Pax: Nuthouse, Roadshow, OCB, Gatsby, PacRat, Gummy Bear, Optimus (Q)
Warm Up:
Seal Claps x 10 ic
Michael Phelps x 10 ic
Bean pickers x 10 ic
Toy Soldiers x 10 ic
IST x 10 ic
Arm Circle Complex x 10 ic
Jogging in place with up/downs
The Thang:
Utah
-We went in a circle one pax did broad jumps to the curb and back while we all did aprap merkins.
There were many merkins and all pax were exhausted. Nut House suggested we could now split into small groups.
4 piece light pole lap
Colorado
-Lunge walk to curb & back while the others in your group did 75 squat thrusters w/ cinder block or 40# sandbag.
4 piece light pole lap
New Mexico
-Bear crawl to curb & back while the others in your group idid 75 WW1.
4 piece light pole lap
Arizona
-60 lb sandbag carry w/ a burpee to the curb & back while the others did 75 mountain climbers 4 ct.
4 piece light pole lap
Line up for Sprints.
Pax went approx 40yds. Then we did an exercise and returned mosey to start.
1. American hammer x 10 ic
2. Monkey humpers x 10 ic
3. Pickle Pointers x 10 ic
4. Calf Raises x 10 ic
5. Pickle pounders x 10 ic
Moleskin:
We started this morning when it was 39 degrees out and we quickly warmed up. I was happy the pax knew the states that represent the four corners because the penalty would have been 20 burpees. Bravo! I was planning on 8 so we could have at least 2 pax per state/station but we made it work. I feel like they were pretty tough stations, especially the squat thrusters.
Good to see everyone put in the effort for the sprints. Nice job all around. Thanks for letting me lead.
-Optimus
Gatsby
BACKBLAST: Tuesday, 05/06/25 The Murph @ Troy
Date: 05/06/25
PAX: Coors, Family Guy, Gatsby, Gummy Bear, Nut House, Optimus, and Roadshow
7 PAX showed up for the Murph. Everyone did a great job!
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.
THE CIRCUIT
DATE: 05/03/2025
PAX: OCB, DESTRO, HEISENBURG, TRADER JOE, OPTIMUS, GATSBY
WARM UP:
10 SSH
10 ARM CIRCLES
10 BEAN PICKERS
10 WINDMILLS
10 WILLIE MAYS HAYES
THE THANG:
Mosey to the outdoor gym and do 2 Circuits on the equipment with the timer being the PAX on the Rowing Machine doing 20 reps then everyone moves over to the machine to their left
Next we head to the Playground to perform AMRAP Merkins, Squats, WWIs with the timer being each pax runs around the jungle gym, up the ladder, down the slide, and back.
After that we went to the Pavillion to do some core exercises. We did:
10 LBC’s
10 Freddie Mercuries
10 BJJ’s
10 Heel Touches
20 WWIs
Mosey back to the flag
Mary:
10 LBC’s
10 Freddie Mercuries
10 BJJ’s
10 Heel Touches
20 WWIs
Moleskin:
I wanted to try the outdoor gym and it was surprisingly effective at getting a good workout. These machines are designed to lift your own bodyweight so with the right rep count you can get a pretty good burn. I’m still trying to figure out the right timer to use to keep the flow moving but the way we did it this time worked well enough. Thanks for joining me!
Super 21 & Run
WARMUP
- Good Morning x5
- Abe Vigoda x10 IC
- Imperial Hillbilly x10 IC
- Arm Circle Complex x5 IC ea direction
- Motivator, 5-1
THE THANG
- Parking lot lap to top of the amp
- 1-10, Derkins & Bulgarian Split Squats
- Run to the pull up bars
- 11-14, Std merkins & Std squats
- Run to south side of playground
- 15-17, Wide merkins & Wide squats
- Run to bottom of the hill
- 18-19, Narrow merkins & Narrow squats
- Run up the hill then to top of the amp
- 20-21, Irkins & Split Squats
- 22, choose your merkin
- 4ct Step Up x11 IC
MARY
- LBC x11 OYO
- High Flutter x11 IC
- Low Dolly x11 IC
- Cumberland County Viaduct x11 IC
- Box Cutter x11 IC
- Hatching Butterfly x11 OYO
- Pickle Grinder x11 IC
- Pickle Pointer x11 IC
- Michael Phelps x11 IC
- Perfect Squat x11 IC
- 1:00 Plank
MOLESKIN
We mixed in a little traveling with our Super sets plus mixed up the types of merkins & squats simply to break up the monotony. 1 Derkin, 1 BSS each leg, 2 Derkins, 2 BSS… repeat through 10 at location 1 then mosey to a new location for sets 11-14…. et cetera, et cetera, et cetera. Definitely nothing glamorous but this group busted ‘em out without complaints and quickly enough to get in an extra round. GREAT work by all this morning!
Prayers offered for Gatsby & Fat Tire in their job interviews, for Crash and his arm, Lights Out & his knee, for the family of Derrick Harmon, the sick & dying, and those in most need of God’s mercy.