Back Blast – 12-2-2017

AO: Antrim Park “The Theater”

QIC: Kournikova (Respect)

Pax: T Cruise, Wildebeast, Grovetucky, Savannah (Respect) Van Damme (Respect), Dimon,  Crash, Bo Schembechler, Ahhh, Jumper, Guppy,

29 degrees and frosty!

Pax moseyed to deck at the lake for hamstring and quad stretching followed by sun gods.  We utilized the benches for incline merkins X 20, decline merkins X 20, dips X20 and step ups X60.


Pax then moseyed to the next routine area on the soccer field with a backward run up the hill and a run to the farthest cone.

Routine 1:  Timed routine of 20 minutes.  4 cones were spaced 25 yards a part in a straight line.  The Pax were then instructed to do a suicide run beginning with walking merkins X 3, burpees X 5, jump squats X 10, and side straddle hops X 20.  Rinse and repeat until time was up.

Routine 2:  Pax gathered in a tight circle for some solid core building.  Pax planked while each person was instructed to shove the person next to them until off balance, to help build stabilizing muscles.  The Pax completed 5 minutes of planks followed by 50 LBC’s.

Routine 3:  Pax paired up for three sets  X 20 of box jumps over planked partner.

Routine 4:  Pax moseyed to hill at the bottom of the soccer field for an eight minute routine that consisted of squats X 10 with a bear walk up the hill and a crab walk down the hill.

Pax moseyed to hill where Bo Schembechler gave an inspirational speech and Widebeast took us out in prayer.

An Honor as Usual,


Fun with Frisbees – 8-5-17 Backblast


When: 8-5-2017

QIC: Kournikova

PAX: Capsize (FNG), Spike Ball (FNG), Windy (FNG), Gopher (FNG), Ka-Ching, 316, Diamond, Black Swan, Slap Shot, Titan, Wojo, Grovetucky, Van Damme (Respect), Spotlight, Francis, Savannah (Respect), Creepers, Bumper (Respect), Gimpy, Pony, Teach, Beaver, Sgt Hulka, Blood Draw, Bo Schembecler

With a PAX of 26 strong, we began this beautiful Saturday morning with a mosey around the tennis courts then settling in for the warm-o-rama.

Side Straddle Hops X 25

Sun Gods X 60 seconds

Imperial Walkers X 20

Flutter Kicks X 30

LBC’s X 30

Plank X 60 seconds

Back Plank X 60 seconds

Squats X 25

Monkey Humpers X 60 seconds

We then proceeded to “hole” number 1, to begin our F3 version of disc golf!  Splitting in to two teams of 13, we set forth on a dics golf course using standard frisbees, consisting of six holes, including a tree trunk, a soccer goal, a picnic table, another soccer goal, finishing up with a basketball back board.

Between each throw the PAX did one the following exercises, the entire distance to the frisbee…

zombie walk


bear crawl

crab walk

run backwards

1 squat, 4 lunges, repeat


Lt. Dangers

After each throw, the PAX did one the following exercises…

20 hand release merkins

50 lbc’s

20 imperial walkers

10 jump squats

10 burpees

20 big boy sit ups

30 second sun gods

50 flutter kicks

60 second plank

20 squats

shoulder tap merkins.

For a break in disc golf the PAX teamed up at several picnic tables to do 20 incline merkins, 20 decline merkins, 20 dips X 3 sets.

We finished with 20 side straddle hops.

Name-o-rama and ball-o-man.  Bo Schembecler lead us out with his inspirational words.

A Honor,


The Theater – Backblast 7-8-17

The PAX:

3-16, Slash, Kournikova , Creepers, Van-Damme (Respect), Gimpy, Flier, Teach, Grovetucky, Kibbles, Gemini (Houston), Savannah (Respect), Bumper (Respect), Diamond, Bo Schembechler,  Pony (FNG), Hops (FNG)

Started with a short mosey for a quick warm up. Circled up and performed the following: Continue reading “The Theater – Backblast 7-8-17”