Back Blast – Wisteria @ Pleasantville – 02/26/2021

What a glorious morning.

After completing another large project at work yesterday I was pumped up this morning. I’ve not been able to post that much over the past three weeks and frankly I have felt that physical and mental fogginess. So, I was glad I intentionally scheduled this Q the day after the project was scheduled to be completed.

At 0530am, time was called and the disclaimer provided.


  • Yankovich (R)
  • Harbaugh
  • 1Nut
  • Heimlich
  • Buttermilk
  • Worm
  • Tidwell
  • Cratchit
  • Gollum
  • Focker
  • Holy Roller (R)
  • Sump Pump
  • Schlitz
  • Jolly Rancher (Q)


We set out for a short little mosey on the residential street, but then circled back on the sidewalk to end up underneath the portico – the largest of F3 Louisville [yeah, you heard me right Bayside boys]. Here we did:

  • SSH – 25x IC
  • Hillbillies – 10x IC
  • Abe Vigodas – 10x IC
  • Grass Grabbers – 10x IC
  • Downward Dog + Runners Stretches

Thang 1 – Triple Nickle:

For this, we split up in two groups – 7 on the left side of the amphitheater and 7 on the other. Thankfully we were at Pleasantville where the PAX could count and follow instructions. Had we been at The Mutt or Vets it would have been a much different outcome. Objective was to do 5x reps of one exercise at the bottom [Derkins], then step-up or box jump up the steps to the top and do 5x reps of a second exercise [Dips]. Then, run over the hill towards the houses to the street and then circle back towards the portico.

All of the above would have been one round. And, to get a Triple Nickle it means we did it 5x.

Thang 2 – Merkin / Air Press Jack Webb:

One merkin to four air presses. Then two merkins to eight air presses…keep going in sequences of 1:4 ratio – all the way to ten merkins to eight air presses. Simple, yet effective.

Thang 3 – Ladder-ish Set:

Not sure what to call this. This wasn’t really planned, but I was offended that Worm didn’t like the 5x reps on Thang 1. Let’s be honest: Worm doesn’t like anything that Worm doesn’t do. But that’s okay, that’s why we love him.

So, we did 3x reps of Derkins, Dips and Box Jumps / Step Ups on the first step of the amphitheater. Then, went to the second step where we did 6x of Derkins, Dips and Box Jumps / Step Ups. Then, to the third step where we did 9x…then 12x on the next step, etc. This sucked much more than I expected. I even think Worm agreed.

Thang 4 – Lt. Dan:

The PAX were slaying the exercises so I had a little extra time for one of my favorites. It’s another Jack Webb but focused on the legs…one squat to four jump lunges – all the way to 10 and 40 again. We were running short on time so I think we had to skip rounds 8 and 9, but we definitely did round 10.

Time was then called and we circled around the flag.


Countarama, namearama, announcements and intentions. Lots of PAX with scheduled upcoming Qs – just check the calendar. Also, specific intention lifted up for Kilo’s dad.

Always a pleasure to lead.

Jolly Rancher out!

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