Author: Boo Boo

Chocolate Donut Flavored Toothbrushes

by Boo Boo, posted in Backblast

Location: Gridlock
Date: 2023-07-20
Weather: Always Sunny & 70

Q: Boo Boo
PAX: 9 – Lansbury, Muck, Baby Driver, Lincoln Log, Incognito, Sous Vide, Boo Boo, Buzz Kill, Flu Shot

Warm-O-Rama
Random stretches for 5-10 mins

Tha Thang
Mosey to tennis court
5 merkins each side of each court
10 squats “”
20 (1 count flutter kicks)
Mosey to coupons
Frogger across field (equal number of murder bunnies and gorillas)
OH carry back to store coupons
1 minute of plank jacks

Thanks for letting me Q. Brought back great memories and I had fun doing it with y’all. Call me if you find yourself around DC, NOVA, or the RVA.

End in COT

Sisyphean-esque Kind of Morning

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2022-03-30
Weather: 50, light wind

Q: Boo Boo
PAX: 6 – Boo Boo, Muck, The Janitor, Steve-O, Wally World, Raquel

Warm-O-Rama
No warm o rama

Tha Thang
In true Oshag form, we ran hills and did 20 rep coupon/ruck exercises at the top of the hill and 20 LBCs at the bottom of the hill. Also mixed in pull ups, suitcase carry, and toe merkins.

End in COT

Boo Boos Trash Pop Shindig

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2022-03-09
Weather: 36, rainy

Q: Boo Boo
PAX: 2 – Boo Boo, Wally World

Warm-O-Rama
Random stretches

Tha Thang
2 round AMRAP 30 seconds with 35 second rest
– sumo deadlifts
– gas pumpers with twist
– cross body hang hang knee raises
– full body extensions
– straight leg deadlifts
– Bobby Hurleys with both palms on ground
– tuck jumps
– alternating single arm Bobby Hurleys
– 2 min hand release merkins
– 3:30 mosey

End in COT

Bear with me , a tribute to Animal Style

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2022-02-28
Weather: 26, clear

Q: Boo Boo
PAX: 3 – Boo Boo, Doc Holiday, Wally World

Warm-O-Rama
10 ruck thrusters
1 min low plank
30 big boys
1 min low plank
10 4 count flutter kicks

Tha Thang
Bear crawl ladders using football field. Stop every 10 yards and complete exercise with reps corresponding to yardage

Round 1: curls, merkins, OHP, Squats, LBC

Round 2: ruck swings, extensions, bent over rows, calf raises, LBC

Stopped bear crawls at 50 yds on round 2. Running out of time. Lunge walked in 10 yd increments stopping each 10 yds to do exercise (10 squats, 10 lunge pulses each leg and then 10 squats)

End in COT

Love Hurts

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2022-02-14
Weather: 16

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
Random stretches and a mosey around the parking lot

Tha Thang
2 rounds @2:30 @each station:
Battle Ropes
Tire flips
Farmers carry
Mosey around parking lot

1 round @2:30 @each station:
Tire sledgehammers
Chest presses
Curls/tricep extensions
Mosey around parking lot

End in COT

Windy Weather Really Blows

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2022-01-05
Weather: 42, breezy

Q: Boo Boo
PAX: 4 – Boo Boo, Weird Science, Whitewall, Sous Vide

Warm-O-Rama
Random stretches

Tha Thang
Up Rows – AMRAP 45 seconds
Over hand hang holds – 45 seconds
Plate Pinch – 45 seconds each hand
Curls – AMRAP 45 seconds
Tricep Extensions – AMRAP 45 seconds
Hollow Boats – 1 minute
Flutter kicks – 1 minute
Side Plank – 1 minute each side

25 second rest between movements
4 sets

End in COT

Sweater Weather

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2022-01-03
Weather: 28, windy

Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Doc Holiday

Warm-O-Rama
Arm stretches

Tha Thang
All exercises 30 seconds AMRAP with 30 second break.

Tricep Extensions
Up Rows
Chest Presses
OH presses
Plank (1 minute hold)
Curls
Bent over rows
Single arm shoulder shrugs (switch arms after 30 seconds)

End in COT

Minimally Invasive

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2021-12-20
Weather: 23

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
Arm stretches

Tha Thang
4 Rounds:
30 seconds AMRAP curls
30 seconds AMRAP tricep extensions
30 seconds AMRAP OH presses
2 minutes side planks
1 minute flutter kicks
30 second AMRAP up rows
1 minute open boat hold
1 minute shoulder shrugs (30 second each side)

End in COT

The Christmas Brown Note

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-12-15
Weather: 52

Q: Boo Boo
PAX: 4 – Sous Vide, Boo Boo, Weird Science, Wally World

Warm-O-Rama
Arm stretches

Tha Thang
4 rounds with 25 second rest between movements:
30 sec overhand hold hang
1 minute side lying leg lifts
2 minutes side plank
30 second dead bugs
1 minute open boat hold
30 second curls
30 second triceps extensions
30 second single leg jack knives
1 minute outlaws

End in COT

A touch damp

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2021-12-06
Weather: 54, rain

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
No warm o rama

Tha Thang
1 minute step ups
1 minute side lying leg lifts (switch sides at 30 second mark)
20 deadlifts
15 squats
45 sec squat hold
1 minute calf raises
1 minute outlaws (switch rotation at 30 sec mark)
20 alternating lunges

Complete all using ruck. Repeat 4 times with 30 sec break between movements.

End in COT

Name That Tune!

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-12-01
Weather: 40

Q: Boo Boo
PAX: 3 – Boo Boo, Whitewall, Wally World

Warm-O-Rama
Random stretches

Tha Thang
Deck of Death (with ruck plate)

Club – curls
Hearts – rows
Spade – kneeling single arm shoulder press (each side)
Diamonds – tricep extensions
FC – 5 burpees (name the song 1 less, name the artist 1 less)
Joker – 5 pull ups, hill run, 5 pull ups

End in COT

Captain Snowballs Revenge

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-11-03
Weather: 27

Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Weird Science, Whitewall, Sous Vide

Warm-O-Rama
Various arm and leg stretches

Tha Thang
Round 1: murder bunnies down the parking lot and complete 5 box jump burpees. Murder bunnies across parking lot and complete 5 box jump burpees. Repeat.

Round 2: OH carry down the parking lot and complete 5 OH squats. OH carry across parking lot and complete 5 squats. Repeat. If you drop the coupon at anytime you do 5 merkins.

Round 3: Farmer carry down parking lot and do 10 2 count flutter kicks. Farmer carry across parking lot and complete 10 2 count flutter kicks. Repeat.

Round 4: murder bunnies down parking lot and do 10 nose breakers. OH press across parking lot and do 10 nose breakers. Murder bunnies down parking lot and do 10 nose breakers. Murder bunnies across parking lot and do 10 nose breakers.

1 min. high plank.

End in COT

Exer-dice with some rocham-burpees

by Boo Boo, posted in Backblast

Location: Gridlock
Date: 2021-11-02
Weather: 41, wet

Q: Boo Boo
PAX: 10 – Boo Boo, Showcase Showdown, Sous Vide, Possum, Oshag, Steve-O, Raquel, Wally World, Zebra, Red Flanders

Warm-O-Rama
Various stretches and then a winding mosey to the shelter

Tha Thang
Rolled the exercise dice for duration with each PAX taking a turn. Last few minutes we played rocham-burpee.

End in COT

Choose your cards right

by Boo Boo, posted in Backblast

Location: Foxhole
Date: 2021-10-16
Weather: 55, breezy

Q: Boo Boo
PAX: 3 – Boo Boo, Animal Style, Zebra

Warm-O-Rama
Random stretches, mosey to coupons, dynamic stretches

Tha Thang
Deck of Death
Spades – Superman barrel rolls
Diamonds – OH coupon squats
Clubs – alternating lunges (2 is 1)
Heats – open boat rocks
Face Cards – 5 burpees
Jokers – lap around building

End in COT

4 “Core”ners

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-10-13
Weather: 54

Q: Boo Boo
PAX: 6 – Boo Boo, Oshag, Weird Science, Sous Vide, Wally World, Whitewall

Warm-O-Rama
Various stretches

Tha Thang
Each corner of the parking lot we did 20 core exercises:

Rounds 1-4
Mountain Climbers
Run to next corner
Dead bugs
Bear crawl to next corner
LBCs
Run to next corner
1 min plank
Crab walk to next corner

Rounds 5-End of WO
Plank jacks
Run to next corner
Big boys
Bear crawl to next corner
20 merkins
Run to next corner
Lunge walk to next corner

End in COT

Press your luck

by Boo Boo, posted in Backblast

Location: Foxhole
Date: 2021-10-09
Weather: 60

Q: Boo Boo
PAX: 4 – Boo Boo, Weird Science, Fergie, Animal Style

Warm-O-Rama
Random stretching

Tha Thang
Impromptu Q this morning with a thanks to Nutria and Honey Bee for joining us as they’re DR to watch the Cats play LSU.

We rolled the exer-dice for 40 minutes and then played ultimate for the last 10 minutes.

End in COT

Deck of Death: Orange Salamander Edition

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2021-10-04
Weather: 64

Q: Boo Boo
PAX: 3 – Boo Boo, Doc Holiday, Weird Science

Warm-O-Rama
Random stretches

Tha Thang
Diamonds – Deadlifts
Spades – Squats
Clubs – Flutter Kicks w/ruck OH
Hearts – Lunges x2
FC – 1 minute step ups avoiding to step on the Orange Salamander on the stairs

All movements used ruck or had it on while completing.

End in COT

Winds of Change: Dropping Deuces Edition

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-09-22
Weather: 60, windy

Q: Boo Boo
PAX: 2 – Boo Boo, Wally World

Warm-O-Rama
Random arm and leg stretching

Tha Thang
Deck O Death:
Hearts – ruck merkins
Clubs – curls
Spades – shoulder press
Diamonds – triceps extensions
Face Cards – 5 burpees
Jokers – hill run

Heavy rain delayed start by a few minutes until it died down enough to get to shelter. 5 minutes into deck the winds kicked up to 10 mph sustained and 20 mph gusts. Needless to say cards flew everywhere. 10 minutes later the Q had to pause the WO to take care of an emergency situation. Upon return of the Q, the deck was promptly completed. This morning was definitely a s*%t show….

End in COT

Fun & Games

by Boo Boo, posted in Backblast

Location: Foxhole
Date: 2021-08-28
Weather: Humid. Ridiculously humid

Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Sparky, TStark, Animal Style

Warm-O-Rama
Various stretches

Tha Thang
Ring of Fire: 10 stations setup in a circle. PAX completed 10 Reps or a 30 sec hold of the exercise listed at station and then ran a lap around the ring to the next station. Repeat until PAX hit all stations. Flip exercise cards over and do event again.

10 cards laid face down at 100 yards distance. PAX completed AMRAP of exercise listed on card until next PAX ran and brought back another card.

Finished with a short game of ultimate frisbee.

End in COT

Dead Men Tell No Tales

by Boo Boo, posted in Pre-Blast

Location: Birds Nest
Date: 2021-08-16

Q: Boo Boo

Pax: Boo Boo, Weird Science

Warm-O-Rama
Arm and leg stretches

Tha Thang
2 sets, battle buddy format:
30 yd dead man drag
AMRAP Merkins
30 yd dead man drag
AMRAP squats
30 yd dead man drag
Flutter kicks
30 yd dead man drag
10 curls / 10 tricep extensions
30 yd dead man drag
AMRAP lunges

Heavy Ruck for Time

End in COT

3s Company

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-07-28
Weather: 63

Q: Boo Boo
PAX: 3 – Boo Boo, Sous Vide, Whitewall

Warm-O-Rama
1 mile mosey

Tha Thang
25 burpees

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

50 burpees

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

100 Merkins

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

50 reverse hover lunges

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

100 squats

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

4, 30 rounds of wall sprints with 30 second rests between rounds.

End in COT

Around the World

by Boo Boo, posted in Backblast

Location: Paddock
Date: 2021-07-21
Weather: 63, foggy

Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Thin Mint, Showcase Showdown, Sous Vide

Warm-O-Rama
Various stretches

Tha Thang
Started out with a Paula Abdul (Merkins and squats). Modified into dealers choice at each street light on return to parking lot. Finish with random Mary exercises

End in COT

1776

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2021-07-19
Weather: 70s

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
No warm o rama

Tha Thang
Join or Die (GoRuck Tribe Workout For July)

4 Rounds:
– 250m Ruck
– 17 Squats
– 250m Ruck
-76 (different movement each round) Pull Throughs (R1), 4 count Flutterkicks with Ruck Overhead (R2), High Pulls (R3), Push Ups (R4)

Finish with 400 meter suitcase carry, 400 meter OH ruck carry, 400 meter ruck for speed.

End in COT

1776 – 2021

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2021-07-05
Weather: 70’s, humid

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
No warm o rama

Tha Thang
With weighted vest or ruck on.

17 burpees then run 1/4 mile
76 Merkins then run 1/4 mile
17 burpees then run 1/4 mile
76 Merkins then run 1/4 mile
20 squats then run 1/4 mile
21 American hammers then run 1/4 mile
20 squats then run 1/4 mile
21 American hammers then run 1/4 mile

Goat trail lap around stadium at an up tempo speed

End in COT

Leg Day

by Boo Boo, posted in Backblast

Location: Birds Nest
Date: 2021-06-28
Weather: 74, humid

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
Leg stretches and finkle swings

Tha Thang
4 Rounds:
Squats with ruck and SB – 20
Deadlifts with ruck and SB – 20
Ruck Lunges – 20 alternating
1 min OH Ruck squat hold
2 min warrior pose (switch stance at halfway)
20 yard duckwalk and bear crawl back

Finisher:
1 lap of goat trails

End in COT

Deck of Death

by Boo Boo, posted in Backblast

Location: Foxhole
Date: 2021-06-26
Weather: 60’s, breezy

Q: Boo Boo
PAX: 6 – Sparky, Wally World, Matlock, Lansbury, TStark, Fergie

Warm-O-Rama
Mosey to coupons
Head to toe stretches
Frankensteins
Butt kickers
High knees
A skips

Native Persons run around building

Tha Thang
Diamonds – OH presses
Clubs – Curls
Hearts – chest presses (double number)
Spade – Tri extensions

Jack – 1 min plank 5
Queen – barrel roll burpees 5
King – man maker 5

Joker – get up race down side parking lot

Mosey back to flag

End in COT