When I Dip, You Dip, We Dip

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  • Workout Date - 01/10/2020
  • Q In Charge - Dr. Phil
  • The PAX - Benign, Punchlist, Baby Shark, Peekaboo, Sammy
  • AO - Pitchfork

6 PAX gave the fartsack the middle finger and came out to get better on this 10th day of the New Year. Even Sammy made an appearance and seemed to enjoy himself (probably with the 2nd F more than the first). The jump ropes were once again the crowd favorite with everyone except Benign who would rather have his pinky finger amputated by a folding chair than do a 50 count.

Mission Statement – Nailed it!

The Thang

Warm UP

SSH X 20 

Hillbilly X 15

Arm Circles


Partner up for a Pyramid – It didn’t turn out to be a true Pyramid. Modifications were made for the sake of time. (PAX 1 completed the lift while PAX 2 did 50 count jump rope or 5 burpees and then switched. Reps were partner cumulative.)

100 Kickbacks with dumbbells (alternating arms)

150 Merkins

200 Close Hand Dumbbell Press

200 Tricep Extensions with dumbbells

150 Skull Crushers with dumbbells

100 Kickbacks with dumbbells (alternating arms)


Moved to the edge of the curb and did dumbbell overhead pulls to my cadence 2 sets of 20.

Move to the benches and did a set of 11’s alternating dips and incline merkins against the bench seat.

Finished by moving to the wall for 10 muscle ups OYO.





Prayer Requests: Iran Situation, Baby Shark Moving to OK soon


My role at work changed Oct 1 meaning less travel and more ability to post regularly. In the last 3 months, I’ve Q’d 6+ times but this is the first Backblast I’ve written in probably a year. These things are not convenient to write, but I am thankful for the opportunity to lead and thankful for the nudge by Peekaboo to get back to writing them. Backblasts are one of the many facets of structure and consistency that helps make this organization great and that continuously draws me in.



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