The Grill

Backblast Archive

Crayola’s Masterpiece

10-03-2026•Q Potsie

PAX

MyraSmokestackBedbugPorkchop

FNGs: Slab (Tyler Meckes)

We did more murder bunnies than ever! It was the last IPC workout of the year.

Bedbug showed up, mentioned he was running 32 miles on Sunday, and then walked (and maybe ran?) around the park. Smokestack left at 7:30 to join a cancer walk in support of Tara. Myra headed out before 8. Who knows what he was up to!

Beatdown

Warmup

Mosey to the corner and back to the shovel flag. Wonder bras, seal claps, high knees, overhead claps, butt kickers, toy soldiers, Peter Parkers, plank jacks. Mosey to the other corner and back to the shovel flag.

The Thang

Place cones at 10 yard intervals for 100 yds.

Start at the 50-yard line

10 Thrusters (Coupon squat lift coupon over head) at 50-yard line

Murder Bunny to 40-yard line

10 Pullovers (V up) to Knees to Block at 40-yard line

Reverse Murder Bunny to opposite 40-yard line

10 Pullovers to Knees to Block at 40-yard line

Murder Bunny to 50-yard line

10 Thrusters at 50-yard line

Murder Bunny to 40-yard line and then transport block to 30-yard line

10 Manmakers (burpee w coupon) at 30-yard line

Transport block to 40-yard line and then Reverse Murder Bunny to opposite 40-yard line and then transport block to 30-yard line

10 Manmakers at 30-yard line

Transport block to 40-yard line and then Murder Bunny to 50-yard line

10 Thrusters at 50-yard line

Murder Bunny to 40-yard line and then transport block to 20-yard line

10 Curls to press to OH Squat at 20 yard-line

Transport block to 40-yard line and Reverse Murder Bunny to opposite 40-yard line and then transport block to the 20-yard line

10 Curls to press to OH Squat at 20 yard-line

Transport block to 40-yard line and Murder Bunny to 50-yard line

10 Thrusters at 50-yard line

Murder Bunny to 40-yard line and transport block to the 10-yard line

10 BDE Sit-ups at 10-yard line

Transport block to 40-yard line and Reverse Murder Bunny to opposite 40-yard line and then transport block to the 10-yard line

10 BDE Sit-ups (lay back, chest press, sit up, OH press) at 10-yard line

Transport block to 40-yard line and Murder Bunny to 50-yard line

10 Thrusters at 50-yard line

Murder Bunny to 40-yard line and transport block to the goal line

10 Kraken Burpees (Burpee that is performed with 3 hand-release Merkins at the bottom) at goal line

Transport block to 40-yard line and Reverse Murder Bunny to opposite 40-yard line and then transport block to the goal line

10 Kraken Burpees at goal line

Transport block to 40-yard line and Murder Bunny to 50-yard line

Round 1 is over

Begin Round 2 with 10 thrusters

Rinse and repeat for 45 minutes

Modifications

Murder Bunny – Lunges with block

Exercise Modifications

Thrusters

Goblet Squats/Air Squats

Pullovers to Knees to Block

Chest Press to Knees to Block (Or other ab exercise)

Manmakers

Hand Release Merkins

Curl to Press to OH Squats

CurlsOH Press

BDE Sit-ups

OH Press

Weighted Big Boy Sit-ups

Announcements

10/12 Fire at Whispers

10/16-17 Men's retreat (see Myra)

COT

Praying for Tara (surgery), Pastor Mark (surgery), Klinger- Neck, job, new baby

4 Corner Escalator Up and Down

09-29-2026•Q Potsie

PAX

PotsiePocahontasPicasso

FNGs: Mowgli (Pantera)

Beatdown

Warmup

Shoulder stretches, Imperial Walkers, Abe Vigoda, Grass Pickers, BSE, Cobra, Plank Jacks

The Thang

Mosey to each corner of the park followed by the pavilion, the first corner, and back to the shovel flag. At each corner do exercise; add a set of exercises with increased reps each time and then deescalate back to one set:

*10 Clock Merkins

*10 Diamond Merkins and 20 Lunges (IC)

*10 Werkins, 20 Reverse Lunges (IC), and 30 Flutter Kicks (IC)

*10 Irkins, 20 Side Lunges (IC), 30 American Hammers (IC), and 40 SSH (IC)

*10 Derkins, 20 Step Ups (IC), 30 Freddie Mercuries (IC)

*10 Carolina Dry Docks, 20 Squats (IC)

*10 Merkins (IC)

Announcements

10/12 Fire

COT

Prayed for Klinger, Tara, and Pastor Mark

Belle Ringer

09-26-2026•Q Myra

PAX

MyraPorkchopPotsieBedbug

Iron PAX week 3, the wheel workout

Beatdown

Warmup

Mosey to Death Valley! Warm-a-rama

The Thang

Flag pole is the center of a “wheel”, 5 cones 25 yards out spaced around that pole. All pax start at the pole with a coupon.

5 manmakers at the pole.

Rifle Cary along spoke 1, 10 we’re not worthy (or overhead press), farmer carry back to pole.

5 man makers everytime you return to the pole. Rifle carry each time out, farmer carry each time back.

Here are the exercises at each other cone:

15 goblet squat (air squat)

20 tricep extension (dip on block)

25 kettle bell swings (row)

30 curls

Repeat until time is up. We got 1.5 rounds in.

Four-Point Body Shop

09-22-2026•Q Potsie

PAX

Porkchop

I pulled out an old Beaker beatdown. Porkchop and I had a stroll around the park due to my Achilles.

Beatdown

Warmup

Strolled down the street for Trunk Rolls, Abe Vigoda, Toy Soldiers, Imperial Walkers, Bat Wings (30 reps each (IC) of front and back arm circles, front claps, overhead claps, and air press), BSE, Calf Stretch, Mountain Climber

The Thang

Strolled to the playground

Arms:

*Pull ups AMRAP

*15 Dips (IC)

*15 Underdogs

Strolled to the pavilion

Chest:

*10 WMD (Wide, regular, and Diamond Merkins)

*10 Maktar N’Diayes (IC) Start in a high plank. Lower one forearm to the ground, then the other; press back up one hand at a time to high plank.

Strolled to the Scoreboard

Legs:

*15 Step ups (IC) each leg

*10 Forward, Reverse, and Side Lunges (IC)

Strolled to the Scoreboard

Core:

*30 sec each Extended Plank

*15 Bird Dogs

*10 Alternating Side Planks

Strolled to the Scoreboard

Arms:

15 Tricep Extension (hands behind head and raise up from bent arm to full extension)

10 Pseudo Planche Merkin hands rotated out; move them as close to your belly as possible.

Strolled to the Scoreboard

Announcements

Oct 12 Fire

COT

Prayer- Tara- surgery; Pastor Mark

Trail run workout

09-15-2026•Q Picasso

PAX

PicassoPocahontasPorkchopPotsie

Two mile trail run with beatdown along the way.

Beatdown

Warmup

Huggy bears, grass pickers, plank, calf stretches, best stretch ever, 4 motivators.

The Thang

Trail run. 20 incline merkins, 20 dips, Indian run across the Black Bridge, lunge walk down hill. 20 calf raises 20 lbc, 20 decline merkins, Indian run back across the Black Bridge. Then we got the blocks and started with Capone's. A capone is when you form a plank line and pass a cinder block between the plank line then do 5 merkins. Then slide the block back and do 5 more merkins. Our next exercise was a ww1 sit-up with a block with a shoulder press. Next we partnered up and did a shoulder tap plank.

Mary

21 one legged wife blazers, 20 Freddie Mercury's, 20 hammers.

Full Body Coupon Grinder

09-12-2026•Q Potsie

PAX

PocahontasPorkchopKlingerSmokestackPotsie

It was a beautiful morning for a beatdown. It was great to see Klinger and Smokestack showed up at 7:55 for a little Mary!

Beatdown

Warmup

SSH, Toy Soldiers, Alt Side Lunges, Grass Pickers, Monkey Humpers, Spider-Man Mtn Climbers, Plank Jacks

Mosey to the shovel flag

The Thang

Round 1 – Strength

With coupon:

•Squats x 20

•Bent Over Rows x 20

•Block Press (bench press on ground) x 20

•Curls for the Girls x 20

Bear hug carry to the playground

⸻

Round 2 – Chest + Core

•Coupon Crucible- block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position.

•Merkins (no coupon) x 20

•American Hammers (no coupon) x 20

•Big Boy Sit-Ups x 20

Rife carry to the basketball court

Round 3 – Power & Hips

•Kettleblock Swings x 15

•Wife pleasers x 15

•Overhead Press x 15

•Block Lunges x 15 IC

Farmer carry to the shovel flag

⸻

Round 4 – Finisher / Shoulder Smoke

•Colt 45s (15 low curls / 15 top curls / 15 full curls)

•Block Hold Overhead x 60 seconds

•Overhead presses 15

Mary

Flutter kicks, LBC, Mike Tysons, and bird dogs

Announcements

9/14 Fire

9/19 7:00 Beatdown at the Bridge; 8:00 Men's Breakfast

COT

Klinger- Baby, Jasper, in NIC; looking for a job

Smokestack- dealing with some personal issues

Full Body Coupon Grinder

09-12-2026•Q Potsie

PAX

Klinger

Beatdown

Warmup

SSH, Toy Soldiers, Alt Side Lunges, Grass Pickers, Monkey Humpers, Spider-Man Mtn Climbers, Plank Jacks

Mosey back to the shovel flag.

Swamp’s Afternoon Call of the Murder Bunnies

09-08-2026•Q Potsie

PAX

PorkchopSmokestackPicassoPotsie

It was a beautiful afternoon. The only thing that seemed off was Smokestack's ability to count!

Beatdown

Warmup

Mosey to “Death Valley” for Seal Claps, Overhead Claps, Arm Circles, Huggy Bears, Imperial Walkers, Toy Soldiers, Side Lunges, Cobra, Calf Stretch, BSE, Peter Parkers, Mountain Climbers, Side Shuffle, Butt Kickers, High Knees, and Mosey back to the shovel flag.

The Thang

Murder bunnies 30 yards

20 Squats

Lunge Walk 30 yards

20 Squats

Repeat two more times

Mosey to the playground

Morning Call (even though it was afternoon): Pax held plank while one knocked out 5 Pull ups; 2 rounds

Mosey back to the shovel flag

15 Dips (IC)

10 V-ups

Karaoke 25 yards

20 Merkins

Karaoke 25 yards

20 Merkins

10 Steps Ups (IC) each leg

walk over to the bandstand

Wall Sit 10 count each

Announcements

9/14- Fire

9/19- Men's Breakfast

COT

Tara- cancer treatments

3 Pax went to Cooperz for coffeeteria

IronBuns week 0

09-05-2026•Q Myra

PAX

PorkchopPicassoMyra

The so called Ironpax week 0 workout was, in reality, a booty workout. So we call it IronBuns this week

Beatdown

Warmup

Mosey to death valley, warm-a-rama with lots of pork chop and myra chatter about homesteading.

The Thang

The chatter continued through the workout.

Coupons retrieved and circled up.

4 round of the following (we did two and then switched things up slightly)

5 manmakers, 11 BDE sit-ups, 26 thrusters, 31 lunches in cadance (no block). Block used for the first 3 exersises.

Round 3: 5 burpees, 11 hand release merkins, 26 jump squats, 31 stepups each leg

After each round, mosey around the tennis court.

Mary

No time for her

Announcements

Fire 9/14

Mens breakfast 9/19

Sweat drenched before fantasy

09-02-2026•Q Porkchop

PAX

PorkchopPocahontasPicassoSmokestack

Group Q

Light workout due to 90 degrees and humid. Drenched in sweat

Beatdown

Warmup

Mosie to Death Valley: abegottas, grass pickers, best stretch, calf stretches, merkins

The Thang

Mosie to play ground:

Pull ups and underdogs

Dips, step ups, inclines, hammers

Mosie to next corner:

Squats, LBC’s, overhead claps,etc

Mosie to pavilion:

Wife pleasers leg raised

Calf raises

Inches

Announcements

Men’s break fast

Fantasy football next

Sam's wife pleaser confession

08-29-2026•Q Bedbug

PAX

SmokestackMyraPicassoPorkchop

Picasso embarrassed us all with extra curls like a beast ( SHOWOFF)

Beatdown

Warmup

Arm circles, Abe vigodas, grasspickers, monkey humpers, best stretch ever merkins between stretch

The Thang

25 dips in cadence, 25 hammers in cadence,25 American hammers in cadence 35 curls w/ coupons,(sprint between the speed bumps courtesy of Picasso)35 kettle bells w/coupons, squats w/coupons mosey to the play ground running of the steps, pull-ups, underdogs, murder bunnies to the tree, 25 merkins, bricklayers back

Mary

6 inches, crabcakes, wife pleaser, calf stretches

Announcements

F3 draft party on Tuesday

Upcoming mens breakfast

COT

Klinger and family

Continued prayer for Tara

Praise that Blair had a healthy boy

Creek run

08-25-2026•Q Porkchop

PAX

PicassoPocahontasPorkchop

Worked up a good sweat!

Beatdown

Warmup

Abegotas, grass pickers, under leg alternating claps (tai Che), calf stretches, mtn climbers, best stretch

The Thang

River trail run

Mosie to half way mark: 25 merkins, 50 LBC’s

Run to end of trail: 100 mix of overhead hand claps, etc with 4 count to 20 arm holds

Mosie half way back: repeat 25 merkins, 50 LBC’c, 50 squats in cadence

Mosie to 1st picnic table: 20 dips in cadence, 30 step ups

Mosie to wood pavilion for pull-ups and close

Announcements

Few prayers for health concerns

COT

Sorry, forgot the photo

Sweaty Pig

08-22-2026•Q Myra

PAX

PorkchopMyraPicassoP.J. ManBedbug

We got pork chop to sweat halfway through the beatdown. Hence the name.

Beatdown

Warmup

Mosey to death valley. SSH, Toy soldiers, wonder bras, BSE, 15 merkins.

The Thang

The workout was "gym style" with multiple locations centered around core exercises at each. Multiple sets.

Station 1: Basketball court

10 merkins, travel width of both courts, 10 merkins, travel back

5 sets for a total of 100 merkins

Travel: mosey + nur, side shuffle, karaoke, front+back lunge, mosey

Station 2: Playground

15 dips IC + pullups to failure + 15 dips IC + underdogs to failure

repeat (thank you Mic for mixing up our dip cadence! slow, fast, hold it)

Station 3: one lap around the park without stopping. Pork chop could have outrun me (Myra) what a man

Station 4: Abs facing the sun off the front of bandstand

Flutters, heels to heaven, 10 squats

repeat

Station 5: Bedbug called block workout

Kettlebell swings (20), curls for the girls (25), presses (20), curls for the girls (25)

Mary

Pork chop started us off with... not crab cakes?!? squats

I forget the rest, come on, its mary for crying out loud. PJ man finished us off with 15 merkins for good measure

Announcements

Mens breakfast 9/19

Labor day LV Maniversary at fish hatchery (Mic and Bedbug planning to attend)

Mic Q'ing tuesday

COT

Continued prayers for Klinger and his family!

Justin as he prepares to move out of his parents house in just over one week

Ron, that he doesn't have too much fun on his cruise (we did not send that prayer up to the big man, for the record, it was a joke)

Absolutely no recollection

08-18-2026•Q Myra

PAX

SwoopPicassoPorkchopMyra

I've slept a few times since Tuesday, so the whole workout is lost. Swoop was there so it was a good time.

Beatdown

Warmup

Mosey to death valley, beautiful weather, the sun is out!

The Thang

Back to the bandstand and all men grabbed a block:

Block exercises followed by a mosey to a specific station. Mosey back for more block exercises. Mosey out to a second station.

Block exercises: Curls for the girls, overhead presses, block merkins

Station 1: playground

step-ups + pullups

Station 2: ball field

dips + who knows, I completely forget, but it was good

Mary

no time for Mary!

Charles Bronson- Death Wish

08-15-2026•Q Potsie

PAX

MyraPorkchopSmokestackPotsie

4 pax showed up on this beautiful morning a little concerned about what the Death Wish would look like!

Beatdown

Warmup

Mosey to Death Valley, Arm Circles, Abe Vigoda, Imperial Walkers, Plank Jack, Peter Parker, Best Stretch Ever, calf stretch, Hamstring Stretch, Side Squats

Mosey to Snack shop

The Thang

Charles Bronson: 3 sets of cones (1st set at the start, the 2nd are placed 80 yds away and then the 3rd set are placed 10 yards past 2nd set, 90 yards from the start line). At the start line complete the exercise, run/sprint to 2nd set at 80 yds, and crawl/jump to the 3rd set; plank for the six and then mosey back to start:

·50 SSH/ Run / Frog jump

·50 Merkins/ Sprint/ Bear Crawl

·50 Monkey Humpers/ Run/ Crawl Bear

·50 LBCs/ Nur/ Broad jumps

·50 Jump Squats/ Run / Toy soldiers

Thang 2:

Mosey to the Pavilion by playground.

15 IC Dips

Morning Call: each PAX does 10 pull-ups or hang for 10 seconds while the rest do an ab exercise (American Hammer, 6 Inches, leg

Raises)

15 Underdogs

Thang 3:

Mosey to the bandstand. Global Warming (hold Al Gore position while slowly shuffling in circle) as we shuffle each Pax calls out an exercise to do. We did: Freddie mercuries, leg raises; wall sits; and one other.

Thang 4: we grabbed the coupons. We did curls; bent over rows; arm presses; and Colt 45s. In between we walked to the tree doing each of the following: rifle carry; farmer’s carry; shoulder carry; and murder bunnies though we don’t go quite as far.

Announcements

1.Fantasy draft coming up. As the loser last year Myra will be preparing a meal. No date is set yet.

2.Lehigh Valley 10th Manniversary is coming up on Labor Day at the Fish Hatchery from 7-9am.

3.Fire Sept 14 at Steve’s

4.Men’s breakfast on Sept 19th @ The Bridge

COT

-Praying for Klinger: recovering from surgery and searching for a job

-Continue praying for Tara’s healing

-Healing for Jim (co-worker’s of Joy’s husband)

Bike ride Beatdown

08-11-2026•Q Picasso

PAX

PicassoPorkchopPotsie

Two mile bike on switch back trail with beatdown along the way.

Beatdown

Warmup

Arm circles, imperial walkers, plank, calf stretch, beat stretch ever, plank Jakes.

The Thang

Two mile bike ride, 20 calf raises, 20 dips, 20 merkins, 20 decline merkins 25 Freddie Mercury's.

Mary

15 wife pleasers, 30 count each 6 inches, 25 lbc.

Announcements

Lehigh valley 10-year anniversary on Labor Day. Men's breakfast September 17th.

Red Barchetta

08-04-2026•Q Potsie

PAX

PorkchopPicassoPotsie

It was a great night for a beatdown. Picasso showed up on his bike!

Beatdown

Warmup

Mosey to the end of the parking lot in the grass. Sun Gods, Abe Vigoda, Grass Pickers, Imperial Walkers, Monkey Humpers, Slow to Fast Mountain Climbers, and Plank Jacks. Mosey to the bandstand.

The Thang

Started off with Ascending Testicles – feet up on the wall at 15 degrees for 10 Merkins, then 45 degrees for 10 more, and then full BTTW 15 sec count.

Mosey to the outfield for Red Barchetta.

Red Barchetta: cones were set at ~ 10, 25, 50, 75, and 100 yards. Run to 100 yards and do 100 Squats, run back and plank for the six; run to 75 and do 75 Mountain Climbers, return and plank, 50 yards/50 LBCs, 25 yards/25 Merkins, 10 Yards/10 Burpee, then do bear crawl back to the start.

We moseyed back to the grass by the bandstand. We each grabbed a coupon. Global Warming – hold Al Gore position and shuffle around in circle; each Pax took two turns of calling out an exercise while we shuffled around the coupons. We did side straddle hops, Colt 45 curls, overhead presses, flutter kicks, Chest presses, and another one.

We then went to the parking lot and ran from one speed bump to another one and Nur half way back and then sprinting the rest of the way.

We went to the pavilion where held a dip while each pax ran to the parking lot and used the guide rail board to do 10 derkin and then return and hold plank.

Mary

Crabcakes, calf raises, and one other one.

Announcements

Reading F3 launch is on Saturday at 7am. Let Potsie know if you are planning of going.

COT

Pray for Dorn, Jack, Terry, and Audrey. All dealing with health issues.

Coupon Walk

08-01-2026•Q Bedbug

PAX

BedbugSmokestackKlingerOlsonPorkchopPotsie

Beatdown

Warmup

arm circles,neck rolls,monkey humpers, grasspickers, Abe vigodas, best stretch ever, plankjacks

The Thang

four corners with coupons, 25 merkins at each corner, step ups hammers, squats, curls,kettle bells, with coupons ww2s

Mary

flutter kicks, crabcakes, box cutters,wife pleaser, scissors

Announcements

Reading F3 Launch on Saturday, August 8th.

COT

Frank family, Tara for healing, Klingers upcoming surgery