When: 02/08/2022


Number of Pax: 7

Pax Names: Blade Runner, Chilipepper, Mugsy, Olympus, Passport, Sir Wallace, Spinal Tap,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

Solid crew at HH.  Almost all the regulars, and a cameo by Passport down from Winston-Salem.

Mosey with the usual drills and a simple ladder warm up.

10 burpeee

20 merkins

30 Squats

40 LBCs

50 Moroccan nightclubs


Then we hopped right into an advanced version of the Wheel of Misfortune.  YHC spent some time with the F3 Exicon last night and picked out some of the longer routines, most of which were new to the group.  As the timing worked out, everybody got one spin, so we “won” 7 of the 10 prizes on the wheel.  We executed in rapid succession, so I’m not even going to guess the order.


Burp n Merk

Burpee with one push up, burpee with two push ups, burpee with three push ups — up to 10 push ups


Cindy Crawford

Like Cindy (AMRAP 5 pull-ups, 10 merkins, and 15 squats) Plus 20 LBCs and 25 toe raises to get the full body bikini ready. We only did one round because nobody wanted any more toe raises — bad calves all around.



The exercises are 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat this set of exercises 7 times.


Broken Burpees

do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.  Repeat with 8, then 6, then 4, then 2.


Dirty MacDeuce

4 sets of 3 exercises done to 12 4-count reps. Carolina Dry Docks, Squats, Freddy Mercurys



On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50)


Growing Pains

Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys,

then immediately into the Superman position while the Q counts off 30 seconds (done in a 4 count with the PAX).


The prizes we didn’t win were …

Happy Jacks

Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Repeat 4x or until no one can breathe.


11s. — German long swims, muffin top dips (both sides)


Field of Dreams

1s AMRAP Squats until relieved.

2s AMRAP Mercans until relieved.

3s AMRAP LBC’s until relieved.

4s 15 Burpees then run to First, relieving the Pax there.

Continue until all Pax have done the Burpees.


Burpee Dans — was on the list, but didn’t even make the wheel

Perform 1 Burpee : 4 lunges forward until you reach other side of parking lot. Turn around, perform 2 burpees : 4 lunges back to starting position. Rinse and repeat as necessary increasing burpees by 1. Pick up the six or plank until all PAX finish.





Name o Rama



Prayer requests



Dear Lord

We’re grateful for this opportunity to exercise, to challenge ourselves and support each other.

We know that many are not as fortunate as we are.

Help us to appreciate all our blessings: our health, our friendships, our comforts, our families.

Help us to be generous to everyone we meet. P all right

Give us the strength to be diligent in our work and face our challenges with courage and integrity.

In Your name we pray


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