Month: July 2018

BACKBLAST: TUE 07/31/2018

PAX: Miyagi, Nice n' Easy (QIC)
MOLESKINE: YHC checked the weather forecast last night and it didn't look promising.  When the alarm went off this morning, I could hear heavy, steady rain but no thunder.  For a moment I thought about cancelling anyway but knew I'd feel crappy if somebody posted and I wasn't there.  So I suited up and headed out.
I sat alone in the parking lot until 5:15 and was about to start the car when a pair of headlights turned into the AO parking lot. Good old Miyagi.  The F3 side of my brain was stoked that someone else showed, the lazy side of my brain was disappointed that this meant I wouldn't get to go home and drop back into the fartsack afterall.
F3 side of my brain won that argument, no contest.
Here is what we did:
No COP, we got right into it.  I thought of calling this the "Bell Curve" or the "Full Circle" workout (haven't decided which).  Bell curve due to the increasing and then decreasing number of reps.  Full circle because when you add them up, it's a total of 360 reps.
Five laps around the AO, with exercises at each of the four corners:
1) Burpees x10 (total 40)
2) Merkins x20 (total 80)
3) Squats x30 (total 120)
4) LBC's x20 (total 80)
5) Ranger Merkins x10 (total 40)
Then we did a "Gross" of MARY (12 exercises x12 reps each = 144 reps).
1) Freddy Mercury
2) LBC's
3) E2K-L
4) E2K-R
5) Rope climbers
6) Windshield Wipers
7) Oblique V-up-L
8) Oblique V-up-R
9) Flutter Kicks
10) Pulse ups
11) Merican Hammers
12) Buddha crunches
No COT, just usual announcements of convergence and GoRuck Light.

Backblast: Tues 7/24

Backblast: Tuesday 24
Pax: Miyagi, Watson, Ragnar (QIC)
Cool weather. Low key. We kept it simple and light. 
Warmarama: SSH, Arm Circles, Imperial Walkers
Dora: 100 pull-ups, 100 LBCs, 100 knee ups
PlankJack Crawl (Sucked=Instant Classic)
Short circuits: sets of 10
Incline pushups/tricep dips/decline pushups
Box jumps | Step Ups | Side Planks
Mosey to Parking lot for short broga.
Miyagi took us out with a classic wish for better decisions from our regional, state, national, and world leaders. 

Backblast 7-19-18

It was a cool morning when 3 PAX (Skinner, Ragnar, Miyagi (QIC)) met at Amberley park and here’s what we did: – Run a lap and some light stretching. – Dora 123 (100 pull-ups, 200 flutter kicks, 300 gorilla humpers) one pax did the exercise while the other two ran. – NPR BTTW while the PAX held BTTW, one PAX got off the wall and moved to the end of the line and this will be repeated until we ran out of wall and then we went the other direction. – Parking lot animal crawl. Duck Walk across the parking lot and do 10 incline merkins, crab walk back and do 10 decline merkins, bear crawl across the lot and do 10 merkins with left hand elevated on the block, bunny hop or gorilla walk across the lot and do 10 merkins with right hand elevation the block. – Dora consisted of a 60 count table hold and 30 Newton’s cradles. We finished with with a quick COT and Skinner led us out with a prayer.


BACKBLAST: TUE 7/17/18

PAX: Crosscheck, Primus, Tahoe, Skinner, Nice n Easy (QIC)
It was pretty warm and muggy at Amberley Five-O this morning.  As the pax gathered we were pretty much unanimously sleepy and grumpy.  We tried our best to shake out the cobwebs and get our minds right.  Here is what we did.
Mosey half lap to center field, then
COP:
SSH X20 IC
MERKINS X20 IC
LBC X20 IC
COPPERHEAD SQUAT X20 IC
IMPERIAL WALKERS X20 IC
COPPERHEAD MERKINS X10 IC
FREDDY MERCURY X20 IC
LATERAL LUNGES X20 IC
Mosey over to track corner for:
HINDENBURG BLIMPS
4 Rounds (one round at each of 4 corners) of the following sets, performed OYO
10X BURPEES
20X LUNGES (BOTH LEGS=1 REP)
30X IMPERIAL WALKERS (EACH LEG=1 REP FOR TIME)
40X MERKINS (CUT TO 20X FOR TIME)
50X PLANK JACKS (CUT TO 25X FOR TIME)
60X SQUATS (CUT TO 30X FOR TIME)
COT
Short and sweet, Tahoe took us out.
AAR (After Action Review):
It became pretty clear that the HINDENBURG blimps either need a full Saturday hour, or need to cut COP and get right into it, we had to Omaha the last three exercises by half.  Note to self for next time.  Crosscheck led the pack as usual, YHC took my place in six.  The M keeps telling me I need to eat more, and I'm trying but I can't seem to pull out of the six.  Also, a note to all those 50 plussers: the shingles vaccine is a b!tch.  I got it last night and this morning after the workout I felt like I'd come down with the flu.  Think it affected my performance (and mood) this morning.  Thanks to the pax for tolerating me.

Backblast_0714

Chapter One: The Return of Ragnar the Reprehensible

PAX: Boomer, Primus, Miyagi, Nice N Easy, Crosscheck, Tony Danza (Raleigh), Ragnar (QIC)

A tall stranger surveyed the Amberley parking lot, clothed in camo. He introduced himself as “Tony Danza”, towering over the black-shirted minions. There were no fancy socks or weight devices; only relentless verbal jabs from Crosscheck the Clever, who has inherited the witty mantle of brothers Dufrense and Huggy. Ragnar led the pax through Core Canyon and Cardio Valley.

Chapter Two: The Warm-o-Rama

Mosey around lower field

Catalina Wine Mixers

Flutter Kicks

Crosscheck makes joke about spectacular winks

Choke-e-mon situps

Sweat Angels (hallowed be Dufrense)

Sausage Works I

Chapter Three: Don’t Get Squashed by Driving Cops

Mosey/butt kicks/high knees to Huggy Valley

Mountain Climbers

Up/Down Planks

Crosscheck makes joke about Miyagi

Peter Parkers

Side Planks (hold)

Star Plank

Bearcrawl up Huggy Hill

Chapter Four: Adventure on Your Six

Mosey to lower field to all new exciting location: Devil Deer Corner

There, we met our long forgotten friend, The Bruce Lee.

Marge Simpsons

Heel Touches

Freddie Mercuries

Tabletops

LBCs

American Hammers (set of 15 each)

Crosscheck makes joke about deers

Side Mosey around corner of Lower Field

Chapter Five: The Sequel Is Never As Good As The Original

Sausage Works

Continued mosey to Uncomfortably Close Quarters by tennis court for

Bruce Lee, The Sequel

Crosscheck makes joke about QIC’s weight.

Chapter Six: In which an anonymous bystander renames Ragnar “Mister Pain”

Chief Hopper

The Marky Mark (instant classic):

Slow Press Ups 

McGill Curl Ups

Side Crunches

Hip-Ups

Crosscheck makes joke about Nice N Easy.

Sadly, no merlot was spilled. Talk of upcoming Lebanon Prison 5K, Columbus F3 convergence, and Go Ruck events. Tony Danza took us out in prayers to be better husbands, brothers, fathers, friends, and community members. 


Backblast for 7-10-18

It was a warm humid morning when 5 PAX (Miyagi QIC, Axl, Ragnar, Crosscheck, Nice n’Easy) showed up at Amberley. Here’s what we did:
Run the park perimeter including both hills and back to the parking lot for Willie Mays Hays x15 ic and Sungods 20x ic both forward and reverse. When then finished the warmorama with a table for a 60 count keeping a leg up and changing the leg every 10 count. Next off to the small hill by the tennis courts for plank jack and squat blackjacks. Bear crawl to the top of the hill complete 20 plank jacks and crab walk to the bottom of the hill for one squat. This was repeated until one plank jack and 20 squats. After this, we moved to the flag for nameorama, countorama, announcements, and Crosscheck took us out with a prayer. See you Thursday.