On a wet snow-melting morning at the Jaycee Park lot, seeing no FNG’s, YHC gave brief disclaimer and we got rolling promptly at 0530 with…


  • SSH
  • Nordic Track
  • Scizzor Jack
  • Hill Billy
  • Toy Soldier
  • Moroccan Night Club


50 seconds each roughly with short transitions…

  • Plank row
  • Lucky 7’s
  • Bent Rows
  • Staggered Merkin
  • Lawnmower
  • 6” pullover
  • Carolina Dry Dock
  • In & Out Curls
  • Overhead Tricep Extension
  • Shoulder Press
  • Curls
  • Triceps Kick Back
  • Lateral Raise
  • Concentration Curl
  • Side Tri Rise
  • Bent Flyes
  • Twist Lunges around the circle
  • Kettlebell Swing
  • Roman Deadlift
  • Shrugs
  • Toe Walk (around circle)
  • Goblet Squat
  • Heel Raises
  • Upright Row


  • WW2 SIT UP with Wt
  • Pickle Pusher
  • 360-Degree Plank
  • Peter Parker
  • Upward / Downward Dog
  • Parker Peter
  • Bird Dog Plank
  • American Hammer
  • Burpees

COT:  Snookie took us out!


  • SweatAngel is a great place to Q.  C’mon out and give it a whirl – email me (LongTime) mwatson1027@gmail.com or Twitter DM @drmarkwatson to reserve your spot.
  • 3rd F @ Green Joe’s every Thursday.  Book: Every Good Endeavor by Tim Keller (next week for those reading this, we’ll be on Chapter 9.  Read or don’t read, we’ll still have great discussion.)
  • Jan 20-30 Uganda Mission Trip is fully funded.  THANK YOU PAX for your support!  Looking forward to updating all on my return.
  • Blood Drive now Jan 22nd – check pretty much every other backblast for details.  Snookie reminded all of critical need for blood right now (O+ and O-, especially please)
  • YHC would like to encourage PAX to set some goals for the year, for those who haven’t already.  How many CSAUP events might you do this year?  How many service events?  250 workouts?
    • Pamela and YHC will be doing @F3_250 this year.  Way to step up Pamela!  #twofiddy #accountability #YOLO

Shout out to today’s Sweat Angel PAX for a job well done!  We made it through quite a number of exercises.

As always I am appreciative of the opportunity to Q – it’s an honor and privilege to lead and share life’s journey with the PAX in the gloom….

Long Time


PAX: 249

QIC: Light Year, Tetanus, Syndek, Snookie, Jitterbug, Flo, Slur, Cheddar, Face Plant, Pamela