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!

Speed Limit 55

  • When: 10/02/2019
  • QIC: Peeping Tom
  • The Pax: Cuddy, Kevorkian, Little Dipper, Big Dipper, Winthorpe, Bit Coin, Oz, Pyro, Lil Wayne, 2 Fingers, Goose, Haggis, Shrute, 420, Gander, Faulkner, Ingrown, Black Dog, McRib

The Highway Energy Conservation Act that set the speed limit at 55 was projected by the Federal government to reduce gasoline consumption by 2.2% nationwide.  Actual savings were only in the .5% range.  It was however, a major source or revenue for many jurisdictions as the limit was widely disregarded by motorists.  Our family sedan went to a Chevrolet Caprice with a 305 and a Chevrolet Cavalier, which was a real P.O.S. and an embarrassment to a once great American Automobile industry.  I think the Cavalier topped out around 55.

We ran another victory lap and then proceeded to the wood shed on #15 for pull-ups and push-ups.  Prayers for Deuce, hope the ankle is OK brother.

Pleasure to lead, peace out….Tom.

Speed Limit 55

  • WHAT: Bushwood
  • WHEN: 10/2/2019 5:30
  • WHO: Any man or FNG
  • WEATHER: yes

    • In 1974 the federal government passed the HIghway Energy Conservation Act prohibiting speed limits higher than 55 mph.   Our family sedan was a Buick Estate 225 wagon with 400 cubic inches under the hood.  None of this has anything to do with the workout tomorrow which seems to be a trend for pre-blasts.

Bushwood……….Tennis anyone?

  • When: 09/25/2019
  • QIC: Ingrown
  • The Pax: Morning, Double Dipper, Oz, Lil Wayne, Winthorpe, Unicorn, Haggis, Goose, Faulkner, Sandbagger, Blue Hawaiian, Black Dog, Go App St.!(Peeping Tom), Gander, Plan B, Flanksteak, Bubble Guts, Pyro, Ingrown (QIC)

19 souls gathered this AM for another round of Bushwood.  Weather was optimal and just humid enough to get a good sweat going. YHC has not been Q for awhile so I dusted off an oldie but goodie that was sure to bring some mumblechatter.  No FNG’s so we jumped right into….


Windmills x10, Helicopter X10, Imperial Walker X20 , Crab Cake X20, Freddie Mercury X20 – 5 Burpees OYO  **5 burpees to be done whenever the Q’s watch beeps (every 5 minutes) We also sprinkled in some Sumo jump squats for good measure OYO.  Short mosey to the Tennis courts for…

The Thing/ Fantastic 40’s

Partner up for 1 rounds of 20 Wheelbarrow steps and 10 then 20 partner leg tosses.  Group was split in half on opposite sidelines so half of the Pax would be crossing back and forth across court 1 or 2 for their respective work.

At the end line 10 merkins, lunge across Court 1 or 2, 10 monkey humpers, Lunge  back across Court , 10 Scorpion Dry Docks, Lunge across Court 1 or 2 , 10 WWI, Lunge back to across Court  – AL Gore for the 6

Repeato going back with 20 of each and bunny hopping across each court.  Plank at the end.

Repeato with 30 of each and bear crawl across each court – Al Gore for the 6

One more time with 40 of each and crabwalk across each court (had to modify LBCs for WWII bc at this point I was gassed). – Plank for the 6

Mosey back to parking lot  for Mary, 007s, Box Cutters x 10, Unicorn crunches x 10 each side, LSF x 10, 6 burpees OYO.

No new announcements. There was a little friendly banter about App State’s win over UNC last weekend.  Exciting game but in the end the better team won.  At least we don’t have to wait 50 years for the rematch.  UNC plays at App state in 2022,  which will be Sam Howell’s senior year Heisman campaign!

YHC took us out in prayer.

Always a pleasure!


Bushwood BB: Mark Chesnutt

  • When: 09/18/19
  • QIC: McRivb
  • The Pax: Winthorpe, Faulkner, Peeping Tom, Bitcoin, Unicorn, 2 Fingers, Plan B, Double Dipper, Flanksteak, Pyro, Ingrown, Gander, McRib (QIC)

What’s that?  2 of the PAX tried to sign up to Q at the same time?  Imagine that……great problem to have.  Thanks Flanksteak for allowing me to take today.  With no plan just 18 hours prior to today’s workout, YHC thought about an old Mark Chesnutt song, ‘I’ll think of something’.  I think the PAX enjoyed.


  • Helicopters IC X 10
  • Imperial Walkers IC X 10
  • Michael Phelps IC X 10
  • Heisman with a hold IC X 10
  • SSH IC X 10

Long BH lap back to parking lot for:


  • 10 Burpees
  • 20 Hand Release Merkins
  • 30 Squat Jumps
  • 40 Lunges (20 each leg)
  • 50 WWI’s

Partner up on south side of parking lot:

  • Partner A:  Runs suicide. Partner B: Plank Jacks; flap jack
  • Partner A: Runs suicide.  Partner B: Low slow flutter; flap jack
  • Partner A:  Bear Crawl to second cone, 10 Diamond Merkins Bear Crawl back. Partner B: LBC’s; flap jack
  • Partner A: Crab Crawl to first cone, 10 Diamond Merkins, Crab Crawl back.  Partner B: SSH
  • Reverse long Blue Hawaiian Lap, back to parking lot.  We repeated all of the above starting with 50 WWI’s, 40 Lunges, 30 Squat Jumps, 20 Hand Release Merkins, 10 Burpees.  Partner work again with sprints down and back instead of suicides – everything else the same.


  • American Hammers IC X 20
  • Dying cockroaches IC X 15
  • 10 Burpees OYO

Announcements:  Iron Pax Challenge tomorrow, come join the fun – be on the lookout for note from Mr. Roboto.  Also, F3 ENC Washington is having convergence on Saturday, 9.21 to celebrate their one year anniversary.

YHC closed in prayer.  Always an honor to lead.

Great work this morning, certainly nice to have a break from the heat.  Sign up to Q, you don’t have to have an elaborate plan, just think of something and do it.

McRib out!  Don’t be a LTO!

Bushwood 9/18/19

  • WHAT: Bushwood
  • WHEN: Wednesday 09/18/2019, Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: better
  • WHY: you know why
  • PREVIEW: It's dark again. Bring a headlamp. And if anyone knows how to turn the tennis court lights on have at it.

A Solid Morning

  • When: 9/11/19
  • QIC: Gander
  • The Pax: Winthorpe, Double Dipper. Plan B, Kevorkian, Haggis, Oz, Cuddy, Peeping Tom, Goose, Sandbagger, Pyro, Hilfiger, Faulkner, StickBuilt, BlackDog, Lil' Wayne, FlankSteak, Ingrown, 420

Not as cool as hoped, but 100% humidity was spot on! 20 pax posted relieving my concern about running short of coupons.

Today marked the 18th anniversary of the 9/11 terrorist attacks – officially it is known as SEPTEMBER 11TH NATIONAL DAY OF SERVICE AND REMEMBRANCE. However, it is also known as Patriot Day – but I dare not state that in the presence of Winthorpe. We may never hear the end of it… No FNGs, so we eased into:


  • Sun Gods 4CICx9, reverso
  • Arm & Shoulder Stretches OYO
  • SSH 4CICx18
  • Leg Stretches OYO
  • Downward Dog OYO

The Thang

Prior to the pax arrival, 4 stations were arranged with 2 being sandbags weighing roughly 50 lbs (no idea, they were heavy) and 2 being an assortment of balls brought by the pax that actually read the preblast. So, now is the time I get the ball jokes and snickering behind us. Yes, we did merkins, passes and pickle pointers on our balls or another pax’ balls. (insert snicker or joke here). Counted off to 4 groups and went to our stations.

  • Station #1 – Sandbags
    • Round 1 – Power Squats (sandbag to chest)
    • Round 2 – Power Sumo Squats (sandbag between knees)
    • Bear Crawl to Station #2
  • Station #2 – Balls
    • Round 1 – Ball Passes (pass ball with feet to hands in top of crunch)
    • Round 2 – Pickle Pointers (you know…)
    • Lunge Walk to Station #3
  • Station #3 – Sandbags
    • Round 1 – Bent Over Rows (arms extended, sandbag pulled to chest)
    • Round 2 – Bent Over Row Twists (arms extended, sandbag pulled to side as upper body twists)
    • Crawl Bear to Station #4
  • Station #4 – Balls
    • Round 1 – Walking Ball Merkins (one hand on ball, merkin, then change hands, merkin)
    • Round 2 – Diamond Merkins (both hands on the ball)
    • Reverse Lunge Walk to Station #1

Each station was hit in rounds #1 & #2 with an SC of 18; then a SC of 11; then a SC of 9. This gave the pax 6 trips around the stations with a total rep count of 304.


  • American Hammers 4CICx18
  • LSF 4CICx18

Counted off and gathered for COT.


YHC lead the pax in the Lord’s Prayer.

Thank you for the opportunity to lead and hopefully improve my Q.



A Solid Morning

  • WHAT: Bushwood
  • WHEN: Wed 9/11/19 gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: 71 degrees & 100% humidity
  • WHY: To keep improving...