LIFO’s Lost Workout

Posted on Posted in Backblasts
  • When: 01/02/2017
  • QIC: Heisenberg
  • The PAX: Jumanji, Toxic

3 PAX joined me at #GENESIS to finish what we started before our faithful brother 86’d with a trip to the ER.

Explaination: 2 weeks ago, our brother LIFO had a near death experience with YHC during a beatdown.  We’ve had all kinds of Merlot Splashing but never a mini-heart attack that wasn’t induced by some sort of toxic gas.  Thankfully, he is ok and recovering and retuning to form.  This beatdown is dedicated to you, my friend as the Sky Q is not done with you.

Conditions: 65

Warm Up IC x20

Seal Jacks

Don Quixote




3 Stations-All 25 count


High knees-Pax count to 25

Mtn Climbers OYO

High Knees

Star Jumps OYO



Butt Kickers

Donkey Kicks OYO

Butt Kickers

Irkins OYO



Smurf Jax

Heals to Heaven OYO

Smurf Jax

Heals to Heaven(Hands on Stomach)


Mosey to Pavilion

Bulgarian Split Squats (BSS)25 1 leg OYO

Side Step ups 1 leg OYO

BSS other leg

Side Step ups other leg

Duck walk variations to other side w/ a POWER SKIP sprinkled in for fun.


New to GENESIS, the Captain Therkin

Normal Captain Thor w 5 Merkins thrown in between each round.

ex: 1 Big Boy sit up, 4 American Hammers, 5 Merkins.


Prayers for Toxic’s M Ellie, doing well. Jumanji’s nephew has a heart issue that needs healing. LIFO for healing as well.

“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.”


Priviledged to lead


Leave a Reply