Backblasts

BACKBLAST: THU 8/15/2019

PAX: Bumper (DR from Columbus), Jiffy, Miyagi, Vamos, Nice n' Easy (QIC)
MOLESKINE: Full moon and cool, sub-70 temps made for great morning workout conditions.  We welcomed Bumper from Columbus and saw a couple of bucks grazing out in the foggy gloom.  Short on creativity, YHC pulled out the cards for a Pax Poker Party.  After running a lap around the AO, each pax got to pick a card.
RUN A LAP
JOKERS WILD – SPRINT, LBC X20 (twice)
7 CLUBS – LBC X17
A SPADES – CALF RAISE X100
5 HEARTS – KARAOKE (parking lot, back)
5 CLUBS – OBLIQUE CRUNCH X15
RUN A LAP
A HEARTS – SSH X100
5 DIAMONDS – HAND-RELEASE MERKINS X15
Q HEARTS – BURPEE X25
4 CLUBS – HEELS TO HEAVEN X14
5 SPADES – LUNGES X15
RUN A LAP
J HEARTS – PLANK JACK X25
2 DIAMONDS – HAND CLAP MERKINS X12
A CLUBS – FLUTTER KICKS X100
Q SPADES – MONKEY HUMPERS X25
J CLUBS – SHOULDER TAPS X25
RUN A LAP
MARY
LBC X20 IC
E2K(L) X20 IC
E2K(R) X20 IC
BUDDHA CRUNCH X15 IC
COT: Announcement to be mindful of potential last-minute Q sub requests from Jiffy, also FiA launching this Saturday, same time/place as us.  Bumper took us out with a prayer.

BACKBLAST: SAT 08/10/2019

PAX: BG, Crosscheck, Jiffy, Orville, Primus, Tahoe, Vamos, Nice n' Easy (QIC)
With no Q assigned, YHC was initially planning on running a "Dealer's Choice" or "Tag, you're Q" workout, where I'd "tag" someone to run an activity, then they would tag someone else, etc.  At the 11th hour, though, I decided to just say the hell with it and Q the whole thing.  Because reasons.  Because control.  Because everything in my world must be just so.
WARMARAMA
KETTLEBAG GOOSE RUN – 2 laps
This was a goose run where the last pax in the single-file line would stop and do 6 kettlebell sandbag swings, then run (carrying bag) to catch up, move to the front of the line and hand off the bag.  Then we would pass the bag back to the last person in line who would stop for swings, etc.
THE THANG:
THE BEAST 666
6 EXERCISES, 6 SETS, 6 REPS spread over the course of running across the field:
BURPEES
BIGBOY SITUPS
CAROLINA DRY DOCKS
DEEP SQUAT JUMPS
MERKINS
BUDDHA CRUNCH
HILL SPRINT/BURPEE 10-TO-1
Sprint up to the crest of Huggy Hill, perform 10 burpees, walk back down.
Repeato for 9 burpees, 8 burpees, etc down to 1.
MARY
CYCLE BOATS X15 IC
EDWARD SCISSORLEGS X10 IC
PULSE UPS X15 IC
COT
Announcements of FiA starting (next week!), Huggy's visit (next week!) and prayers; Vamos took us out.
AAR
YHC was squarely in the six on this one, and was glad to have some company.  Learned (the hard way) the importance of proper fuel, because I skipped dinner last night and had only light snacks at Chateau Primus for D&D.  I was running on E today and man-o-manischewitz did I pay for it; I was all up in my head for the HILL SPRINT/BURPEE 10:1 grinder, wasn't sure I'd be able to complete it (but I did).  Thanks to my buddies Primus and Orville for the inspiration.

BACKBLAST: TUE 08/09/2019

WW5 (Weekday Warrior 5): Jiffy, Miyagi, Tahoe, Vamos, Nice n' Easy (QIC)
MOLESKINE: The season's changing. It's a little cooler and a little darker in the early morning gloom, and it's not quite cracking dawn anymore when we finish.  It was perfect weather for a NnE beatdown.
WARMARAMA
SSH X25 IC
MERKINS X10 IC
LBCS X20 IC
PIVOT TWISTS X25 IC
WIDE MERKINS X10 IC
FLUTTER KICKS X20 IC
MOSEY TO WALL
10 TO 1'S – Start with 10X of each, decrease to 9X, 8X etc down to 1X.
WALL JUMPS
DECLINE MERKINS
BB SITUPS
MOSEY BACK TO LOT
ATM MILE
10X AT EACH CORNER:
ALTERNTING SHOULDER TAPS X15 IC
TEMPO MERKINS X10 IC
MERKINS X10 IC
MARY
IN AND OUTS X15 IC
CYCLE BOATS X10 IC
OBLIQUE CRUNCH L X10 IC
OBLIQUE CRUNCH R X10 IC
DYING COCKROACH X20 IC
COT
Announcements of Huggy coming into town next week, and FiA starting up on 17 Aug. Vamos took us out with prayers.
AAR
We're definitely getting stronger and faster. I used to think the 10-to-1's were a killer sequence.  It's still not nothing, but the pax handled it with relative ease and, when finished, casually asked "What's next?"  What's next was the ATM mile – which seemed easy when it started with the alternating shoulder taps but was a shoulder meat grinder by the end.  I had more planned but had to cut for time.

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Backblast for 8-6-19

It was a muggy morning when Vamos, Tahoe, Nice n’ Easy, Jiffy, and Miyagi (QIC) arrived at Amberley. We started with a long run around the park and ended in the parking lot for a stretch. We then moved onto some:
Moroccan night clubs (25x ic) Vanilla ice (25x ic) Sun gods forward (13x ic) Sun gods backward (12x ic) Willie Mays Hays (25x ic) Squats (25x ic) at the request of Vamos
Circuit time. Sprint across the lower parking lot, 30 LBCs, (zombie walk, toy soldier, butt kick, high knee (your choice)) back to the bleachers by the baseball diamond for 20 dips. The goal was 10 times and given the time left this was pretty ambitious. We ended up completing 7 of the 10. Tahoe was concerned that we did not get enough ab work, so we planked for announcements and completed Annie’s (10x ic) before Tahoe took us out with a prayer.
There are still open spots on the q list and see you on Thursday.


Backblast 8/1/19

Backblast 8/1/2019

MOLESKIN:

Happy August, everybody! 5 PAX rolled out to start the month with some pain and gain, Tahoe style. Thoroughly lacking any creativity at all, YHC decided to toss out a reprise of last week’s beatdown, with a twist. Great to see Big Green out in the gloom!

WARMORAMA:

Lap around the lower loop

SSH x25 IC

LBC x50 IC

Mountain Climbers x25 IC

Copperhead Squats x25 IC

Del Brown (10 Merkins, crab walk, 10 Merkins, crab walk, 10 Merkins)

THE THANG:

Parking Lot Pain Circuit. 5 stations: kettle bell swings, jump rope, box jumps, sandbag squats, Hairburners. Got through the circuit 2x with the following two “breaks”– 1. E2K 2. sprint across the field, 25 SSH, sprint back.

MARY:

Simpsons (Homer, Marge, Mr. Burns)

Marching Hundreds

Heel Touches x25 IC

Nolan Ryans x10 IC each side

COT:

Vamos took us out.

PAX:

Vamos

Big Green

Jiffy

Miyagi

Tahoe (QIC)


Backblast for 7-30-19

We started with the long run around the park and stopped for a stretch on the north end of the lower parking lot and did
Willie Mays Hays (20x ic) Abe Vigodas (20x ic) Sun gods forward (20x ic) Sun gods backwards (20x ic)
Onto a blackjack that started with 20 merkins and 1 LBC and should have ended with 1 merkin and 20 LBCs. Merkins were completed in the north end of the park lot and LBCs were done at the near the pull-up bars. Because of time, the blackjack was modified to the following:
20 merkins – 1 LBC 19 merkins- 2 LBCs 18 merkins- 5 LBCs 15 merkins- 10 LBCs 10 merkins- 15 LBCs
Next we moved onto a pull-up, row and squat circuit starting with 5 of each and going down to one of each.
Next was Mary:
90 count table E2k left and right (20x ic) Freddie Mercury’s (called by Jiffy) Newton’s cradles (called by Tahoe)
Because we had a little time left, we did one more set of pull-ups, rows, and squats.
We ended with COT.
PAX: Jiffy, Tahoe, and Miyagi (QIC)
The rain held off and I had a little trouble with the blackjack timing, but I think it was a good workout. See you on Thursday.


Backblast 7/25/19

Backblast 7/25/2019

MOLESKIN:

Awesome high 50s temps this morning. 4 PAX rolled out to get better this morning. We even started on time!

WARMORAMA:

Lap around the lower loop

Willie Mays Hayes x15 IC

Vanilla Ice x25 IC

Peter Parker x15 IC

Imperial Walker x25 IC

Parker Peter x15 IC

THE THANG:

Lt. Dan Pyramid. 3 stations = kettle bell swings, box jumps, jump rope. 

We rotated through the stations pyramid style based on kettle bell swings (15, 20, 25, 30, 25, 20, 15). With four PAX, the fourth station was LBCs.

AAR:

Lt. Dan is F3 speak for leg routines. This was a grinder. But there was plenty of room for modification. The kettle bell swinger set the pace. Vamos emerged as the champion rope jumper. Dude would be at home on any playground! LBCs proved to be a nice break.

MARY:

American Hammers x20 IC

Heel Touches x25 IC

Buddha Crunches x20 IC

Table (each PAX counts 10)

COT:

Vamos took us out.

PAX:

Vamos

Jiffy

Miyagi

Tahoe (QIC)


Backblast for 7-18-19

It was a warm and humid morning when Vamos, Jiffy, Ragnar, and Miyagi (QIC) showed up at Amberley. We started with a long run around the park and ended in the parking lot. After a stretch, we sprinted access the lot, completed 20 merkins and walked back across the lot. We did this 5 times for 100 merkins. We completed 50 LBCs and jogged to the upper lot for 50 more LBCs . We completed this loop one more time for 200 LBCs. We then completed 25 squats at at 12 light posts for 300 squats. With some time left, we moved onto the pull-up bars and each completed 2 sets of 5 pull-ups. When not doing pull-ups, each pax was doing bicycles or holding a table. Onto the wall for 2 sets of 45 dips. Finally onto the parking lot for 30 second plank. We finished with announcements and a prayer.


BACKBLAST: TUE 07/16/2019

PAX: Miyagi, Vamos, Nice n' Easy (QIC)
MOLESKINE: Muggy and warm.  Still no Tahoe, so… Tabata Tuesday!
WARMARAMA: LAP AROUND THE AO
THE THANG: TABATA
20 seconds of work, 10 seconds rest, x8 rounds per exercise:
SSH
MERKINS
LUNGE JUMPS
MOUNTAIN CLIMBERS
SQUAT JUMPS
BURPEES
RUN A RECOVERY LAP
SCALED 10-TO-1
DECLINE MERKINS off a curb
LBC's
MARY (DEALER'S CHOICE)
STATIC TABLE HOLD (Miyagi)
LBC x30 OYO (Vamos)
BUDDHA CRUNCH x20 IC (YHC)
AAR: Tabata is a HIIT routine that sounds easy on paper but is anything but.  I mean, look at that backblast – sounds easy, right?  The three of us were sucking wind in no time and by the last round (burpees), there may have been some adult language.  Morale was not helped by the dispassionate, robotic female voice and relentless countdown timer beeps emanating from my phone.  The nice thing about Tabata is that it's easy to plan and scale.  Pick a number of rounds that fits your time, choose your exercises and you're off.  YHC had a more ambitious 10-to-1 planned for after Tabata, but we were low on time (and energy) so we scaled it back.