G-6 (Rick Kuhlman) – Page 6

A Musical Relay

October 9, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: Passport (Ryan Matthews), G-6 (Rick Kuhlman), Chopsticks, Bear (down range)
FNGs: None
COUNT: 5
WARMUP: The Usual

THE THANG:

YHC paired off the Pax in to groups of two. This is your relay buddy.

As the music starts, begin the following:

One partner performs the exercise (as listed below) while the other partner runs to the pre determined tree. Once partner two returns, they swap places.

Everyone performs the same exercise (starting with number 1) for the duration of the song that is playing. Once a new song starts, move on to the next exercise.

Merkin (Can’t Stop – RHCP)
Jump Knee Tuck (Joker and the Thief)
LBC (Take Me Out – Franz Ferdinand)
Catalina Wine Mixer (Eye of The Tiger)
Air Squat (Seven Nation Army)
American Hammer (Numb/encore)
Monkey Humper (Welcome to the Jungle)
Plank Jack (Black Betty)
Merkin Hand Release (Highway to Hell)
Freddie Mercury (We Will Rock You)

ANNOUNCEMENTS:

Keep praying for Huffy’s son Nate.

COT:

How can we be intentional with our relationships? Keep your eyes open and listen to what the Holy Spirit is calling you to.

Flutter 11’s

October 7, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, G-6 (Rick Kuhlman), Drive-thru (Mikel Towe), Passport (Ryan Matthews)
FNGs: None
COUNT: 5
WARMUP:
the usual

THE THANG:
Mosey to bigball stairs
11’s with big boys at the bottom, HR merkins at the top
In the middle, 15 flutters on a 4 count each round
Coupon pile for some rock merkins, bicep curls, triceps extensions.

MARY:

ANNOUNCEMENTS:

COT:

The Black Parade

September 30, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: vanilla, Drive-thru (Mikel Towe), Postman (Scott Colby), G-6 (Rick Kuhlman), Flop
FNGs: None
COUNT: 6
WARMUP: The usual. We noticed Passport (Ryan Matthews) was missing when we did some downward dog and someone else had to howl.

THE THANG:

Mosey around the green.

8 minute AMRAP
• 15 Merkins
• 10 Carolina Dry Docks
• 10 Diamond Merkins
• 15 Dips (use curb/bench if available)
• Bear Crawl to the middle of the fountain and back out.

Mosey around the green.

8 minute AMRAP
• 20 Squats
• 15 Lunges (each leg = 1)
• 15 Bonnie Blairs (each leg = 1)
• 15 Monkey Humpers
• 5 Broad Jumps out and back

Mosey around the green.

8 minute AMRAP

• 10 Burpees
• 20 Mountain Climbers (each leg = 1)
• 15 Plank Jacks
• 20 High Knees (each leg = 1)
• Sprint to the flag at the veterans memorial and jog back

My chalk was dying while writing out the exercises for each round so I was forced to abbreviate some of the names. Therefore, moving forward, Carolina Dry Docks will forever more be known as Carol DDs.

MARY:

Freddy Mercury
LBC
Pickle Pounder
Boat/Canoe

ANNOUNCEMENTS:

Hop in tomorrow with Drive-thru (Mikel Towe) to read through the New Testament before the end of the year!

COT:

Isaiah was called by God to point out the sins of the Israelites and call them to repentance. But he’s told up front that the people will refuse to listen and will continue to turn away from God. He is sent anyways- with the understanding that he should free himself from the response of the people when he speaks truth to them.

We should approach life the same way. The same spirit that raised Jesu from the dead lives within us. We should go with confidence and free of fear. Being quick to speak both truth and hope!

IPC Week 4

September 29, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 3
WARMUP:
the usual

THE THANG:
50 burpees
5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
200 air squats
20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
50 burpees

MARY:

ANNOUNCEMENTS:

COT:
Congrats on finishing another year of IPC

9/25 LMU Stairs

September 25, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Postman (Scott Colby), Huffy (Ken Hill), vanilla, Flop, Undertaker, Butt Buster, Buzzcut, Own Goal, No Scope
FNGs: 1 No Scope
COUNT: 12
WARMUP:

THE THANG:

Mosey to LMU Stairs for circuit laps

Circuit 25/20/15/10/5

Calf raises
Decline Merkins
Lunges
Dips
Flutter kicks
5 burpees at end of lap
Repeat

Mosey back to AO for some American hammer and boat canoe.