• Post Type: Backblast
  • When: 05/01/2021
  • AO: PainLab
  • QIC: Double Stuf
  • FNG's:
  • PAX: Toro, Voodoo, HIPAA, TopHat, Les Nessman, Hermie, Tube, Bandit, Lazy Bones

We had 10 supermen fight off an attempted hostile takeover from Gashouse.  The TL;DR is that they eventually ran away (it’s what they do!).  By that time we were in the circle and ready to work.  Once again, I used the tabata timer and 6-pack app.  Links down below:

Tabata Timer App:


6 Pack Promise App:


We began with an ab circuit via the above app.  We then continued to exercise in 1 minute intervals with 30 seconds rest between rounds.

  • Round #1 & 2
    • Bench overs
    • Dips
    • High Hip Bucks
    • Kettlebell 2-armed rows
  • Round #3 &4
    • High knees (this was high impact, it was modified as needed)
    • Power pushaways
    • Hindu Squat Through
    • Kettlebell Bicep Curls
  • Round #5 & 6
    • Skater hops
    • Merkins
    • Prisoner Squats
    • Pullup Superman
  • Bonus Round #1
    • Ketllebell Swings
    • Merkins
    • Bodyweight Squats
    • LBCs
    • Side Straddle Hops

I had to leave a few minutes early to catch a Bible study!  Thanks for letting me lead, guys!!

— Double Stuf