AO: DuckDuckGoose

When: 12/27/2022


Number of Pax: 7

Pax Names: 2 Wheel, Bing, Catapult, Market, Slinger, Traeger, Waze,

Number of FNGS: 0

FNG Names:

QIC: Slinger

The BackBlast:


A very comfortable 22…

5 PAX got out of their car to join the workout literally 10 seconds before 5:30am start…




  • SSH x 25 (IC)
  • TTT x 10 (IC)
  • Michael Phelps x 10 (IC)
  • Mountain Climbers x 10 (IC)

The Thang:

Started with a Mosey to the back corner of the building, then performed exercises in sets at each corner before going back to the flag for Coupon exercises.

Completed the following exercises:


1st Set

  • Merkins 15 (IC)
  • Squats 15 (IC)
  • Curb Dips 15 (IC)
  • Step Ups x 50 (count one leg)

2nd Set

  • Diamond Merkins – 15 (IC)
  • Lunges – 15 (IC)
  • American Hammers – 30 (IC)
  • Mountain Skaters / Spider Steps – 10 (IC)

3rd Set

  • Wide Merkins – 15 OYO
  • Grass Grabbers / Bobby Hurley – OYO
  • Flutterkicks – 20 (IC)
  • Burpees – 10 OYO

4th Set – COUPONS

  • OH Press  – 15
  • Foot Release Squats – 20 OYO
  • Rifle Carry to Light Pole & Back
  • Man Makers – 10 OYO
  • Press Ups – 15 (IC)
  • Lunge Walk with Coupon to Parking Line & Back

5th Set – Dealer’s Choice

  • Each PAX led two exercises. If with Coupon, everyone must do 10 reps. If exercise uses no Coupon, everyone must do 15 reps.

Finished with MARY

Mumbles – Only a few understood Mountain Skaters / Spider Steps, so we will try those again in the future. Murder Bunny during Dealer’s Choice may or may not be a good idea for the future (ask Traeger)…


“Every difficult task that comes across your path – each one you would rather not do, that will take the most effort, cause the most pain, or be the greatest struggle – brings a blessing with it. Yet when we refuse to do the hard thing, regardless of the personal cost or sacrifice, is to miss the blessing.”


Q slots open for end of 2022 and 2023 schedule is now available. So go, be a Q…

Convergence on December 31st in Norfolk.

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