“I’m wearing you DOWN!”

The title of this backblast is a quote from Steven Q. Urkel, and also a quote from the South Carolina Coastal Humidity.


79 degrees with 83 % humidity


Push yourself, don’t hurt yourself. I am in no way a professional.

Warm Up:

  • SSH x 30 IC
  • TTT x 15 IC
  • Windmills x 20 IC
  • IW x 20 IC
  • 10 Burpees OYO

The Thang:

Mosey to the low wall

8’s of Dips and Derkins

  • 7 Dips – 1 Derkin
  • 6 Dips – 2 Derkins
  • keep going
  • 1 Dip – 7 Derkins

Mosey to the end of the parking lot

10 Burpees OYO

Mosey to the Tennis Courts line up on sideline of near court

11’s of BBSU and V ups

  • 10 BBSU – run to far side of far court – 1 V up – run back
  • 9 BBSU – run to far side of far court – 2 V ups – run back
  • keep going
  • 1 BBSU – run to far side of far court – 10 V ups – run back

Move over to bleachers and picnic tables for 25 step-ups each leg

Mosey to sidewalk by bus loop and parking lot

Bearcrawl across grass to opposite sidewalk and back

7’s of Dips and Derkins

  • 6 Dips – 1 Derkin
  • 5 Dips – 2 Derkins
  • keep going
  • 1 Dip – 6 Derkins

Mosey to the “Michael Bolton” section of the parking lot

Line up with back to sidewalk facing the parking signs

  • 4 Burpees – Spiderman Crawl across the parking area
  • 3 Burpees – Spiderman Crawl back
  • 2 Burpees – Spiderman Crawl across the parking area
  • 1 Burpee – Spiderman Crawl back

Mosey around to the far side of the parking lot and back to the pad. We lost Joker at this point to drive his 2.1 to Okatie.


25 Flutters IC

30 LBC’s OYO

Plank it up

  • Right arm up
  • Left arm up
  • Right arm and right leg up
  • Left arm and left leg up

Superman, Iron Man, Spiderman to TIME

Ball it up!

COR, NOR, Announcements, Prayer Requests


  • This workout didn’t really have a theme mathematical or otherwise. I did say that all of the numbers used have a unique prime factorization.
  • I am home with just my 15 year old daughter for 2 weeks, her eating habits are … unusual. Our altered diet (we had Doritos and popcorn for dinner) had me wondering if this would lead to the first time I have ever seen a Q merlot. Didn’t happen but during those 11’s I felt it looming.
  • Spiderman Crawls without either Bolton or Ray quickly transitioned to Bear Crawls.
  • Tall grass leaves dark seeds all over sweat covered arms and legs.
  • So impressed by all the PAX today.
  • I have been away a lot for the past 4 weeks. It was great to be back in the gloom with my brothers.
  • If you haven’t Q’ed ever or in a while, do it. There is plenty of room on the sheet.
  • Full Disclosure – all natural numbers have a unique prime factorization.
  • Springbok is a beast!

Urkel Out!

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