Backblast: Bunch of Benches, Metro Gnome

Nine Loyal Pax (not a Sell Out because Slice & Dice was a no-show #fartsacker) joined in the gloom. T-claps to Checkbook who knew what was in store and showed up anyway. The entire workout was based on a metronome set to 15 beats per minute. Awesome.

Pax: Gilmore, Broadside, Mulligan, Hook ’em, Fudd, Checkbook, Lucky Charms, Water Wings, Dr. Evil (QIC).


  • SSH’s, 25 IC
  • Sungods, SS, 15 IC, Reverso
  • Abe Vigodas, 10 IC
  • Seam Rippers, 10 IC

At this point, the speaker and phone combo emerged, and the concept was explained to the Pax. Only one rep per “beep” spaced by exactly 4 seconds (15bpm) for a total of 30 reps per exercise. This equaled precisely 2 minutes per exercise–a measly 120 seconds.

The Thang:

  • Merkins, 30
  • Gorilla Squats, 30–stay in down squat and rise at beep
  • Plank Jacks, 30
  • Low Slow Dollies, 30
  • Alternating Side Planks, 30
  • Left Thigh masters, 30 — dip on beep
  • Burpees–Q showed sympathy and limited these to 15
  • Right Thigh masters, 30

Mosey to football field, rolling field of clover… to continue….

  • Makhtar Ndiaye’s, 30
  • Prisoner Get Ups, 30
  • Monkey Humpers, 30 #crowdfavorite

Mosey to bus benches #hobble

  • Dips, 30 — down on beep
  • Irkins, 30 — down on beep


  • American Hammers, 30 –left and right on beep #perfectending


Keep those afflicted with CV-19 in your prayers. Keep safe, and look for those in need!

I really hope you got enough.

Dr. Evil

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