Backblast- Here’s your 6-Pack, Sir

  • When: 10/09/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Black Dog, Bubble Guts, Cuddy, Double Dipper, Faulkner, Gander, Haggis, Kevorkian, Mr, Roboto, Oz, Peeping Tom, Plan B, Pyro, Winthorpe,


16 of us gathered this morning to work on our 6-Packs and legs in cooler-than-advertised weather.

Warm-a-Rama consisted of 1 Blue Hawaii Lap followed by

Mountain Climbers x 10 IC

Merkens x 10 IC

SSH x 10 IC

Imperial Walkers x 10 IC

Cotton Pickers x 10 IC

We then moved on to The Thang: we broke up into 4 groups of 4 at 4 corners with a cone in the middle.  While all members of a group were in plank, each person ran to the middle cone, did 10 squats, ran back until the next person went until all were done.  All others held plank until the 6 was in.  We then repeated that with lunges to the cone, monkey humpers, run back.  The 3rd round we did frog jumps, jump squats and ran back.  The 4th round we did bear crawl, 10 merkens and ran back.  Planked out, we moved on to

Bruce Lee: American Hammer x 20 IC, Leg Lifts x 20 IC, LBC’s single count x 20, Heel Touches x 20 IC, Crunchy Frogs x 20 IC, and 1 set of 100’s

Moving to the flower bed, we then did 1 set of Aiken Legs (20 squats, 20 box jumps, 20 lunges, 20 iron mikes) followed by a Blue Hawaii Lap.  This was rinsed and repeated x 2 for a total of 3 sets.

Then it was on to Bruce Lee #2

Back at the parking lot, we did a set of Lieutenant Dans to the middle cone, 10 Merkens and ran back.  This was repeated 2 more times with Lunges and Frog Jumps.

We finished up with Bruce Lee #3

Thanks for coming out.  Good work!

Backblast- Return of the Mack

  • When: 9/9/19
  • QIC: Lil Wayne


Ten gathered this morning for some running.  Quickly realizing that Dorian had not cooled things off a bit, we got to work with a quick big lap, followed by Mountain Climbers IC.  We then did a “progressive warm-a-rama,” running the Country Club around to Garber and then ending up at the tennis courts.  Along the way, we stopped briefly to do:

Sun Gods x 10 IC

Windmills x 10 IC

Imperial Walkers x 10 IC

Cotton Pickers x 10 IC

I may have forgotten an exercise here.

At the tennis courts, we completed 6 Suicides OYO.  After each suicide, 5 Catalina Wine Mixers.

Moseying over to Garber, we then completed a total of 4-6 laps.  After Lap 1, 5 Burpees.

After Lap 2, 5 Burpees then 20 monkey humpers

After Lap 3, 5 Burpees, 20 Monkey Humpers and 20 Merkens

After Lap 4, 5 Burpees, 20 MH’s, 20 Merkens and 20 Iron Mikes

After Lap 5, back down to 5 Burpees only

After Lap 6, 5 Burpees and 20 Monkey Humpers.

After noting that enthusiasm for more running was waning quickly in the humidity and heat, we transitioned to some Mary and did:

American Hammers x 20 IC

LBC’s x 20 IC

Boxcutters x 15 IC

Freddy Mercury’s x 15 IC

We then moseyed back to NBGCC parking lot and were done.

My watch read 3.5 miles and I forgot to turn it on until after the 1st big lap.

Thanks for coming out, strong work!

Vacation Prep Backblast

  • When: 07/31/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Bubbleguts, Cuddy, Door Knob, Double Dipper, Faulkner, Haggis, Kevorkian, McRib, Mr. Roboto, Peeping Tom, Pyro, Stickbuilt, Unicorn


The heat was back on this morning as 15 gathered together on the last morning of July.  We took a long lap then did:

SSH IC x 10, Cotton Pickers x 10 IC, Merkens x 20 SC, American Hammers x 20 IC, Windmills x 10 IC, Mountain Climbers x 10 IC.

We then got down to business with The Bearmuda Triangle:  there were 3 cones in a triangle, approximately 25 yards apart.  At the 1st Cone, 1 Burpee was done and Bear Crawl to 2nd, where 2 Burpees were done and Bear Crawl to 3rd, where 3 Burpees were done and Bear Crawl back to 1st cone.  This was rinsed and repeated x 2. We then took a short lap.

Thoroughly warm, we paired up and moved on to the meat of the workout:

Partner 1 ran backwards across parking lot, did a Bobby Hurley and ran forwards back, then did that again, while Partner 2 did an exercise.  Then partners flap jacked.  The exercises and total number of reps were:

Burpees- 100

Squats- 300

LBC’s- 150

Little Baby Arm Circles- 300

Merkens- 150

Imperial Walkers- 300

And that was all the time we had today.

Great work!  Thanks for coming out!

Fartlek Backblast- Hills and Thrills

  • When: 07/15/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Black Dog, Gander, Goose, Oz, Peeping Tom, Plan B, Sputnik, Winthorpe


10 gathered this morning for some running in the tropical weather.  We started off with

Blue Hawaii Lap, then 20 Squats SC, 20 Merkens SC and 10 Cotton Pickers IC.  Then, another

Blue Hawaii Lap, followed by 20 Squats SC, 20 Merkens SC, 10 Imperial Walkers IC.

Then it was time for The Hills.  We headed to the bottom of the hill on the banks of the Trent and did:

Up and down x 5, forward run, followed by 10 Burpees.

Then Up backwards, down forwards x 4, followed by 10 Burpees.

Then up and down forward run x 5 followed by 10 Burpees.

Then it was time for The Thrills.

We did a Prisoner Run out to the entrance of Country Club, followed by a Snake Run down Country Club, left on Country Club and around to Garber.

We did 6 sprints down, 10 Merkens OYO and recovered by finishing the lap.

Then it was back to the parking lot, where we did 20 Squats and 20 Merkens.

Thanks for coming out!  Great work!

Fartlek Backblast

  • When: 06/24/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Plan B, Sandbagger, Sputnik, Winthorpe


After a week of vacation, it was Back in the Saddle for your Q today with a small group of 6 this morning.  We started with a Blue Hawaii lap, then did high knees x 10 IC, sun gods x 10 IC, cotton pickers x 10 IC and mountain climbers x 10 IC.  We then did:

2 long Blue Hawaii laps.  After each lap, a set of mini-BLIMPS (5 Burpees, 10 lunges, 10 imperial walkers, 10 Merkens, 10 plankjacks and 10 squats) were done.

We then moseyed over to the bottom of the hill, where we completed 5 runs up (and down) the hill, followed by 15 burpees, followed by 3 backwards runs up/forwards run down the hill, followed by 10 Burpees.

We then moseyed over to one of the new and improved speed bumps next to the wall, where we started a set of 11’s.  1 Merken, run to Country Club entrance, 10 squat jumps, run back to speed bump, 2 Merkens, and so on and so forth.  We ran out of time before we were able to complete that set, but most of us were able to get 80-90% done.

Good work.  Special prayer for Winthorpe and congratulations on his 20th wedding anniversary.  Enjoy Jamaica!