PAX: PacRat & Optimus(Q)
Warm up:
Bean picker x 10 ic
Windmill x 10 ic
Willie May Hayes x 5 ic
Michael Phelps x 10 ic
Skull claps x 10 ic
Seal claps x 10 ic
Mongolian Nightclubs x 10 ic
IST x 10 ic
The Thang:
Mosey to the first station.
1. Side parking lot
Around the World lunges x 5 ic
Merkins x 10 ic
Around the World lunges x 5 ic
Merkins x 10 ic
2.
Low level of the Amp.
Bulgarian split squats x 10 cc, switch legs.
Incline merkins x 10 cc
Step ups 8ct. x 10 ic
Low level of the Amp.
Bulgarian split squats x 10 cc, switch legs.
Incline merkins x 10 cc
Step ups 8ct. x 10 ic
3. Playground
Pull ups x 5
Mountain climbers x 10 ic
Playground lap
Pull ups x 5
Mountain climbers x 10 ic
Playground lap
4. Hill
Sprint up & mosey down
Mekins x 10 ic
Sprint up & mosey down
Mekins x 10 ic
Mary:
Squats x 10 ic
American Hammer x 10 ic
WW1 x 10 oyo
Squats x 10 ic
American Hammer x 10 ic
WW1 x 10 oyo
Plank 45 seconds
Moleskin:
Would have been nice to have some more pax today but I really enjoyed being able to have a serious chat while working out. Fellas, the workouts bring men to our group but it’s the relationships we build that keep them coming! Thanks PacRat!
BACKBLAST 1/9/26 QUITTER’S DAY @ TROY
Pax: Hitchcock, Crash, Dr Scholl’s, PacRat, Optimus(Q)
Weather: 45 and windy
Warm up:
Bean pickers x 10 ic
Michael Phelps x 10 ic
Windmill x 10 ic
Arm circle complex ic
Toy Soldiers x 10 ic
Willie May Hayes x 5 ic
The Thang:
Light pole circuit.
Sprint/mosey/ lunge walk/ mosey
20 merkins cc
Repeat x 5
Sub out lunge walk w/ butt kickers, burpee broad jump, high knees, bear crawl.
Coupons
5-10-5 rep progressions
Coupon complex mosey to curb and back in between reps
Swings mosey to curb and back in between reps
Squats mosey to curb and back in between reps
Mary:
American hammer x10 ic
Box cutter x 10 ic
Plank 45 seconds
Moleskin: The second Friday in January is know as quitter’s day. People tend to break or compromise their New Year resolutions by this day. WOW-Make reasonable & attainable goals. Reevaluate when needed. You don’t have to set resolutions on New Years, any day will work. Stay focused, work hard ,rinse & repeat. Pax were able to get 100 merkins & then some bonus ones from the burpee broad jump. The broad jump was not a favorite but everyone dug in and got the job done. Good work!
-Optimus
Weather: 45 and windy
Warm up:
Bean pickers x 10 ic
Michael Phelps x 10 ic
Windmill x 10 ic
Arm circle complex ic
Toy Soldiers x 10 ic
Willie May Hayes x 5 ic
The Thang:
Light pole circuit.
Sprint/mosey/ lunge walk/ mosey
20 merkins cc
Repeat x 5
Sub out lunge walk w/ butt kickers, burpee broad jump, high knees, bear crawl.
Coupons
5-10-5 rep progressions
Coupon complex mosey to curb and back in between reps
Swings mosey to curb and back in between reps
Squats mosey to curb and back in between reps
Mary:
American hammer x10 ic
Box cutter x 10 ic
Plank 45 seconds
Moleskin: The second Friday in January is know as quitter’s day. People tend to break or compromise their New Year resolutions by this day. WOW-Make reasonable & attainable goals. Reevaluate when needed. You don’t have to set resolutions on New Years, any day will work. Stay focused, work hard ,rinse & repeat. Pax were able to get 100 merkins & then some bonus ones from the burpee broad jump. The broad jump was not a favorite but everyone dug in and got the job done. Good work!
-Optimus
BACKBLAST 12/22/25 @ PATOMS
Temperature- 33 degrees
Pax: The Mick, OCB, Gummy Bear, PacRat, Dr. Scholls, Kato, Beaker, Crash, HHH, Optimus (Q)
Warm up:
Running in Place
Butt kickers
High Knees
Bean Pickers x 10 ic
Willie Mays Hays x 6 ic
Toy Soldiers x 10 ic
Michael Phelps x 10 ic
Moroccan Nightclub x 10 ic
The Thang:
The Hill Challenge
Pax line up at the bottom of the hill. Sprint to the top. 12 merkins oyo. Mosey back to start. 22 squats ic. That’s one round. We did this 12 times!
12 Hill sprints
144 Merkins
264 squats
Mary: Extra time so we went to the amp.
Dips x 10 ic
WW1 x 10 oyo
We did 4 rounds of this.
WOW
We discussed setting attainable goals. Celebrate the wins. Reevaluate and set another goal! Squash the doubt & negative thoughts. Focus on how you feel after working out or being around other pax.
Moleskin:
It was great to see 10 pax out this morning!! I’m hoping we can keep attendance up on Monday and other days too. When we get more pax out to the workouts all the benefits of this group get multiplied. I don’t think I heard any complaints regarding the workout. The pax worked hard on the hill at their own pace. We all have different gears and this is the place to test them and see what you can do. I appreciate the pax helping me with the cadence when I wasn’t feeling 100%. It was a good cafeteria. Thanks for all the birthday wishes. Thanks to Kato for the nice gifts. You guys all mean a lot to me. Thanks for letting me lead!
-Optimus
Pax: The Mick, OCB, Gummy Bear, PacRat, Dr. Scholls, Kato, Beaker, Crash, HHH, Optimus (Q)
Warm up:
Running in Place
Butt kickers
High Knees
Bean Pickers x 10 ic
Willie Mays Hays x 6 ic
Toy Soldiers x 10 ic
Michael Phelps x 10 ic
Moroccan Nightclub x 10 ic
The Thang:
The Hill Challenge
Pax line up at the bottom of the hill. Sprint to the top. 12 merkins oyo. Mosey back to start. 22 squats ic. That’s one round. We did this 12 times!
12 Hill sprints
144 Merkins
264 squats
Mary: Extra time so we went to the amp.
Dips x 10 ic
WW1 x 10 oyo
We did 4 rounds of this.
WOW
We discussed setting attainable goals. Celebrate the wins. Reevaluate and set another goal! Squash the doubt & negative thoughts. Focus on how you feel after working out or being around other pax.
Moleskin:
It was great to see 10 pax out this morning!! I’m hoping we can keep attendance up on Monday and other days too. When we get more pax out to the workouts all the benefits of this group get multiplied. I don’t think I heard any complaints regarding the workout. The pax worked hard on the hill at their own pace. We all have different gears and this is the place to test them and see what you can do. I appreciate the pax helping me with the cadence when I wasn’t feeling 100%. It was a good cafeteria. Thanks for all the birthday wishes. Thanks to Kato for the nice gifts. You guys all mean a lot to me. Thanks for letting me lead!
-Optimus
BACKBLAST 12/9/25 BACK TO BACK @ TROY
Pax: OCB, PacRat, Dr. Scholls, Nuthouse, Roadshow, Optimus (Q)
Warm up:
Running in place
Butt kickers
High Knees
Bean Pickers x 10 ic
Windmill x 10 ic
Toy Soldiers x 10 ic
Michael Phelps x 10 ic
Motivator 9-5
The Thang
*Six Station Coupon Assembly Line.
Station 1. This pax is the timer. Run to the other side of the parking lot and back. Go to the end of the line. Each pax moves up.
Station 2 Coupon curls
Station 3 Coupon complex
Station 4 Sandbag burpees 40 lb.
Station 5 Sandbag rows 60 lb
Station 6 Coupon standing chest press
We repeated 3x with a short break in between.
Parking Lot Lines
We ran to the second light pole, 20 mountain climbers (2 ct.), run back.
4x
We lunge walked to first light pole, 20 merkins, run back.
4x
Blizzard of Burpees
Pax lined up in two lines facing West.
Running in place, butt kickers, high knees.
Side shuffle to the right Burpee
Side shuffle to the left Burpee
Side shuffle to the right Burpee
Side shuffle to the left Burpee
Running in place, butt kickers, high knees.
Side shuffle to the right Burpee
Side shuffle to the left Burpee
Mary:
American hammer x 10 ic
Shoulder taps x 10 ic
Fire hydrant R&L x 10 ic
Moleskin:
I wasn’t planning on Q’ing two days in a row, but it worked out great. Day two was about 12 degrees warmer and the parking lot was clear. The pax kept asking me if we were going to repeat the coupon stations so I figured they liked the idea? This one had some tough cardio, and we really pushed ourselves on the reps of mountain climbers and merkins. Nuthouse had some good words of wisdom asking us to not sweat the small things, even if they pile up.
-Optimus
Warm up:
Running in place
Butt kickers
High Knees
Bean Pickers x 10 ic
Windmill x 10 ic
Toy Soldiers x 10 ic
Michael Phelps x 10 ic
Motivator 9-5
The Thang
*Six Station Coupon Assembly Line.
Station 1. This pax is the timer. Run to the other side of the parking lot and back. Go to the end of the line. Each pax moves up.
Station 2 Coupon curls
Station 3 Coupon complex
Station 4 Sandbag burpees 40 lb.
Station 5 Sandbag rows 60 lb
Station 6 Coupon standing chest press
We repeated 3x with a short break in between.
Parking Lot Lines
We ran to the second light pole, 20 mountain climbers (2 ct.), run back.
4x
We lunge walked to first light pole, 20 merkins, run back.
4x
Blizzard of Burpees
Pax lined up in two lines facing West.
Running in place, butt kickers, high knees.
Side shuffle to the right Burpee
Side shuffle to the left Burpee
Side shuffle to the right Burpee
Side shuffle to the left Burpee
Running in place, butt kickers, high knees.
Side shuffle to the right Burpee
Side shuffle to the left Burpee
Mary:
American hammer x 10 ic
Shoulder taps x 10 ic
Fire hydrant R&L x 10 ic
Moleskin:
I wasn’t planning on Q’ing two days in a row, but it worked out great. Day two was about 12 degrees warmer and the parking lot was clear. The pax kept asking me if we were going to repeat the coupon stations so I figured they liked the idea? This one had some tough cardio, and we really pushed ourselves on the reps of mountain climbers and merkins. Nuthouse had some good words of wisdom asking us to not sweat the small things, even if they pile up.
-Optimus
BACKBLAST 12/8/25 STAYING WARM @PATMOS
Pax:Gummy Bear, OCB, Dr Scholl’s, Optimus(Q)
Warm up:
Running in place
Butt kickers
High Knees
Bean Pickers x 10 ic
Windmill x 10 ic
Toy Soldiers x 10 ic
Michael Phelps x 10 ic
Seal clap x 10 ic
Skull clap x 10 ic
Motivator 9-5
The Thang:
Push vs Pull
Pax took turns pushing a sled with 60 lb. sandbag. 40 yards and then pulled the sled back to the start. One pax went along, lunge walking with a 40 lb. sandbag there and back. Each pax took two trips with the sled. The other pax did the following exercises while the other two pax were out.
Squats
Lunges
Jump Squats
Carolina drydocks
Table Exercises
Incline Merkins x 10 ic
Bulgarian Split Squats x 10 civilian cound
Bulgarian Split Squats x 10 civilian cound
Dips x 10 ic
Step ups x 10 ic 4ct.
snake amp lap
at the bottom we:
Ran in place,
High Knees
Butt kickers
Snake amp lap
Incline Merkins x 10 ic
Bulgarian Split Squats x 10 civilian cound
Bulgarian Split Squats x 10 civilian cound
Dips x 10 ic
Step ups x 10 ic 4ct.
Push vs pull
Each pax took one more spin with 100 lbs in the sled. The other pax did the following while we waited.
Jump squats
Lunges
SSH
Plank Jacks
Mary:
American hammer x 10 ic
Crunchy frog x 10 ic
Monkey humpers x 10 ic
Moleskin:
Four mighty pax braved the cold this morning. It was great to see Dr Scholl’s arrive by foot again this week. A nine mile run just to get to the beatdown is pretty impressive! The rest of us warmed up quickly and got after it. Pushing the sled was similar to a bear crawl but easier and your hands stayed out of the snow. It was pretty easy to pull the sled with 60 lbs., I might have to try something different next time. Thanks for letting me lead.
-Optimus