BACKBLAST: THU 07/11/2019

PAX: Jiffy, Vamos, Nice n' Easy (QIC)
MOLESKINE: Rain held off and we had mild temperatures (for July) and tolerable humidity today.  Perfect weather for some block work.
WARMARAMA
Big ol' lap around the AO
BLOCK OVERHEAD PRESSES X15 IC
COLT 45'S
– 15X HALF CURLS (LOW) IC
– 15X HALF CURLS (HIGH) IC
– 15X FULL CURLS IC
THE THANG: BLOCK TRANSPORT
The DOT called and needed 3 concrete blocks transported back and forth across the parking lot.  
BEAR CRAWL DRAG across lot
CUSACK (OVERHEAD CARRY) LUNGE back
LOADED CRAB WALK across lot
WOOD CHOP LUNGE back
RECOVERY LAP (no block! huzzah!)
10X BLOCK MANMAKERS
MARY
HEAVY FREDDIES X20 IC
HEAVY HAMMERS X15 IC
HEAVY FLUTTER KICKS X20 IC
COT
No announcements, prayers up for more peace and less violence in society today.

Thursday July 4th, 2019

BACKBLAST: Thursday, July 4th, 2019
PAX: Nice n’ Easy, Wineab (?sp – from DC), Jiffy (QIC) 
 
MOLESKINE:  Great way to start the celebration of our country’s independence
 
WARMARAMA: 
Run around park. SSH x20 IC, Abe Vigoda x 15ICImperial walkers x20 IC, Arm circles x20 IC
 
THANG: 
7 of Diamonds (in our our national pastime): Same exercises at each corner of of the park, run between: 4 rounds –  7 burpees,  then 14 flutter kicks, 21 merkens , and 28 squats at each corner
pull upsx5 and pressesx10 while PAX doing LBCs
 
MARY:  
Freddy mercuries x20IC
E2K  x20IC

COT: thoughts and prayers for our military, safe travels. Nice n’ Easy reminded us we can all agree on what a great country this is to live in. sandbag march this saturday
AAR:  appreciate having a  visitor, need to practice my cadence for Abe Vigodas

BACKBLAST: TUE 07/02/2019

BACKBLAST: TUE 7/2/2019
PAX: Jiffy, Miyagi, Tahoe, Vamos, Nice n' Easy (QIC)
MOSEY up to Po-Po parking lot.
THE THANG: 5-CARD STUDS
Each Pax (5 of us studs) draws a card and we do the exercise and reps on the card.  Then run a lap around the Po-Po station.  Repeato until time.
20X ROSALITA
25X FREDDY MERCURY
30X SSH (JOKER – DEALERS CHOICE)
25X MOUNTAIN CLIMBERS
18X HAND-RELEASE MERKINS
RUN A LAP
25X PLANK JACKS
25X SQUATS
25X SHOULDER TAPS
16X BACKWARD RUN (LENGTH OF LOT AND BACK)
14X CAROLINA DRY DOCKS
RUN A LAP
25X SMURF JACKS
25X DIAMOND MERKINS
14X ALTERNATING SIDE SQUATS
18X BACKWARD LUNGE
25X MONKEY HUMPERS
RUN A LAP
19X RANGER MERKINS
15X OBLIQUE CRUNCHES
18X MERKINS
14X HEELS TO HEAVEN
19X HIGH KNEES
MOSEY back to parking lot
FEW MINUTES OF MARY
20X LBC
20X DOLLY
COT
Announcement of Brute Force Mile (this Saturday!)
Tahoe took us out with a prayer
AAR
After a weekend of home improvement (like a 12-hour squat beatdown), YHC was tired, sore and feeling low on creativity.  At a loss of what to do for Q late last night, I remembered the cards.  They're great for just such occasions and makes it easy on the Q.  I also enjoy the surprise factor – its interesting when even the Q doesn't know what's coming.  Great work today men, AYE!

Backblast for 6-25-19

PAX: YNAB (Washington D.C.), Nice n’ Easy, Vamos, Miyagi (QIC):
Long run around the park stopping in the parking lot for a stretch. Next onto the bleachers for 25 dips and back to the parking lot for 30 flutter kicks. Line tracers across the parking lot ending with 50 LBCs. Sprint across the lot to the bleacher side for 40 shoulder taps and more line tracers back up the lot. Next light stretching. Loop up the hill around the police station and back to the pull-up bars for a circuit for pull-ups, rows, and squats with a plank break between the run and the circuit. Loop around the lower path for another plank break and some Bicycles counted by Vamos. Onto the flag for COT. Thoughts out to those having trouble at this time.
Tahoe is on Q Thursday. See you then.

Tuesday 6/18/19

 

BACKBLAST: Tuesday, 6/18/19
PAX: Nice n’ Easy, Jiffy (QIC) 
 
MOLESKINE:  Rain scared away a few but turned out to be light for most part
 
WARMARAMA: 
Run around park. SSH x20 IC, Abe Vigoda x 20IC Arm circles x25 IC, Imperial walkers x20 IC 
 
THANG: 
Mosey up hill around playground
4 stations at corners of building, alternating 25 to 50 squats, 10-20 merkens, 10 mountain climbers, 10-20 lunges, 3 rounds of this with mosey up hill and around playground between each round
Left time for few a set of pullups and dips
 
MARY:  
Freddy mercuries x20IC
E2K  x20IC
Nice n easy took us out with 25 budda crunches
COT: prayers for making good decisions
AAR:  little wet  but refreshed. over 3 miles of running

Backblast for 06-22-19

Pax:  Sandman, Primus, Vamos, Ragnar, Nice-N-Easy, Miyagi, Crosscheck, Carrot Top, Jiffy and Pinto (Q)

Moleskin:  Initial forecast called for heavy rain, so Pinto wasted his time Friday evening converting his workout to rain-friendly.  The effort proved unnecessary, Saturday dawned clear and bright, without a drop of rain during the workout.  10 Pax showed up for Pinto’s second Q.
Warm-Up:  A few different runs and static stretches to start the workout, a nice, easy start to the day.
11’s:  Circled up and started the first routine with a combination of Merkins and Squats for a total count of 11.  First 10 Merkins and 1 Squat, then 9 and 2, etc., progressing until we reached 1 Merkin and 10 Squats.
The Beast:  We then lined up for our second routine, the “6-6-6”, 6 exercises, 6 sets and 6 reps as we progressed across the field.  Burpees, Merkins, Squats, Plank Jacks, LBCs, and finally Side Straddle Hops.  This was a tough one!
Rubber Arms (just made this name up):  We moseyed over by the chin-up bars for our third routine,  Partnering up, one partner Planked, while the other did 10 Merkins, 10 Tricep Dips and 10 Shoulder Presses.  After each partner did 10, then we moved down by twos to 8, 6, 4 and finally 2 reps.  This was going to be a heavy arm day!
Four Corners Escalator:  Back to the field for our fourth progressive routine, which turned out to be a dosey, much harder than it looked on paper.  We sprinted around the four corners of the field, stopping at the first corner to do 10 Merkins, the second corner to do 10 Merkins and added 20 Squats, at the third corner we did 10 Merkins, 20 Squats and added 30 LBCs.  Back at the fourth corner we did the 10 Merkins, 20 Squats, 30 LBCs, and added 40 Side Straddle Hops.  As if that wasn’t bad enough, we had only come to the top of the escalator, now we needed to come back down.  So, back to the first corner to repeat the 10 Merkins, 20 Squats, 30 LBCs and 40 Side Straddle Hops, at the second corner we dropped the 40 Side Straddle Hops, at the third corner we dropped the 30 LBCs, and finally at the fourth corner we dropped the 20 squats and just did the 10 merkins.
The Wall:  Moseyed over to the wall for the People’s Chair and a few Dad jokes, followed by Mike Tyson’s, we debated on a second set of Mike Tyson’s, but decided to cut our losses and move on to our final routine.
Jacob’s Ladder:  We moseyed over to the small hill for this progressive finale.  A run up the hill, 1 Burpee, then back down the hill was one set.  On the second set, we did 2 Burpees, on the third set, 3 Burpees, etc. up to the seventh set and 7 Burpees.  Most of us had hit a wall by this point and were ready for the misery to end.
Mary:  Rotation of  couple favorites to bring us to the top of the hour, and this workout was complete.
COT:  A couple announcements, Vamos let us know about some upcoming hunters training in Louisville,  and Nice-N-Easy asked if the group wanted to participate again in an upcoming Police fundraiser sandbag carry.  More info on both to be posted in Slack.  Nice-N-Easy took us out.

BACKBLAST: THU 06/20/2019

PAX: Jiffy, Miyagi, Nice n' Easy (QIC)

MOLESKINE: Well, the seemingly endless bout of rain we've been having took a break in the Thursday gloom, long enough for us to get a beatdown in.  YHC was happy to see some pax roll in, because I had a couple new things to try out.

WARMARMA:
SSH X20 IC
IMPERIAL WALKERS X20 IC
ABE VIGODA X20 IC

THE THANG: ATM/TABATA MILE

Three laps around the AO (totaling a mile).

At each of the 4 corners, we did a progressive ATM (ALTERNATING SHOULDER TAPS, TEMPO MERKINS, MERKINS).

After each lap, we did an 8-round TABATA exercise (20 seconds of work, 10 seconds of rest, repeato for 8 rounds).

LAP 1: ALTERNATING SHOULDER TAPS (AST) X10 IC at the corners
TABATA AIR SQUATS

LAP 2: AST X10, TEMPO MERKINS (TM) X10 IC at the corners
TABATA TUCK JUMPS

LAP 3: AST X10, TM X10, MERKINS X10 at the corners
TABATA LBCs

COT: Prayers up for Jiffy's neighbors and coworkers, YHC took us out with a prayer.

AAR: TABATA is a form of HIIT and I've been looking forward to giving it a try.  More challenging than I expected, especially the tuck jumps.  Fortunately for the pax (and the Q) we ran short on time, so the last round of TABATA (originally planned as burpees) got rolled into Mary and we decided to do LBCs instead.  Oh, and the ATM mile was a chest burner, 'nuff said.  That is all.

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Backblast 6/13/19

Backblast 6/13/19

Moleskin:

Ouchee mama! YHC had been out of action for nearly two weeks. Thankfully, the weather was perfect. As Nice n Easy pointed out, it's that time of year when we begin in the gloom and finish in the light with the birds chirping. Yeah, it's pretty great.

Warmorama:

Mosey around lower loop

Imperial Walkers

Willie Mays Hayes

Under the Bridge

Copperhead Squats

Werkins

American Hammers

The Thang:

Red Barchetta (100 SSH, 75 mountain climbers, 50 lbc, 25 Merkins, 10 burpees)

Sausage Works (pullups and SSH)

California Roll, Tahoe Style

10 to 1 (tricep dips and overhead press)

Mary:

Box Cutters

Heel Touches

Homer Marge Mr. Burns

Dolly

COT:

Convergence this Saturday. Prayers up for Toledo's Smokey. Nice n Easy took us out.

PAX:

Nice n Easy

Lonzo (Toledo)

Tahoe (QIC)

Backblast for 6-11-19

Jiffy, Nice n Easy, Vamos, and Miyagi (QIC) decided to come to Amberly to work out this morning. We started with a run to the top of the park by the swings for a push up/LBC ladder. We then moved down to the pull-up bars for a pull-up, row, dip , and squat circuit. Lap around the tennis courts for some ab work (big boy sit ups and oblique crunches). Another lap around the tennis court for npr BTTW. We finished with a mosey to the flag for the COT. See you Thursday.