The Garden is Growing – St. Pats BackBlast 5.2.19


You know if we’re being honest, a lot of the WOs we do are very similar (which isn’t a bad thing) in regards to exercises, reps, location, time, outline, etc. Needless to say, developing a WO that’s different or new can be difficult because with creativity often comes complexity, which can be a challenge for grown men at 0530. Anyone can decide a hard ass WO, but if it takes 10 minutes to explain how to do it, then there’s really no point. Sometimes the most simple WOs can absolutely beat you down but can be boring. Developing a WO that is difficult, simple, engaging, & accommodating to PAX of all fitness levels takes thought & preparation.

I put a good amount into both for this morning & believe I achieved my goal. I was excited to see a good turnout & gave the disclaimer letting the PAX know I am not a professional, I’ve received no training, & everything I say to do is a suggestion so please modify as needed.


  1. Frosted Tips
  2. Alexa
  3. Sweet Tart
  4. Little Jerry (R)
  5. Abacus
  6. Nice & Slow
  7. Huggies
  8. Big Bird
  9. Airplane
  10. Plumb Bob
  11. Tony Malito
  12. Jitterbug (R)
  13. Lady Bird (R)
  14. Catfish
  15. Nino (QIC)

We moseyed about 30 yards & circle up for COP.


  • (20) SSH IC
  • (20) Grass Grabbers IC
  • Stretching

With that we were off on a mosey towards the hill that goes down the backside of the church/school & began to explain The Thang.

The Thang: 200 Yard Inclinicide

I explained to the PAX the baseline was at the top of the hill & every time they returned to the baseline they were to go to the playground to do (10) Pull-Ups. I placed Markers were down the hill every 20 yards with correlating exercises & reps to do at each Marker. Also, on the Marker was instruction on how to get from the current Marker to the previous Marker, which was either “run” or “bear crawl”.


In my mind, this seemed simple & I think it was, but I made the mistake of leading the PAX up the hill trying to explain what to do from the reverse end. There was a little confusion to start, but things quickly got sorted out & we got going.


Top of the Hill: (10) Pull-Ups

  • Marker 1: 20 yards
    • (10) Hand Release Merkins
    • Run back to the baseline
  • Marker 2: 40 yards
    • (20) Mac Tar Jais
    • Bear Crawl to Marker 1
  • Marker 3: 60 yards
    • (30) Lunges in a 2-1 cadence
    • Run to Marker 2
  • Marker 4: 80 yards
    • (40) Mountain Climbers in a 2-1 cadence
    • Bear Crawl to Marker 3
  • Marker 5: 100 yards
    • (50) Burpees
    • Run to Marker 4
  • Marker 6: 120 yards
    • (40) Mountain Climbers in a 2-1 cadence
    • Bear Crawl to Marker 5
  • Marker 7: 140 yards
    • (30) Lunges in a 2-1 cadence
    • Run to Marker 6
  • Marker 8: 160 yards
    • (20) Mac Tar Jais
    • Bear Crawl to Marker 7
  • Marker 9: 180 yards
    • (10) Hand Release Merkins
    • Run to Marker 8
  • Marker 10: 200 yards
    • (10) Windshield Wipers
    • Bear Crawl to Marker 9

I enjoyed watching PAX members get to Marker 5 & doing a double take on the “50 Burpees” 😂. Yeah, they sucked but I knew EVERY PAX there could do them & they did.

Here’s an example of what part of the Thang looked like:

  • (10) Pull-Ups
  • Run 100 yards downhill to Marker 5
  • (50) Burpees
  • Run 20 yards to Marker 4
  • Bear Crawl 20 yards to Marker 3
  • Run 20 yards to Marker 2
  • Bear Crawl 20 yards to Marker 1
  • Run 20 yards to Baseline

Going into today I’d Qd (30) times & have never completely repeated a WO because I feel that if PAX get up to give me their best I owe it to them to give them my best. This WO was very similar to the one I Qd when Dem County Boys played their little joke on me, but I modified a couple of the exercise, the distance, implemented the terrain, & added in the Bear Crawls. To know one’s surprise, Catfish (the Spartan) was out in front, but even he hadn’t completed the Inclinicide when I told the PAX to take it back to the flag at 0613.

As I ran back to the flag with the six jamming “Make ‘Em Say Ugh” I loved seeing the PAX planking up while they waited. They’d just been through the wringer but kept working because their brothers were working. That’s not wanting to get better, that’s not talking about getting better, THAT’S 100% DOWN RIGHT JUST DOING IT! I absolutely eat that shit up.


  • COR
    • 15 – the most at St. Patrick’s to-date
  • NOR
  • Announcements
    • F3Louisville AO Olympics are coming up on Saturday 5.18.19 & AO event nominations are due by Wednesday 5.8.19
    • The May Ruck Event is on Friday 5.24.19 with Qdres OJ & Wham!
    • F3Louisville Custom GORUCK Tough is on Friday 10.11.19 & 14 of the 35 spots have been filled…sign up!
  • Intentions

I thanked the PAX for coming out this morning letting them know how much I enjoy the opportunity to lead them for 45 minutes of their day & humbling of an experience it is for me to Q. Taking it to the SkyQ I asked he be with ALL of us over the Derby weekend to keep us & those in our lives safe…that WE make smart decisions. I asked that he give us the strength & courage to the men needed in our homes & our community.

An honor & a privilege.

Nino out.


Published by Nino

co-1stF Q for F3Louisville

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