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Backblast 101219

10/12/2019
Amberley 5.0 Backblasts
2 Comments

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 10/3/19

10/03/2019
Amberley 5.0 Backblasts
7 Comments

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

10/01/2019
Uncategorized
4 Comments

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

09/28/2019
Amberley 5.0 Backblasts
2 Comments
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. 

Help us protect you: Security advice from Google

09/14/2019
Amberley 5.0 Backblasts
97 Comments

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Backblast for 919

09/06/2019
Amberley 5.0 Backblasts
12 Comments

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

09/03/2019
Amberley 5.0 Backblasts
16 Comments

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)

8-27-19

08/27/2019
Amberley 5.0 Backblasts
8 Comments

Backblast 8/27/19

MOLESKINE:

Lonzo from Toledo joined Miyagi and Tahoe for a moist beatdown. No rain, but moist nonetheless.

WARMORAMA:

Lap around lower loop finishing in popo parking lot.

SSH x30 IC

Willie Mays Hayes x15 IC

LBCs x30 IC

THE THANG

Blimps. Using the four corners of the popo parking lot we did a classic BLIMPS workout.

5 Burpees

10 Lunges

15 Imperial Walkers

20 Merkins

25 Plank Jacks

30 Squats

MARY

Box Cutters x20 IC

Heel Touches x20 IC

E2K x15 IC each

Reverse Pinterist x20 IC

Freddie Mercury x20 IC

COT

Prayers up for all PAX dealing with both the good and the not-so-good. Lonzo took us out.

PAX

Lonzo (Toledo)

Miyagi

Tahoe

 

Backblast: Saturday August 24th

08/26/2019
Amberley 5.0 Backblasts
27 Comments
BackBlast: Saturday August 24th
PAX: Nice N Easy, Milli, Ragnar, Crosscheck, Miyagi, Tahoe, Cable Guy, Jiffy
MOLESKINE: Beautiful cool morning. Vamos May now be renamed for being MIA for his Q.  FIA again was also out again in strong force. F3 group feeling the pressure to step up our headlocking (ABH – Always be Headlocking). Good to see Cable Guy. Thanks to Miyagi, Tahoe, Ragnar for stepping up with impromptu Q by committee. 
WARMARAMA:
classic Miyagi long run up the hill and back around
The THANG:
Circuit of Pullups, buddha crunches, and step ups at 3 stations around the tennis courts with PAX in gorups of 3, starting at 10 reps on first round and working down to 1 on last round   (MIYAGI)
Balls to wall while other 2 partners ran around tennis court – 2 rounds (TAHOE)
Chair while other 2 partners ran around tennis court – 2 rounds (TAHOE)
MARY: (Tag Q)
Toe touches
E2K
Shoulder taps
Big boy situps
bear crawl back parking lot (RAGNAR)
COT:  Crosscheck took us out

Backblast: Thursday, August 22nd

08/24/2019
Amberley 5.0 Backblasts
62 Comments

Backblast: Thursday August 22nd, 2019  

PAX: Nice n Easy, Vamos, Bumper from Columbus, Lonzo from Toledo 

MOLESKINE: humid morning with lightning increasing as storm approached. Rain held off just long enough to get in our 45 minutes 

WARMARAMA: 
Mosey 
Abe Vigoda  
SSH x15  
Arm circles–  slow 
Downward dog 
The THANG: 
Slugger: a lap around field,  20 diamond merkins, another lap, 20 merkins, another lap, 20 carolina dry docks 
Then Pullups– sets of 10 and then 5 while others did squats (some modified with calina wine mixers 
Mosey 
Dips 20, Catalina wine mixers 10 , burpees 5, repeated x2 
Balls to the wall, count to 10 
MARY: 
Freddy Mercuries 
American Hammers 
LBCs 
Rosalita Wip