Backblast, Northern Aggression: Getting Steps

Nine loyal pax joined in the gloom to try to get their steps started in the right direction early. This was, admittedly, a run-heavy workout by design, and it went a little something like this.

Pax: Kay, Whamo, Checkbook, Bidet, Madoff, Handy, Epstein, Boone’s Farm, Dr. Evil (QIC)


  • SSH’s, 20 IC
  • SSH’s, 5 IC, Encore addition for Checkbook
  • Sungods, SS, 20 IC, Reverso
  • Chinooks, 20 IC, Reverso
  • Seam Rippers, 10 IC
  • Abe Vigodas, 7 IC

The Thang:

There was a list of exercises to be done AMRAP. Once the pax paused, a lap was to be completed. For some, this included a loop including Main St., Harmon Lane, Cherry Street and Mountain Street. Of course, modifications could be made for a bit shorter lap. Total differences varied, based on the route and the number of laps required. Kay, for example, chose to do less reps in his AMRAP to create more running opportunities. He had about 3 miles. Boone’s Farm showed about 2.25 miles, as did the Q.

Lots of laps!

The exercises included:

  • 50 Merkins
  • 60 Carolina Dry Docks
  • 60 Dips
  • 50 Burpees
  • 70 Monkey Humpers, IC
  • 80 American Hammers, IC
  • 60 Prisoner Get Ups

No one got past the Monkey humpers, but the Pax worked hard and did an awesome job. #welldone


  • 50 LBC’s, IC
  • 20 American Hammers, IC


  • Pray for Mulligan, his family and his brother.
  • Kay led us out.

I hope you got enough.

Dr. Evil