Class Act

Jan 04 2026

BACKBLAST 1/3/25: First Blood

7 PAX circled up at Wicker Park to draw first blood on 2026. I started the day off with car problems, so Peyton warmed up the PAX, and then I took over once I got there just a few minutes late.

Warm Up
Good Mornings x 10ic
I forget what else the PAX did, but I think Peyton had them doing some Latin hip sashay when I arrived
Windmill x 10 ic
Frankensteins for 15 yards
Buttkickers for 15 yards
High knees for 15 yards
Perfect merkin x 5 ic
Squats x 10 ic

Beatdown
We had an assortment of sandbags, including Nut House’s Bulgarian Sheep Boppie that you had to carry by the “dong.” Two PAX farmer carried two sandbags each while the rest of the PAX did 5 burpees then ran to catch up with the lead PAX. Once the lead PAX was caught, all PAX circled up to perform a set of hand-release merkins and WWI’s. We started with 20 hand-release merkins and 20 WWI’s, and each round we descended in reps by two. Each PAX should have gotten in 3 carries. So, each PAX did 35 burpees, and 110 hand-release merkins and WWI’s. We did one parking lot/trail lap of the park.

When we returned to the pavilion, we did two rounds of
1 arm rows x 10 ic
Coupon squats x 10 ic
Curls x 10 ic
Skull crushers x 10 ic
LBCs x 20 oyo

1 set of military presses x 10ic
Supermans x Q’s count
Bay City Scissors x 10 ic
1 min plank

Moleskin
I wanted to be pretty much continuously moving, and we accomplished that. We got in a little over a mile of movement. I also wanted to push ourselves by doing the hand-release merkins, which are harder on my body. Aaaaaaand. I hate burpees. So I incorporated more of those. I would have liked to have more actual sprint work, but oh well. It was fun to see PacRat actively dodge Gummy during his carry. Peyton got in some good distance during his carry, so it was a good distance run to catch up to him. And Nut House’s dong Boppie was an awesome addition to the bags. Always a pleasure grinding it out with Trader Joe and Optimus. Those guys just consistently work.

As always, it’s an honor leading you fellas. Happy New Year!

Nov 29 2025

BACKBLAST 11/27/25: Thanksgiving Day Clover Leaf CSAUP

Eleven total PAX came out for a three-movement Thanksgiving Day, sandbag and ruck-laden cold morning beatdown before saddling up to some turkey later on.

Round 1

PAX: OCB, 2005, PacRat, Trader Joe, Peyton, HHH, Beyonce, The Mick, Gummy Bear, Class Act

PAX planted flags and circled up in the grassy knoll in front of the amphitheater.

Warmup
200m-ish mosey
Good mornings x 10ic
Windmill x 10ic
Imperial Storm Troopers x 10ic
Hillbillies x 10ic
Perfect merkin x 10ic
Perfect Squat x 10ic

Beatdown
Modified Fat Amy WOD
Ruck squats x 50 civ count
Sandbag cleans x 5
WWIIs x 40 civ count
Sandbag cleans x 5
Ruck reverse lunges x 30 civ count
Sandbag cleans x 5
Ruck swings x 20 civ count
Sandbag cleans x 5
Ruck bear crawl x 20 meters
Sandbag cleans x 5
Ruck swings x 20 civ count
Sandbag cleans x 5
Ruck reverse lunges x 30 civ count
Sandbag cleans x 5
WWIIs x 40 civ count
Sandbag cleans x 5
Ruck squats x 50 civ count

PAX picked up sandbags, grabbed a flag, and rucked a lap around the pond to get back to the starting point.

Buyout
PAX did an Indian run with the weight sled in the parking lot. Format was simple: push until you can’t, then go to the end of the line and mosey behind the sled and the next PAX in line to push. We made it at least a lap and a half.

End of round 1

Round 2

PAX: OCB, 2005, PacRat, Trader Joe, HHH, Beyonce, The Mick, Destro, Peyton, Class Act

After a brief rehydration break, PAX circled back up in the grass around the flag.

Warmup
Good mornings x 10ic
Windmill x 10ic
Perfect merkin x 10ic
Perfect Squat x 10ic

Beatdown
“Centennial Loredo” – Modified Hero WOD
5 Rounds:
Ruck Squats x 20 civ count
Ruck Merkins x 10 civ count
Ruck reverse lunges x 20 civ count
Amphitheater shuffle loop

Round robin for time
Rosalita Whip x 10ic
LBC x 20ic
Ruck thrusters x 10ic
Sandbag burpees x 10

Pond ruck with sandbags

Buyout
Sled push Indian Run

End of Round 2

Round 3

PAX: PacRat, 2005, HHH, Beyonce, Destro, Peyton, OCB, Class Act

Warmup:
Good mornings x 10ic
Windmill x 10ic
Perfect merkin x 10ic
Perfect Squat x 10ic

Short ruck with sandbags to the stairs where PAX partnered up

Beatdown
Stair Dora
In teams, PAX completed 300 curls, 300 presses, and 300 situps. One partner completed AMRAP movements while the other PAX, the timer, ran the stairs.

PAX rucked back to the flags

Buyout
Sled push Indian Run

2 min yoga led by PacRat

End of Round 3

Moleskin
This Clover Leaf was a burner. My watch recorded almost 5.5 miles. The Dump was honestly a great AO for this event; we had the trail, the amphitheater, and obviously the stairs. It gave opportunities for three varied WODS. And while I didn’t get to everything I wanted to do, I’m pleased with this mini-event. All the PAX knew that the stairs were an eventuality, and it didn’t disappoint. I was gassed on the quarter to half mile ruck back to the start afterwards. The sled push worked really well for a buy out. It was awesome to go full throttle and encourage your brother to push that bitch. T-claps to those PAX that completed the whole Clover Leaf: OCB, 2005, PacRat, HHH, Beyonce, Peyton, and Class Act

Aug 17 2025

BACKBLAST 8/16/25: Wicker Convergence

11 PAX showed up before the Fair Haven 5k to slug it out in the humidity. PAX got in 1.23 miles of movement.

WARM UP
Head Circles for 30 seconds
Arm Circles forward x 10ic
Arm Circles backwards x 10ic
Windmill x 10ic
Goodmornings x 10ic
SSH x 30ic

Beatdown
Progressive mosey from #1 shelter to short path and midway point at the square. Pax began running at 50% and progressed to 90%
At the square, perfect squats x 10ic
Prefect merkins x 10ic with a pause at the bottom
Lunge walk for 20 meters
Walk to the coupons
Perfect squat x 10ic
Perfect merkin x 10ic with a pause at the bottom
LBC x 20ic
1 arm row x 10 ic, other arm too
Curls x 10ic
Military presses x 10ic
Skull crushers x 10 ic
Repeato x 2
Broke into groups for a Dora
One PAX did amrap merkins
Other PAX was the timer and ran to sandbags for deadlifts x 10
Went to 100 merkins

Mary
WWII x 10ic
Leg Lifts x 10ic
Side crunch x 10ic each side
Superman for 1 minute
Plank until the end

Moleskin
It was so humid. My hr jumped almost immediately and it stayed around 130 bpm. Peyton and Crash were mostly setting up for the 5k. Kato showed up in too large and untied basketball shoes and showed us his wheels. The PAX were mostly quiet and just knocked out the workout. As I’m writing this, between the beatdown and the 5k, I’m beat, and I’d like to not think about the activities anymore.

As always, it was a pleasure leading you guys.

Jun 21 2025

BACKBLAST 6/21/25: Dat Ass, Tho

13 PAX showed up for a hot and humid beatdown. When the pre-ruckers got in, they were already pretty soggy. Special tclaps to the PAX that got in the ruck and the beatdown.

Warm Up
Light Pole lap followed by warm ups from parking lot burm to burm.
Frankensteins
Karaoke down and back
High Knees
Butt Kickers
High Skip
Arm Circles front and back x 10 ic
Good Mornings x 5
Windmills x 10 ic
SSH x 50 ic
Merkins with holds at the bottom x 5
Squats with the holds at the bottom x 5

Beatdown
PAX grabbed sandbags and moseyed to the gravel lot
We dropped our sandbag buddies and did a full trail lap
I forget the exact order of things because we had to do some audibles but we did:
3 rounds of hand release merkins OYO (20, 18, 16)
3 rounds of buddy assist pullup/chinups AMRAP
2 rounds of hill sprint repeats x 3
1 round of sandbag cleans x 10
2 rounds of sandbag deadlifts x 10
2 rounds of squat jumps x 15
A couple rounds of ring around the rosey for HR to fall back down

Mary
WWII x 30 IC
Donkey kicks x 10 ic each leg
Leg Lifts x 10 ic
High Dolly x 8 ic

Moleskin
Peyton’s watch told him he was working “way too intense.” Just kidding. He misread it because he’s old. It said “way to be intense.” But, I would echo his watch. I told you in my pre-blast that your asses would be mine, and you all delivered. And that’s some of the magic of this group; we show up and then bust our asses for each other. My watch said that we got 1.62 miles in during the beatdown. A few other guys’ watches said something similar. I burned 785 calories and Mufasa’s burn was right up there. All of our HR’s were elevated today (my avg was 135, top was 166), and I gotta say, this was one of my favorite beatdowns to Q. We moved hard, we rested and hydrated when we needed to, and then we busted out some quality work. It was great.

Jan 13 2025

BACKBLAST 1/11/25 Keep it Frosty

14 PAX braved the cold and kept it frosty by throwing around some sand and putting our balls on some walls.

PAX: 2005, 4howa, Boo Boo, Class Act (QIC), Dr. Freud, Gummy Bear, Heisenberg, HHH, Lights Out, Peyton, Rusty, Scarecrow, The Mick, Trader Joe

Warmup
SSH x 50 IC
Very slow Good Mornings x 5 IC
Imperial Storm Trooper x 10 IC
Light pole lap

The THANG
Perfect squats x 10 ic
Perfect merkin x 10 ic
Military Press x 10 ic
Curl x 10 ic
1 arm row x 20 ic
Half the pax lunge walked to the drive and back while the other pax performed AMRAP sandbag cleans
Repeato

Mosey to portico
WWII x 20 oyo
Freddie Mercury x 10 ic
Perfect merkin x 10 ic

Rotate around the corner for balls to the wall and hold for a minute
Returned to grab the sandbags and coupons
Returned to the corner of the building for wall sits
Timer was PAX performing 10 cleans

Carry bags and coupons down to the pullup bars
3 rounds of 5 pullups and AMRAP cleans
Lunges x 10 ic each leg
Sandbag Military presses x 50 with partners
Return to the church corner
Balls to the wall/wall sits with AMRAP clean timer
Balls to the wall/wall sits with merkin x10 timer
Merkins x 10ic

Mary
WWII x 20 oyo
Leg Lifts x 10 ic
Freddy Mercury x 10 ic
Flip over for a lower back stretch

Moleskin
The goal was to get in at least 100 sandbag cleans throughout the morning slamming around the 60s. PAX were able to modify by doing deadlifts. There wasn’t much cardio, but we did a lot of carrying of the bags and coupons, and rocking out the cleans was hard work. I thought it was a good mix up on a chilly January morning. Always a pleasure doing stupid stuff with y’all. See you in the gloom.