Backblast 5-14-19

Backblast 5-14-19

MOLESKIN:

It’s the new Miyagi!! Seriously, the dude was the first one in the parking lot this morning, anxious to kick some ass. Typically, Miyagi comes screaming in on two wheels at 5:15 sharp. Well, it was Tahoe Tuesday, after all.

WARMORAMA:

Long run around the AO. About a mile.

SSH x30 IC

LBCs x30 IC

Sun Gods x30 IC

Vanilla Ice x30 IC

Copperhead Squats x30 IC

THE THANG:

1.      Parking Lot Pain, Tahoe style. 4 rounds of the following.

Line Tracers

Toy Soldier to the bleachers

15 Irkins

15 Tricep Dips

2.      Sausage works at the pull up bars. 4 rounds

5 pull ups while PAX performs LBCs, Plank, Table, and Squats.

MARY

Heel Touches x30 IC

E2K x15 IC each

Pinterest x20 IC

Buddha Crunches x20 IC

COT:

Reminders for June convergence and payments to Ragnar. Miyagi took us out.

PAX:

Miyagi

Jiffy

Tahoe (QIC)

 

BACKBLAST: SAT 05/11/2019

PAX: Primus, Tahoe, Miyagi, Vamos, Ragnar, Pinto, T-Rex, Nice n' Easy (QIC)
MOLESKINE: 8 pax rolled into Amberley Five-O for a ruck workout taken from the GORUCK monthly #ruckingchallenge for May. We had a surprise visit from our man T-Rex from the great Commonwealth of Kentucky! The theme of the challenge this month is service appreciation, with a different workout each week honoring a different service, and this was teacher appreciation week.  The workout included two rucks with a round of #geometricsequence PT sandwiched in between.
As written:
1 MILE RUCK
1 MIN AIR SQUATS
2 MIN ACCUMULATED PLANK HOLD
4 PUSHUPS
8 DEADLIFTS
16 RUCK THRUSTERS
32 RUCK SWINGS
64 LUNGES
128 FLUTTERKICKS (32 4-COUNT FLUTTERS)
2 MILE RUCK
COUNTARAMA/NAMEARAMA/COT: Tahoe took us out with a prayer for teachers, mothers and all who are injured, inside or out.
AAR: I knew going in that this would be a stretch to get it done in an hour. Plus, I made it harder than it was written: instead of just deadlifting our rucks, I had us deadlift 50# sandbags while wearing our rucks.  Also instead of a straight-up 2 mile ruck, I added some suck-ass coupons: 2x slosh tubes (~30#), 2x 5-gallon gravel buckets (45#) and 2x sandbags (50#).  With an eye on the clock, I cut the 2-mile route I had planned at about the halfway point and headed back to the AO, wanting to be respectful of the pax's time.  Upon our return, I was pleasantly surprised that the pax wanted to finish out the remaining mile with laps around the AO so we dropped the coupons and got the miles finished.  Thanks men for a great workout and great inspiration to DFQ ("don't f–ing quit") and do the work!

BACKBLAST: TUE 05/07/2019

PAX: Jiffy, Tahoe, Nice n' Easy (QIC)
MOLESKINE: A lovely, mild and dry (for a change) May morning.  Initially thought it was going to be "Two-fer, Tahoe Tuesday" as it was only YHC and Tahoe.  Offered Tahoe the option to skip Plan A in favor of a more "casual" Plan B and then Jiffy rolled in.  Back to Plan A.
COP
SSH X20 IC
MERKINS X15 IC
SQUATS X20 IC
LBC X20 IC
PIVOT TWIST X20 IC
WERKINS X15 IC
SHOULDER-WIDTH SQUATS X20 IC
FREDDY MERC X20 IC
IMPERIAL WALKERS X20 IC
RANGER MERKINS X15 IC
WIDE SQUATS X20 IC
FLUTTER KICKS X20 IC
THE THANG:
MOSEY TO HUGGY HILL
BEAR CRAWL UP TO PATHWAY
REVERSE BEAR CRAWL UP TO SWINGSET
DIPS X20 IC
DERKINS X15 IC
CRAB WALK DOWN
REPEATO [**NO TIME FOR 2ND ROUND]
MOSEY TO PARKING LOT
SPRINT FULL LENGTH OF LOT
PAULA ABDULS FULL LENGTH [**1ST HALF OF LOT]
LUNGE WALK FULL LENGTH [**2ND HALF OF LOT]
REPEATO [**SWITCH ORDER OF LUNGES/ABDULS]
DECONSTRUCTED BURPEES
10-TO-1 EACH COMPONENT OF A BURPEE:
SQUATS (TOUCH GROUND) 10X
LEG THRUSTS 10X
MERKINS 10X
LEG THRUSTS 10X
SQUAT/JUMPS 10X
REPEATO, DECREASING BY 1, DOWN TO 1X
[**ONLY TIME FOR ONE ROUND OF 10]
MARY
DYING COCKROACH X20 IC
BOXCUTTERS X20 IC
LEG CLIMBS-L X15 IC
LEG CLIMBS-R X15 IC
WIDE TOE TOUCHES X20 IC
OBLIQUE V-UP-L [**CUT FOR TIME]
OBLIQUE V-UP-R [**CUT FOR TIME]
COT
Announcements of planned convergence on 6/15 to celebrate 2 years of F3 Cinci goodness, and talk of a potential Memorial Day Murph (with potential special guest Wiseguy from F3 Tallahassee).  YHC took us out.
AAR
My planning was off today; my Weinke was overly ambitious.  There were many places [**Noted above] where I had to cut/modify for time.  Tahoe suggested we try this one again, either on a Saturday or with a shortened COP.  I'd like to do the full 10-to-1 on the deconstructed burpees.

Backblast for 5-2-19

5 pax (Miyagi QIC, Tahoe, Nice ‘n Easy, Jiffy, and Vamos) showed up on Thursday in the fog and here’s what happened:
-Long run around the lower and upper park -Light stretching -45 dips, 46 Annies (2 hands 1 count), and 50 squats. -9 to 1 pull-ups/incline merkins ladder -NPR people’s chair and NPR BTTW -Move to the parking lot for Mary (30 flutter kicks ic, 51 LBCs ic, and 50 E2K ic)
Count o rama, name o rama, prayer.
Cincinnati convergence on 6-15 to celebrate 2 year anniversary. More details to come later.

BACKBLAST: TUE 04/30/2019

PAX: Miyagi, Nice n' Easy (QIC)
MOLESKINE: When YHC arrived at Amberley Five-O, there was a pickup already parked, thought it was Vamos. It was not Vamos. I don't know who it was, but it was a non-F3 truck. Miyagi rolled in on two wheels at 5:14. And then there were two. I scrapped the Weinke I'd prepared and Miyagi and I had a more casual, "run around and do stuff" kind of day. Casual doesn't mean easy, though. Just sayin.
Much running interspersed with sets of 2 exercises, 2 rounds per set.
RUNNING (LAP AROUND TRACK)
DIPS – 20X OYO
MERKINS – 20X OYO
REPEATO
RUNNING (UP TO PLAYGROUND)
STEPUPS (2_is_1) – 20X OYO
LBCS – 50X
REPEATO
RUNNING (AROUND TO LOW WALL)
DECLINE MERKINS – 15X OYO
SQUATS – 50X OYO
REPEATO
RUNNING (LAP AROUND TRACK TO PARKING LOT)
UNEVEN CURB MERKINS – 20X OYO
FLUTTER KICKS – 20X IC
REPEATO
RUNNING (BEHIND POPO STATION UP TO PLAYGROUND HILL)
BEARCRAWL UP TO PLAYGROUND
SSH – 25X IC
DECLINE SWING MERKINS – 15X OYO
REPEATO
RUNNING (BACK TO PARKING LOT)
MARY
FREDDY MERCURY X20 IC
LBCs X25 IC
DIRTY TABLES X20 IC
DOLLY X20 IC
COT
Circle of trust was short, Miyagi and YHC discussed the pitfalls of aging and strategies for fueling prior to workouts (YHC experimented with half a banana this a.m.)
AAR
This was casual but not an 'easy' day by any stretch. I think my cinder blocks are cursed – this is the second time in recent days I've planned a workout, loaded up my car with blocks and then not used them. I think Miyagi was thankful for that. It's all good, we got in more running than usual, which is kryptonite for both of us.

Backblast 4/27/19

Backblast 4/27/19

Moleskin:

Excellent morning with 9 PAX busting out a Dirty Threesome (3 different “dirty” routines) with some Hulk Hogan (Primus’ 125 lb heavy bag) team carries. Orville, Ragnar, and Miyagi were in rare mumblechatter form, meaning it was a typical Saturday beatdown. Awesome seeing Depth Charge again!

Warmorama:

Lap around lower loop

Willie Mays Hayes

SSH Vamos count

LBCs Vamos count

Peter Parker

Parker Peter

Imperial Walker

The Main Thang:

Dirty Del Brown (Dirty Harry crab walk with Merkins)

Hulk Hogan Crowd Surf

Mosey to tennis courts

Dirty Hookup

Dirty McDeuce (run up Merlot Hill and around between sets)

  1. Merkins, American Hammer, Lunges

  2. Catalina Wine Mixers, LBCs, Monkey Jumpers

  3. Derkins, Shoulder Taps, Copperhead Squats

  4. Tricep Dips, Annie's, Al Gore

Hulk Hogan Bucket Brigade up Merlot Hill and back down

Mary:

E2K

Heel Touches

Hundreds

Superman/Banana

Pickle Pounders

COT:

Primus shared his F3 story. Some plans were discussed regarding Ragnar's moven later in the day. We expressed missing some of our regulars who have been injured or who have fallen off the path. Looking forward to getting double digits again! Sandman took us out with prayer.

PAX:

Ragnar

Vamos

Primus

Sandman

Orville

Nice n Easy

Depth Charge

Miyagi

Tahoe (QIC)

AAR:

Overall, today's menu of exercises worked well. Dirty McDeuce plays nicely with all other routines. Additionally, the Hulk Hogan carries were cool. I'll look to incorporate those more often. I need to find a better spot in the AO for Dirty Hookups. Second time around with those and I'm not pleased. On a personal note, I was smoked today. Illness and infrequent attendance has set me back a bit. Accordingly, I regret counting cadence SO much today. I won't make that mistake again!

Backblast Tue 4/23/19

 

BACKBLAST: 4/23/19 
PAX: Miyagi, Tahoe, Nice n’ Easy, Vamos, Ragnar, Jiffy (QIC) 
 
MOLESKINE:  First Q for Jiffy. Warm weather brought out a generous weekday PAX. Unbeknownst to the PAX, I woke up extra early to buy a watch from a BP gas station because not one could be found in my house. Unfortunately it had no light so had to carry the cell phone for time keeping.  Vamos gave us a quick 101 class in Japanese culture and his apparent surprise at the lack of PDA.   
 
WARMARAMA: 
Run around park. SSH x20ct, Abe Vigoda x 20IC, After a rocky start on the cadence, the PAX (thanks Ragnar) helped Jiffy pull it together. Arm circles x25 IC, Merkens x20IC, Imperial walkers x20 IC 
 
THANG: 
After Mosey around police station,  Jacobs’s ladder on the hill by Tennis court, 9 Burpees at top alternating with LBCs at bottom, with progression to 1 at top and 9 at bottom 
Dora:  cumulative 100 Overhead claps, 125 Lunges (Vamos apparently Q Jacked my planned Squats) with partner running around Tennis court  
10 pullups each while PAX did Moroccan night clubs IC (approx 40). As Q I selfishly started first. 
 
MARY: 
Limited due to time
E2K  x20IC 
Homer to Marge   thanks to Ragnar 
 
COT: 
I forgot to ask for announcements. Was so mentally exhausted from stress of first q almost forgot my name. Tahoe led prayer, particularly for those with physical injuries/illness. 
 
AAR: 
Definitely planned way more than needed on first Q. Underestimated difficulty of the ladder on hill and glad I modified based on PAX questions. Was difficult to keep cadence and keep track of reps, time, and all the things going on with PAX – probably takes practice. The support and reminders from PAX in the mumble chatter throughout were much appreciated. Felt quite energized after the workout despite my lack of sleep. Time to invest in a watch for workouts. 
 

BACKBLAST: Sat 04.20.19

PAX: Nice N Easy, Orville, Miyagi, Ragnar (QIC)
Moleskine: Wet, overcast, and mucky. QIC was grateful to have 3 other suckers along for the ride.
Gooserun to warmup. Sausage Works at chin up bars.
Continued Gooserun with Card Draw, around lower field to upper field.
Mostly fine until we drew the 100 reps of leg lifts. Worse than it sounded.
Pyramid exercise: 1 Wall Jump, 2 Catalina Wine Mixers, 3 Big Boy Situps. Multiply as you go up to 5 Wall Jumps, 10 Catalina Wine Mixers, and 15 Big Boy Situps. Then back down to 1,2,3.
Orville figured out the algebraic expression of this–something like x(1a + 2b + 3c)=We Hate Ragnar.
Much worse than it sounded. 
QIC learned a new German word—"Schadenfreude": taking pleasure in the pain of others. Apparently, QIC has a reputation. Noted.
10 Minutes of yoga underneath the awning, while the cops lovingly made jokes from their security cams.
Ended with reflections on the Easter season. (BTW, QIC is Agnostic. Blame Boomer turning QIC onto Anthony DiMello).
Easter Saturday is when the disciples of jesus had to face their friend's death and consider his impact.
Coinciding with 2nd day of Easter, QIC encouraged each PAX to reflect on a loved one who had passed, share their story, and an impact they made on lives.
Grateful for this group on Easter Saturday.

Backblast for 4-16-19

Four people, Miyagi (QIC), Jiffy, Ragnar, and Tahoe showed up Amberley on Tuesday morning. We did some stuff.
Run across the field and do 20 merkins and mosey back. Repeat four more times with werkins, ranger merkins, diamond merkins, and knuckle merkins. 100 merkins in total.
To the parking lot for four corners, I think that is what Primus calls it. After each run around the parking lot we did 40 of each: punisher sit ups, right obliques, left obliques, LBCs, and e2k (20 each side). 200 ab exercises in total.
Next to the tennis courts for a lap around the courts and after each lap we did 60 of each: squats, lunges (30 each leg), monkey humpers, more squats, Willie Mays Hays, and more squats. I lost count and we did 360 leg exercises and not 300. I was glad Tahoe and Ragnar set the pace on a few of the laps because I was getting lazy.
We finished with announcements and a prayer. I didn’t want to get up and go but glad I went after it was over.
Miyagi

BACKBLAST: THU 04/11/2019

PAX: Jiffy, Tahoe, Nice n' Easy (QIC)
MOLESKINE: Knowing Mr. Miyagi would likely be out due to Weds night Karate and Tahoe on the fence about posting, YHC brought my own self-punishment equipment (read: ruck, sandbag) in case of #miyagisdream.  Turned out there would be no need, as Tahoe and Jiffy rolled up to save the day.  What follows are the shenanigans these three F3 brothers got into.
WARMARAMA:
Winding (Miyagi-style) run up to Huggy Hill (playground hill on the other side of the Muni building).  On the way, we noticed someone had left the gate to the tennis courts open.  YHC made a stealth turn into the courts and we took a lap around the inside perimeter.  It felt positively naughty being in there in the early morning gloom when it's supposed to be locked, but YHC made a mental note to make a trip to the Muni building during bidness hours to see if I can finagle a key card (I live nearby on a street that gets Amberley services, so maybe..)  We could do some good work in there – big, open space, flat, paved, clean, lots of lines, etc and plenty of nets for Ragnar to leap over as the rest of us mere mortals are gasping for breath.
THE THANG: HILL SPRINT POKER (It was the best I could come up with; YHC's not very clever)
Start at the base of Huggy Hill, sprint all the way to the top, ending at the swing sets.
THEN, each PAX picks a card from the F3 BEATDOWN BOX (workout deck), where each card is an exercise set.  Perform all 3 exercises, walk back down to base of the hill, rinse and repeato.
Suits represent body zones, card numbers +10 = reps.  Court cards are 25 reps, aces are a hundy.
D = DIAMONDS, upper body
S = SPADES, lower body
H = HEARTS, cardio
C = CLUBS, core/abs
HILL SPRINT!
7D DERKINS 17X
8H SQUAT THRUST 18X
JD DIPS, 25X
HILL SPRINT!
3H SPRINT 300M
AH SSH 100X
4H SPRINT 400M (Seriously with the sprints? I felt Merlot coming after this one)
HILL SPRINT!
JC SHOULDER TAPS X25
AD ARM CIRCLES 100X
5D HAND RELEASE MERKINS 15X
HILL SPRINT!
KD MERKINS 25X
4S ALTERNATING SIDE SQUATS 14X
5S STANDING LUNGES 15X
HILL SPRINT!
KC AMERICAN HAMMERS 15X
7H BEAR CRAWL (AROUND THE CIRCLE PERIMETER OF THE SWING SETS)
9S LOW, SLOW SQUATS 19X
HILL SPRINT!
JS SMURF JACKS 25X
6D WIDE MERKINS 16X
2D HAND CLAP MERKINS 12X
With a few minutes left, we headed back to the parking lot but stopped off for a 60-second BTTW.
COT
Announcements of upcoming convergence on Saturday, 4 May to celebrate our 2-year anniversary (GO, US!).  Tahoe to share his Saturday, 4/27 Q with Jiffy and Pinto.  YHC took us out with the Serenity Prayer.
AAR
I've used the deck of cards a few times now – each time I'm not sure how it's going to go and each time I've been pleasantly surprised.  Even though this was technically kind of a grinder workout, the surprises of not knowing what's coming kept it fresh, even for the Q.  It also seemed to make the time pass REALLY quickly.  At one point I looked at my watch expecting to be about halfway through and we only had 10 minutes left.
ALSO, additional proof that we are getting faster/stronger.  I kept the stack of cards we used for writing up the backblast, and, going back through them, I was surprised at HOW MUCH WE DID.  We packed a lot of activity into 45 minutes!  T-claps!
Plus, on a personal note, that last exercise (HAND CLAP MERKINS) I was already making excuses before we even started, telling the pax (and myself) that I couldn't do them and would likely have to modify.  Happy to report I surprised myself and busted 'em.
NnE OUT