Month: June 2018

BACKBLAST: THU 6/28/18

PAX: Axl, Miyagi, Tahoe, Watson, Nice n' Easy (QIC)
The full moon was bright over the misty grounds of Amberley 5.0 this morning.  YHC arrived to an empty parking lot, soon to be joined by Watson.  For a few minutes I thought it was going to be a two-dude beatdown but soon enough we were joined by Tahoe, Miyagi and Axl. Time to get down to bidness.
COP
There was no COP, no time for that. We had to get straight to work on
THE THANG: SANDY MACDEUCE
This is a Dirty MacDeuce, with the added suckage of a sandbag carry during the runs.  YHC brought a 40lb and "Big Betty," an 80lb bag.  For the runs, one man would carry the 40lb bag and two men would team-carry Betty for a half lap.  On the second half, we would switch and hand off the sandbags to the two who were bagless.  Axl must have eaten his spinach this morning because he carried Betty himself the last lap.
ROUND 1:
Merkins x25 IC
LBC x25 IC
Copperhead Jump Squats x25 IC
Sandbag Lap
ROUND 2:
Werkins x25 IC
Freddy Mercury x25 IC
Gorilla Humpers x20 IC
Sandbag Lap
ROUND 3:
Ranger Merkins x25 IC
Flutter Kicks x25 IC
Squat Switch Pickups x20 IC
Sandbag Lap
ROUND 4:
Diamond Merkins x25 IC
American Hammers x25 IC
Copperhead Lunges x25 IC
Sandbag Lap
Being so fit and sprightly, we finished a little earlier than I thought we would.  So I snuck in:
10 Burpees, OYO
Then on to:
MARY
Oblique V-ups (L) x15 IC
Oblique V-ups (R) x15 IC
In-n-Outs x25 IC
E2K (L) x15 IC
E2K (R) x15 IC
Big Boy Situps x20 IC
Plank 1 min
COT
Announcements of Convergence in Columbus (Sept 8) which coincides with GoRuck Light, and Sandbag Mile coming up July 7.  Prayer requests and Watson took us out with gratitude.

BACKBLAST: TUE 06/19/2018

PAX: Axl, Crosscheck, Dufresne, Tahoe, Nice n' Easy (QIC)

MOLESKINE: Muggy. Swamp-ass. Like "Waterboarding to the Oldies".  These were just some of the phrases that came to YHC's mind to describe the air as I exited my car in the gloom this morning. Low on energy but ready to bring it, YHC and four other men set out to improve today, 85% humidity be damned.

WARMARAMA:
SSH X25 IC
ABE VIGODA X20 IC
LBCs X50 IC*
COPPERHEAD SQUAT JUMPS X20 IC
ARM CIRCLES F X15 IC
ARM CIRCLES R X15 IC
BIG BOY SITUPS X20 IC

*After a set of 25 LBC's, YHC got a little cocky by reminiscing (i.e. bragging) about how hard LBC's used to be and now they feel like "nothing".  Tahoe put me in my place by firing back, "Then let's do 25 more."  Well played, sir.

THE THANG:

BURPEE GOOSE RUN MILE
It's a goose run with the added bonus: last pax in line drops and does five burpees, then has to sprint to catch up to the group, tap the last guy in line (to drop and do burpees) and move to the front of the pack.

We did this for four laps, enough for all the pax to get in 2 rounds of burpees (wouldn't want anyone to feel cheated out of their burpees).  Total 1.3 miles.  Everyone hated Crosscheck for his jackrabbit-habit of getting WAY out in front of everyone else. Extra fun when you're dying and trying to close the gap.

Quick 10 count, then on to:

BEAR CRAWL 1-2-3
It's a partner Dora (100 merkins, 200 LBC, 300 squats) where P1 does exercises while P2 bear crawls across the parking lot and back, then flapjack. We had 5 pax so one team of 2 and one team of 3. Note to self: merkins are a lot more challenging after a lot of bear crawling.

10-count, then on to:

MARY
ROLL-UP V-UPS X20 IC
AMERICAN HAMMERS X20 IC
FREDDY MERCURY X15 IC
SUPERMAN X10 IC
BANANA X10 IC
SUPERMAN X10IC
BANANA X10 IC

COT
Prayers up for Axl and his family as they deal with a loss.  Announcements of 2nd annual Convergence in Columbus (Sept 8), which coincides with the Cinci GoRuck Light.  Brute Force Sandbag mile happening July 7th or 14th.  Dufresne tossing around idea about hosting a 2nd-F party at his house some time in July.  Axl took us out with a prayer.

Backblast 6-12-18

It was raining this morning and 4 pax (Tahoe, Dufresne, Nice n’ Easy, and Miyagi) posted for the workout and here’s what we did:
Run both hills and the perimeter of the park with an additional loop around the police station. Next we stopped in the parking lot for warmorama and that consisted of:
Willie Mays Hays (10x ic) Sungods forward (19x ic) Sungods backward (19x ic) Vanilla ice (raise the roof) (19x ic) Abe Vigodas (10x ic)
Next onto the pull-up bars for blackjacks 20 pull-ups and 1 dip. Increase and decrease until 1 pull-up and 20 dips Pull-ups were modified as needed and if the count was right, we completed 200 pull-ups and 200 dips. We completed this at 6:00. We completed 20 squat kicks at Tahoe’s request. He thought his legs did not get enough work with the run. Dufresne took us out with a prayer.


BACKBLAST: SAT 06/09/2018

PAX: Crosscheck, Dufresne, Miyagi, Milli, Callahan (FNG), Nice n' Easy (QIC)
MOLESKINE: Six pax got a small taste of the GoRuck life today with a workout designed to emulate (albeit highly compressed) the experience of a GoRuck challenge event.  Based on body weight, guys over 150 lbs carried 30 lbs in their rucks, guys under 120 (did we even have any?) carried 20.  In addition to that, did I mention we had coupons:
2x 40 lb sandbags
1x metal "ESSE" coupon from Growruck (40 lbs)
2x 20 lb slosh tubes (5 foot PVC tubes full of water)
We started with an extremely short Warmarama, usually called the "Welcome Party" in GoRuck. We did:
SSH x20 IC
Lateral hops over ruck x20 OYO
Front/Back hops over ruck x20 OYO
RUCK Curl/Presses x10 IC
RUCK Bear Hug Squats x20 IC
RUCK Flutter kicks x20 IC
YHC had more fun planned, but we had 2.5 miles to cover in just over 45 minutes, no time to waste.
Five men carried the coupons described above, one man out in front carrying the shovel flag.  We swapped out the flag carrying duty to men as they tired of the coupons.
Our route took us up Ridge Road all the way to Montgomery Rd, where we turned left and took a few moments to observe the remains  of the Coffee Exchange. Seems our "friends in fitness," the Pleasant Ridge running group, had the same idea as they were gathered there too (we would often see them at the Coffee Exchange on Saturdays).  YHC explained that the Fellowship part of F3 is a big draw for many of us, myself included, and the Coffee Exchange was a big part of that.  It feels like a very big loss for us, for the community of Pleasant Ridge but especially for the residents of the apartments above who are now homeless and lost everything.  Prayers up for all those affected. Milli has reached out to the owners of the Coffee Exchange to offer help and we will keep everyone updated with details as they emerge.
With the clock ticking, we rucked up and continued our journey down Montgomery, left on Kincaid, on to S. Farmcrest and back to Ridge.  We ended where we started, only a couple minutes past the hour mark.  Good work men!
My goal today was to provide a taste of GoRuck to try to get more F3 men interested in rucking.  If it worked and anyone is interested, there is a 25% discount for F3 men on all things GoRuck (events or gear).  I'm planning on doing one of the 9/11 events in Cincinnati which take place on Saturday, 9/7.  There is a Light (4-5 hours, 7-10 miles) and a Tough (10-12 hours, 15-20 miles) that day.  I could be convinced to do either, if anyone wants to join in on the "Good Livin".  Lemme know.
We ended with COT where we welcomed an FNG (Milli's twin brother Adam) and named him (Callahan).  Announcements of the Father's Day event next week (BE SURE TO HC WITH A RESPONSE TO PRIMUS' EMAIL AND INDICATE WHAT YOU'RE BRINGING).  Crosscheck took us out with a prayer.
Aye!

BACKBLAST: 6/7/18

MOLESKIN: It was like springtime in the gloom this morning, a very comfortable 58 degrees for the 4 PAX that attended.

PAX: Myagi, Crosscheck, Nice n Easy, Dufresne (QIC)

Warmarama-COP – Mosey one lap around the fields

Side Straddle Hops (20X)
Morrocan Nightclub (25X)
No recovery to Overhead presses (25X)
No recovery to reverse arm circles (25X)
Annies (25X)
Imperial Walkers (20X)

Mosey to Police station parking lot (in back)

Main event:
Route 66
Run around the Cop Shop parking lot stopping at each of the 11 light post and do the number of Merkins or Burpees (Pax choice) to the number of light post you are on. Eg. 1st light post – 1 Merkin/Burpee, 2nd light post 2 Merkins/Burpees and so on to the 11th light poll. The go back to where we started and wait for PAX in a elbow plank position.

Mosey to the Wall
-Peoples Chair with overhead claps (15 per PAX)
-BTTW – 2 minutes

Mosey to car parking lot.

Parking Space Tracer

PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot. Even better when double sided / open spaces.

Paula Abdul

Sprint forward 2 parking lines drop and do 5 merkins: run backwards one space do 5 Side Straddle Hops. From the baseball field end of the parking lot to the entrance (approx. 50 of each exercise)

One more round of Parking Space Tracers.

Two sets, up and back for Suicide Sprints (to each end of the lower parking lot).

Mary –

Xs and Os – Hugs and Kisses – Switch on QIC call (10 reps each)
Superman/Bananas (Roll right/left)
Sweat Angels (10 reps) On your six do a double dolly (arms and legs at 6″ off the ground) like your making a snow angel.

COT – Nice n Easy – Let group know about training for sandbag mile. Crosscheck got the word out about Family Father’s day gathering at French Park on 6/16.
Myagi took us out with closing words.


BACKBLAST: TUE 06/05/2018

PAX: Axl, Dufresne, Primus, Nice n' Easy (QIC)
'Twas a bit chilly as YHC exited the car at 5:10 this fine Tuesday morning, but no worries.  I came prepared with enough activities planned to keep the pax heated up.  No need for a warmup for Dufresne, brother was already running laps when I got there.  Here's what we did:
WARMARAMA / COP:
SSH X20 IC
MERKINS X20 IC
FREDDY MERCURY X20 IC
COPPERHEAD SQUATS X10 IC
LEG CHOPPERS X20 IC
WERKINS X20 IC
LBC'S X20 IC
LATERAL LUNGES X10 IC
PLANK JACKS X20 IC
TEMPO MERKINS X10 IC
BIG BOY SITUPS X20 IC
LUNGES X10 IC
THE THANG:
BURPEE MILE
12X Burpees (parking lot)
Run a lap (1/3 mile)
12X Burpees
Run a lap (2/3 mile)
12X Burpees
Run a lap (3/3 mile)
12X Burpees –> FINISH
(+2 bonus burpees to get to a clean 50)
Mosey up to wall
10 to 1's
Start with 10 reps of the 3 exercises in this circuit, then reduce by 1 rep and repeat, until down to 1 rep.
WALL JUMPS
DECLINE MERKINS
LBC'S
Mosey back to lot for:
MARY (Dealer's choice)
YHC: Flutter kicks x20 IC
Primus: E2K x10 IC each side
Axl: Superman / Banana x10 count, each
Dufresne: 'Murican Hammers x10 IC
COT:
Prayers up for Crosscheck and Robin for loss of loved ones and all other pax with heaviness on their hearts.  Reminder of upcoming Brute Force Sandbag Mile (July 7 or 14, TBD).  Axl took us out with a prayer.