Backblast #236 – The Ole ’76er

The Ole ‘76’er will be an improvement to a previous 7 of Diamonds workout in held in May.
[click here for the 7 of Diamonds backblast]

Pre-Blast Via Slack (8/28/19):

Thursday’s Q is set to be something special. Let’s call this one:
The Ole ’76er.
Accepting HC’s in the thread below.

AO – Hospital Hill | 56 degrees

[0530 – Core Principles recited to 12 Pax] – Forrest, Hank The Tank, Snoop, Little Bro, Pit Boss, Roid Rage, Miss Daisy, Basic Bro, Cortex, Hasselhoff, Creatine, MAD COW (QIC).


Various Stretching
Capri Lap around the track

The Thang:

The Ole ‘76er – A take off the 7 of Diamonds routine. Start with a 1/2 lap around the track. Perform exercise. Complete the lap around the track. Perform exercise…then, PAX waiting for the six will continue to do exercises until everyone arrives.

Round | Exercise | Waiting for the Six
1 | 7 Burpees | SSH
2 | 14 Merkins | Lunges
3 | 21 Flutter Kicks | Run back and finish w/Six
4 | 28 Squats | Burpees
5 | 21 Flutter Kicks | Al Gore
6 | 14 Merkins | SSH
7 | 7 Burpees | Al Gore

*Modification: Need more? Add a sandbag on your shoulders and run…which many did [nice work – Hank the Tank, Roid Rage among others!].

With the 7 rounds completed, we still have time left! Let’s do another round:

8 | 28 Squats | Al Gore


Counting the Capri Lap, the PAX have now done 9 laps around the track. What to do for Mary? How about another round? LETS GET A TOTAL OF 10 LAPS AROUND THE TRACK DONE.

9 | American Hammers, Flutter Kicks, LBC’s | BBS

Leaders Message:

From the Q-Source dated August 28th [click here]

You have not lived today successfully unless you’ve done something for someone who can never repay you. If you give to others on your team without their knowing, they cannot repay you. Try it. Get in the habit of doing it and you may not be able to stop.

Count-O-Rama / Name-O-Rama


  • Snoop as 3FQ; PAX to share church outreach letter

  • Mondays as Black Ops for right now, testing viability

  • Registration still open – GoRuck Light, Sat, Sept. 7; GrowRuck Tough Naperville, Sept. 20-22

  • Sign up for Iron Pax Challenge (Thurs workouts in Sept)

  • Wed Founders workouts suspended, replaced with HDHH 1st Wed of the month, 6-8p,
    Logan’s Alley on Sept. 4th

  • Upcoming Capture the Flag convergence with F3KZoo (race to Waldorf Brewpub, Hastings)

As always, its a pleasure,