October 23rd… Significant date?

This day in 1981 US Debt hits 1$ Trillion.

This day in 2001 Apple released the iPod.

This day in 2013 Au Pair does 100 Pull-ups (shirt-less) at Ball Bearings…


Welcome to the Ball Bearings Backblast… Lets do this!

Jog to unfamiliar grassy area in Fletcher Park for Warm ups..

  • SSH x 20
  • Nipplers x 20
  • Mountain Climbers x 20
  • Good Mornings x 20

Recover on Jog to Stone Circle for below  X 3

  • Jump-Ups x 20
  • Incline Mountain Climbers x 20
  • French Dip x 20

Recover on Jog to Gazebo for below AMRAP

One partner does Pull-Ups while other does Alternating Left Right Step-Ups

** Side note – Au Pair was my partner and yes he did 100 Pull-Ups**

Jog to Baseball Field for below X 3

  • Super Derkins x 20
  • Peoples Chair x 1 min
  • Balls to Wall x 20

Jog to base of Hamburger Hill

PAX sprint up hill to top and burpee broad jump to Shovel Flag  X 3

Shovel Flag placed in middle of ball field for partner carries to outfield fence – flap jack at fence

6 min left for Mary

  • LBCs x 50
  • Reverse LBCs x 50
  • WW2 Situps x 20
  • Low plank hold x 20



  • New Friday Workout – Flood Zone – 5:30am official start time, 5:15am extra credit starts, Meet at Panera Bread under parking deck Crabtree Valley Mall … Show up at 5:15 you might like it.
  • Impromptu beer night @ PRs tonight 7:30pm
  • Spring GORUCK – Looking to become a better American? Well you should be. Talk to Fungo , Yo-Yo or Utah
  • Starting to get cold out don’t be a Cotter, balls up brothers… See you in Gloom

Utah out