Backblasts

Backblast 101219

Pax: Pinto, Jiffy, BG, Orville, Sugar Ray, Skinner, Nice N Easy, Boomer, Miyagi, Tahoe, Crosscheck, Primus, Ragnar (QIC)

Moleskine: 41 degrees and the QIC made a HC to a full-on Broga session. Since it was practically freezing, Primus showed up early to run laps (and trip a couple times) with Tahoe, Crosscheck, Miyagi, NNE, and Ragnar. Short mosey up to the cop station to make a bunch of jokes and find that sweet spot between relaxation and pushing the limit.

Here’s what we did:

Seated stretch/Table/Block/Thread the Needle/Plank/Merkins/GATE (with a T)/Twist/High Lunge/Runners Lunge/Warrior 1/Lunge Twist/Mountain/Palm Tree/Easy Tree/King Dancer/Wide Stance, Side Angel Stretch/Traingle Post/Down Dog/Child’s Pose/Sphynx/Cobra/Locust/King Pigeon/Full Pigeon/Staff/Head2Knee/Boat/Buddha Crunch/Twists/Bridge/Corpse/Shoulder Stand/Banana/Superman/Goddess/Corpse

We made killer time, so QIC opened it to the group. Orville aka Mr Hard2Please led the group in 30 burpees in 1 minute. The equivalent of a T-Payne rap after an Enya ballad. A few others in between. BG took us out with Merkins. 

Popcorn Prayers all around, for those in tough times. 

QIC wishes to extend extra thanks for the group. This was a personal accomplishment, leading a big group through a full brogan session for the first time. It was a little uneven—hard for some and easy for others—but a decent first attempt with a big group. Next time, will modify as needed. 


BACKBLAST: THU 10/10/2019

PAX: Nice n' Easy (QIC)
MOLESKINE: #miyagisdream #blocktober #lonelyQ #didtheworkanyway
THE THANG:
1 LAP (burden block carry)
10X MANMAKERS
25X LBC (li'l block crunches) IC
25X INCLINE MERKINS (on block) IC
20X GOBLET SQUATS (shoulder width) IC
10X SKULL CRUSHERS IC
1 LAP (no block)
10X MANMAKERS
25X FLUTTERKICKS (block overhead) IC
25X DECLINE WIDE MERKINS (feet on block) IC
20X GOBLET SQUATS (wide) IC
10X SKULL CRUSHERS IC
1 LAP (no block)
10X MANMAKERS
20X HAMMER BLOCKS IC
30X UNEVEN MERKINS (on block – 15 per side) IC
20X GOBLET SQUATS (super wide) IC
10X SKULL CRUSHERS IC
MARY
20X HEAVY FREDDIES
20X HEAVY DOLLIES
10X BIGBLOCK SITUPS
20X HAMMER BLOCKS IC
COT
Prayers up for our broken world.

Backblast 10/3/19

Backblast 10/3/19

MOLESKINE:

Twosome on Tuesday and a twosome today. Common denominator = Nice n Easy! YHC had a feeling that today might be a Miyagi’s Dream. It’s my 6th sense. Nice n Easy did admit that he was seriously considering the fartsack this morning, but he soldiered on and joined me for a “last day in the 90s” beatdown. Generally speaking, it was a good beatdown which allowed space for conversation. 

WARMORAMA:

Long run around the entire AO

Some stretching in the parking lot

THE MAIN THANG:

Burpee Sandwich! This is a Huggy favorite. For the uninformed, uninitiated, or the early onset dementia crowd, the Burpee Sandwich goes like this….

X number of reps on one end of the field (for those who need metaphors explained, this would be one slice of bread). Run across the field, stopping at the midway point to do 5 burpees (the pastrami, if you will, in our sandwich). Run to far end of field and do X number of reps (you get the idea). I did declining reps of Merkins on one end and 10 LBCs at the other. At some point I ditched the Burpees in favor of 4x4s. Don’t know how many total cycles we did, but it was plenty.

MARY:

Tabletops x15 IC

Heel Touches x30 IC

Shoulder Taps x20 IC

PAX:

Nice n Easy

Tahoe (QIC)


Backblast for 1019

2 Pax, Miyagi and Nice n’ Easy, met in the in the parking lot this morning and started with a long run. We stopped in the parking lot for a stretch and then ran another lap. After 50 LBCs and more stretching, we moved onto the pull up bars.
Pull up bar circuit: 5 pull ups tall bar 5 pull ups medium bar 10 rows on the small bar 25 slow squats 25 Buddha crunches
Repeat the circuit decreasing squats and crunches by 5 each round (20,25,10,5)
After the circuit, jog around the tennis courts to the south end of the parking lot for 50 more LBCs.
We ended with the COT.
See you Thursday.


Backblast – 092819

PAX: Miyagi, Simmons (Dayton), Tahoe, Crosscheck, Vamos, Milli Vanilli, Primus, Ragnar (QIC)

Moleskine: Been a bit since Ragnar's last Q. Kept things repetitive and difficult to exert a physical and mental exercise. 
Thang:
Lunge Walk to Merlot Hill 
Karaoke to the tree 
High Knees (alt. Chief Hoppers) to the cop station
Bear Crawl up Huggy Hill
At the top:
Orphan Annies / Shoulder Taps
John Travoltas / Plank Jacks
Nolan Ryans 
Mosey to wall / crab walk to green fountain
Wall Worm
Inchworm to Merlot Hill
On yer 6:
Tabletops / 100s
Dying Cockroaches / Buddha Crunch (Looking at you, NNE)
Three big sets in count of 10/15/20. After doing more Fitness Boxing, I've been thinking about upping the hard cardio game, which can be as much of a mental workout as a physical one. By the third round, all the cadence had dropped off (props to Tahoe for calling it out), which is good by my book. Finished off with Door A, B, or C. Crosscheck chose C, so we did a Bear Crawl Battle up Merlot Hill. That was a blast. Someday, my entire Q will be competitive gaming battles. 
Popcorn prayers around the flag for our families, Jiffy's expanding family, world/regional leaders to make better decisions, safe travels, and the whole shebang. Props to Simmons for joining today. 

Backblast

BACKBLAST: TUE 09/17/2019
PAX: Miyagi, Tahoe, Nice n' Easy (QIC)
MOLESKINE: After a week away from exercise and too much time sitting in conference rooms eating bad food, YHC was ready for a good old fashioned beatdown.  "Sweat is just fat crying".  And cry it did… we tackled Dirty MacDeuce.
WARMARAMA:
SSH X25 IC
IMPERIALS X25 IC
ABE VIGODA X25 IC
UNDER BRIDGE X25 IC
THE THANG:
DIRTY MACDEUCE:
ROUND 1:
Merkins x25 IC
LBC x25 IC
Copperhead Jump Squats x25 IC
Lap
ROUND 2:
Werkins x25 IC
Freddy Mercury x25 IC
Gorilla Humpers x25 IC
Lap
ROUND 3:
Ranger Merkins x25 IC
Flutter Kicks x25 IC
Squat Switch Pickups x25 IC
Lap
ROUND 4:
Diamond Merkins x25 IC
American Hammers x25 IC
Copperhead Lunges x25 IC
Lap
EXTRA TIME = BONUS DAYS!
10x burpees OYO
MARY
Oblique V-ups (L) x15 IC
Oblique V-ups (R) x15 IC
In-n-Outs x15 IC
E2K (L) x15 IC
E2K (R) x15 IC
Big Boy Situps x20 OYO
Plank Hold 1 min
COT
Tahoe took us out with a prayer.

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Backblast for 919

Long run and Dora 1,2,3
We started with a long on the upper and lower loops and then moved to the north park of the lower parking lot for 10 merkins. Then onto the bricks for 20 LBCs and finally move to the pull up bars for 30 squats. Do this circuit around the tennis court 10 times and you have an individual Dora 1,2,3.
We finished at the flag for announcements and Vamos took us out with s prayer.
Pax: Vamos, Jiffy, Nice n’ Easy, and Miyagi (QIC)


9/3/19

Backblast 9/3/19 (Tahoe Tuesday)

MOLESKINE:

September is upon us. Vamos mentioned the slight, Fall-like chill in the air. Gotta say, it was nice. YHC has been a bit sore from Vamos’ beatdown on Saturday; thus, I didn’t have anything special planned out, but still felt that Tahoe Tuesday needs to mean something. So we did the following which included some killer Super Sets. Try it at home! It’s fun!

WARMORAMA:

SSH x30 IC

LBC x30 IC

Copperhead Squats x20 IC

Del Brown (Crab walk and Merkins)

MAIN THANG:

Mosey around the lower loop to the sit up bench for Super Sets

  1. Step ups x15 each while partner does LBCs. Flapjack and rinse and repeat.

  2. Tricep dips x30 while partner does Squats. Flapjack and rinse and repeat.

  3. Derkins x15 while partners does Imperial Walkers. Flapjack and rinse and repeat.

Mosey to parking lot 

4x4s x10 OYO (this is a Burpee with 4 Merkins and 4 Mountain Climbers in the down position. These suck.)

Bernie Sanders across parking lot

Mosey around the lower loop to the sit up bench for another round of Super Sets.

MARY:

Heel Touches x30 IC

E2K x15 IC each 

Box Cutters x20 IC

Planks

Merkins

COT: 

Prayers up for East coast folks dealing with Hurricane Dorian and victims of the dive boat burning in CA. Nice n Easy took us out.

PAX:

Nice n Easy

Vamos

Miyagi

Tahoe (QIC)


BACKBLAST: Thursday, 08/29/2019

PAX: Jiffy, Vamos, Nice n' Easy (QIC)
MOLESKINE: Gloom's getting gloomier (and colder). YHC knew this would be tight on time, so we got right to work, no chitta-chat and no warmarama.
THE THANG: TABATA MILE
We alternated running with rounds of TABATA, which is a High Intensity Interval Training (HIIT) model. Each exercise is done for 20 seconds, followed by 10 seconds of rest, X8 (total 4 minutes per exercise)
Run a lap
TABATA Squats
TABATA Merkins
TABATA LBC
Run a lap
TABATA SSH
TABATA Wide Merkins
TABATA BigBoy Situps
Run a partial lap (short on time)
TABATA Tuck Jumps
TABATA Diamond Merkins
At this point, the clock was running out so YHC gave the PAX the choice of one more TABATA round or finish running the partial lap.  They chose the lap.
QUICK MARY
Freddy Mercury X20 IC
COT
FiA continues its takeover of Amberley 5.0 this Saturday. YHC took us out with a prayer.