Pyro’s Bday Beatdown

Posted on Posted in Backblasts
  • When: 10/22/18
  • The PAX: Toxic (Double Respect), Pusher, Heisenberg, Pyro

4 of F3 Jacksonville’s finest quickly warmed up on this cool fall morning for GENESIS.

Conditions: Dark, crisp & cool. With un-Florida like humidity … non existent.

*In honor of YHC’s Bday — 4 BURPEES every 4 MINUTES

Warm-up / COP:

  • 8 Burpees OYO
  • 8 Merkins IC
  • 8 Prisoner Squats IC
  • 8 Mountain Climbers IC
  • 8 Toy Soldiers IC
  • 8 Plank Jacks IC
  • 8 Don Quixotes IC
  • 8 Reachers IC

Mosey to the basketball court.

The Thang:

44 reps of each OYO followed by a straight up regular suicide after each exercise. Plank for the six.

  • Merkins
  • Squats
  • Mountain Climbers
  • Flutter Kicks
  • Bobby Hurleys
  • Speed Skaters
  • SSH
  • Freddy Mercury

Mosey to the bleachers.

16 reps of each OYO. Plank for the six.

  • Heisenberg Step-Ups
  • Dips
  • Sumo Squats
  • Derkins
  • Rinse and Repeat

Mosey to the parking lot curbs & lines. All exercises OYO.

  • 16 calf raises
  • 16 lateral hops over the line
  • 16 calf raises
  • 16 rocky balboa’s on the line
  • 16 calf raises
  • 16 VMO taps each side
  • 16 calf raises
  • 16 front & back hops over the line

Mosey back to the basketball court.

  • Finished with 4 FULL LENGTH court sprints (aka gassers)

COT / Naked Moleskin:

YHC spoke about the analogy of a new CEO with a company or a new coach of a football team. Who is the CEO of your life? Are there aspects or parts that you need to fire and hire a new leader? What changes do you need to make to #GetBetter?


Fixit backyard BBQ on November 11th for the Jags/Colts game.

Priveledged & Honored as always!

Peace out — PYRO



Leave a Reply