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  !

Westgate Back Blast 01.07.2019

PAX: @Lars @Tecumseh @Silverado @Spitz @ball_bearing @schembechler
QIC: Lars
Wonderful morning for a good sweat.

CoP: Started with 21s. Had to do this multiple times and still didn’t get it right. Brainfarts all around. Because of the penalties, we ended up doing 4 sets, continued to fail so tabled the last time till the end.
15 cotton pickers
20 Alabama Ass-Kickers
2x round PAX for Circle Burp (each PAX called down twice per round)

Nice Black Snake run around east and south side of Westgate Park.

Partnered up for the remainder:
1. Partner 1 runs two laps around parking lot while Partner 2 did as many 4×4 as possible. Switched up and REPEATO!
2. Partner 1 runs Suicides in parking lot – REPEATO! Partner 2 does Absolution. Switch up and REPEATO!
3. Mosey over to tennis courts to pick up two blocks per person. Partner 1 takes one block at a time and runs them down to the end of the last tennis court (3 court widths). Partner two does LBFCs until all 4 blocks are re-located. Switch up and REPEATO!
4. End with Partner Derkin (15 each)
5. Tried 21s again to end on a good note and low and behold WE DID IT!

Returned blocks and mosey back to cars.

Circled at flag for CoT – @Lars talked about living of the world not in the world. Each step we take can lead to sin or to Jesus. Allowing the Holy Spirit to guide us each step will help us live for him rather than live in the world. Prayed out.

The Bear Back Blast 12.31.18

AO: Camp Willis (Jones M.S.)

PAX: Rash, Fresh Prince, Bootleg, Brain, Teach, Hack, Mogul, Mariah

QIC: Grovetucky

Quick disclaimer given at 0530, then mosey to the far side of the bleachers for COP:

SSH x 30 IC

Sun Gods x 10 IC forwards and backwards

Cotton Pickers x 15 IC

Good Mornings x 10 IC

Willie Mays Hayes x 10 IC

Standing leg-crossover hamstring stretch

Rash stretch

Then the PAX Challenge to finish off 2018:

2 exercise stations:

pull-up bar station consisted of:

Cement Block Thrusters x 20

Dips x 18

Then run a 200m to the far side of the track for:

merkins x 20

Burpees x 18

Then run another 200 m and repeato.

The Challenge was to do as many reps as possible. Mariah and Mogul made it through 4 full cycles!!

Then as a group, 4 rounds of the Merk Circ (1 merkin, 1 merkin with right leg up, 1 merkin with left leg up, 1 staggered merkin with right arm forward, 1 staggered merkin with left arm forward, plank with right arm raise, then left arm raise, then diamond merkin)

Mosey back to flag for 6 minutes of Mary:

Outlaws x 10 IC clockwise and counter clockwise

Freddy Mercury’s x 25 IC

Flutter kicks x 20 IC

LBC x 25 IC

Hollow Rocks x 10 OYO

Name-o-Rama, COT, and BOM as we prayed for Sam Short, a 13 y.o. UA boy recently diagnosed with a spinal tumor and Teach’s wife for speedy wound healing. Then to Brueggers Bagels for fellowship. Humbled to lead as always.




Westgate Backblast – 12.31.2018

QIC: Ball Bearing

Pax: Silverado; Spitz; Lars; Tecumseh

COP: Started to give a cruddy disclaimer and mission breakdown as Silverado broke through the gloom on his way to the parking lot with the intention to have a warm up lap done as he made his way in, but that didn’t go as planned and he ran the lap with us. Into the courts for COP with 31x SSH; Cotton Pickers; Willie May Hayes; Abe Vagodas; Down Dogs Up Dogs and other stretches. Did a back and forth of the courts with High knees; butt kickers; hurdles; Bruce Lees (Finally remembered one for the extra tennis court) and cariocas. Part way through here is where Tecumseh came in hot to ensure that he wouldn’t end up with the threatened flaming bag of dog poo for fartsacking. Did a back and forth of the courts with a long stride jog.

The Thang: After running on the tennis courts Q decided it was a bit too slippery to do the Thang so we took a mosey over to the covered shelter before we got started with the New Years Eve festivities.
Round 1:
12-   Burpees
31 –  Air Squats
20 –  Monkey Humpers
18 – Jump Squats
Pond Lap with hold plank for 6
Round 2:
12 – Hand Release Merkins
31 – Sun Gods
20 – Cherry Pickers
18 – Merkins
Pond Lap with wall sits for 6
Round 3
12 – Get Ups
31 – LBC’s
20 – WWI’s
18 – American Hammers
Pond Lap – with Pax choice (wall sit or plank) for 6
Round 4
12 – Box Jumps
31- Step Ups
20 – Dips
18 – Decline Merkins
Mosey to the parking lot

BOM:  Counted off; name-o-rama and prayed out for the year before heading out for coffee.

Thanks to all who have come out this year!