Backblast by Billy Goat on 03/20/2024

Backblast! Karaoke Madness

AO: Quarantine
Q: Billy Goat
PAX: Prius – Ryan McCallum, Pierogi, Tarzan, Money Pit (Blake Anderson), Jay Z – Shawn, Squeaks (Neal), Scott Markel Aka Boys 2 Men, Rio (Andrew DiGiovanni), Spit Valve (Geoff), Oscar Mayer (Shaun Hanna), Snickle (Andrew)
FNGs: None
Count: 12

12 PAX (and 1 Rucker) were treated to a Tabata style circuit workout with a Field of 64 beatdown worthy movements. Warmups initiated with Side Straddle Hop, Sir Fazio Arm Circles, Windmills, and Merkins. YHQ introduced a hand full of the exercises before queuing the music and a one minute Tabata timer. Pax paired and took to completing all 64 exercises in groups of four each minute. Following First Round eliminations, the timer was moved to 2 minutes allowing for higher reps and a little running for good measure. While only two rounds were completed, these PAX are primed to move on to the Sweat Sixteen.

Karaoke – yeah, with a mic

BDE Burpees – Lt. Dan with a burpee

Sandbag Burpees – 50 lb sandbag made a mighty SLAM in the garage

Partner Wheelbarrow – worst exercise ever…no Cinderella here!


Side Lunges

Jump Squats

Imp. Squat Walker

Tomahawks – 12 lb medball cocked back over head (tricep extension)

Figure 8s – medball between the legs

Round the World -medball around the back

Bobby Hurleys – with the rock!

Apollo Ohno

Bonnie Blair

Jump Rope

Side Straddle Hop

Peter Parkers

Hello Dolly



Mtn Climbers

Plank Jacks

Low Country Crabs

Freddie Mercury

(CMU Coupons)

Goblet Squats

Block Swing





American Hammer


Bulgarian Split Squat

Mike Tyson

People’s Chair

Balls 2 the Wall


Overhead Clap


Carolina Dry Docks

Hindu Merkins



The Dip

(slam ball, wall ball, and water filled yoga ball options)

Ball Pass

Wall Ball

Ball Slam

Ball Squat to Press

Diamond Merkins

Wide Merkins


Makhtar N’Diaye

(15, 20, 27 lb dumbbell options)


Turkish Getup

Front DB Raise

Side DB Raise


Chillcut Plank

Side Plank

Nolan Ryans

Copperhead Squat

Copperhead Merkin

Copperhead Dip

Copperhead Lunge

Fellowship lunch at Real McCoy’s and bourbon/beers at Denny’s Waffle House on Friday

Prayers for Peat Moss, Rosco P, Jay-Z’s niece

8 for Qsource (Q1.4 Jester) at Smooth Joe’s.

Great push, Men!