Date: 6/5/21

Cobains for not posting this backblast sooner. You did the work and deserve the credit so here it is. Thanks to Nomex for the title of this post.

PAX: Phoenix, Tommy Boy, Poehler, Bushwood, Don’t Cha Know, City Slicker, HBO, No Comprende, Jon Coctostan, 8 Mile, Major Payne, Akron, Shrinkage (FNG), Bruce Lee, Backdraft, Nomex, Boy Wonder, Verlander, Egg Plant, Nancy, Mall Cop

It was a beautiful morning at Wakanda. My goal for the day was to keep this simple. A tour of the campus and some beatdown classics. Here is how it went down.

Warm A Rama:

  • Side Straddle Hops
  • Windmills
  • Sun Gods
  • Mountain Climbers
  • Merkins

The last exercise of the Warm-A-Rama was actually the start of:

Thang 1: Mall Cop’s Merkin Mania

As we toured the campus we stopped from time to time to knock out some merkins:

  • Werkins
  • Ranger Merkins
  • Diamond Merkins
  • Staggered Merkins
  • Chuck Norris Merkins
  • Archer Merkins

Thang 2: DORA 1-2-3

By this time we had made it to the top of the hill on Tuscaloosa in front of Bluford Elementary. We partnered up and did a classic Dora 1-2-3 with partners taking turns running to the bottom of the hill and back while the other partner worked on their shared 100 merkins, 200 LBCs, and 300 Squats.

Thang 3: Mini Murph

We did a few more merkins on the way to the playground:

  • Derkins
  • Irkins

YHC gave options for modifying the pullups if needed:

  • 25 Pullups
  • 50 Merkins
  • 75 Squats

The finisher!

We circled up for a final set of Scorpion Merkins by the stadium entrance with just enough time left to hit the bleachers! We spread out at the bottom of the bleachers and knocked out 5 bleacher sprints OYO. I asked everyone to push themselves and empty the tank. It looked like everyone gave it all they had left.


  • Freddie Mercury’s
  • Cindy Crawfords