BACKBLAST: Thursday, 04/30/26 Tour de Dump @ The Dump

Date: 04/30/26

PAX: Dr. Scholl’s, Gummy Bear, and Roadshow (QIC)

Warm Up:

• 10x IC Beanpickers
• 10x IC Windmills
• 10x IC Seal claps
• 10x IC Skol claps
• 10x IC Michael Phelps
• 10x IC Toy soldiers
• 10x IC Perfect squats

The Thang:

• Run CCW to the other side of the pond
  • 20x IC Straight Mercurys
  • 20x IC Supermans
  • 20x IC Alabama prom dates
• Run CCW around pond to stage
  • 20x IC Side crunches (each side)
  • 20x IC Pickle pounders
• Run CCW to other side of pond
  • 10x IC Patrick Starfish crunches
  • 20x IC Heel touches
  • 60s Low plank
• Run CCW around pond to stage
  • 10x IC V-ups
  • 20x IC Side plank raises (each side)
• Run CCW to other side of pond
  • 60s Bird dog plank (30s each side)
  • 20x OYO WWI
• Run CCW around pond and back to flag

Moleskin:

I wanted to try something different. I wanted to get us moving a bit more, be a little lighter on the exercises, but really target core – and this is what I came up with. The Dump is the prefect place to do this with the pond there. It was a beautiful morning, especially when it started warming up a little bit. Both Dr. Scholl’s and Gummy Bear did great. Gummy was a bit under the weather, but he pushed through. I didn’t feel I was beat down into the ground, which was a nice contrast. I will probably do something like this again.

The format worked. The run gave your core time to recover, and the core exercises were good enough to be sore (though I feel like one more exercise each might have been what we needed). Though time really worked out well. I had one more round of exercises planned for when we got back to the flag, but we didn’t have time. So I almost got in everything I wrote – how often does that happen?

Anyhow, thanks again for making it, and I look forward to the next beatdown. #SYITG