4.4.18 – #BackBlast Gulf Shores, AL


Star Child found a great location for our first work out, so we went back to the pier for Round 2. Thankfully the rain washed off some of the fish guts, and bird shit and kept most of the fisherman away.

PAX: Flounder, Star Child, Deuce, Digiorno, Wham!, and Mayberry (Q)

Weather- mid-60’s, overcast and some rain

We moseyed to the end of the pier with 5 BOYOs along the way.


20 SSH, 15 Grass Grabbers, 20 Imperial Walkers, Kendra Newmans (I know I spelled that wrong – TRON correct me), 20 Copperhead Squats IC, and 10 Merkins IC.

Moseyed back to the middle of the pier – 5 BOYOs.

Thang 1

DORA – Partnered up and completed the following while running to the middle of the pier : 100 merkins, 200 squats and 300 LBCs.  After Flounder was nearly hooked by a teenage fisherman, we decided to move the excitement to the front of the pier.

Thang 2

Moseyed to the front of the pier to introduce Flounder to Mr. Jack Web.

Jack Webs – 4:1 with air presses and merkins

Thang 3

Moseyed to the pedestrian bridge and found us a nice set of stairs for some leg work.  Divided PAX into two groups. Group 1 did AMREP exercise at top of stairs while Group 2 ran down the stairs, 2 BOYO and ascended to relieve Group 1. Then Group 2’s turn.

exercises completed: lunges, jump squats

Thang 4

Found a pavilion to complete some Mary and some Dog shit sit-ups – Star Childs favorite.

  • Dolly’s (10 IC), Gas Pumps (20 IC), Fifer Scissors, DaVinci’s (15 IC), Bear Shits (10), Big Boy Situps (20), 007s, and Donkey Kicks (10).

Moseyed back over the pedestrian bridge, completing 5 BOYOs at the bottom of the stairs, and 5 squats at each landing on the stairs.  Finished up with 5 AYG in the parking lot just to hit the legs one more time.

Huddled up, said intentions and special thoughts to @Nugget. Glad to have Flounder back for his second workout, he will be a great addition to the PAX.

Get Better,


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