Kettle Bear Back Blast: 08.14.19 – The Longest Lap

AO: Camp Willis

PAX: @rowdy, @rash, @ariel, @ steak, @veruca, @CandyMan, @Skipper, @Shaggy, @BooBoo, @Tinker, @Fresh, @ Rico (FNG), @grovetucky

The PAX assembled at 0530 without a Q so YHC took over unscripted. Forgot to give the disclaimer for the FNG. Mosey with bell to the flag pole for COP:

SSH IC x 30

Imperial Walkers x 15 IC

Grass Grabbers x 10 OC , the x 5 L to R and x 5 R to L

Down Dog to runners pose with 5 torso twists each side

Teach and Rash stretch

Mosey over to the blocks for THE THANG:

Those without a bell grabbed a block and we started the Longest Lap:

Lunge about 50 meters with bell/block

overhead carry for 50 yards

Then off to the side on the practice football field

Thoses with bells did 10 Scotty Bob’s each side

Those with blocks did Man-makers until Scotty Bob group was done

Switch groups so all PAX got to do both Bob’s and Man-makers

Heading West along the practice field, bear crawl with coupon pull-through for about 40 yards. @Tinker with an impressive @Mogul imitation

Then Moguls x 5 as we waited for the six

Back to the track for a Duck walk with coupons for about 50 yards, then overhead press around to the paved area just west of the bleachers

Hand-release merkins x 20 IC

WWI’s x 20

Lunge the length of the bleachers (Did 5 side lunges both left and right after passing the the mid point of the bleachers)

Blocks were then put back and the PAX lined up for Morning Call as each PAX did 5 dips while the rest of the PAX did 5 squats with the Bell or 5 Monkey Humpers.

Mosey Back to the flagpole for some Mary:

Reverse Crunches x 25

Flutter kicks x 25 IC

Heel touches x 10 IC

Freddy Mercury’s x 20 IC

Name-o-rama as we christened our FNG with the handle of Rico. BOM as YHC prayed us out. Good shit today, we didn’t do @Mariah’s proposed 5-mile timed run but we still got work in. Welcome back @Skipper! Thanks for the push PAX!





What did you miss yesterday? Check out our Back Blasts and see

What did you miss Monday? Here’s what we did at our 3 AO’s! Sounds fun? Come out tomorrow to Jones Middle School or Antrim Park! Sounds terrible? Come out tomorrow to Jones Middle School or Antrim Park!. Can’t decipher the code? Come out tomorrow to Jones Middle School or Antrim Park! 5:30-6:45


Antrim Back Blast


Mosey to docks:

10 merkins 10 box jumps

10 derkins 10 box jumps

10 irkins 10 box jumps

Flutter kicks x 25

10 dips 10 rt leg step ups

10 dips 10 lft step ups 

10 dips 5rt 5 lt side step ups

Flutter kicks x 25

Mosey to hill

20 merkins bearcrawl up 5 getups mosey dwn


Mosey to soccer field sidewalk

20 squats 20 lbcs sprint to end 

20 shoulder taps 20 heels to sky sprint to end


To blocks: 

50 curls 10 overhead presses

20 monkey humpers

20 flutter kicks sitting on blocks


Plank with merkin x 10

Count off and namarama 

Prayed out for day ahead

Camp Willis Back Blast


Mosey to tennis courts: Burp-o-cide:  suicide with burpees at each line INCLUDING the start line.  Started with 5 burpees per line and decreased by 1 burpee each suicide for 5 sets total. @Mogul took the lead and maintained all the way through. Unless my math is off, we did 120 burpees and ran the length of 100 tennis courts.  That’s a good bit of work. I think we all caught up at least a little on @Fresh Prince during his vacation.

Mosey to the track for

flutter kicks x 25 IC

merkins X 10 IC

LBC x 25 IC

Run serpentine bleachers on small steps

Peter Parker merkins x 10 IC

Run serpentine bleachers on small steps

Mosey to the flag for one more set of flutter kicks

I had a different plan for the track but inadvertently doubled our burpees on the tennis courts. You are welcome.

Great weather for great effort this morning. Always an honor to lead this group. Thanks for the push!

Wreck Center Back Blast- 

COP to warm up and stretch the kinks out.

The Thang: Line at the end of the tennis courts. Bear crawl each court with movements in between. 

10 x Burpee

15 x Merkin

20 x 4 count mountain climber

25x 4 count flutter kick

30 x Straight Leg Lift

35 x Squat 

50 x LBC

Ended with tennis court suicides. Slow mosey over to the benches by the rec center. 

10 Derkins

20 Dips

20 Step ups (Each leg)

15 quick stair steps


Happy to have been able to make it out this morning.

Monday Morning Pre Blasts -Pick One and Show Up!

Antrim preblast: post july 4th weekend…too many cookouts and hotdogs (for you hotdog eaters…not me). We will work it off and keep moving.
All PAX welcome
Antrim Park: 0530 (early for extra credit if you want some)
July 8 Jones Pre-Blast
Who: Everyone! Hopefully our news coverage shakes out a few FNGs.
What: Monday Runday but not excessive. We’ll run some, do some burpees and have a good mix. For sure you’ll get a good sweat and put in some work. Fresh Prince is out of town so let’s all get stronger and faster while he’s gone.
Where: Camp Willis (JMS)
When: 0530-0615
Gloves recommended. SYITG!

Wreck Center Pre Blast- Re-Invigorated and ready to sweat out the remains of this cold of mine. Get to ready to move, but not far away as we hope to have new recruits.
Where: Westgate Wreck Center
Gloves recommended if not required.

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!