Paradise City Throwback

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Warm Up: 

  • good mornings, windmills, sir fazios, goofballs, SSH, imperial walkers, hillbillies

The Workout:

YHC went looking for inspriation for a Paradise City workout.  I love digging through BackBlast to see what’s been done before to inform what I’ll do.  It just makes planning a little easier.  I could just ask AI to make me a workout, but there is something about knowing who ran the workout I’m borrowing and when did they run it.  Just feels a little nostalgic and fun.  This one comes from Deadbolt circa 2021 “Spartan 500”

Keep writing backblasts.  You never know who they might inspire to show-up or make leading a workout a little easier.

Our workout today is explained in this picture.  Looking back again at Deadbolts BB, I think the intention was to do all 50 reps at each corner with the goal to move fast enough to complete 10 laps before the end of the workout.

I modified and had us do Merkins in the first lap with 10 at each corner.  With each subsequent exercise replacing the last one through the list.  Deadbolt also prescribed a team-based model.  I opted to keep everyone together.  It was perfect for us in terms of time and it allowed me to keep my pre-blast promises to stay under the former standard of 3 miles.

Games :no_entry_sign: :flying_disc:    |  Bootcamp :white_check_mark: :weight_lifter:

Running :white_check_mark: :run1:|  3 miles :no_entry_sign::run1::run1::run1:

Mary: Low Slow Flutter, Ankle Grabbers, Poop Eaters, Homer2Marge, SuperMan, Touch Your Toes

Announcements:

  • Q ’em all!
  • Abe – is there still a tshirt order?
  • Run the Quay is still not this weekend
  • Vertical Horizon, May 9th!

Prayer– UTIs Dad, Kids closing out their school year

Smoked Shoulders

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

4 Rounds

Heavy Jump Rope Timer – 100Overhead Press – 60# SandbagChest Press – 80# SandbagChoose your own adventure station: (80#Sandbag Burpees or 165# Sandbag Tombstone Sumo Squats)Battle Rope – Individual Arm Alternating

Mary:
#corechallenge with the instructor

Announcements:

Manion WOD 5/2/26 Ting Park

T-Claps (Recognition):

@sombrero for sticking pushing through and recovering

Prayer:

@bananaseats M, she injured her elbow and praying it is a minor injury.  Also praying for patience and strength to make good decisions for ourselves and others.

 

There will be hills

/in /by

FNGs: none

Warm Up: good mornings, ssh, imperial walkers, hill billies, mtn climbers, will mays hays

The Workout: Mosey to library hill 

Round 1: 10 merkins / 15 squats / 1 hill sprint loop

Round 2: 15 merkins / 20 squats / 1 hill sprint loop

Round 3: 20 merkins / 25 squats / 1 hill sprint loop

Round 4: 25 merkins / 30 squats / 1 hill sprint loop

Round 5: 20 merkins / 25 squats / 1 hill sprint loop

Round 6: 15 merkins / 20 squats / 1 hill sprint loop

mosey back to parking lot for core challenge (45 seconds on / 15 rest)

broken bicycles, american hammer, side plank(l/r), freddy mercury

Mary: none

Announcements: q sheet needs some love

T-Claps (Recognition):

Prayer: Ka chow dog surgery, harry carry new baby

Rock-A-Billy Luck of the Draw at Crazy Ivan

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Warm Up: 

  • yogging, good mornings, windmills, sir fazios

The Workout:

Go around the Circle drawing cards from a mishmash of decks I’ve accumulated for workouts.  Not sure if I have ’em all or how many I have.  I dont actually remember the workouts assigned to each suit so this backblast is representative of the Winky I placed on the ground next to the deck.  As a suit is repeated, switch to the alternate workout assigned to each suit.

♠️ Swings \ Around the World
♥️ Rows \ Thrusters
♣️ Goblet Squats \ Figure 8s
♦️ Tricep Extensions \ Overhead Press
🤡 5 Burpees!!!

 

Mary: We went straight through to the end

Announcements:

  • Q ’em all!
  • Run the Quay is not this weekend
  • SpringFest is Saturday 10-4, we do not have a tent but great 2nd F opportunity

Prayer– 16’s Mom, UTIs Dad, Firefly

5 card STUD at the Trot

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FNGs: none

Count off 

Warm up 

Core principles (nailed it)

Mission (nailed it)

Mosey 

Do work at each corner

team carry Left Nut from gate to bathhouse

count off rotation

team carry Left Nut back to the gate

Rinse and repeat as time allows

End with MARY on the tennis courts.

Count off

COT

————————

4 corners card game

Spades – V ups

Hearts – burpees

Diamonds – diamond merkins

Clubs – lunges

Jokers – choice

 

Count off Rotations

Step ups

Wall sit

 

Prayer: Horseface closing on house 4May and having baby number 2 in July. 

Pain Stations

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FNGs: none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, prisoner squats, merkins

The Workout:

25 mins
3 stations at Womble Pavilion

wall balls

weighted lunges

people chair

1 pax carried 120 (2x 60lb) dumbbells around the pavilion as a timer. Once they finished everyone rotated. 

15 mins

core challenge (5 exercises for 45 seconds / 15 second rest) for 3 rounds

broken bicycles, american hammer, side plank hold (l/r), freddy mercury

Mary: light stretching

Announcements: F3 shirt order and upcoming Manion WOD

T-Claps (Recognition):

Prayer: NoDoubt recovering from finger injury

GameTime

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Warm Up: Good mornings, Windmills, Fazio arm circles, Seal claps, Micheal Phelps

The Workout: On the concrete bench performed Erkins, Dips, and Step ups in cadence count of 10,10,20.

Traveled to parking lot and played a game of Flip UNO. Each pack in plank choosing card and performing the amount of merkins on the card. Repeated around circle til deck was through. Game two awarded squats (Thunder squats for Best in Show) per turn and game three SSH. Dumbo ended up with the luck of drawing the highest cards and of course M4L the lowest cards.

All paxs did the exercise on wild cards.

Mosey to soft practice tee and knocked out the core challenge.

Mary: Mosey to soft practice tee and knocked out the core challenge.

Announcements: Manion WOD coming up. Dads camp info is coming out soon. Received slack message this morning leaving Purple Cobra. Kids are getting older and there is an age limit so get them out there!!!!

Prayer: Churham pax son and their grief, injured paxs

Solitary Confinement

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One warden was overthrown by the prisoners in the yard and stuck in solitary confinement

A Tabata workout allowed me to get out on good behavior to go join the Nest’s COT.

Make it a great one!

The Q Makes The Rules

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32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.

Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.

The game was a close one but the score keeping team prevailed. 

Four Corners and Knee PT

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FNGs: none

Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout:

Thing 1: four corners around town hall commons

  • Corner 1: merkins
  • Corner 2: squats
  • Corner 3: dips
  • Corner 4: Superman’s

Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.

  • Step downs
  • Michael Jacksons
  • hip abductors
  • calf raises

Mary: popcorn Mary followed by a little bit of stretching

Announcements: shirt order, sign up to Q

T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.

Prayer: mental health