13 Hearty Pax rolled out of bed this morning for the beatdown: Crankbait, Duvet, Fudd, Water Wings, Checkbook, Special Ed, Dean, Madoff, No Comprende, Blue Hen, Crawdaddy, Sprinkler, Shear Conn WOR: SSH, Imperial Walkers, Hillbillies, Cotton Pickers The thang: Run to the track for 10 pullups, Compete a lap around track and head to the … Continue reading Backblast – Bus Benches

14 Pax showed up for a Christmas Vacation beatdown: Water Wings, Gilmore, Crawdaddy, Florida, No Comprende (Welcome Back!), Checkbook, Fudd, Sprinkler, Dean, Whamo, Grannie Panties, Mulligan, Duvet & Shear Conn. WOR: Short run, SSHs, Cotton Pickers, Imperial Walkers, Hillbillies The thang: Circuit of back & leg exercises: 5/10/15/10/5 reps on all except burpees. 15 burpees … Continue reading Backblast- Bus Benches

Where: Bus benches When: 5:25 gather Weather: 5:30 Cold / 5:35 Sweaty What: A Clark W Griswold inspired Q

Since Tarde had such a colorful and entertaining backblast, I'm going to make this as vanilla as the weinke. (also trying to pack and get out of Dodge) 8 wet pax in attendance. (Although I was really hoping for a deluge) Dean, Fudd, Sludge, Gilmore, Mulligan, Tent City Craw Diddy, Shear Conn. (Special Ed, Lucky, … Continue reading Backblast – Poison Ivey

What: A non-sheltered, rain soaked, Fudd inspired production Where: Ivey Redmon swimming hole When: 5:25 gather / 5:30 launch Bring a towel and a bathing suit. Sun tan lotion not necessary Weather: Perfect for Flounder, Crawdaddy, Crankbait, Sprinkler, Squidward & Bidet

17 Pax turned out in the gloom this morning for a self paced beatdown: Dean, Granny Panties, Lucky Charms, Hook'em, Floppy Disk, Tent City, Mulligan, Chipper, Red Hot, Crankbait, Gilmore, Epstein, Duvet, Sludge, Shear Conn (Q) + Snake Eyes & Redfield - regulars in Winston Salem. Glad to have you join us! Mozied to the … Continue reading Backblast Poison Ivey

When: 5:25 gather, 5:30 blastoff Where: At the gate (Lower lot if gate open) What: A Dean inspired workout. (Which may have been inspired by Crawdaddy, which may have been inspired by Gilmore.....) Weather: Yes

14 Pax joined this morning for a cardio-back-leg beat down. WOR: SSH, Abe Vigoda, Imperial Walker, Lucky Stretches The thang: 5-10-15-10-5 reps (+ 5 for finishing early. Gilmore, any others?) 5 inverted rows at ramp rails - Run up steps to benches for 5 box jumps (Or 5 step-ups each leg), run to gate for … Continue reading Backblast – Bus Benches

What: A Doubtfire inspired Q: Cardio, legs and back. (Back exercises to prevent the Scapulitis Atrophitis Minimalitist that Doubtfire suffered due to doing too much chest work at F3 with no back work to balance it out) Come enjoy the last muggy workout of the season as I will pack up the heat and take … Continue reading Preblast – Bus Benches

Another perfect 10 count showed up in the gloom: Hot-N-Now, Duvet, Epstein, Slice-N-Dice,Gilmore, Slug-Daddy, Change Order, Boone's Farm, Hook-em, Cooter, Lucky Charms and Shear Conn (Q) WOR: SSH, Cotton Pickers, Imperial Walkers, Ave Vigodas The Thang: Run the Miracle Mile with a Burpee for each light pole on the left, A Bobby Hurley for each … Continue reading Backblast Poison Ivy – A train free/ISS free workout