Westgate Backblast 04.15.2019

Just realized as I typed out the date that it’s tax day and I didn’t even think to do anything for it. Oh well. We taxed ourselves enough as it is.

QIC: Ball Bearing

Pax: Silverado , Spitz

Shot out of bed like a bolt of lightning when the alarm went off and the light came on (smart light bulbs are the secret weapon to getting out of the fartsack. Sometimes). Then the reality of Star Course +2 sank in a little and I made my way to get ready for the morning. Thankfully I did a quick weather check to see that it was 35° and slightly cooler than I was expecting. Did a quick wardrobe change over and made my way downstairs with an Advil pit stop before I made it out the door.

The Thang: 10x SSH (my left foot is the last one to let go of the pain from the weekend and it was all I had in me first thing). Followed by a cotton pickers series, cross leg hangers, sun gods and some more.

Mosey around the parking lot to loosen up a little and then went to gather the bricks.

25 reps each: Curls, Over head Press, Good Morning, lateral raises, Brick Merkins, American Hammers, 2 count flutter kicks (brick up), LBC, WWI.

Returned the bricks and short mosey to a park bench. 25 dips each while the Pax held elbow plank to wait their turn.

Another mosey to the front steps of the rec center and did 25 shuffle steps (both legs) and 35 high knees.

Mosey around the building and finished with protractors in the parking lot.

It felt good to move and get all of the weekend funk out of my system. By the end I started to feel very loose. Hopefully that doesn’t come back to bite me later.

Prayed for the day and made our way home. Thanks again for following my lead and come out Thursday for more.

YHC – Balls

Whine Man’s Hill Back Blast 03.07.19

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mariah, Teach, Hack, Goose, Mogul, Fresh (Prince)

Most of the PAX came in hot. Mosey around park to turnaround for COP:

SSH x 35 IC

Good Mornings x 15 IC

Cotton Pickers x 15 IC, then R to L x 5 and L to R x 5

Sun Gods x 10 forwards and backwards IC

Crescent lunge with 5 torso twists R & L

Rash and Teach stretches

Mosey to the corner for THE THANG:

Run up to the fire station entrance and back down, repeat the run for a total of 5 with a different exercise at the bottom after each run:

  1. Peter Parkers x 15 IC
  2. Tip toe Squats x 15 IC
  3. 4 x 4’s x 10 OYO
  4. WWI’s x 25 IC
  5. Side straddle burpee, each PAX counts of cadence

Then Lt. Get-ups (1 lunge each leg folowed by a prisoner get-up) across the grassy field from the sidewalk along Goodale to the sidewalk in front of the sledding hill

Mosey to the turnaround for a leg circuit:

Bulgarian Squats x 10 each leg IC

Knee High Donkey kicks from elbow plank position x 10 each leg IC

Glute bridge x 15 each leg IC

Step-ups x 15 each leg OYO

Bulgarian Squats x 10 each leg IC

Mosey to the shovel flag to finish off:

Howling Monkeys x 15 count each PAX

Reverse Crunches x 25 IC

1 minute of burpees

Name-o-rama, BOM, COT. Keeping @Lars in our thoughts and prayers. Way to push this morning men. Always humbled to lead!




Whine Man’s Hill Back Blast 2.14.19: St. Valentine’s Day Massacre

AO: Wyman Woods Park

PAX: Ariel, Hack, Lala, Mariah, Fresh (Prince)

QIC: Grovetucky

YHC was happy to wake up to dry surfaces outside for the first time this week. Was greeted at the AO by Ariel and Hack. Ariel has been working back from a nasty case of walking pneumonia. Welcome back Ariel! Disclaimer given at 0530 as Mariah and Fresh Prince came in hot. Then mosey to the playground for 30 SSH IC. Then mosey down Goodale to the tennis courts for COP:

Good Mornings x 15 IC

Sun Gods x 10 IC forwards and backwards

Cotton Pickers x 15 IC

Willie Mays Hays x 10 IC

Abe Vigodas x 15 IC

Rash and Teach stretch

Then mosey to the base of the Elmwood hill for THE THANG:

Backwards run up the hill to the first light pole, then brisk mosey forward to the first street on the left.

Then Bolt 45’s OYO

then mosey back down to the base of the hill.

Repeato x 2 with the exercise at the top changing to:

Full Leg Blaster OYO

Burpees x 20 OYO

Mosey back to Goodale with an Indian Run back to the retaining wall behind the shelter house for:

One-legged squats x 8 each leg

Step-ups x 15 each leg

One-legged squats x 8 each leg

One-legged glute bridges x 15 each leg up

Then mosey to the flag for Plank circuit to the song Cupid Shuffle (Down=merkin, right=right hand up, left=left hand up, kick=kick both legs up).

Name-o-Rama, COT, and BOM. YHC led in prayer keeping Lars’ family in our thoughts. Shout out to Ariel for crushing it on 50% lung capacity!! Humbled to lead such a motivated group!






Kettle Bear Back Blast 2.13.19

AO: Jones M.S.

PAX: Brain, Lala, Lars, Cheddar, Teach

QIC: Grovetucky

Another weather surprise upon awakening, light snow cover making conditions quite slick!! Also very windy, which caught Brain off guard as he was rocking the shorts. Quick disclaimer and mosey near flagpole behind some trees to avoid the wind for COP:

SSH x 50 IC

Sun Gods x 20 forwards and backwards

Good Mornings x 20 IC

Cotton Pickers x 20 IC

Willie Mays Hays x 10 IC

Rash stretch

Began to explain the workout when Teach suggested that we move to the side of the school for better wind protection. Right call Teach!! Then THE THANG:

Tabata style workout (45 seconds on, 15 second rest). Rounds 1 and 3 focused on right side and rounds 2 and 4 focused on left side.

Snatch and press KB

Daisy Pickers with KB

Mountain Climbers for round 1, then 4 x 4’s for rounds 2,3,and 4

Goblet Squats with heels off the ground on the up

Lawn Mowers with KB


KB lunges

Bell on the shelf

Each circuit was done twice on each side for a total of 4 circuits

Name-o-Rama as we walked back to the flagpole for COT. Keep Lars’ family in your thoughts and prayers as his grandmother passed away yesterday. YHC led us out in prayer. Nice push this morning men, let’s get at it tomorrow!




Camp Willis Back Blast: 2.11.19

AO: Jones M.S.

PAX: Rash, Bootleg, Hack, Zoom, Mariah, Fresh (Prince)

QIC: Grovetucky

The joys of grabbing the Q during the winter were in full effect this AM. YHC thought about several workouts depending on the conditions. Fortunately, there was no significant ice, so that made the job easier. Below is a recap of what we did and it was nowhere near what was planned for at 0529.  Sometimes you gotta improvise!

Disclaimer and mosey to the bend in the street on the south side of the mallway for COP:

SSH x 40 IC

Sun Gods x 15 IC forward and backwards

Overhead claps x 15 IC

Cotton Pickers x 15 IC

Good Mornings x 15 IC

Abe Vigoda’s x 15 IC

Standing Rash stretch R + L

Stretching lunge with 5 torso twists each direction

Burpees x 10 OYO


Bolt 45’s OYO

Merkins x 20 on the down command

Bolt 45’s OYO

Staggered merkins x 10 each hand forwards on the down command

Mosey around the block

Howling Monkeys (10 count each PAX, everyone finish with 10 together)

Merkins x 10 with right leg up, then x 10 with left leg up

Repeat Howling Monkey Circuit

Diamond Merkins x 15

Mosey around the block

Mini Leg Blaster

Plank Circuit (each PAX calls out the position and then 15-count)

Mini Leg Blaster

Burp and Merk (1 burpees, then 1 merkin, 1 burpee, then 2 merkins… performed ladder up to 8 merkins)

Mosey around the block

Side Straddle Burpees with each PAX leading the cadence once

Mosey to the flagpole for 6 minutes of Mary

Flutter kicks x 40 IC

Reverse Crunch x 25 on the up command

Outlaws x 10 both directions

WWI’s x 25 on the up

Freddy Mercury’s x 25 IC

Supermans (touch hands above head, then touch hands behind back) x 10 IC

Name-o-Rama, COT, and BOM.  YHC led with prayer.  Way to work this morning PAX!! The conditions were such that it definitely wasn’t a typical Grovetucky Q.  It was good to lead outside my comfort zone.  Better weather will be here soon!