Roadshow

Jan 24 2026

BACKBLAST: Friday, 01/23/26 Heatwave! @ Troy

Date: 01/23/26

PAX: Crash, Mufasa, OCB, PacRat, and Roadshow (QIC)

Warm Up:

10x IC Windmills
10x IC Moroccan nightclubs
10x IC Michael Phelps
10x IC Seal claps
10x IC Skull claps
10x IC Toy soldiers
25x IC SSH

The Thang:

Format
- Laps
- Everyone stayed together
- Format 1: exercises at each corner, run to next corner
- Format 2: run facing one direction (e.g., face west: side skip, run forward, side skip, run backwards)

Laps:

Lap 1: Corners 1, 2, 3, 4 OYO burpees
Lap 2: Run facing west – side skip right, run forward, side skip left, run backwards
Lap 3: Corners 5, 5, 5, 5 IC Straight Mercurys (elbows to knees and straight legs – no leg flailing)
Lap 4: Run facing east – side skip left, run backwards, side skip right, run forward
Lap 5: Corners 2, 4, 6, 8 OYO burpees
Lap 6: Run facing west – side skip right, run forward, side skip left, run backward
Lap 7: Corners 10, 10, 10, 10 IC Straight Mercurys
Lap 8 Run facing east – side skip left, run backwards, side skip right, run forward
Lap 9: Corners 1, 2, 3, 4 OYO Seal burpees
Lap 10: Run facing west – side skip right, run forward, side skip left, run backward
Lap 11: Corners 15, 15, 15, 15 IC Straight Mercurys
Lap 12: Run facing east – side skip left, run backwards, side skip right, run forward
Lap 13: Corners 2, 4, 6, 8 OYO Seal burpees
Time

Results:

2 miles
120 Merkins
- 30 burpees (1 m/b)
- 30 seal burpees (3 m/b)
145 IC Straight Mercurys

Moleskin:

We did it! Garmin said it was -2, but it definitely felt worse with the wind – though it didn’t seem as windy as I thought it would. Thanks to Crash, Mufasa, OCB, and PacRat for supporting my beatdown. I promised I’d keep us moving, and I kept us moving. We only stopped for a 10 count before Lap 9. I’m glad we got out there and crushed it. It shows that we can push each other to overcome any obstacle.

Let’s keep supporting each other, keep getting out there, and keep getting stronger!

#SYITG

Dec 27 2025

BACKBLAST: Friday, 12/26/25 Crash Turns 29! @ Troy

Date: 12/26/25

PAX: Dr. Scholl’s, Federali, Grunewald, Gummy Bear, Jiffy (DR), Muck, Nut House, OCB, PacRat, Roadshow (QIC), Trader Joe

Warm Up:

29x IC SSH
10x IC ACC
10x IC Moroccan nightclubs
10x IC Michael Phelps
10x IC Seal claps
10x IC Skull claps

The Thang:

Dora 1:

100x Merkins
200x LBC
300x Squats

Dora 2:

100x Curls
100x Coupon swings
100x Coupon thrusters

Suicides

Run to first line, do 5x burpees, and run back
Run to second line, do 5x burpees, and run back
Run to curb, do 5x burpees, and run back
Run to second line, do 5x burpees, and run back
Run to first line, do 5x burpees, and run back
Do 4x more burpees for a total of 29

Mary:

8x Good Mornings

Moleskin:

When I rolled up, I didn’t realize Crash wasn’t there. Then Gummy picked up warmups (thanks!). Then it finally hit – I’m going to have to Q aren’t I. Well, this was my first full, on the fly, Q. Thanks to PacRat for the help getting it going. We went with a pretty standard dora first, but I added a bit of Roadshow flavor to the second one with the swings and thrusters.

We managed to get a pretty good workout in. I think we were all pretty zapped by the end. I was glad we were able to get in the suicides and 29 burpees. I heard a lot of complaints about the burpees, but I said, “don’t blame me, blame Crash. If he was here we wouldn’t be doing these.” So you please forward your feedback accordingly :).

Either way, Happy Birthday Crash! Sorry you couldn’t make it, but you’ll get plenty more chances to Q. We’ll just make sure you don’t forget this last year of hate.

#SYITG

Dec 27 2025

BACKBLAST: Friday, 12/23/25 It’s Santa! @ Troy

Date: 12/23/25

PAX: Coors, Crash, Dr. Scholl’s, Goon, Gummy Bear, Hitchcock, Lights Out, Muck, Nut House, OCB, Optimus, PacRat, Roadshow (QIC), and Turtle Dove (DR)

Warm Up:

10x IC Windmills
10x IC Moroccan nightclubs
10x IC Seal claps
10x IC Skull claps
10x IC Michael Phelps
10x IC Toy soldiers

The Thang:

Head to lot by the bike path
All Pax pulled sled with battle rope
- 2x tires w/wooden frame ~25lbs each
- 1x battle rope ~20lbs
- 2x 40lb sandbag
- 2x 45lb jerrycan sandbag
- 2x 55lb jerrycan sandbag
- 1x 60lb sandbag
- 1x 80lb sandbag
- 1x 150lb sandbag
- Total: 640lbs
Stop at stations along the way
Station 1 – Death Row:
- 10x OYO Burpees
- 20x IC 8 Count step-ups
- 20x IC LBCs
Station 2 – Electrical Box:
- 10x OYO Burpees
- 15x IC Perfect Perfect squats
- 20x IC American hammers
Between station 2 & 3:
- Halfway to the end we tried having 4 PAX run down and back and swap out
Station 3 – End of Path:
- 1 PAX does battle rope
- All other PAX do 10x IC SSH/Mountain climbers
  - First two were 20x, third was 15x, and then we stuck to 10x (there were too many PAX)
  - We alternated between SSH and mountain climbers
- Rotate until each PAX does battle rope once
Return:
- Started with half PAX pulled and half ran to the electrical box and back
- Did that twice and realized 7 PAX wasn’t enough to make much progress on the sled
- We then counted off by 3s (sorry Gummy, when you originally suggested it my mind processed it as 1/3 would pull and 2/3s would run…)
- 1s ran down to a point and back and swapped with 2s, who ran down to a point and back and swapped out with 3s, who ran down to a point and back.
- We did that until everyone ran twice. We were almost out of time, so we all pulled for the last stretch.

Mary:

20x IC Low flutters
20x IC Fire hydrants

Moleskin:

Merry Christmas! (well, late since I didn’t backblast ’till the 27th…). I’m so thankful to get such support on my annual Santa’s Sleigh workout! This one was tougher because there were so many PAX – not complaining. We got guest appearances from Turtle Dove, Hitchcock, Goon, and Lights Out! Glad to have you all whether you’re just in town for the holidays, work allowed it, or wanted to have some fun up north.

Thanks for everyone who helped me work through there being too many PAX on the ropes. This has been a learning experience that I’ll take in for next year. Now I’ll be able to adjust accordingly. I appreciate the complements as well from Crash about taking turns with the battle ropes at the end of the path, and from Lights Out for getting his heart rate above 160 for the first time in a while!

This year I removed the blocks and added more bags. I got more weight in less space (the blocks are too big for the weight they provide). If you don’t count the ropes, the sled was around 620lbs – that’s a lot. Neither Nut House, nor OCB, couldn’t pull it by themselves.

It was a lot of fun, and I’m glad I got to spend the morning with ya’ll, and then we had a great breakfast right after. It’s great to have such a wonderful group to belong to. Thanks for everything and let’s get ready for the new year!

#SYITG

Dec 16 2025

BACKBLAST: Tuesday, 12/16/25 Pick Up the Pace @ Troy

Date: 12/16/25

PAX: Crash, Dr. Scoll’s, Optimus, PacRat, and Roadshow (QIC)

Warm Up:

10x IC Windmills
10x IC Moroccan Nightclubs
10x IC Seal claps
10x IC Skol claps
10x IC Michael Phelps
10x IC Toy Soldiers

The Thang:

Format:

Laps
Each lap adds an exercise
Exercises are done at each corner

Lap 0: Run (warmup lap)
Lap 1: +5x burpees
Lap 2: +10x lunges (each leg)
Lap 3: +15x 4 count low flutters
Lap 4: +20x CC squats
Lap 5: +25x CC SSH
Lap 6: Run only (recovery lap)
Lap 7-12: Unwind laps 5 through 0

Totals:

Dr. Scholl’s & PacRat finished through lap 6, so they did:
- 7x laps
- 100x burpees
- 160x lunges
- 180x 4 count low flutters
- 160x CC squats
- 100x CC SSH
Optimus and Roadshow finished halfway through lap 5:
- 6.25 laps (finished 2x stations, but only ran one leg)
- 90x burpees
- 140x lunges
- 150x 4 count low flutters
- 120x CC squats
- 50x CC SSH
Crash finished a quarter way through lap 5 and ran an additional lap (he was running late to the workout):
- 7x laps
- 85x burpees
- 130x lunges
- 135x 4 count low flutter
- 100x squats
- 25x SSH

Playlist (you could only hear it at the first station):

Trivium – IX
Trivium – What the Dead Men Say
Wintersun – Battle Against Time
Lamb of God – Ditch
Dream Theater – The Alien
Amon Amarth – Raise Your Horns
Immortal – Solarfall
Demetori – 空中に沈む輝針城～ Counter-Clock World

Moleskin:

I didn’t intend for this to become a challenge workout, but it kinda wrote itself. After running the GORUCK challenge where we were very very stationary, I decided to get us moving. I remembered this format before and thought I’d run with it. Turned out be pretty rough on the legs. I probably should have dialed back the lunges.

Glad to see everyone out. Great work everyone! I’m not sure if anyone else recorded their activity, but my watch said I burned 668 kcal, so I’ll call that a win.

I’m glad Crash made it. Thanks for not having gloves, asking for a pair, and then feeling obligated to show up :D. Looking forward to his Q tomorrow, and looking forward to having no legs after part 3 of Dr. Scholl’s Q Thursday!

As always, #SYITG

Dec 08 2025

BACKBLAST: Friday, 12/05/25 GORUCK Groundbreakers @ Troy

Date: 12/05/25

PAX: Gummy Bear, PacRat, and Roadshow (QIC)

Warm Up:

10x IC Windmills
10x IC ACC
10x IC Seal claps
10x IC Skol claps
10x IC Michael Phelps
10x IC Toy Soldiers

The Thang:

Groundbreakers:

Slightly Modified:

7x Rounds
5x IC Merkins: 10x total
11x CC Single arm rows (11x each arm)
11x IC Overhead press: 22x total
5x IC Goblet squats: 10x total
6x IC Coupon reverse lunges (6x each leg)
13x OYO Coupon swings

Parking lot laps: 1x after round 5 and 2x after round 7

Moleskin:

This came about from a combination of a commitment to add at least one monthly challenge at Troy, swamped at work, to cold to do my original idea, and following through on a previous commitment (signing up a week earlier to Q). I went through my GORUCK cards and grabbed this one. It turned out to be one of the easier ones, and being a GORUCK workout, it was very stationary. I didn’t want to deviate from the plan too much because I wasn’t sure how long it would take, but we finished with a little time to spare. Next challenge, I’ll actually just try to write one – I have enough source material.

I made some small modifications. I only have one 60lb sandbag, and I wasn’t sure hoe many PAX I’d have, so I changed that from 11x CC to 11x IC overhead press to account for half the weight.

Thanks to Gummy and PacRat for supporting me and this workout in the frigid cold! The next challenge will actually have built in movement (e.g., some actual running to stay warm). And I’m still keeping my original idea in my back pocket for when it’s a little warmer. Stay warm out there and keep posting!

#SYITG