Petunia (aka Daniel Ellis)

ShadyQ

July 5, 2025 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Petunia (aka Daniel Ellis), Pusher, Switchhitter (Tony), Brick, Crash Dummy, Title IX (Christian Prescott), Lilydipper, Curveball, Abacus, Tenderfoot, Serpentine (Jason Pierce), CRISPR, Franzia
FNGs: None
COUNT: 14
WARMUP:

·       20 SSHs (Side Straddle Hops)
·       15 Windmills
·       10 Imperial Walkers
·       10 Arm Circles (front & back)
·       10 Tempo Squats

THE THANG:

20 min Beatdown Circuit (3 Rounds, EMOM Style)
Pick a flat patch under those trees and go 3 rounds of these 5-minute EMOMs (Every Minute On the Minute). Each minute starts a new movement—go hard for 50 seconds, rest 20 seconds.
Round 1: Cardio Burner
• Jump squats
• High knees
• Burpees
• Plank jacks
• Lunges (alternating legs)
Round 2: Core Crusher
• LBCs (Little Baby Crunches)
• American Hammers (2-count)
• Leg Raises
• Flutter Kicks (2-count)
• Low plank hold
Round 3: Upper Body Blast
• Merkins
• Shoulder taps (2-count)
• Carolina Dry Docks
• Wide Merkins
• Diamond Merkins
Short breaks between rounds if needed. Keep the mumble chatter alive!

SHADY SHUTTLE
Have 3 sets of cone lines setup from a starting point.
5 – 10 – 20 s
Do 5 of exercise run to first cone and back, do 10 of exercise run to 2nd cone and back and then do 20 and run to 3rd cone and back.
Exercises:
·       Merkins
·       Squats
·       Big Boys
·       Burpies
Rabbitts can start from the top if they finish.

MARY:

ANNOUNCEMENTS:

4th 9am Q led by Lillydipper. Project Convergence coming in July, wasn’t sure of exact date.

COT:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Jefferson

Leap of Faith

June 19, 2025 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Drum Major, Pele (Jon Lindberg), Doubtfire (Nick Bond), Steam, Sparkler, Switchhitter (Tony), Abacus, Rooney (Carl Whipple), MD Hammer, Brick, Mr Jinxy, Curveball, Serpentine (Jason Pierce), Petunia (aka Daniel Ellis), Gridiron, Franzia
FNGs: 1 Franzia
COUNT: 18
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 10. Runner’s Stretch, Fire Hydrants, Donkey Kicks, $ Stretch.

THE THANG: 1st POC – Mini Cardiac (Pele suggested moving to the grass hill to avoid traffic): Battle Buddy up, Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x4

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – Bros Bowl – Either run back to AO or sprint up & around the Bros Bowl and back to AO.

MARY: None

ANNOUNCEMENTS: Pass the Flag 6/26 to Crash Dummy

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap. It gets a little easier each time.

There and Back Again

August 1, 2023 BackBlasts

AO: asylum-pm
Q: Steam
PAX: Brick (Chris Tittle), OnStar (Arthur Dias), Lilydipper (John Neece), Abacus (Erik Ella), Pusher, Jeevan Kypa, Sparkler (Brian Pitstick), Crash Dummy, Petunia (aka Daniel Ellis), Honeydew (Jason Childers), Drum Major (Mike Johnston), CRISPR (David Smelser), F3 Pluto ( Hugh Nystrom), High Heels (Henry Ritchie), Doubtfire (Nick Bond), Pele (Jon Lindberg), Rooney (Carl Whipple), Glamper, CrankBait, Gridiron
FNGs: None
COUNT: 20
WARMUP:
– Imperial Walker: 10×4
– 10 SSH
– Rockette: 10×4
– 10 SSH
– BAC – F: 10×4
– 10 SSH
– BAC – B: 10×4
– Cherry Picker: 10×4
– 10 SSH
– Twisty: 10×4
– 10 SSH

THE THANG:
Mosey to the Coliseum (right parking lot)
(1) Nickel, Dime, 15 – Part 1
– 3 POC: parking lot – middle – parking lot
– 5 reps – 10 reps – 15 reps (all on a 1-count)
– Done in succession
– PL1: Lunges
– Middle: Merkins
– PL2: Squats
– Stay at PL2 in the wall sit when you’re done
(10 count or something)
(2) Nickel, Dime, 15 – Part 2
– 5 reps – 10 reps – 15 reps (all on a 4 count)
– Done in succession
– PL1: LBCs
– Middle: Flutter Kicks
– PL2: Toe Touches
– Stay at PL2 in the wall sit when you’re done
Mosey down the mulch path to the base of Everest
(3) There + Back Again Part 1
– There: Top of the Summit
– Back Again: Base of Everest
– Battle Buddy up
– Between There + Back Again, each team is responsible for:
– 50 incline merkins
– 50 squats
– 50 lunges
– 50 battle buddy decline BBS
– Get to the Summit: Execute the X in Green on the scorecard, come back down to the Base of Everest
(4) There + Back Again Part 2
– There: Top of the Summit
– Back Again: Base of Everest
– Between There + Back Again:
– 100 SSH (There)
– 100 incline merkins (@ the stump) (took these 10 at a time)
– 10 SSH (@ base or the summit
– Get to the Summit: Execute the X in Red on the scorecard, come back down to the Base of Everest
Mose up to the Bat Cave for Mary

MARY:
– Breathe/stretch OYO for the last 60 seconds

ANNOUNCEMENTS:
– GORUCK Baseline Fitness Test this Saturday at 7am @ the Quacken AO. Lizzy is taking point on this.
– Forg3 2023 is almost just a month away! Checkout this link for all the info + registration: forg3intel.carrd.co/ (Brick and Steam taking point on this)
– WE STILL HAVE THE GHOST FLAG THANKS TO BRICK/GLAMPER/DOUBTFIRE ????

COT:
The Thing In Front Of You Is Not Really “The Thing”
– I eluded to this in the pre-blast on Slack
– I heard this quote from Rick Dunn, who came and spoke at the July Convergence at Shamrock this year.
– It really got me thinking – because as many of you know, this passport thing that Megan and I have been going through has absolutely been the thing right in front of us, right in front of our faces.
– But then I got to thinking about this idea that “the thing in front of you isn’t really “the thing.”
– So, then what’s the real thing?
– Some examples of what it’s been for me: a lack of faith or trust, impatience, pride, a need for control, etc.
– Because there is some freedom in the fact of realizing that the thing in front of you is never really the thing, but it’s reflective of what’s actually going on inside.