Month: May 2018

Backblast for 5-31-18

Sungods – When in doubt about an exercise name, call it a sungod.
PAX: Tahoe, Nice n’ Easy, Axl, Dufresne, Primus, Ragnar, Miyagi (QIC)
It was really humid this morning when we got together and here is what we did:
Run the perimeter of the park including both hills and stopped in the lower parking lot for the warmorama:
Abe Vigodas (20x ic) Willie Mays Hays (20x ic) Sungods forward (20x ic) Sungods backwards (20x ic) Overhead press (20x ic) Moroccan night clubs (20x ic)
Main event: Modified Dora 123 (100 box jumps, 200 tricep dips, 300 gorilla humpers) One partner does the exercise while the other runs around the tennis courts and switch after each lap.
Dominos: the PAX holds a plank on a parking block while each member does 10 merkins.
Mary: Table hold – PAX holds a table position while each member counts to 20. Annies (20x ic) E2K (15x ic) each side.
Back to the parking blocks for side planks (20 count each side)
Went to the flag for nameorama, countorama, and announcements. Dufresne lead us out with a prayer.


BACKBLAST: TUE 5/29/2018

PAX: Axl, Calipari, Crosscheck, Dufresne, Miyagi, Primus, Tahoe,  Nice n' Easy (QIC)
On precious little sleep, YHC was dragging ass this morning but was energized to see so many cars when pulling into the AO parking lot!  Of note, Calipari returned for more F3 abuse and we also welcomed Dufresne back into the fold after an extended absence due to a wonky back injury.  Welcome back men!
YHC explained that many fitness groups (including F3 and especially CrossFitters) commemorate Memorial Day by completing (or at least attempting) a Murph.  We're a day late and a dollar short, but YHC wanted to see how we'd do with an actual Murph, executed the traditional way.  In the past, we've broken up the running into segments and mixed in rounds of the PT, but this time we did it the way it was designed, which is:
1 mile run (3 laps around the AO)
100 Pullups
200 Merkins
300 Squats
1 mile run
We did break up the PT into rounds:
20x rounds of:
5x pullups / 10x Merkins / 15x Squats
[Lots of grunting, groaning, and mumblechatter during the PT]
Dufresne and Crosscheck won the "Jackrabbit" award for today by being the leads on running.  All of the pax did an amazing job bringing their A-game to this simple but physically (and mentally) demanding workout, and great job everyone on picking up the six. The mutual support and encouragement is one of the things that I love about F3.
Timing note: we ran a little bit over, I think for two reasons… (1) more pauses from fatigue during the grind of 20x rounds of PT, and (2) bottleneck issues of 8 pax vs 3 pullup bars.  Will need to create a better strategy for future Murphs.
No time for Mary, we went straight to COT where YHC reminded the pax of the new Google Docs spreadsheet for the Q list (to be reposted here soon).
Dufresne took us out with a prayer.
Good work today men!  Aye!
NnE out

Backblast 5-24-18

4 PAX (Tahoe, Miyagi, Primus, Nice n’ Easy) and 1 FNG arrived to workout today and we did the following:
BLIMPS workout
5 Burpees, 10 LBCs, 15 Imperial walkers, 20 Merkins, 25 Plankjacks, 30 squats. We completed 4 sets of each exercise, a set at every turn of the lower track at Amberley Park. For a total of 20 burpees, 40 LBCs, 60 imperial walkers, 80 merkins, 100 plankjacks, and 120 squats. Each lap we did a different exercise for a total of 2 miles. We then moved onto Mary which consisted of a table hold where everyone counted 20 and 20 Annies in cadence.
We completed count o rama, name o rama, named the FNG, welcome Calipari, and Tahoe took us out with a prayer.


BACKBLAST: TUE 05/22/2018

PAX: Axl, Crosscheck, Miyagi, Primus, Nice n Easy (QIC)
Electronic mumblechatter was circulating on Slack and Facebook late last night over the strong possibility (90%) of thunderstorms this morning.  YHC went to bed thinking we would likely cancel today but when the alarm sounded at 4:45, there was no thunder and nary a drop falling from the sky.  Time to get out in the gloom and improve.  5 pax gathered at Amberley Five-O and got after it:
No time for WARMARAMA, got straight to the THANG:
DIRTY MACDEUCE
Four sets of three exercises (upper, core, and lower body), each set to be followed by a lap around the AO:
MERKINS X30 IC
LBC X30 IC
COPPERHEAD SQUATS X20 IC
RUN LAP
WERKINS X30 IC
FREDDY MERCURY X30 IC
GORILLA HUMPERS X20 IC
RUN LAP
DIAMOND MERKINS X30 IC
FLUTTER KICKS X30 IC
WILLIE MAYS HAYES X20 IC
RUN LAP
COPPERHEAD MERKINS X15 IC
AMERICAN HAMMERS X30 IC
COPPERHEAD LUNGES X20 IC
RUN LAP
BONUS DAYS: WATERFALL PULLUPS
We finished up DmD earlier than expected (note: we're getting better/faster/stronger!) so on the last lap, we made an unscheduled pit stop at the pullup bars for waterfall pullups.  100X SSH's while each pax got a turn doing AMRAP pullups x2 rounds.  Then we finished our lap.
MARY
E2K-L X20 IC
E2K-R X20 IC
OBLIQUE V'S-L X15 IC
OBLIQUE V'S-R X15 IC
BIG BOY SITUPS X20 IC
COT
Prayers up for our pax who've lost loved ones recently, notably Crosscheck and Robin, and prayers for our group to stay strong and keep at it.  Crosscheck took us out.

BACKBLAST: TUE 5/15/2018

PAX: Miyagi, Nice n' Easy (QIC)
YHC decided to actually, you know – HC, sign up to Q, and come ready with a plan – a practice that seems to be trailing off lately.  Wanted to shake things up a bit and do some stuff that we don't do regularly.  Enter Charles Bronson, and enter the coupon that I acquired at GrowRuck09, whom I affectionately refer to as "ESSE". Miyagi and YHC got down to business.
WARMARAMA
Run a lap around the AO, then COP:
Run Lunge x10 IC
Imperial Walkers x20 IC
Peter Parkers x10 IC (don't recover)
Parker Peters x10 IC (don't recover)
Merkins x20 IC
Copperhead jump squats x15 IC
THE THANG:
CHARLES BRONSON
Perform a set of the exercises, followed by a dash across the field to the first cone, then army crawl to the second cone (another 10 yards or so).  Mosey back to start, then on to next exercise and repeato the dash/crawl/mosey back.  We flapjacked who got to enjoy the added fun of carrying ESSE on the runs.
50 SSH
50 Merkins
50 Burpees
50 LBCs
50 Jump Squats
MARY
American Hammers x20 IC
Dying Cockroach x20 IC
Boxcutters x20 IC
Buddha Crunch x10 IC
Superman Banana x10 IC (4 count each, Sup/Banana)
Table Hold x1 min
COT
Just some Miyagi/NnE chemistry banter and laughing at internet food-safety conspiracy theories.  YHC expressed gratitude for Miyagi's commitment; without his regular attendance I'm not sure we'd still have weekday workouts.

BACKBLAST: SAT 5/12/2018

PAX: Primus, Miyagi, Skinner, Milli, Blueball, Nice n' Easy
It was a beautiful day at Amberley Five-O and we had a few guys show whom we haven't seen in a while.  Welcome back Skinner and Blueball.  We didn't have a designated Q, so we made it up as we went along, taking turns leading parts.  Here is what we did:
WARMARAMA
Ran a lap around the AO, back to parking lot.
MIYAGI – W M HAYES
MIYAGI – ABE VIGODA
MIYAGI – MOROCCAN NIGHT CLUB
PRIMUS – SSH
MILLI – IMPERIAL WALKERS
SKINNER – MERKINS
Mosey up to low wall by tennis courts.
WALL DORA – PRIMUS
50 WALL JUMPS
2 LAPS WALL SITS
200 SQUATS
P1 exercises while P2 runs a lap around tennis court
Flapjack until reps complete.  1 lap each for wall sits.
STRETCH SEQUENCE – MIYAGI
Mosey to baseball diamond for…
CYCLES – MILLI
Singles – Run to first, then first to third. 10 Merkins at each stop. Lead off between.
Doubles – Run to second, then home.  20 Merkins each stop. Tag up between.
Triples – Run to third, then home.  30 Merkins each stop. Tag up between.
Home Run – You guessed it – run the bases and then 40 Merkins.
SPARTAN SPRINTS – PRIMUS
Sprint up hill, walk back, 5 burpees (NnE special add)
Repeato X2
MARY – Dealer's Choice
LBC – NICE N' EASY
E2K – MIYAGI
Plank – MILLI
COT
Prayers up for Robin and his family as his Mom prepares for the big journey.  Announcements of 1 year anniversary (yay us!)  We will be planning a 2nd-F event in the near future to celebrate.  Skinner expressed gratitude for staying in touch and 2nd-F.  ABH – Always Be Headlocking.  Time to get back on the Q signups.  Primus took us out with a prayer.

BACKBLAST: THU 5/10/2018

PAX: Miyagi, Primus, Nice n' Easy
Another fine morning in the gloom. With no one stepping up to sign up for Q, YHC came with some ideas in mind. Gave Primus the choice between 3X Route 66's or a MURPH and he chose the MURPH, presumably due to the absence of burpees. AKR (Ass-Kicker in Residence) Miyagi was also in the house. T-claps to Primus for posting on the tail end of his nasty respiratory infection. If it sticks around much longer we may have to give it its own F3 name. Primus coughed his way through it but he did it!
No Warmarama and no MARY, just MURPH (that's all we had time for).
The Murph is a 2 mile run and 100 pullups, 200 Merkins and 300 Squats. Here is how we broke it down. Note that 1 lap = 1/3 of a mile.
Alternating laps and circuits
6 laps (L)
5 circuits (C)
L1-C1-L2-C2-L3-C3-L4-C4-L5-C5-L6
One circuit being:
5 Pullups
10 Merkins
15 Squats
Repeat this sequence for a total of 4 rounds. That's one circuit – resulting in 20 pullups, 40 Merkins and 60 Squats.
COT was a short expression of gratitude from YHC.

Backblast for 5-8-18

It was a good morning for the one PAX, Miyagi, that arrived at Amberley for a workout. Here’s what I did:
Ran around the track to the sit up bench across from the parking lot completed 15-20 big boy sit-ups, then ran to the park bench and did 15-20 step-ups (2 legs one count), around the track to the bleachers for 20-30 tricep dips, onto the end of the parking lot for 15 balance beam merkins on a parking block. I repeated this circuit 7 times. No Mary or COT today.


Back Blast for 518

Good weather this morning for the four PAX that met this morning for a workout.
PAX: Robin, Crosscheck, Tahoe, and Miyagi
Robin led us around the lower track jogging, moving sideways, into butt kickers, and high knees. Next was a dealers choice warmorama that included sun gods, Catalina wine mixers, squats, and imperial walkers. We then moved across to the woods for trail running stopping to do merkins, box jumps, dips, lbcs, etc. We made our way back to the parking lot for stretching. Robin led the COT and Tahoe led the prayer.


BACKBLAST: THU 5/3/2018

PAX: Nice n' Easy (QIC)
MOLESKINE
Perfect weather (70) for a good ol' fashioned F3 grinder today and for the first time this year, YHC posted in shorts and a T-shirt.  Felt pretty damn good!  It was just YHC and Sky-Q out this morning; here is what we did.
THE COOPER
10 laps around the AO. After each lap, descending numbers of reps by 1, until reaching 1 rep, starting with:
10 Burpees
10 Squats
10 Merkins
I wasn't sure how this would time out (I'm admittedly slow) and in fact I had to do half-laps on the last four laps in order to finish on time.  Probably would have been fine for a full Saturday hour.  Still, even with the half-laps by my math that's a little over 3 miles of running and 55 reps of each exercise. Had just enough time for:
MARY (all single counts, not cadence)
Freddy Mercury x50
LBC x50
E2K-Left x25
E2K-Right x25
Buddha Crunches x50
COT
YHC took us out with a prayer.