Patmos

June 9, 2025

Gum-Batah @ PATMOS

AO: Patmos

Date: Monday 6/9/2025

PAX: Mr. Incredible, Little Minion, OCB, Pacrat, Optimus, Gummy Bear (Q), Bob Villa

WARMUP:

15 SSHs IC
14 Toy soliders IC
13 Beanpickers IC
12 Morroccan Night Clubs IC
11 Seal Claps IC
10 Burpees OYO
TO THE AMP!

THE THANG:

On each level of the amp is a station. Each PAX starts at one of them and does 40 seconds AMRAP there then moves to the next. Cycle through til you’ve done all 7 stations and we did 4 different rounds of this…

Round 1

Jump Rope Normal
Coupon Complex
Sandbag throwovers
Bunny Hop Hurdles
Military Press
WW1s
8-ct Step Ups

Round 2

Jump Rope Right foot only for halftime, left only halftime
Coupon Swings
Sandbag Deadlifts
Hurdles Sidestep, Right halftime, left Halftime
Coupon American Hammers
Dry Docs, Right halftime left halftime
Side Step ups, Right halftime, left halftime

Round 3

Double Jumps worked in to Jump rope
Can’t remember this coupon one?
Sandbag Squats
Hurdles Double Jumps
Coupon Squat Thruster
Lt Dans
Dips

Round 4 (PAX choose what their starting station will be for everyone)

Alternating Double hops Right then left
Coupon Rows
Sandbag Burpee Throw Overs
Backwards Hurdles
Benchpress Coupon
Mountain Climbers
Incline Merkins

MOLESKIN:

I was later told that what we did was basically a “Tobatta”? Sounds like a Peyton thing, but I wasn’t sure what that was or if I did it 100% right so we did a Gum-Batah

Good to see Little Minion and Mr Incredible out to Patmos, hope you guys can come more frequently this summer! Good also to see Bob Villa back and I’m looking forward to his Q at the Dump this week! Everyone did well today and got to exercise some creativity on the last set. A good sweat and lots of equipment got some use. Thanks Oppy for reminding me to Preblast lol!

Til next time! -GB

June 2, 2025

BACKBLAST: Monday, 06/02/25 2, 4, 6, 8; what exercises do you hate? @ Patmos

QIC: HHH

PAX: OCB, Al Gore, PacRat, Optimus, Gummy Bear, and HHH.

Hard to believe we are working out in 40 degree weather in June. However, I would rather have this versus 75 degrees. Here is what we did.

Warm Up
4-5 Motivators
MNC (15 IC)
Daft Punk Lunge (5 IC)
MNC (15 IC)
8 Ct. WMH (8 IC)
Toy Soldiers (10 IC)
Burpees (5 OYO)
Trail Lot Lap

The Thang
10 burpees and a trail lot lap after each Round

2 Ct Exercises	4 Ct Exercises	6 Ct Exercises	8 Ct Exercises
Deadlift (20 IC)	DL Curl (15 IC)	DLCP (10 IC)	Coupon Complex (5 IC)
Toe Touch (20 IC)	Up Downs (15 IC)	Up Down Merkin (10 IC)	Body Builder (5 IC)
Merkins (20)	Merkins (15 IC)	½ Shuffle Merkin (10 IC)	Shuffle Merkin (5 IC)
Squats (20)	Squats (15 IC)	½ Shuffle Squat (10 IC)	Shuffle Squat (5 IC)

Mary
5 min of PacRat Yoga

Moleskin
Blessed to be another year older. What better way to celebrate than to Q and participate in the weight loss challenge! Always nice to be able to make it out to Patmos; it has been a while. Now that kids do not have school, I should be able to travel more to other AOs.

New evidence has suggested that the St. John Stabber might actually be a woman. We had a suspicious hippie woman in a buick enclave go to the water’s edge that hung out for about 20 minutes on a blanket. No one saw the evidence prior to the warm up, but saw it after COT.

This WOD was harder than anticipated. Wanted to get in 45 burpees and that didn’t help with all of the merkins we did throughout each round.

Gotta start work, so I am keeping it short. Hoping to see all of you more often. Let’s make sure to EH and hit up kotters. Numbers are depressingly low for this time of year.

Sign up for basketball and start pushing the 5K to everyone.

SYITG,
HHH

May 20, 2025

BACKBLAST – 5/19/2025 – Monday Pac(t)

Patmos A.O.

PAX: OCB, Optimus, Gummy Bear
Q: PacRat

48 degrees and cool. Not quite cold, but after 2 warm mornings, I was already missing the cool morn’ in the gloom. I got in about 8 minutes before go time, and OCB pulled in not too long after. A sort of record for both of us. But with that extra time, we had time to vibe out. And some of us got 30 burpees in while the rest of the PAX rolled in at…

0530

Warm Up

Arm Warm-up Complex:

Small AC Forward x10 IC
Small AC Reverse x10 IC
OHC x10 IC
Seal Clap x10 IC
MNCs x10 IC
Count-off to 12 for a hold
recover

Bean Pickers x10 IC
SSH x30 IC
Perfect Squats FTH x10
Perfect Merkins x10

Bring coupons to the top of the AMP, mosey back to the concrete rectangle along the path (atop the Amp). I knew we were going to hit Patmos #2, and I knew we were going to hit legs on the Amp and upper on the Amp. The rest sorta unfolded during the beat down.

The Thang

Indian Run to Patmos #2. The path was 0.6 miles.

Perform a baby Murph (4 sets):

10 Merkins
15 Squats
5 pull/chin-ups

Indian Run back to the start rectangle. That’s 1.2 miles on a Monday

Thang 2

Mosey to base of the Amp

8-count step-ups x10 IC
Bulgarian Split Squat (Left foot up) x10 IC
BSS (Right foot up) x10 IC
Sumo-like Box jumps x10 OYO
Coupon Squats x10 IC, M

Mosey back down

Shuffle Merkins x5, 8-count
Dips x7 IC
Perfect Merkins x10 IC
Carolina Dry Docs x7 IC
Coupon Curls (AMRAP) ~ 30 seconds

0615

Moleskin

Monday just being Monday. I told the boys that I was glad it was them that posted so we could make our run. Longer runs are good to get in. We focus a lot on making our PT mid on Monday, but a casual run does the trick too. The PT was light, and the pace was within Mid-Monday standards.

Our brother Crash seems to be on the mend. Doc took his cast off and said that me might not even need PT. That’s good because he hates doing PT anyhow 😀

Get better my man. We are praying for you.

73’s,

PacRat
KD9GNS

May 13, 2025

“Perfect” Patmos

Monday: 05/12/2025

PAX: Goon, Optimus, Pacrat, Gummy Bear (QIC)

Warmup

Beanpickers
Toy Soldiers
Running

THANG:

5 Perfect Merkins IC
5 Perfect Derkins IC
5 Perfect Dips IC

Up a Step

5 Perfect Squats IC
5 Perfect BSS Each Side IC
5 Perfect Lunges IC

Up a step

5 perfect Diamond Merkins IC
5 Perfect Ranger Merkins IC

Up a step

Misc Leg Exercise

Up a step

timebomb (60) Merkins

Up a step

60 ct Calf Raise

Back to bottom

(REPEATO 2 more times, 3 total)

Mary:

19 Crunchy Frogs IC
48 WW1s OYO
15 Freddy Mercuries IC
13 Pickle Pointers IC
10 Good Mornings IC
20 LBCs IC
20 Shoulder Taps IC

Moleksin:

A great monday morning! I’m writing this in NC now, be gone the week but will be posting with the Raleigh men…

Great to see Pacrat a second day in a row, and smoke him in a 40yd. Twas alot of fun, he’ll blame it on the junk food the day before…. sure

You may be wondering about the weird numbers for Mary, they were the answers to Mothers Day Trivia, little theme in there… Optimus way to be and he went above and beyond treating his mother to a brunch in Michigan City this weekend 🙂

Goon, great to see you back! Sorry I’ll miss your next couple posts, but good to see you getting back with us 🙂

Take care gents, Goodnight!

-GB

May 5, 2025

Backblast – 5/5/25 Beakers Challenge @PATMOS

Date: 5/5/25
PAX: Gatsby, Heisenberg, OCB, Optimus, PacRat
Q: Beaker

Conditions:
Ground was wet, but no wind in sight. Perfect spring morning—just cool enough to keep the sweat honest.

The Thang:
Sometimes you sign up weeks ahead… other times, the Q hits you last minute. This was the latter.

Warm-up with classics to shake off the “almost slept in” vibes
- Bean pickers
- Michael Phelps
- Arm Circle Complex
- Willy Mays Hayes or as I call them Billy Mays
- Seal Claps
- Skol Claps
- Hill Billies
- Side Straddle Hops
Circuit
- Ran to the Chin Up bars and counted off into 3 groups of 2
- Round one
  - 1s; 5 chin up negatives
  - 2s; AMRAP Squats
  - 3s; AMRAP Dive Bombers
- Round two
  - 1s; 10 second hangs
  - 2s; AMRAP Merkins
  - 3s; Lunges
- Ran to the amphitheater
  - Curtsey Lunges
  - Do a lap
  - Shoulder taps
  - Do a lap
  - Flutter kicks
  - Do a lap
  - Rear delt fly’s
  - Do a lap
  - Pike holds [ring of fire
  - DO A LAP
  - LBC
  - Do a lap
  - Finished the last 30 seconds holding Plank

Moleskin:
Had a great morning with the guys. Didn’t spot any signs of the SJ Stabber, but if they were lurking, our Dive Bomb pushups may have given them some new material. Huge thanks to Optimus for calling me into the Q—pretty sure I would’ve snoozed through the sunrise otherwise.

Appreciated the encouragement and mid-workout wisdom. Got a few fresh ideas for next time, and shoutout to PacRat for suggesting I tack on that second AMRAP set. It pushed us and landed us right on time.

Grateful for the push. Grateful for the crew. Grateful to still be grinding.

👊 Until next time.