No Wrenches in This Bag, Just Some Melted Fat BackBlast 5.14.19

At one point during the WO CI asked, “How long have you had this one in your back pocket?” Truth be told, this WO just kind of came together yesterday when I was thinking of what to do. I was reading through some Men’s Health tweets with WOs when I came across one called “How to Chisel Your Abs & Melt the Fat Covering Them at the Same Time”…perfect. The WO was simple, all you did was switch back & forth between AMRAP Burpees for 20 seconds & Bear Crawls for 20 seconds in three minute intervals. I’m sure this would be a good WO, but it would be boring as hell. Nonetheless I had the foundation of my WO & here is what flourished.

Weather: a crisp 45 degrees…anytime I do SSHs & snot drains from my nose it’s colder than I’d like.


  1. Zartan
  2. Wham!
  3. Captain Insane-O
  4. Loco
  5. Shank
  6. Huggies
  7. Nice & Slow
  8. Mad Cow
  9. Scuba Steve
  10. Shiplap
  11. Flo-Jo
  12. Violet
  13. Dumpster
  14. Vincent (R)
  15. Nino (QIC)

I gave the disclaimer & we were off on a mosey around the back side of the track onto the tennis courts for COP.


  • Kendra Newmans
  • (15) Grass Grabbers IC
  • (20) SSH IC
  • (20) Mountain Climbers IC

Knowing time was of the essence, this wrapped up COP & we were on a mosey to the far side of the field behind the bathrooms.

The Thang: 11’s



Starting Point:

(10) Merkin-Derkins using the picnic tables (1 Merkin followed by 1 Derkin = 1)

Walk over to the Baseline & follow the instructions at each Marker to get to the other end of the field (100 yards away).


  • NO exercise
  • Bear Crawl to Marker 1 (20 yards)

Marker 1

  • (1) Burpee
  • Sprint to Marker 2 (20 yards)

 Marker 2

  • (2) Burpees
  • Bear Crawl to Marker 3 (20 yards)

Marker 3

  • (3) Burpees
  • Sprint to Marker 4 (20 yards)

Marker 4 

  • (4) Burpees
  • Bear Crawl to Marker 5 (20 yards)

Marker 5

  • (5) Burpees

(1) Lunges IC (right leg, left leg = 1)


Upon completing the second part of the 11, the PAX returned to the baseline by:

  • PAX 1 Wheel Burrows to 1st cone (30 yards)
    • If modification was needed, the PAX were to Lunge Walk this portion
  • PAX 2 Wheel Burrows to 2nd cone (30 yards)
    • If modification was needed, the PAX were to Bernie Sanders this portion
  • Both PAX spring to baseline (40 yards)

Once back at the Baseline the PAX repeated the cycle descending the Merkin-Derkins & ascending the Lunges. It’s fair to say I bit off more than I could chew with this one because I don’t think any PAX got half through the 11’s when I shut The Thang down at 0611 & instructed the PAX to take it back to the flag. We were back at the flag at 0613 leaving two minutes for some Mary.


  • (20) Big Boys
  • (20) Flutter Kicks IC
  • 0615


  • COR
  • NOR
  • Announcements
    • AO Olympics is this Saturday, 5.18.19 & the start time has been moved up to 0800.
    • The May Monthly Ruck Event is Friday 5.24.19
  • Intentions
    • Methane’s nephew
    • Captain Insane-O’s father-in-law

This was fun, I can’t wait to do it again…as always it was an honor & privilege.

Nino out.


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