Optimus

Oct 02 2026

BACKBLAST 10/2/26 RAMBLIN’ GAMBLIN’ MAN @ TROY

Pax: PacRat, Clif bar, Crash, Smokey Robinson, Optimus(Q)
Warm up:
Beanpickers x 10ic
Toy soldier x 10 ic
IST x 10 ic
Hillbilly x 10 ic
Seal clap x 10 ic
Skull clap x 10 ic
Moroccan nightclub x 10 ic
Michael Phelps x 10 ic

Ramblin Gamblin Man–The Thang:
Key:
Dice Roll ——Excercise
7 10 squats & 4 piece
6 or 8 10 merkins & 4 piece
5 or 9 10 coupon complex
4, 10, 11: Pick a number 1-3
Doubles –10 burpees and roll again

Option I Sprints 7 lines, 10 squat thrusters, 10 WW1
Option II Motivator 9-5, 10 overhead press, 10 Scorpion drydocks
Option III 6 piece x2, 10 curls ic, 10 American hammer ic

Dice Rolls:
6
11 option III
5
6
10 option I
6
5
6
5
7
9
8 Doubles
5
9
8 Doubles
5
8

Moleskin: I had fun with this Q and I think it was well received. The dice were kind with doubles only tolled 2x. The most common combination was 5 & 9 which yielded 10 coupon complex. The least common was the 7 which has the best odds so figure that one out? Somewhere I missed a dice roll because we did all 3 mini workouts once. Great group of guys today and we had fun with the music in the background. Big bonus for 100% coffeeteria today!

Sep 21 2026

Backblast 9/21 Habits @ Patmos

Pax: O.G, PacRat, Optimus (Q)

Warm Up: Bean pickers x 10 ic IST x 10 ic Hill Billy x 10 ic Toy Soldier x 10 ic Michael Phelps x 10 ic Skull clap x 10 ic Seal clap x 10 ic Moroccan night club x 10 ic Perfect squat x 10 ic Perfect Merkin x 10 ic
The Thang:
Station I Coupons swings x 10 oyo Squat thrusters x 10 oyo One arm row x 10 ic switch arms Press x 10 ic
Station II Crazy Cardio –Paved path between side lot & the hill. High knees -full length Butt kickers -full length Side shuffle -full length (each direction) Bernie Sanders -full length
Station III Get Steppin Step ups x 10 ic 8 ct. Incline merkins x 10 ic Lunge walk to the other side of the amp Left side step ups x 10 cc Right side step ups x 10 cc Incline merkins x 10 ic

We did each station 2x. One amp lap
Mary: Good mornings x 5IST x 10 ic Michael Phelps x 10 ic

Moleskin
Great start despite the light rain, that isn’t going to stop these men! We pushed through each station taking short breaks to rest and make a few wise cracks. I was inspired by OG on the cardio work, he clearly has done these drills many times. These guys were killing it until PacRat found some mud at the bottom of the amp. Waiting for an update, hoping for the best! He made it to coffee in good spirits!
Men it’s dark now in the morning. Please take a minute and ensure the area is clear and safe before the beatdown. If you have headlamps please bring them. We can’t afford to lose pax to injury.

Aug 18 2026

BACKBLAST 8/10/26 THE CYCLE @PATMOS

Pax: Lights Out, Al Gore, Mr. Incredible, PacRat, Little Minion, Optimus (Q)

Warm Up:
Bean picker x 10 ic
Skull Clap x 10 ic
Seal Clap x 10 ic
Toy Soldier x 10 ic
IST x 10 ic

The Thang:
Single:
Run to side lot
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Run back to home plate (Flag)

Double:
Run to bottom of the amp.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –2 rounds total
Run back to home plate (Flag)

Triple:
Run to the playground
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –3 rounds total
Run back to home plate (Flag)

Homerun:
Run on path till you hit the road.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –4 round total
Run back to home plate (Flag)

Moleskin
We got in our 100 merkins, almost 2 miles and a well-balanced Monday workout. Shout out to Lights Out for hanging in there on the long runs and Al Gore who wasn’t feeling well. I like how we did the merkins together, it seemed like a great group effort.

Little Minion went running with a FNG and didn’t return till after we had the COT.

Jul 19 2026

BACKBLAST SATURDAY @WICKER PARK 7/18/26

PAX: Kato, OCB, Whaymo, Optimus (Q)

Warm up:
Bean picker x 10 ic
Michael Phelps x 10 ic
Seal clap x 10 ic
Skull clap x 10 ic
Moroccan Night club x 10 ic
Toy Soldier x 10 ic
IST x 10 ic
Hillbilly x 10 ic
Willy Mays Hayes x 10 ic

The Thang:
Coupons at shelter 1
Swings x 10 oyo
One arm rows x 10 ic
One arm rows x 10 ic
Overhead press 10 ic
Curls x 10 ic
Skull crusher x 10 ic

Indian run inner circle to cement bump out.
American hammer x 10 ic
WW1 x 10 oyo
Jump squat x 10 oyo
SSH x 10 ic

Mosey back to coupons. Repeat 3x

Picnic tables
8 ct step up x 10 ic
Incline merkins x 10 ic
Dips x 10 ic
Bulgarian split squats x 10 cc
Bulgarian split squats x 10 cc

Sprint to bump out, mosey back.
Repeat picnic table routine

Mosey back to coupons.

Mary:
Low leg flutter x 10 ic
Hello Dolly x 10 ic
Freddy Mercury x 10 ic
Shoulder taps x 10 ic
Donkey kicks c 10 ic
Good mornings x 7 ic

Moleskin:
It was hot and humid from the start but the pax kept up and got a good workout. We had to leave the shelter because a group rented it for a bbq. No big deal we modify all the time. The show must go on! Mission: To plant, grow, and serve small workout groups for men in order to invigorate male community leadership.

-Optimus

Jul 10 2026

BACKBLAST 7/6/26 MIX IT UP @PATMOS

Pax: Al Gore, Mr. Incredible, Turtle Dove, Little Minion, Optimus (Q)

Warm up:
Bean picker x 10 ic
Toy soldier x 10 ic
Abe Vigoda x 10 ic
Michael Phelps x 10 ic
Skull clap x 10 ic
Ssh x 20 ic
Perfect squat x 10 ic
Perfect merkin x 10 ic

The Thang:
Playground circuit with 3 stops along the path.
I pull ups 3-5
II jump squats x 10
III mountain climbers c 10
Repeat 3x

The Amp
Coupon Rows x 10 ic
8ct Step ups x 10 ic
Incline merkins x 10 oyo
Bulgarian split squat x 10 cc
Run to bottom of amp 1 burpee return to top.

Coupon curls x 10 ic
Coupon swings x 10 oyo
8ct Step ups x 10 ic
Incline merkins x 10 ic
Bulgarian split squat x 10 cc
Run to bottom of amp 2 burpees return to top.

Coupon complex x 10 ic
8ct Step ups x 10 ic
Incline merkins x 10 ic
Bulgarian split squat x 10 cc
Run to bottom of amp 3 burpees return to top.

Mary:
American hammer x 10 ic
WW1 x 10 oyo
LLF x 10 ic
Box cutter x 10 ic
Snake lap down to bottom 4 burpees snake back up.
American hammer x 10 ic
WW1 x 10 oyo
LLF x 10 ic
Box cutter x 10 ic

Moleskin:
Great start to the week on a humid Monday morning.