A Long Time Ago…


When: 03/20/2024


Number of Pax: 11

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Padawan

The BackBlast:

Weather: Cold and foreboding (“I’ve got a bad feeling about this”)

11 PAX in attendance to help Padawan celebrate his birthday with a Star Wars themed beatdown: Padawan, Webelos, Burgundy, Puddle, Little Finger, Kipling, Time Machine, Bluegill, Sir Topham, Giuliani, McFeely

Into & Disclaimer

Warmup: Imperial Walkers (20), Side Straddle Hops (20), Old Man Stretch, Daisy Pickers (15), Abe Vigodas (15) & Reverse (15), Washing Machines (15)

Mosey around the church and count off into four teams representing the original Star Wars movies and 1 extra. Each team will workout at a corner of the parking lot and do exercises in the name of the most important character from that movie. Continue doing the exercises until the VADER team finishes, then farmer or shoulder carry to the next station.


Squats with block (20)

Overheard press (20)

Little baby crunches (20)

Overhead claps (20)


Your favorite exercise (blockees) (20)

Outlaws (on your 6, draw an O with your legs) (10 to the right, 10 to the left)

Dips (20)

Arm Curls (20)


Lunges (2 is 1) (20)

Upright rows (20)

Kettlebell swings (20)

Elbows on the ground (Jane Fondas, side leg lifts) (20)


Very best exercise (man-makers) (20)

American Hammers (30, 4 is 1)

Derkins (decline merkin) (20)

Elf on a Shelf (20)

Rows (30)

Circle up for group work, number of reps determined by Star Wars trivia.

Total Number of Star Wars Movies: 11 rows

Total Number of Star Wars Animated Shows: 9 grave diggers

Total Number of Star Wars TV Series: 5 squats thrusts

Total Number of Light Saber Battles in the 11 movies (between 16-22); 20 YODA jacks (just like Smurf jacks)

Total Number of Times Someone Says “I’ve got a bad feeling about this.” 11 Imperial Squat Walkers (actually forgot to do this one)

Total Number of Wilhelm Screams in the 11 movies: 11 no cheat merkins (4 in ROTJ alone)

Finish with Mary: flutter kicks (20); heels to heaven (20)

COT: Reflecting on one of my best birthdays, which just involved me taking a day off of work, going to my favorite coffee shop (Wormhole in Wicker Park) and watching Ozzie Smith highlights on YouTube. As you get older, you realize you just want to do what you like, and you care less about what people think about it. Like not needing to spend $100 on a New Years Eve party at a hotel and just doing a movie marathon at home. Don’t be embarrassed to be who you are and to do what you love.

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