Author: <span class="vcard">Ryan Andrews</span>

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

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.

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.

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.

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.

BACKBLAST: THU 07/11/2019

PAX: Jiffy, Vamos, Nice n' Easy (QIC)
MOLESKINE: Rain held off and we had mild temperatures (for July) and tolerable humidity today.  Perfect weather for some block work.
WARMARAMA
Big ol' lap around the AO
BLOCK OVERHEAD PRESSES X15 IC
COLT 45'S
– 15X HALF CURLS (LOW) IC
– 15X HALF CURLS (HIGH) IC
– 15X FULL CURLS IC
THE THANG: BLOCK TRANSPORT
The DOT called and needed 3 concrete blocks transported back and forth across the parking lot.  
BEAR CRAWL DRAG across lot
CUSACK (OVERHEAD CARRY) LUNGE back
LOADED CRAB WALK across lot
WOOD CHOP LUNGE back
RECOVERY LAP (no block! huzzah!)
10X BLOCK MANMAKERS
MARY
HEAVY FREDDIES X20 IC
HEAVY HAMMERS X15 IC
HEAVY FLUTTER KICKS X20 IC
COT
No announcements, prayers up for more peace and less violence in society today.

BACKBLAST: TUE 07/02/2019

BACKBLAST: TUE 7/2/2019
PAX: Jiffy, Miyagi, Tahoe, Vamos, Nice n' Easy (QIC)
MOSEY up to Po-Po parking lot.
THE THANG: 5-CARD STUDS
Each Pax (5 of us studs) draws a card and we do the exercise and reps on the card.  Then run a lap around the Po-Po station.  Repeato until time.
20X ROSALITA
25X FREDDY MERCURY
30X SSH (JOKER – DEALERS CHOICE)
25X MOUNTAIN CLIMBERS
18X HAND-RELEASE MERKINS
RUN A LAP
25X PLANK JACKS
25X SQUATS
25X SHOULDER TAPS
16X BACKWARD RUN (LENGTH OF LOT AND BACK)
14X CAROLINA DRY DOCKS
RUN A LAP
25X SMURF JACKS
25X DIAMOND MERKINS
14X ALTERNATING SIDE SQUATS
18X BACKWARD LUNGE
25X MONKEY HUMPERS
RUN A LAP
19X RANGER MERKINS
15X OBLIQUE CRUNCHES
18X MERKINS
14X HEELS TO HEAVEN
19X HIGH KNEES
MOSEY back to parking lot
FEW MINUTES OF MARY
20X LBC
20X DOLLY
COT
Announcement of Brute Force Mile (this Saturday!)
Tahoe took us out with a prayer
AAR
After a weekend of home improvement (like a 12-hour squat beatdown), YHC was tired, sore and feeling low on creativity.  At a loss of what to do for Q late last night, I remembered the cards.  They're great for just such occasions and makes it easy on the Q.  I also enjoy the surprise factor – its interesting when even the Q doesn't know what's coming.  Great work today men, AYE!

BACKBLAST: THU 06/20/2019

PAX: Jiffy, Miyagi, Nice n' Easy (QIC)

MOLESKINE: Well, the seemingly endless bout of rain we've been having took a break in the Thursday gloom, long enough for us to get a beatdown in.  YHC was happy to see some pax roll in, because I had a couple new things to try out.

WARMARMA:
SSH X20 IC
IMPERIAL WALKERS X20 IC
ABE VIGODA X20 IC

THE THANG: ATM/TABATA MILE

Three laps around the AO (totaling a mile).

At each of the 4 corners, we did a progressive ATM (ALTERNATING SHOULDER TAPS, TEMPO MERKINS, MERKINS).

After each lap, we did an 8-round TABATA exercise (20 seconds of work, 10 seconds of rest, repeato for 8 rounds).

LAP 1: ALTERNATING SHOULDER TAPS (AST) X10 IC at the corners
TABATA AIR SQUATS

LAP 2: AST X10, TEMPO MERKINS (TM) X10 IC at the corners
TABATA TUCK JUMPS

LAP 3: AST X10, TM X10, MERKINS X10 at the corners
TABATA LBCs

COT: Prayers up for Jiffy's neighbors and coworkers, YHC took us out with a prayer.

AAR: TABATA is a form of HIIT and I've been looking forward to giving it a try.  More challenging than I expected, especially the tuck jumps.  Fortunately for the pax (and the Q) we ran short on time, so the last round of TABATA (originally planned as burpees) got rolled into Mary and we decided to do LBCs instead.  Oh, and the ATM mile was a chest burner, 'nuff said.  That is all.