Back Blast : PVFD BlackOps – 10/17/2019

I’m delinquent on a few back-blasts…sorry PAX.  I apparently started drafting this a while ago, but never posted it.  Apologies!

I was following Fungi into the parking lot for the workout and I needed to go drop off the speaker up at the firehouse.  So when I came back, I saw Fungi catch up with Abacus and Le Pew who were out for a few extra credit miles.


  • Fungi
  • Abacus
  • Le Pew
  • Cratchit
  • Brown Water
  • Captain Crunchberry
  • Gisele
  • Dauber
  • Airplane
  • Pelican
  • Jolly Rancher (Q)

We started at 0530 with the standard disclaimer and then went on the move.  Unfortunately, Fungi lost a glove on the short extra credit mosey – so I grabbed my headlamp and audibled to do the mosey around the block to help find the lost solider.  Success was had and we ended up in front of the firehouse for some COP.


  • SSH
  • Downward Dog, Leg Stretches
  • SSH
  • Imperial Squat Walkers
  • Michael Phelps

The Thang – Firehouse Parking Lot:

Instructed the PAX to pair up – and with an odd number I was the lone man without a partner.  Then instructed one PAX from each pair to pick up a coupon from behind the firehouse.

I installed an interval timer on the trusty iPhone – I wouldn’t recommend it though.  Goal was to do one exercise for 45 seconds, mosey to the end of the parking lot and then back and you would be rewarded with a 10 second rest before you’d move to the next exercise.  Problem is, the music turned off after one cycle, the alarm to switch always seemed a few seconds off, and the time I set up for the mosey was way off.  So, all in all it was a cluster.

Nevertheless, here was the exercises – each was AMRAP for the 45 seconds:

  • Upper Body:  Merkins, Halos, Skull Crushers, Curls
  • Core:  Big Boy Sit-ups, American Hammers, LBCs, Groiners
  • Lower Body:  Squats, Jump Lunges, Coupon Step-Ups / Jumps, Jump Squats.

We basically went through maybe 1.5 times the list above until time was called to return the coupons for a little Mary – your standard gas pumps, elbow plank dips, and some other fun.


  • Count-a-rama.
  • Name-a-rama.
  • Announcements.
  • Intentions.

Jolly Rancher out!

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