AO: Hard Knocks University Bootcamp - Wednesday

When: 01/25/2023


Number of Pax: 10

Pax Names: Breadcrumbs, Chilipepper, Coconuts, Fireball, Mrs. Doubtfire, Sonic Boom, Spartan, Stagecoach, Usher,

Number of FNGS: 1

FNG Names: Coconuts

QIC: Spamalot

The BackBlast:

Today was all about the Exicon.  YHC went after all the workout ideas that were based on songs.


The result is below:


“The Ecstasy of Gold”

Mission Statement, 5 core principles, legal disclaimer

SSH x 10



– Moroccan night clubs for entire song

When “I get knockd down” – perform get up/prisoner get up


“Now Mary” – recover for 1:47


“Flower” (Bring Sally Up)

Squats – Bring Sally Up – stand up.  Bring Sally Down – low squat and hold


“It’s Not Unusual” – recover for 1:59


“Danger Zone”

-perform Big Boys Situps

When you hear “Danger Zone” – flutter kicks


“I Should Have Known Better” – recover for 1:40


“Baba O’Riley” – Imperial Walkers…the entire time


“Beer for Breakfast” – recover for 1:37


“Thunderstruck” – SSH.  Upon “Thunder” – perform 1 burpee


“Last Caress” – recover for 1:24


“Proud Mary” – Squats.  When you hear “Rolling” – Jack Reachers


“Coming Clean” – recover for 1:34


“Bodies” – Plank Position

When you hear “let the bodies hit the floor” – donkey kick

Any time you hear a number – perform a merkin




FNG – Zach Henkel.

From Wisconsin, went to college at Iowa.

Married, no kids

How did he get his name? – he had worked for minor league baseball.  He said one time he had to wear a costume of a “stupid palm tree”…hence….Coconuts!




Have a great day – Spamalot

Arm circles forward/reverse x 10

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