AO: Drop Trout

When: 10/12/2020


Number of Pax: 4

Pax Names: Ditka, Excitebike, Forest Gump, Go Blue!,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!

The BackBlast:


For some reason, mornings at DT seem extra early. A nip was in the air, stars were a plenty, and thank goodness YHC brought a lantern b/c we could barely see each other. A short mosey around the park to the…


  • Sun Gods, x10 IC fwd/rev
  • Chinooks, x10 IC each way
  • Cross arm stretch
  • Tri stretch
  • Leg stretch routine
  • Merkin suicides (3 sets of suicide runs on the b-ball court. 1st set do 3 merkins each time you hit the baseline, 2nd set 2 merkins each baseline, 3rd set 1 merkin each baseline)

The Thang:

4 corners (arms), 3 rounds.

  1. Shoulder press, x10-15. Bicep curl to station 2.
  2. Bent over row, x10-15. Bicep curl to station 3.
  3. Shoulder raise*, x10-15.  Bicep curl to station 4.
  4. Overhead tri, x10-15.  Bicep curl to station 1.

4 corners (legs), 3 rounds.

  1. Squat, x10-15.  Groucho walk** to station 2.
  2. Deadlift, x10-15. Right side lunge to station 3.
  3. Reverse lunge, x10-15. Groucho walk to station 4.
  4. Calf raise, x10 straight, x10 toes in, x10 toes out. Left side lunge to station 4.


  • Low slow flutter***, x15 IC
  • Freddie Mercury, x15 IC
  • American hammer, x20 IC


Prayers to Matthew, a man Excitebike met going through difficult times. May he find some balance in his life and have the strength to find better days ahead.

Naked Man Moleskin:

* Except for Ditka, who was attempting to extremely awkwardly shoulder raise his cinder block. Modification in order.

** AKA the elephantitis walk, as named by Excitebike.

*** YHC nearly lost the cadence count staring at the stars above.