Month: August 2018

BACKBLAST: THU 08/30/2018

PAX: Nice n' Easy (QIC)
A little cooler this morning (70) but still muggy for a workout, summer's not going down without a fight.  YHC was accompanied this morning by some deer, the moon and some nice older folks out walking the loop, God bless 'em.
WARMARAMA
SSH X10 IC
CIRCLE RUNS (CW) X10 IC
SSH X10 IC
CIRCLE RUNS (CCW) X10 IC
ARM CIRCLES-F X10 IC
ARM CIRCLES-R X10 IC
DORALITA MILE
1 mile (3 laps) of running with mini-Doras (10, 20, 30 reps of exercise) at each of the 4 corners:
LAP 1, at corners:
10X BURPEES
20X MERKINS
30X LBC'S
LAP 2, at corners:
10X MARY KATHERINES
20X WIDE MERKINS
30X FLUTTER KICKS
LAP 3, at corners:
10X TUCK JUMPS
20X DIAMOND MERKINS
30X BIGBOY SITUPS
AAR:
This is another one that times out well for a weekday, 45 minute workout.  No time for Mary this morning but there may be a few minutes left when doing it as a group; I was probably slower on my own and took more quick breaks than I would have in a group.

Back Blast 8-25-18

Nice n Easy

Ragnar

Cisco Kid
Primus
Sherlock
Tahoe

Did a quick mosey around the track (1/3 mile) and went to…

WARM O RAMA

Side Straddle Hops x 25

Imperial Walkers x 20

Merkins x 20

Mountain Climbers x 25

Squats x 20

Moseyed around the track (1/3 mile) to the upper soccer field for…

THE THANG

Pairs

Begin with PAX 1 doing 10 Merkins while PAX 2 holds a plank – Pair switches positions until they reach 100 Merkins

Begin with PAX 1 doing 25 LBC while Pax 2 holds Air Chair – Pair rotates until they reach 200 LBC

Begin with PAX 1 doing 20 squats while PAX 2 holds a plank – Pair rotates until they reach 300 squats

 

Mosey to the soccer field

 

2.) The Beast

PAX starts at cone 1, runs to cones 2, 3, 4 (4 was up hill) and then runs back. At each cone does 6 reps of exercise:

Merkins

LBC’s

Squats

Burpees

Mountain Climbers

 

 

3.) Mosey to hill at the end of the soccer field – partner up

Bear Crawl Up hill

At top do 10 Cock Roach

Crab Walk down

Do 3 sets

CIRCLE OF MAN

Nice & Easy led VQ evaluation
Primus took us out with a prayer.


Backblast 8-23-18

PAX: Nice n’Easy, Ragnar, Miyagi (QIC)
It was a cool morning Amberley Park and we started with a run around the park that included both hills and a additional lap around the police station. The Warmorama consisted of Abe Vigodas 20x ic, Sun Gods forward 20x ic, Sun Gods backward 20x ic, and we finished with Willie Mays Hays 20x ic which included light stretching. We moved onto blackjack squats/pull-ups. We started with 20 pull-ups/1 squat and ended with 1 pull-up/20 squats. Pull-ups were modified as needed and every third set of squats was performed with a 50 lbs sand bag. We finished with a 60 count Superman and a 60 count banana. After a quick COT, it was time to go. See you Saturday for Cisco kid’s VQ.


BACKBLAST: THU 08/09/2018

PAX: Bambi, Crosscheck, Miyagi, Ragnar, Nice n' Easy (QIC)
MOLESKINE: Cooler this morning and foggy at Amberley Five-O.  No deer sightings.  Initially I thought it would be a gang of three as YHC, Miygagi and Bambi laced up for today's shenangigans.  After the disclaimer and a short mosey to the Five-O parking lot, we were joined by Ragnar and Crosscheck.
WARMARAMA/COP:
SSH X25 IC
ABE VIGODA X20 IC
IMPERIAL WALKERS X25 IC
PLANK JACKS X20 IC
COPPERHEAD SQUAT JUMPS X20 IC
SUN GODS – F X20 IC
SUN GODS – R X20 IC
On to the THANG:
ROUTE 66 (ROUND 1)
Dash from lightpost to lightpost around the Five-O station, stopping at each post and, starting with 1 rep, perform exercise and increase reps by 1 at each subsequent station.  Finish at station 11, total 66 reps.  First round – MERKINS
Mosey down to pullup bars for…
SAUSAGE WORKS (ROUND 1)
Form a line, do SSH in cadence.  First pax peels off and performs 5-10 pullups and returns to end of line, resumes SSH.  Repeato until all pax have had a turn on the bar.  First round – WIDE PULLUPS
Mosey back to Five-O parking lot for…
ROUTE 66 (ROUND 2)
Same dealio, second round – DEEP SQUATS
Mosey back to pullup bars for…
SAUSAGE WORKS (ROUND 2)
Same dealio, second round – REVERSE-GRIP CHINUPS
Mosey back to Five-O parking lot for…
ROUTE 66 (ROUND 3)
Same dealio, third round – BURPEES
YHC had planned a third round of Sausage Works (and Mary) but we ran out of time. 
COT
Counterama/namearama.
Brief announcements of Convergence and GORUCK.  YHC, energized by the enthusiasm and presence of another GRT (Bambi), again encouraged the pax to consider rucking as a physical activity that is also a great opportunity for 2nd F.  Bambi announced a Veteran's Day weekend ruck (TBD) in Toledo.
YHC also took a cue from Bambi and gave a brief introduction to myself, my story, why/how I started in F3 and why I keep coming back.
Crosscheck took us out with a prayer.
AFTER ACTION REVIEW (AAR):
YHC was smoked after all those burpees and shared some perspective Dredd gave us at GrowRuck009 in Toledo about bending over and grabbing your knees when you're spent.  Dredd recommends against it (for both mental and tactical reasons), but Ragnar shared his own perspective in the COT, that there are bending-down yoga poses designed for regeneration. There is a time for being strong and muscling through, but there is also something to be said for a gentler approach, being kind to our bodies and executing moves that are effective for recovery.  Thanks Ragnar for the add.

Backblast. Sat Aug 4.

PAX: Miyagi, Nice N Easy, Boomer, Sherlock, Cisco Kid, Primus, Ragnar (QIC)
Warm-a-Rama:
Rocky Balboas | Abe Vigodas | QuickJacks/AxlJacks | Tinkerbell Squats | Merkins | Orphan Annies
Goetta Works:
Single file line. Pax A does 7 pull ups. Remaining Pax on American Hammers.
Partner Beatdown:
Piggy Back Run across field | Shoulder Tap Merkins | Return Run | Punisher Situps
BearCrawl up field
Dora:
100 Yerkins | 200 Newton's Cradles | 300 Heel Touches | Bernie up Huggy Hill | Crabwalk down | 5 burpees in between
Marky Mark:
Slow Press Ups
Side Crunches
Prayers for injured PX (DuFrense, Axl, Robin). NNE took us out with serenity prayer.

Backblast for 8-2-18

Pax: Ragnar, Nice n Easy, Miyagi (QIC)
It was a foggy and humid morning at Amberley park, but it was not raining. Inspired by Axl‘s county fair work out a few weeks ago, we completed the senior county fair (similar exercises, but slower with fewer reps). No running this morning, just a warmorama that consisted of SSH (20x ic) Abe Vigodas (20x ic) Willie Mays Hays (20x ic) Light stretching
Senior county fair: A circuit of exercises that consisted of pull-ups, rows, merkins, over head press with a 40 to 50 pound sand bag, and tricep dips. Each pax decided how many reps to complete each round with the goal of keeping correct form and slowing down each exercise throughout the workout. We completed four to five circuits before moving onto the wall for some people’s chair (about a 180 count) and NPR BTTW (about 2/3 way down the wall.
Next onto Mary and that consisted of LBC (20x ic) Annies (20x ic) Freddie Mercury (20x ic) Newton’s cradle (20x ic)
No new announcements and Nice n Easy led us out with a prayer. Ragnar’s on Q for Saturday. See you then.