The BackBlast:

Conditions:
Good day to refill the jug at Porkchop Hill. Little sweat to pay the man!
Warmup:
Quick disclaimer –
SSH x 10 (IC), Weed Pickers x 10 (IC), LBC x 10 (IC)

The Thang:
O-Line type Q for the PAX.
Prescribed – 10 laps total. (1 Lap equals a trip across and back the parking lot (Approx 100yd down and back
Begin
Thruster X 5 with #35 Cindy
Lap 1 –
Riffle Carry Cindy across parking lot, then complete
Derkins X 20
Riffle Carry Cindy across parking lot, then complete
Thruster X 5 with #35 Cindy
Lap 2 –
Riffle Carry Cindy across parking lot, then complete
Cindy Curls X 20
Riffle Carry Cindy across parking lot, then complete
Thruster X 5 with #35 Cindy
Lap 3 –
Riffle Carry Cindy across parking lot, then complete
Cindy Back Squats X 20
Riffle Carry Cindy across parking lot, then complete
Thruster X 5 with #35 Cindy
Lap 4 –
Riffle Carry Cindy across parking lot, then complete
Cindy Push Press X 20
Riffle Carry Cindy across parking lot, then complete
Thruster X 5 with #35 Cindy
Lap 5 –
Riffle Carry Cindy across parking lot, then complete
Upright Row X 20
Riffle Carry Cindy across parking lot, then complete
Thruster X 5 with #35 Cindy
Quick mosey around parking lot x2, to give the old meat sticks a breather, before jumping back in for round 2

Begin Round 2
Repeat Lap 1-5 again., but this time, instead of Thrusters, complete 6 Lunges w/ Cindy.
Finisher – 2 Minute Plank, to finish off the shoulders for the day, then some Ab work.

COT
Pledge
Naked Moleskin:
Today was a grind and my first Q in a while. It was great to feel healthy enough to lead today, and allow the PAX a chance to get back to moving heavy things a lot. Mainly, we didn’t have to run. In addition, it was really great to have Nacho attend his 2nd Q with the Classic City PAX. As a father, having my 2.0 get involved and make the Q during his Spring Break, meant a lot to me.
Flo-