11/16/2022 – IN CADENCE

Backblast: IN CADENCE
Date: 11/16/22
AO: #ao_tar_pit
PAX: @Panhandle (respect!), @T-bone (respect!), @Jolly (respect!), @Tortuga (respect!), @Giggles, @Sparrow, @TBTF, @Big Mac, @Shiplap, @Pool Boy
FNGs: 0
Q: @Pool Boy
Total: 10


  1. Good Mornings
  2. Side Straddle Hops
  3. Overhead Triceps Stretch
  4. Quad Stretch
  5. OYO Misc. Stretching
  6. 1 Lap of the Track (slow)

The Thang:
On the track, exercises at the corners, single-hand farmers carry 100m between. All exercises IN CADENCE, ~20 reps

  1. Coupon Swing
  2. Curls (with 3-count pause in middle of rep)
  3. Goblet Squat (with 3-count pause at bottom)
  4. Overhead Press
  5. Coupon Lunges (2 is 1)
  6. Triceps Extensions (with 3-count pause in middle of rep)
  7. Coupon Plank (60-80 seconds)
  8. Overhead Coupon Hold (elbows straight)

PAX divide into two groups – group 1 runs a lap while group 2 planks. Then groups switch.
Finisher: 1 lap, sprint the straightaways, jog the curves

Moleskin: Always be checking yourself for pride. It crops up everywhere, in every part of life. An effective way to combat pride: “What do you have that you did not receive?” (1 Cor. 4:7) Humility isn’t pretending we’re worse than we are; rather it’s realizing that anything good we have, are, or can do – it all comes from God.


  1. Shiplap’s house (pray old house will sell)
  2. TBTF vasectomy (discernment about whether to move forward, safety)