Q: Callahan
PAX
Landslide
Venom
Flo
Carmen Sandiego
Coconut
Thin mint
Irish Hoss
Stark
Ten Pin
Spaulding
Huckleberry
Ukulele
Meatloaf
Stalker
Colt 45
Photon
Echo
Quick Draw
Cyber Truck
Tarnished
Geppetto
Lullaby
Mile High
Guardian
Callahan
Meatloaf – Q
Stark
Norm
Coconut
Ten Pin
Spaulding
Geppetto
Lego
Lullaby
Photon
Isosceles
Longhorn
Carmen San Diego
Check Mate (DR)
7 Rep Ladder
Squats
Flying Squirrels
Merkins
Shoulder Taps 2:1
Mountain Climbers 2:1
Pickle Pounders
Absolutions
Lunges 2:1
Imperial Walkers 2:1
12 June 2026 Backblast: Colson, Bob Ross, and Southie posted.
Warm-Up (Circle of Pain – ~5-7 minutes)
Mosey ~0.25 miles (easy jog or brisk walk) to the workout area.
Then in circle (cadence count where noted):
• SSH – 20 (modified: keep feet low, minimal bounce if needed)
• Arm Circles – 10 forward + 10 backward (big circles)
• Imperial Walkers – 15 each leg (slow, controlled, no big strides)
• Merkins – 10 (knee or regular; focus on form)
• Air Squats – 15 (shallow to parallel; keep torso upright, weight in heels/quads)
• Mountain Climbers – 20 total (slow pace, knees not pulling too far under)
The Thang: Upper + Quad Circuit (30-35 minutes)
Format: 3-4 rounds of a circuit. Or Pearls on a String style (mosey between stations). Do each exercise for reps or ~45-60 seconds. Rest as needed; encourage mumblechatter.
Station 1: Upper Push
• Merkins (standard, diamond, or wide) – 10-15
• Overhead Press (air or imaginary coupons) – 15
• Carolina Dry Docks – 10 (pike push-up variation, keep it controlled)
Station 2: Quad/Lower Body Safe
• Air Squats or Goblet Squats (if coupons available) – 15-20 (upright torso)
• Step-Ups (on curb, bench, or low box) – 10 each leg (drive through front heel, minimal back leg push)
• Calf Raises – 20 (slow, full range)
Station 3: Upper Pull/Core Stability
• Superman Holds or Y-T-W Raises (on ground, lift chest/arms) – 10-12 (great for back without hamstring involvement)
• Plank Shoulder Taps – 20 total (strong plank position)
• Dips (on bench/curb) – 10-15 (or tricep-focused)
Station 4: Cardio/Active Recovery (Low Impact)
• High Knees in place – 30 seconds (low height, focus on core)
End with COT.
Mudhole ruck
6/10/26
Mudhole
Pax:
Pinto
Raven -Q
Intro
5 principles
Rucked to the south side of the park and back.
CoT
BoM
Aye!
Reverse-A-Bomb
Teams competed to move “bombs” across the playing field. They earned the opportunity to move a bomb by performing exercises. Once the bomb reached the opponent’s side, a point is awarded. 2 of the rounds ended with winners, with the rest ending in a stalemate. Next time the field size will be shortened in order to increase the score. We had a guest PAX member, Squeegee, who came from downrange.
The Pax:
Rumor
Photon
Squeegee
Vespa
Lullaby
Arcy
OSHA
Cybertruck
Big Spoon
Purdy
Rudy (Q)
Backblast: June 11th, 2026
AO: Grantland
PAX:
Dice (FNG)
Take Down (FNG)
Ukulele
Spaulding
Doubtfire
Huckleberry
Finkle
Five-Hole
Longhorn
Ham
Irish Haus
Coconut
Van Wilder
Lego
Hannibal
Yoshi
Waldo
Mile High
Carmen Sandiego (Q)
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust.
Credo is leave no man behind, but leave no man where you find him.
Workout name: Duck, Duck, Goose
Warmup: jacked up (50 SSH’s, 40 Seal Jacks, 30 Crossover Jacks, 20 Shoulder Tap Plank Jacks, 10 Smurf Jacks). All 2 for 1.
The THANG:
Get in a circle, one person is selected as the goose. The goose has to do a MOT around the circle once, then he can tag. The other PAX do the workout. Once the goose tags the duck, both race around the circle back to where the bench is. If a person does get tagged, they have to be the goose again for one more time.
Plank (circle)
Bear crawl (person choosing the goose)
Bridge (reverse pickle pounders)
Crab walk
Jump squats
Frog jumps
Merkins
Alligator crawls
Monkey Humpers
Duck walk
Scorpion dry docks
Flying nuns
Yurpees
Bunny hops
SSH’s
Karaoke
Mountain climbers
Rifle Carry
Hollow ones
Murder Bunny
Bonnie Blairs
Crawl Bears
Count-o-Rama: 19
Name-o-Rama
The Sixth: Doubtfire
COT
Ball of man
BACKBLAST
Dora, Besse, Colson, Wesley Pipes
3ish mile run
Meatloaf – Q
Gulliver
Chubbs
QuickDraw
Echo
Norm
Gulliver
Vamos (DR)
10 Manmakers
20 Goblet Squats
30 Curls
40 Overhead Press
50 Block Jumps
Lap
Around the Commons @ Commons 06.09.2026
Pax: Ponzi(Q), Everest, Chanel, Stark, QuickDraw, OSHA, Guardian, TenPin
Mission and Core Principles
Ruck around The Commons
+Workout Exercises: Rucksack used with Air Press, Burpee, Merkens, Big Boy situps, Arm Curls, squats
COT