AO: DuckDuckGoose

When: 07/20/2021


Number of Pax: 12

Pax Names: Bing, Cash Flow, Double Fault, Fish Hook, Full Nelson, Iceblock, Marvel, Moneyball, Musket, Thriller, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Thriller

The BackBlast:


A little break from Virginia July humdity, clear with low 70s

F3 & Covid Disclosures

Don’t hurt yourself, but if you do, Thriller has office hours in Newport News on Thursdays

Get your COVID shots, all the cool people have done it.


SSH, TTT, IW, MP, Mosey to 2nd light pole

The Thang

14 stations of beach muscle strength exercises (biceps, triceps, lats, traps, pecs, abs)

2 partners start at each station

1 minute timer and one partner does max reps while other partner does 5 burpees and then runs to 1st light pole and back.  If they make it back before the timer they have the opportunity for bonus burpees.  After both partners have completed 1 minute at the station they then rotate through each station until time is up.

70 burpess were completed plus any bonus burpees done individually


Overhead tricep Press with coupon

Rotating arm lift merkin

tricep kickback with coupon

one arm supinated curls with coupon (YOU ARE NOT SUPINATING ENOUGH, YOU NEED MORE SUPINATION!)

coupon curl and overhead press

bent over row with coupon

coupon big boys

close grip press (broom handle slid between 2 coupons and then on 6 to do bench press with close grip)

coupon american hammer

coupon trap lift

coupon crunchy frog

coupon curls (broom stick between 2 coupons to do standing curls)

coupon flutter kicks

diamond push ups

v sit ups

carolina dry docks

coupon alphabet (hold coupon in front of you and spell the letter of the alphabet, overhead press between each letter)

coupon forward raise


there was some ab work in the stations


When you go through hardships and decide not to surrender, that is strength– Arnold Schwarzenegger

He gives strength to the weary and increases the power of the weak– Isaiah 40:29



  • No one is  supinating enough.  We all need to supinate more.  (watch the 70s doc ‘pumping iron’ to get the reference)
  • “you know how your wife can give you the best burns because she knows you the best.  Well that’s how thriller is able to make our bodies burn so much because he knows the body well”–Marvel…addendum Thriller knows musculoskeletal anatomy well but not that of his wife or women parts
  • Though most pax did 70 burpees throughout the workout, Wilson found some way to complete 647 burpees in 45 minutes.  Congratulations Wilson.  Everyone believe his numbers, I have seen the hole he has worn in his backyard from his 4000+ burpees so far.
  • it is possible to successfully balance 2 coupons on a broomstick for exercises: Just like riding a unicycle on a tight rope…just because you can do something, it doesn’t necessarily mean you should.
  • Several pax were disappointed that they did not get to feel shirtless sweaty man body against them during the COT


Bible study zoom

other stuff that Thriller has forgotten at this point

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