by | Feb 26, 2019 | Back Blasts

QIC: apnea
PAX POSTED: apnea, no-ski, haka, grouper

With all veterans present, no disclaimer needed and we were off:


Mosey to main roundabout for the following, all performed IC

SSH X 15

Imperial Walkers X 15

Frankensteins X 15

Peter Parkers X 15

Mountain Climbers X 15

Quick Rosey around the Roundabout starting with 5 Merkins then lunge to each line (5 Merkins per line).

Mosey back to the Courts to grab waters and then to the Field of Pain for


Today’s beatdown was a mix up of different workouts YHC found on the Exicon.

The Fifth Spartan

Modified from the Spartan. PAX line up and sprint the length of the Field of Pain, do 10 merkins at the finish. Wait for the six to finish, sprint back to the start and do 10 Merkins. Rinse and repeat. We did this 6 times (a fifth of the normal Spartan). The normal Spartan requires 30 sets but to get to the other planned workouts, YHC called this one early.

Red Barchetta

Modified slightly to adjust to the Field of Pain and designed to get the heart rate up, much like the song by Rush of the same name (or so the Exicon states). All exercises performed after sprinting were OYO. All PAX lined up after each set and YHC called out exercise.

Sprint to the opposite side of the field (pavilion) and back to starting side (pool side), then 100 SSHs, plank/wait for six;

Sprint to the opposite side of the field and run halfway back (around the light post), then 75 mountain climbers total, plank/wait for six then mosey back to starting point;

Sprint to the opposite side of the field, then 50 LBCs, plank/wait for six, mosey back to starting point;

Sprint half way across the field, then 25 Merkins, plank/wait for six, mosey back to starting point;

Sprint half way across the field, then 10 burpees, plank/wait for six, mosey back to starting point.


Next exercise was B.L.I.M.P.S.

Starting on the pool side of the field and gradually moving across towards the pavilion side, all PAX performed 5 broad jump Burpees, 10 walking Lunges leg, 15 Imperial walkers, 20 Merkins, 25 Plank jacks, and 30 Squats. Recover and repeat one more time back to the starting side. Normal BLIMPS require only burpees but broad jump burpees were more fun.

Mosey back to the Courts for The Wolverine.

Exicon states: A big-boy burpee fit for a super-hero: From standing position, drop to plank, one merkin, left knee tuck to the chest, another merkin, right knee tuck to the chest, yet another merkin, stand, jump, overhead clap. That’s one. Rinse. Repeat. We did five to start out. All PAX were feeling good after the first five so we did another five.

Captain Thor (Now we know how Thor got his abs)

Exicon states: An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Total).

All PAX performed combos from 1:4 through 10:40. That’s 1:4, 2:8, 3:12, 4:16, 5:20, 6:24, 7:28, 8:32, 9:36, 10:40 for a total of 55 Big Boy Sit Ups and 220 American Hammers.

YHC took out his phone mid-way through Captain Thor to get ready for the next two exercises to be performed with music.

First song was “Thunderstruck” by AC/DC. PAX completed 1 Merkin for every “thunder!” that was heard in the song while planking during the rest. Total song duration of 4 minutes 54 seconds, mostly in plank with 33 merkins performed. Abs and arms were on fire and YHC may not be liked after this one but it was worth completing.

The “woman” who broke our heart on the Valentine’s Day Beatdown, Sally, was back to help us close the beat down with one minute left.

The song “Flower” by Moby was played with all PAX on their six, for every Green Sally Up, PAX would perform a leg raise and hold. For every Green Sally Down, PAX dropped their feet and held six inches off the ground. YHC called it after 1 minute since it was 6:15 but all PAX wanted to finish it out and go into overtime. Two to the three minutes into overtime and beatdown was complete.

Great job by all PAX.

NAME-O-RAMA done with PAX on their six or sitting down as we were all gassed.



Thankful again for this great group of men and for everyone pushing and encouraging each other.

Prayers for Haka and his M

Prayers for all those PAX DR, PAX that may be going through tough times, and all PAX that couldn’t make it today.