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!





Camp Willis Back Blast: 1.28.19

AO: Jones M.S.

PAX: Fresh Prince, Mariah, Mogul, Hack, Cheddar, Bootleg. Teach, Brain

QIC: Grovetucky

YHC, left the house a little early to scout the conditions in hopes of incorporating some running and sprints. Was pleasantly surprised to see the tennis courts clean. Disclaimer given at 0530. Mosey to the tennis courts for COP:

SSH x 40 IC

Cotton Pickers x 20 IC

Good Mornings x 15 IC

Imperial Walkers x 20 IC

Sun Gods x 10 IC forward and backwards

Big Arm Circles x 10 IC forwards

Rash stretch L & R

Teach stretch L & R

Dead Hang stretch

Mosey to Barrington parking lot for THE THANG:

Peter Parker’s x 15 IC

Side Straddle Burpee (SSH x 5 IC, then 2 burpees OYO) repeat with all PAX leading cadence for one round for total of 10 rounds

Mosey to tennis courts

Bolt 45’s – modified

Break into three groups of 3 for relay sprints, PAX performs Star Jumps when not sprinting (11-12 sprints per PAX)

Circle up

LBC’s x 25 IC

Howling Monkeys x 10 count each PAX

Merkin Circuit x 5 rounds (merkin x 1, merkin with right leg up x 1, merkin with left leg up x 1, hold plank for arm raise R & L, staggered merkin x 1 R arm forward and x 1 L arm forward, diamond merkin x 1)

Mosey to flag

Captain Thor’s with ascending ladder up to 10 Big Boy sit-ups and 40 Am Hams

Leg Climbers x 10 IC each leg

Hold elbow plank as the PAX counted off and did name-o-Rama. CoT and BOM as YHC reflected on Q source quote “Do something today that your future self will thank you for” and led us in prayer. Weather conditions will turn wicked the next few days, let’s all be safe. Thanks to the PAX for the push.



Whine Man’s Hill Back Blast: 1.17.19

AO: Wyman Woods Park

PAX: Hack, Specimen, LaLa, Fresh Prince

QIC: Grovetucky

Following yesterday’s icy conditions, YHC was happy to see dry 32 degree conditions. Great for running!! Quick disclaimer given at 0530 and a caution to watch for ice. Then mosey up the hill to the fire station entry for COP:

SSH x 50 IC

Cotton Pickers x 20 IC (included right-to-left, etc)

Good Mornings x 15 IC

Imperial Walkers x 20 IC

Deep lunge stretch with trunk rotation x 5 each side

Downward Dog to stretch the calves

Teach and Rash stretch


Indian Run up Grandview Ave, left on 1st, left at traffic light at library, down Urlin to Goodale. Then mosey to Elmwood. Run up the Elmwood hill to Bluff.

Then 1 minute of burpees

Double toe-touches x 10 IC

mosey to next block turn left, down to Goodale, turn right, then at next block run up to the top

Bolt 45’s x 1 round

Leg Blasters x 1 round

Mosey back to park for Wall Sits x 15 count from each PAX (Fresh Prince sharpened our will with a long count to finish off)

Mosey to flag for Captain Thor’s up to 8 (1 big boy sit-up: 4 American Hammers, then 2:8, 3:12… 8:32)

Then Name-o-Rama and BOM as YHC gave praise for the running weather. Nice push today men! We covered over 3 miles and maintained max heart rate for a lengthy period.

Hope to see everyone tomorrow at the 2nd F event at Rehab Tavern!





Westgate Back Blast 01.10.2019

PAX: @Tecumseh @Silverado @Spitz @ball_bearing @Lars
Q: Lars

COP: Started with 21s with SSH. Completed on first try!
12 cotton pickers – F/M/B
13 cotton pickers – L/C/R
Stretched our thighs and calf
14 Imperial Walkers
2x round PAX for Circle Burp (each PAX called down twice per round)

Black Snake run around east and south side of Westgate Park. WE ARE STAYING WARM TODAY!


Paired the exercises with some tunes today and blasted it through my cheap bluetooth speaker:

1. Cotton-eyed Joe – 3:14
2. Quick mosey to the pavilion then to pick up two block a piece and head to tennis courts.
3. Created a new exercise called “The Railroad”. All blocks were placed with the first person in a line. Lift the blocks (one at a time) from left foot to press above head then down to right foot. Second in line continues, and same down the line. All of this is happening while you’re listening to “I’ve been working on the railroad” by Rock’n’learn – 3:54
4. Brick run – 2 bricks, one at a time, down to the other end of the tennis courts. 10 merkins. Take blocks one at a time back to start. 10 merkins.
5. Fast mosey to the pavilion.
6. Each PAX got on a table for Dr. W. This took me back to my teen years so we continued Dr. W through the whole song of “The Devil Is Bad” by The W’s. 3:34

Circled in pavilion for count-off and name-o-rama. Lars prayed out.

Thanks for letting me Q Monday and today. It was cold and windy today but I’m pretty sure we all stayed warm and sweat. I’ll be posting in Houston all next week!

Antrim wed. band of brothers 1/9/19

Disclaimer: Q has a bad Achilles so not much running. First Q with no Mosey

@dimon @jumper qic: @ wildebeest

COP: SSH X 50, good mornings x 20,  abe begoda x 16, cotton pickers x 16, slow squats x 20, down/up dog x 8, merkins x 25

Reverse lunge high knee stepup x 20

Overhead press x 20

Curls x 30

Merkins x 40

Squat x 50

Block on shelf 10 rt then 10 lt

Curl press x 20

Tricep press x 30

Block merkins x 40

Squag x 50

AMRAP X 1 MIN: curls, tricep press, merkins, front raises, overhead press

Plank: 5 1min variations

Front raises x 20

Curls x 30

Merkins x 40

Ended day with quick count off and namearama. The wind was whipping!!

Prayed thanking God for our homes and vehicles and place tk recover and stay warm and to honor him with all we say..think, do, watch…lets be leaders with integrity  !