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

BACKBLAST: THURSDAY 12/05/2019

PAX: Axl, Sea Bass, Tahoe, Vamos, Nice n' Easy (QIC)
MOLESKINE: YHC wanted to celebrate 52 years around the sun, so we had a Birthday Beatdown.  Theme was 52.  It was great to see our old friend Axl out in the gloom.  Welcome back brother!
WARMARAMA:
SSH X52 IC
THE THANG: BIRTHDAY ROLL
Pax do 52 reps of an exercise, then run a lap around tennis courts.
Pax take turns carrying a 52# sandbag during the run.
BURPEES X52 OYO
RUN
SQUATS X52 IC
RUN
MERKINS X52 OYO
RUN
BIGBOY SITUPS X52 OYO
RUN
MONKEY HUMPERS X26* IC
RUN
DIAMOND MERKINS X52 OYO
RUN
FLUTTER KICKS X52 IC
RUN
*counted as a double-count, 'cause monkey humpers SUCK
MARY
FREDDY MERCURY X26 IC
AMERICAN HAMMERS X26 IC
BOX CUTTERS X26 IC
OBLIQUE V-UPS L x13 IC
OBLIQUE V-UPS R X13 IC
Sea Bass wanted a final lap with the sandbag, and we were all too happy to oblige.
COT:
Axl took us out with a prayer.

BACKBLAST: THU 11/14/2019

PAX: Sea Bass, Tahoe, Vamos, Nice n' Easy (QIC)
MOLESKINE: Cold, snowy, gloomy morning but four pax got after some hills n' chills today. 
WARMARAMA
RUN A LAP
SSH 25X IC
IMPERIAL WALKERS 25X IC
WINDMILLS 25X IC
PLANK JACKS 20X IC
MONKEY HUMPERS 20X IC
THE THANG: HILL ATTACKS
Various modes of transportation up Huggy Hill to the playground.  A set of exercises at the top, walk back down, repeato.  One lucky pax gets to carry a CMU (Concrete Masonry Unit) during the sprints and lunges.
HILL SPRINT / 20X MERKINS
HILL LUNGE WALK / 30X LBC
HILL BEAR CRAWL / 40X SQUATS
HILL SPRINT / 20X DECLINE MERKINS
HILL LUNGE WALK / 30X FLUTTER KICKS
HILL BEAR CRAWL / 40X BULGARIAN SPLIT SQUATS
HILL SPRINT / 20X RANGER MERKINS
HILL LUNGE WALK / 30X FREDDY MERCURY
HILL BEAR CRAWL / 40X ALT SIDE LUNGES
COT
Announcements of Thanksgiving Day workout (7:00-8:00am, Huggy on Q).  Polar Plunge on Feb 2nd (register!)  Tahoe picking up Q this Saturday.  Thanks guys for coming out in the cold!  Tahoe took us out with a prayer.

BACKBLAST: THU 10/31/2019

PAX: Sea Bass, Nice n' Easy (QIC)
Happy Halloween, weirdos! The ghosts and goblins must have scared off the Q today, so Sea Bass and YHC took to the rain.
WARMARAMA: Run a lap
THE THANG: ASCENDING CORNERS
Ran 6 laps around the AO, doing the following at each of the 4 corners:
LAP 01: 10X BURPEES
LAP 02: 20X MERKINS
LAP 03: 30X LBCS
LAP 04: 40X SQUATS
LAP 05: 30X DIPS
LAP 06: SLICK (no exercises)
No time for Mary
COT
YHC took us out with the serenity prayer

BACKBLAST: SAT 10/26/2019

PAX: Elmer Fudd (Naperville), Miyagi, Sandman, Seabass, Tahoe, Nice n' Easy (QIC)
MOLESKINE: RUCKTOBERFEST
YHC decided it was high time for a ruck workout. In the rain.
WARMARAMA (sans ruck):
SSH X20 IC
HIGH KNEES X20 IC
IMPERIAL WALKERS X20 IC
WILLIE MAYS HAYES X20 IC
UNDER THE BRIDGE X20 IC
MTN CLIMBERS X20 IC
MERKINS X20 IC
LBCS X20 IC
FREDDY MERCURY X20 IC
THE THANG: RUCKIN'
Ruck 0.5 mile up the access road to the cell tower. Coupons included 2X 50# sandbags and 2X 25# slosh tubes.  Since Mr. Fudd didn't know to bring a ruck, he was on one of the sandbags the whole time.
RUCK PT:
8-COUNT BODY BUILDERS X10 IC
ALT LUNGES X10 IC (both legs)
COPPERHEAD SQUATS X10 IC
MERKINS X15 IC
HIGH PULLS X10 IC
ALT SHOULDER PRESSES X10 IC
RUCK SWINGS X20 IC
THRUSTERS X10 IC
FLUTTER KICKS X20 IC
HEAVY HAMMERS X20 IC
Ruck 0.5 mile back to start
DEALERS CHOICE MARY
BUDDHA CRUNCH X20 IC (NnE)
HEEL TOUCHES X20 IC (E. Fudd)
FLUTTER KICKS X100 IC (Sandman)
PLANK X60sec (Seabass)
E2K X15 per side (Tahoe)
ANNIES x20 (Miyagi)
COT
Prayers up for our pax out camping in the rain, for Seabass' mom's safe travels to and from India, and for F3 pax "Bump" from Naperville who's managing a very serious health issue.  Sandman took out out in prayer.

BACKBLAST: TUE 10/22/2019

PAX: Vamos, Nice n' Easy (QIC)
MOLESKINE: Two for Tuesday! YHC was out late (10:00pm is late for this ol' man) and didn't have time to plan a beatdown, so out came the cards…
WARMARAMA: Run a big lap
THE THANG: Cards n' Laps
Normally each pax picks a card per round, but since there were only two of us, we each picked two cards per round.  We alternated rounds of exercise with running a lap around the tennis courts.  AO for the exercises was the little walled-off brick area near the entrance to the tennis courts.
03-S: WOJO SQUAT X13
10-C: ROSALITA X20
KI-C: AMERICAN HAMMER X25
08-D: MERKINS X18
RUN A LAP
03-H: SPRINT 300M
01-S: FLUTTER KICK X100
09-H: HIGH KNEES X19
10-D: INCLINE MERKINS X20
RUN A LAP
KI-S: SQUATS X25
07-H: BEAR CRAWL (Q SETS DISTANCE)
JA-D: DIPS X25
08-C: LUGE X18
RUN A LAP
06-D: WIDE MERKINS X16
04-S: ALTERNATING SIDE SQUAT X14
06-C: LOW PLANK (60 SEC)
02-C: WWII SITUPS X12
BONUS ROUNDS!
JOKER (VAMOS): LBC X50
05-D: HAND-RELEASE MERKINS X15
COT: YHC took out out with the serenity prayer.

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.