AO: The Green Room

When: 08/30/2022


Number of Pax: 4

Pax Names: Chick, Sarge, Sumo,

Number of FNGS: 0

FNG Names:

QIC: Sumo

The BackBlast:

It was an immaculate 17℃ morning at Humboldt Park Boathouse. This is literally the weather we need to have 365.25 days per year. Simply stunning. And this set the tone for the day’s beatdown nicely too.

The first PAX to show up was a DR from Pittsburgh: 3 Mile. He told me he took the Green Line west from The Loop and walked from the Western stop up to the park. YHC humbly notified him that he should never do that again but instead take the Blue Line. Is this more walking? Yes. Are you more likely to show up to your destination without having been mugged or shot? Also yes.

Sarge also notified YHC that he would be late. Sumo gladly had a 100 burpee penalty ready and waiting for him for his delay.


This was kept simple today. We started with 21’s followed by 15 count arm circles IC and 15 count circle arms IC.

The Thang

We moseyed to the ball field where it was time to get down to business. Today’s main event was 7 of Diamonds. For those unfamiliar with this stupidity, you can find more details on the Exicon. The gist is this: you do the same exercise at each of the bases. Q assigns the exercise.  Starting at home plate and working around the bases, you do each exercise a multiple of 7 times. It’s kind of like a ladder… okay, it’s exactly a ladder. But with more color. Here’s what we did:

Round 1: Burpees x 7

Round 2: 4 count flutter kick x 14

Round 3: Merkins x 21

Round 4: Ape Squat x 28

Round 5: Time to spice things up and head back down the ladder. Here PAX paired up. One team member stayed back at home plate doing 4 count high knees x 21. The other team member was at 3rd base doing 4×4’s (see Exicon). When the high knees were completed, that PAX ran past their partner to 2nd base. Once there, that PAX began doing 4×4’s. The PAX at 3rd base that previously was doing 4×4’s is now doing 4 count high knees x 21. Rinse and repeat until  one team member made it back to home plate.

Round 6: Round 5 definitely confused everyone (YHC is not good at explaining this kind of thing. Or 0530 is far too early for that much thinking) So this was kept simple as jump squats x 7.


We still had 15 minutes left so what better than to use that time and completely destroy your core. YHC lead the PAX through a high pace and brutal core routine. I honestly can’t recall everything we did. Old person brain. But we filled the 15 minutes with loads of stuff.

Aye – Sumo

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