Backblasts

Back Blast 8-25-18

Nice n Easy

Ragnar

Cisco Kid
Primus
Sherlock
Tahoe

Did a quick mosey around the track (1/3 mile) and went to…

WARM O RAMA

Side Straddle Hops x 25

Imperial Walkers x 20

Merkins x 20

Mountain Climbers x 25

Squats x 20

Moseyed around the track (1/3 mile) to the upper soccer field for…

THE THANG

Pairs

Begin with PAX 1 doing 10 Merkins while PAX 2 holds a plank – Pair switches positions until they reach 100 Merkins

Begin with PAX 1 doing 25 LBC while Pax 2 holds Air Chair – Pair rotates until they reach 200 LBC

Begin with PAX 1 doing 20 squats while PAX 2 holds a plank – Pair rotates until they reach 300 squats

 

Mosey to the soccer field

 

2.) The Beast

PAX starts at cone 1, runs to cones 2, 3, 4 (4 was up hill) and then runs back. At each cone does 6 reps of exercise:

Merkins

LBC’s

Squats

Burpees

Mountain Climbers

 

 

3.) Mosey to hill at the end of the soccer field – partner up

Bear Crawl Up hill

At top do 10 Cock Roach

Crab Walk down

Do 3 sets

CIRCLE OF MAN

Nice & Easy led VQ evaluation
Primus took us out with a prayer.


Backblast 8-23-18

PAX: Nice n’Easy, Ragnar, Miyagi (QIC)
It was a cool morning Amberley Park and we started with a run around the park that included both hills and a additional lap around the police station. The Warmorama consisted of Abe Vigodas 20x ic, Sun Gods forward 20x ic, Sun Gods backward 20x ic, and we finished with Willie Mays Hays 20x ic which included light stretching. We moved onto blackjack squats/pull-ups. We started with 20 pull-ups/1 squat and ended with 1 pull-up/20 squats. Pull-ups were modified as needed and every third set of squats was performed with a 50 lbs sand bag. We finished with a 60 count Superman and a 60 count banana. After a quick COT, it was time to go. See you Saturday for Cisco kid’s VQ.


BACKBLAST: THU 08/09/2018

PAX: Bambi, Crosscheck, Miyagi, Ragnar, Nice n' Easy (QIC)
MOLESKINE: Cooler this morning and foggy at Amberley Five-O.  No deer sightings.  Initially I thought it would be a gang of three as YHC, Miygagi and Bambi laced up for today's shenangigans.  After the disclaimer and a short mosey to the Five-O parking lot, we were joined by Ragnar and Crosscheck.
WARMARAMA/COP:
SSH X25 IC
ABE VIGODA X20 IC
IMPERIAL WALKERS X25 IC
PLANK JACKS X20 IC
COPPERHEAD SQUAT JUMPS X20 IC
SUN GODS – F X20 IC
SUN GODS – R X20 IC
On to the THANG:
ROUTE 66 (ROUND 1)
Dash from lightpost to lightpost around the Five-O station, stopping at each post and, starting with 1 rep, perform exercise and increase reps by 1 at each subsequent station.  Finish at station 11, total 66 reps.  First round – MERKINS
Mosey down to pullup bars for…
SAUSAGE WORKS (ROUND 1)
Form a line, do SSH in cadence.  First pax peels off and performs 5-10 pullups and returns to end of line, resumes SSH.  Repeato until all pax have had a turn on the bar.  First round – WIDE PULLUPS
Mosey back to Five-O parking lot for…
ROUTE 66 (ROUND 2)
Same dealio, second round – DEEP SQUATS
Mosey back to pullup bars for…
SAUSAGE WORKS (ROUND 2)
Same dealio, second round – REVERSE-GRIP CHINUPS
Mosey back to Five-O parking lot for…
ROUTE 66 (ROUND 3)
Same dealio, third round – BURPEES
YHC had planned a third round of Sausage Works (and Mary) but we ran out of time. 
COT
Counterama/namearama.
Brief announcements of Convergence and GORUCK.  YHC, energized by the enthusiasm and presence of another GRT (Bambi), again encouraged the pax to consider rucking as a physical activity that is also a great opportunity for 2nd F.  Bambi announced a Veteran's Day weekend ruck (TBD) in Toledo.
YHC also took a cue from Bambi and gave a brief introduction to myself, my story, why/how I started in F3 and why I keep coming back.
Crosscheck took us out with a prayer.
AFTER ACTION REVIEW (AAR):
YHC was smoked after all those burpees and shared some perspective Dredd gave us at GrowRuck009 in Toledo about bending over and grabbing your knees when you're spent.  Dredd recommends against it (for both mental and tactical reasons), but Ragnar shared his own perspective in the COT, that there are bending-down yoga poses designed for regeneration. There is a time for being strong and muscling through, but there is also something to be said for a gentler approach, being kind to our bodies and executing moves that are effective for recovery.  Thanks Ragnar for the add.

Backblast. Sat Aug 4.

PAX: Miyagi, Nice N Easy, Boomer, Sherlock, Cisco Kid, Primus, Ragnar (QIC)
Warm-a-Rama:
Rocky Balboas | Abe Vigodas | QuickJacks/AxlJacks | Tinkerbell Squats | Merkins | Orphan Annies
Goetta Works:
Single file line. Pax A does 7 pull ups. Remaining Pax on American Hammers.
Partner Beatdown:
Piggy Back Run across field | Shoulder Tap Merkins | Return Run | Punisher Situps
BearCrawl up field
Dora:
100 Yerkins | 200 Newton's Cradles | 300 Heel Touches | Bernie up Huggy Hill | Crabwalk down | 5 burpees in between
Marky Mark:
Slow Press Ups
Side Crunches
Prayers for injured PX (DuFrense, Axl, Robin). NNE took us out with serenity prayer.

Backblast for 8-2-18

Pax: Ragnar, Nice n Easy, Miyagi (QIC)
It was a foggy and humid morning at Amberley park, but it was not raining. Inspired by Axl‘s county fair work out a few weeks ago, we completed the senior county fair (similar exercises, but slower with fewer reps). No running this morning, just a warmorama that consisted of SSH (20x ic) Abe Vigodas (20x ic) Willie Mays Hays (20x ic) Light stretching
Senior county fair: A circuit of exercises that consisted of pull-ups, rows, merkins, over head press with a 40 to 50 pound sand bag, and tricep dips. Each pax decided how many reps to complete each round with the goal of keeping correct form and slowing down each exercise throughout the workout. We completed four to five circuits before moving onto the wall for some people’s chair (about a 180 count) and NPR BTTW (about 2/3 way down the wall.
Next onto Mary and that consisted of LBC (20x ic) Annies (20x ic) Freddie Mercury (20x ic) Newton’s cradle (20x ic)
No new announcements and Nice n Easy led us out with a prayer. Ragnar’s on Q for Saturday. See you then.


BACKBLAST: TUE 07/31/2018

PAX: Miyagi, Nice n' Easy (QIC)
MOLESKINE: YHC checked the weather forecast last night and it didn't look promising.  When the alarm went off this morning, I could hear heavy, steady rain but no thunder.  For a moment I thought about cancelling anyway but knew I'd feel crappy if somebody posted and I wasn't there.  So I suited up and headed out.
I sat alone in the parking lot until 5:15 and was about to start the car when a pair of headlights turned into the AO parking lot. Good old Miyagi.  The F3 side of my brain was stoked that someone else showed, the lazy side of my brain was disappointed that this meant I wouldn't get to go home and drop back into the fartsack afterall.
F3 side of my brain won that argument, no contest.
Here is what we did:
No COP, we got right into it.  I thought of calling this the "Bell Curve" or the "Full Circle" workout (haven't decided which).  Bell curve due to the increasing and then decreasing number of reps.  Full circle because when you add them up, it's a total of 360 reps.
Five laps around the AO, with exercises at each of the four corners:
1) Burpees x10 (total 40)
2) Merkins x20 (total 80)
3) Squats x30 (total 120)
4) LBC's x20 (total 80)
5) Ranger Merkins x10 (total 40)
Then we did a "Gross" of MARY (12 exercises x12 reps each = 144 reps).
1) Freddy Mercury
2) LBC's
3) E2K-L
4) E2K-R
5) Rope climbers
6) Windshield Wipers
7) Oblique V-up-L
8) Oblique V-up-R
9) Flutter Kicks
10) Pulse ups
11) Merican Hammers
12) Buddha crunches
No COT, just usual announcements of convergence and GoRuck Light.

Backblast: Tues 7/24

Backblast: Tuesday 24
Pax: Miyagi, Watson, Ragnar (QIC)
Cool weather. Low key. We kept it simple and light. 
Warmarama: SSH, Arm Circles, Imperial Walkers
Dora: 100 pull-ups, 100 LBCs, 100 knee ups
PlankJack Crawl (Sucked=Instant Classic)
Short circuits: sets of 10
Incline pushups/tricep dips/decline pushups
Box jumps | Step Ups | Side Planks
Mosey to Parking lot for short broga.
Miyagi took us out with a classic wish for better decisions from our regional, state, national, and world leaders. 

Backblast 7-19-18

It was a cool morning when 3 PAX (Skinner, Ragnar, Miyagi (QIC)) met at Amberley park and here’s what we did: – Run a lap and some light stretching. – Dora 123 (100 pull-ups, 200 flutter kicks, 300 gorilla humpers) one pax did the exercise while the other two ran. – NPR BTTW while the PAX held BTTW, one PAX got off the wall and moved to the end of the line and this will be repeated until we ran out of wall and then we went the other direction. – Parking lot animal crawl. Duck Walk across the parking lot and do 10 incline merkins, crab walk back and do 10 decline merkins, bear crawl across the lot and do 10 merkins with left hand elevated on the block, bunny hop or gorilla walk across the lot and do 10 merkins with right hand elevation the block. – Dora consisted of a 60 count table hold and 30 Newton’s cradles. We finished with with a quick COT and Skinner led us out with a prayer.


BACKBLAST: TUE 7/17/18

PAX: Crosscheck, Primus, Tahoe, Skinner, Nice n Easy (QIC)
It was pretty warm and muggy at Amberley Five-O this morning.  As the pax gathered we were pretty much unanimously sleepy and grumpy.  We tried our best to shake out the cobwebs and get our minds right.  Here is what we did.
Mosey half lap to center field, then
COP:
SSH X20 IC
MERKINS X20 IC
LBC X20 IC
COPPERHEAD SQUAT X20 IC
IMPERIAL WALKERS X20 IC
COPPERHEAD MERKINS X10 IC
FREDDY MERCURY X20 IC
LATERAL LUNGES X20 IC
Mosey over to track corner for:
HINDENBURG BLIMPS
4 Rounds (one round at each of 4 corners) of the following sets, performed OYO
10X BURPEES
20X LUNGES (BOTH LEGS=1 REP)
30X IMPERIAL WALKERS (EACH LEG=1 REP FOR TIME)
40X MERKINS (CUT TO 20X FOR TIME)
50X PLANK JACKS (CUT TO 25X FOR TIME)
60X SQUATS (CUT TO 30X FOR TIME)
COT
Short and sweet, Tahoe took us out.
AAR (After Action Review):
It became pretty clear that the HINDENBURG blimps either need a full Saturday hour, or need to cut COP and get right into it, we had to Omaha the last three exercises by half.  Note to self for next time.  Crosscheck led the pack as usual, YHC took my place in six.  The M keeps telling me I need to eat more, and I'm trying but I can't seem to pull out of the six.  Also, a note to all those 50 plussers: the shingles vaccine is a b!tch.  I got it last night and this morning after the workout I felt like I'd come down with the flu.  Think it affected my performance (and mood) this morning.  Thanks to the pax for tolerating me.

Backblast_0714

Chapter One: The Return of Ragnar the Reprehensible

PAX: Boomer, Primus, Miyagi, Nice N Easy, Crosscheck, Tony Danza (Raleigh), Ragnar (QIC)

A tall stranger surveyed the Amberley parking lot, clothed in camo. He introduced himself as “Tony Danza”, towering over the black-shirted minions. There were no fancy socks or weight devices; only relentless verbal jabs from Crosscheck the Clever, who has inherited the witty mantle of brothers Dufrense and Huggy. Ragnar led the pax through Core Canyon and Cardio Valley.

Chapter Two: The Warm-o-Rama

Mosey around lower field

Catalina Wine Mixers

Flutter Kicks

Crosscheck makes joke about spectacular winks

Choke-e-mon situps

Sweat Angels (hallowed be Dufrense)

Sausage Works I

Chapter Three: Don’t Get Squashed by Driving Cops

Mosey/butt kicks/high knees to Huggy Valley

Mountain Climbers

Up/Down Planks

Crosscheck makes joke about Miyagi

Peter Parkers

Side Planks (hold)

Star Plank

Bearcrawl up Huggy Hill

Chapter Four: Adventure on Your Six

Mosey to lower field to all new exciting location: Devil Deer Corner

There, we met our long forgotten friend, The Bruce Lee.

Marge Simpsons

Heel Touches

Freddie Mercuries

Tabletops

LBCs

American Hammers (set of 15 each)

Crosscheck makes joke about deers

Side Mosey around corner of Lower Field

Chapter Five: The Sequel Is Never As Good As The Original

Sausage Works

Continued mosey to Uncomfortably Close Quarters by tennis court for

Bruce Lee, The Sequel

Crosscheck makes joke about QIC’s weight.

Chapter Six: In which an anonymous bystander renames Ragnar “Mister Pain”

Chief Hopper

The Marky Mark (instant classic):

Slow Press Ups 

McGill Curl Ups

Side Crunches

Hip-Ups

Crosscheck makes joke about Nice N Easy.

Sadly, no merlot was spilled. Talk of upcoming Lebanon Prison 5K, Columbus F3 convergence, and Go Ruck events. Tony Danza took us out in prayers to be better husbands, brothers, fathers, friends, and community members.