AO: Ironclad

When: 06/12/2021


Number of Pax: 11

Pax Names: Derby, Gas station, Joker, Les Miserables, Mango, Marvel, Octane, Thriller, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Thriller

The BackBlast:


Light Summer Sprinkle interspersed with steady rain




The Thang

Mosey to Ferguson parking garage and up the 8 floors of stairs to the roof. Everyone holds a wall sit until all pax at the top.

  1. Usain Bolt squats: rotating sets of 10 top half, 10 lower half, 10 standard until 90 sec timer.

(Thriller had planned to do the whole work out running up and down this garage but modified to the PNC garage cuz 8 floors was probably a little too ambitious for the time constraints)

Mosey to PNC garage roof holding wall sits until all arrive

2. Lunge length of roof, side lunge back (after each exercise wall sits were held at the top of the garage and Al Gore at the bottom until all Pax finished)

3.   1 min dead lift, 1 min single leg dead lift (back to the top)

4.    1 min frog jump, 1 min duck walk (back to the bottom)

5.    1 min reverse table (aka marge and homer courtesy of Night Shift), 1 min glut bridge walk (walking heels out and back up                    to reverse table) back to top of garage

6.   Butt busters: on hands and knees and lift leg to pee on fire hydrant, 10 reps each side, then forward rotation 10 each side, back rotation each side, mule kick each side, 10 more leg lifts again (back to bottom)

7.   1 minute Thrillers (rotating squat with the thriller hands just like the music video), 1 min Paul Blarts (chair squat to toe raise rotating left, center, and right) back to top

8.   1 min mountain climbers, 1 min star jumps (back to bottom)

9.    1 min curtsy lunge, 1 min reverse lunge

mosey back to the ferguson garage and then choose your own ending: 1. hold chair sit at flags or 2. final run up and down 8 flights



yoga moves to give a little more leg burn and stretch em out a bit too

forward bend…down dog… warrior 1…warrior 2…reverse warrior…warrior 3 both sides

forward bend…down dog…lizard…pigeon both sides



Romans 8:31

He who kneels before God, can stand before anyone

I’d rather die on my feet than live on my knees…

Emiliano Zapata (1879-1919) general of southern Mexican revolutionary army who was main leader of peasant revolution to overthrow the aristocrats, may have inspired Zoro.



This workout was themed around Thriller’s 10 year wedding anniversary that was 6/11/11 when he had to choose between walking down the aisle or running away from the venue.  To do either, legs were necessary, hence all legs all day.

At the choose your own ending the chair holders “walked down the aisle: and the stair runners “ran away from the venue”.  The metaphor I was reaching for was that its a lot harder to run from your partner than to leave them. (though staying with them can make you hurt too)

  • They are PC in NC and no cherry pickers, cotton pickers, or Indian Runs, but they do get big groups
  • The Monkeys TV show led was terrible but if gave us MTV…which is now terrible
  • Frogs do look like frog jumps, y’all just need to watch a video of tree frogs jumping vertically
  • Mango did good work waking up Gas Station to show
  • Yoga would probably be more enjoyable if not being rained on



  • Colonial Run
  • Community event with Tidewater Youths at H bomb 6/19 followed by coffeeteria
  • Convergence Q at Western Branch HS 7/3, 7-8

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