Backblast #095 – “ He who is outside his door has the hardest part of his journey behind him”

Preface: This backblast has an alternative title of “the backblast that was posted late”. My apologies to those who rely on reading these on the daily.

Everyone who went to Kraut’s CALDER beat down on Wednesday was hurting Thursday morning, so the mumblechater was running high starting with the HCs and it kept on rolling through the workout. This workout was a grind, but I appreciated the PAX showing up and giving it what they had.

AO – GRCC Track

Environment – Decent light from the hospital, 27 degrees F, crisp ice layer on the snow, wind was 12 mph out of the WNW.

[0530 – Core Principles recited. Disclaimer given to 6 PAX] – @MAD COW @Forrest @BasicBro @Bald Eagle @Rehab @Roid Rage (QIC)

Lexicon of the day

MICROFLEXING Small, almost imperceptible muscle flexes that occur when the temperature falls below a given threshold for the PAX. Often confused with shivering. (e.g. “You cold, man? You look like you’re shivering…” “Nope, I’m Microflexing…”)


Capri Lap – 1X around track, Laugh-Out-Louds w/a HA (Cherry Picker) (15X – IC), lunge with spinal twist (aka the world’s greatest stretch) – 30 second hold each leg, Ranger Merkins (15X – IC)

I had some good fun with the IC Laugh Out Louds – the PAX were laughing and we did sound like a bunch of idiots out there.




Pax lays flat on the ground in a line, Q says go. Everyone hops up similar to recovering from a burpee, and sprints 4 steps, then dives down flat on the ground remaining in line.

–        Australian Snow Angel (20X – IC)

Belch back to starting point

–        Colt 45

Modified Spartan


Sprint across field – 1X Squat. Mosey back to starting point – 1X curl. Increase until you do 20X of each. YHC gave the signal to start at each round, but other than that, it was you vs you. We started running short on time, so we ended at 17, but with a belch down and back instead of a sprint. @Basic Bro helped me out and encouraged we end with one more sprint at 20X squats and curls.

Ranger Merkins


It was too damn icy on the track to perform some dirty hookups at the wall, so the PAX circled up and we performed 15X ranger merkins – IC, instead.

Angle Grinder


Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin –—— 5X


Dutch Proverb: “ He who is outside his door has the hardest part of his journey behind him”

Count-O-Rama, Name-O-Rama, Prayer

Rage of Roids – OUT