BackBlast 015 – Biceps, Blockees, and Baby Crunches! Oh My!

PAX: Roid Rage (Q), Bald Eagle, MAD COW, Forrest, SpongeBob, BasicBro, Stalingrad, Radio

AO: Hospital Hill – GRCC Track @ 0530

We pulled the coupons from Bald Eagle’s truck and we’re ready to go on the dot! Standard disclaimer and core principles rehearsed.

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust


Nothing fancy – 2 laps around the track to get the blood flowing, each PAX grabbed a coupon,  moseyed on over to the western part of the track where it widens out, and then it was time to hit the thang!


Merkin Suicides – ‘MERICA

Hello varsity basketball – I remember you….

-1 coupon per PAX member – hold onto that baby the whole time

-Sprint 25 yards, sprint back, 10 merkins upon your return – on the coupon

-Repeat at the 50, 75, and 100 yard line/corner of track

-Once finished, run along side other PAX to encourage them on

Confuse the Blood 3S2T: Strength, Speed, Stamina, Toughness (physical) and Toughness (mental). (Speed was definitely tough – hard to sprint with those coupons!)

-1 coupon per PAX member – partner up

-Start under a goal post (football field/soccer field/track)

-One partner runs with the coupon to the 50 yard line and performs 20 squats while the other partner does as many pull ups on the goal post as possible, until the partner with the coupon returns – switch up and repeat

-Repeat with partner – 20 blockees followed by 50 LBCs

-Each partner must perform 20 squats, 20 blockees, and 50 LBCs, while the other partner is doing as many pull ups as possible. Those partners performing the pull-ups – push the other partners around you and try to get as many as you can! No resting!

-Once complete, hold in plank position until the entire PAX is done

-The entire PAX finishes this workout with 2 good form pull-ups each – With all the running, pull-ups, squats, blockees, and crunches – your blood should be pumping in all directions


Run a lap as a PAX, as we all had Soccer Arms at this point (Stringiness of limb caused by an imbalance in 3S2T)

-PAX circled up after the one lap run

Colt 45

Cinder Block/Coupon Curls –  15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.

-Moseyed back to the flag with our coupons


Dirty Hookups! – performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) – 15X

Hundreds – Excercise position…on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100. We did an extra 20 as a TEAM.


Our count-o-rama/name-o-rama verified that we had 8 PAX members for the day and talked about all of the stuff we have going on in our life – talked about our difficulties and successes in life – really good energy here!

We ended our CoT with a prayer around Fitness, Fellowship, and Faith – thanking the greater powers out there for the ability to dedicate ourselves to such a great cause and become better men.

Your dedicated Q,

Roid Rage