Backblast #075 – A Classic VQ

Being YHC VQ, I decided to heed ancient wisdom and K.I.S.S. – Keep It Simple Stupid! Today’s workout was a classic POAS with a wide range of traditional exercises from the Exicon, and a few new things thrown in for fun.

AO – John Ball Park

31 Degrees | 91% Humidity

[0700 – Core Principles recited. Disclaimer given to 8 PAX] – Basic Bro, Bubblegum, Hanz, Fresh Cream, Stalin, Hasselhof, Snoop, Kraut (QIC)


Capri Lap
20 Cherry Pickers (IC)
20 Hairy Rockettes (IC)
25 SSH (IC)

The Thang

As a classic POAS we proceeded to mosey around the park and down the adjacent Kent Trail. Total distance approximately 2.0 miles, with the following exercises:

20 Dips (IC)
20 Step Ups (IC)
25 LBC (IC)
15 Merkins (IC)
2X Sprints
20 Jump Squats (IC)

We came across a pile of logs, so YHC added an unplanned Log Carry with 5X Log curls

20 Peter Parkers (IC)
15 BBS (IC)
20 Count Plank

Bear Crawl Merkins – Four Steps > One Merkin rinse and repeat until you have gone 200 feet

20 American Hammer (IC)
20 Flutter Kicks (IC)
20 Walking Lunges
10 Burpees

There was some light mubblechatter about YHC failure to say numbers out loud, and general disdain about the Bear Crawl Merkins.

At the end, YHC read two short passages on Roads:

The Road Not Taken by R. Frost

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

The Narrow and Wide Gates (Matthew 7:13-14)

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.

Count-O-Rama | Name-O-Rama


  • F3 Nation Raised $50k for Digits, awesome!

  • Bubblegum and Roid Rage have the Q on Monday

YHC Proposed a Coffeterium at Rower’s Club – most of the PAX joined for a cup and some pre-Christmas 2F Action.

Kraut – Out