Date: 08/19/2025
PAX: OCB, Bob Villa
It was such a nice treat to be able to pull up to a work out far from home and have a familiar face to greet me. Thanks for the beatdown and the southern hospitality Villa!
Bob Villa
BACKBLAST: Saturday, 8/02/25 Ultimate @ Colonel Wheeler
22 PAX came out today. 4 did a WOD and the rest played Ultimate. Good time as always. Weather and wind were ideal.
Monday Melting Pot
Date: 7/21/2025
PAX: Gummy Bear (Q), Bob Villa, Snowbird, Optimus, OCB
THANG:
Warmup up with
- ACC
- Moroccan Night Clubs
- OVH claps
- Seal Claps
- Michael Phelps
- Lunge walk the parking lot.
- Side Lunge Back
Next Billy Madison in the Upper lot, curb to curb
- 20 Merkins
- Run Down
- 10 Merkins
- Run Back
- 20 Merkins
- 20 Squats
- Backpedal Down
- 10 Merkins
- 10 Squats
- Back Pedal Back
- 20 Merkins
- 20 Squats
- 20 WWIs
- Mario Hop down
- 10 Merkins
- 10 Squats
- 10 WW1s
- Mario Hop back
Down to AMP
Choose your fate, I drew up a 5-15 number scale and said to PAX pick a number and exercise blindly and shout it at the same time. We would then do that many reps of that exercise on every level (6 levels in total). We did this for 3 rounds and here’s what we got. (Note PAX thought we were gonna do 11 rounds of this and would eventually do every number, but I changed my mind after 3 rounds)
- 6-Burpees (36 Burpees total)
- 11-American Hammers 2-ct (66 American Hammers total 2-count)
- 5-Burpees (30 Burpees Total)
Next yog to the playground
- 5 Rounds of the Murph (5 Pullups, 10 Squats, 14 Merkins) Each PAX lead a cadence round
Yog to flag.
Around the Horn MARY, each PAX lead a round
- 10 Penguins IC
- 20 “Wife Pleasers” IC
- 15 Brazilian Jujitzu Situps IC
- 15 Boxcutters IC
- 20 Low Flutters IC
MOLESKIN:
100% came up with this on the fly. I transitioned thinking we’d do like 3 times haha. I also wanted to treat our DRers to a tour of what PATMOS has to offer. I find I usually feel better about Qs if I come up with them on the spot weirdly enough, I may do that more often so we can go based on how guys feel. We started with a Billy Madison, then a Choose your Fate, and finally a few rounds of the murph before going around the horn for Mary. Kinda a melting pot of exercises but I called this a melting pot because we had guys from all over the country (FL and CO) Some polite teasing back and forth between Villa and I. Love to see you dude, glad to workout with ya today! Good to see Snowbird and chat he’s posted here before I actually recall his visit to the DUMP slightly. Great solid work from OCB and Optimus, he and I had a nice convo at coffee. Told Optimus I had an absolutely rough night didn’t hardly sleep and almost called off the Q but after I was very glad I didn’t! Also had run 15 miles about 6 hours before go time and was chaffed and blistered in the pants region so I could hardly run for this, we did a lot of walking lol
Take care all! Read the prayer list!
-GB
Bob Villas Dump Q
#backblast The Dump Wednesday June 11, 2024
F3 “Stairway to Seven” Bootcamp Beatdown PAX’s: Optimus, Gummy Bear, OCB, Crashed, Becker, Roadshow & Villa (Q). Time: 45 minutes Theme: Led Zeppelin’s Stairway to Heaven — 7 climbs, 7 pain stations Gear: coupons ( plates or blocks), speaker for music ( ⸻ Warm-Up (5–7 min) All IC (In Cadence): • SSH x 25 • Hillbillies x 15 • Arm Circles fwd/back x 10 • Toy Soldiers x 10 Farmer carrier coupon to the stairs…. ⸻ Main Event: Stairway to Seven (30–35 min) completed 7 full stair climbs. At the top or bottom of each flight was a different pain station, themed like a “tracklist” on a Zeppelin album.
Track 1: “Black Dog” At the bottom: • 10 Burpees Climb stairs, no recovery at the top 10 more Burpees ⸻
Track 2: “Whole Lotta Love” At the top: • 15 Diamond merkins top and bottom of the trends…. run the stairs hold plank until all the pax’s are in ⸻
Track 3: “Rock ‘n’ Roll Merkins” At the bottom: • 25 Regular Merkins run stairs again and repeat I think? ⸻
Track 4: “Ramble On” At the top: • At the bottom: • 25 overhead press • 25 Big Boy Sit-ups Stair climb. ⸻
Track 5: “Kashmir” ⸻ At the bottom: • 50 curls Stair climb.
Track 6: “The Battle of Evermore” At the bottom: • 50 skull crushers Stair climb. ⸻
Track 7: “Stairway to Heaven” Final climb: • Bottom 50 chest press. Overhead carry as much as possible a coupon (if available) up the stairs return to home base ⸻ No Mary Villa didn’t account for the time to get back from the stairs to the pavilion….. dude • Name-o-Rama • BOM / prayer / gratitude Great job by all Paxs… Thank you Gummy Bear for bring the coffee out , get a haircut or I’m suggesting renaming you! Great conversation. Love you guys keep up the awesome work. Villa ⸻ Zeppelin Playlist: 1. Black Dog 2. Whole Lotta Love 3. Immigrant Song 4. Ramble On 5. Kashmir 6. Good Times Bad Times 7. Stairway to Heaven (final climb)
⸻ No Mary Villa didn’t account for the time to get back from the stairs to the pavilion….. dude • Name-o-Rama • BOM / prayer / gratitude Great job by all Paxs… Thank you Gummy Bear for bring the coffee out , get a haircut or I’m suggesting renaming you! Great conversation. Love you guys keep up the awesome work. Villa ⸻ Zeppelin Playlist: 1. Black Dog 2. Whole Lotta Love 3. Immigrant Song 4. Ramble On 5. Kashmir 6. Good Times Bad Times 7. Stairway to Heaven (final climb)
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