BACKBLAST: THU 11/2/2018

PAX: Miyagi, Ragnar, Tahoe, Nice n' Easy (QIC)
Four pax fought off the fartsack today, crawled from their cozy winter nests and posted to F3 Amberley.  Miyagi succumed to the cold and disappointed everyone by showing up in tights instead of his trademark shorts.  Due to the upcoming GORUCK challenge tomorrow, YHC wanted to keep things "light" with an old-skool F3 classic.  It didn't turn out as "light" as I thought.
WARMARAMA
SSH X20 IC
IMPERIAL WALKERS X20 IC
MOUNTAIN CLIMBERS X20 IC
WILLIE MAYS HAYES X20 IC
DIRTY MACDEUCE – This was standard DMcD – 3 COP exercises followed by a lap, repeato for a total of 4 rounds.  Difference this time was the lap was a burpee goose run, with 3X burpees for the last pax in line.
MERKINS X15 IC
LBCS X15 IC
COPPERHEAD SQUATS X15 IC
BURPEE GOOSE RUN
WIDE MERKS X15 IC
BIGBOY SITUPS X15 IC
GORILLA HUMPERS X15 IC
BURPEE GOOSE RUN
DIAMOND MERKS X15 IC
ABSOLUTIONS X5 IC
LATERAL LUNGES X15 IC
BURPEE GOOSE RUN
ELEVATOR MERKS X10 IC
BUDDHA CRUNCHES X15 IC
80/20 SPEED SQUATS X20 (PER SIDE)
BURPEE GOOSE RUN
MARY
FREDDY MERCURY X15 IC
FIFER SCISSORS X15 IC
E2K LEFT X15 IC
E2K RIGHT X15 IC
COT
No big announcements today, Tahoe took us out with a prayer.
AAR
This was a classic F3 grinder, although I tried to give it a plot twist with the burpee goose run.  We've previously done burpee goose runs with 5X burpees but I remember that resulting in a huge gap to close, so I shortened it to 3X.  That was still a pretty big gap, not as bad as 5X but still a challenge to catch up.

F3 Cincinnati-Anderson Back blast 11.24.18

Damp and dreary morning at Woodland Mounds, fortunately the rain let up just before warmup and we stayed dry throughout. Word had his second Q, he is evolving quickly as this was a true post holiday beat down.
Q-Worf, PAX-Cisco
Wararama
SSH 20 ic
Abe Vigoda 10
Lunge walk
Ten the thang…
4 stations, variety of exercises
Station 1 – pyramid 5-10-5 Burpees/Step ups 
Bear crawl to station 2
Station 2 – 10 merkins/30 squats
Jog to station 3
Station 3 – 10 merkins/30 squats
Jog to station 4
Partners – pax 1 dips 20, pax 2 plank
Repeat stations 3&2 on return
Frog hop from station 2 to station 1
Rinse & repeat
Next
BTTW/Peoples Chair 35 count each x 4
Mary…
Bicycle Kicks x 20
LBC x 40
Leg lifts x 10
Al Gore 10 count x 2
Extra time…
Rocky Balboa x 100
Hillbilly’s x 40
Overhead slaps x 40
Monkey Humpers x 20
Headed to Coffee at Luckmans just as the rain returned

Doug Goodwin

513.316.2868

Backblast for 11-20-18

Blackjack day.
We started with a jog around the the lower track, tennis courts, police station, and upper loop. At the end of the run, we did a quick stretch and onto the blackjacks. This time it was big boy sit ups and merkins. 20 merkins 1 sit up and decrease/increase by one until 1 merkin and 20 sit-ups. We ran around the police station and back the parking lot where Tahoe took us out with a prayer. The PAX consisted of Nice n’ Easy, Ragnar, Tahoe, and Miyagi (QIC).

F3 Cincinnati – Anderson Backblast 11.17.18

Nice morning at Woodland Mounds, near perfect workout weather. Today's Q – Cisco with PAX – Worf, TRex, SilverPike, BMR

This workout was challenging enough that it earned a name, "The Dirty Dozen.

Warmarama
SSH 25 ic
Toy Soldiers
Lunge Walks
Short Jog

The Thang…
Round 1
12 Cones, each cone had a card with a # and a Word. The # was the amount of Burpees at each stop, the word was the method of how to get to the next cone. The cones were lined up in a straight line on a paved trail that was a moderate incline.

Alternate to burpees was 20 SSH + 10 Merkins

Methods were:
Bearcrawl
Monkey Crawl
Army Crawl
Frog Jumps
Broad Jumps
NUR

Round 2
Working back down the incline Lt Dan suicides. LT Dan to cone 2 then run back to cone one, run to cone 2 and Lt Dan to cone 3. Run back to cone 1 and continue down the hill toward the 12th cone.

Round 3
To the picnic shelter for BTTW/People Chair 40 sec count on each for 3 rounds.

Mary

COT
– Let Anderson crew know about Thanksgiving Day workout with Amberly crew.
– F3 Cincinnati will be well represented at the Thanksgiving Day 10K downtown with BMR, SilverPike, & Cisco all running

Coffee at Luckman's

Backblast for 11-8-18

It was a relatively cold morning at the AO and we started with a jog around the lower track, tennis courts, police station, and upper track. After the jog, we stopped for a quick stretch and then headed down to the pull-up bars. Five rounds of 10 American hammers, 10 pull-ups, and 10 rows were completed. The group then moved onto the small wall by the tennis courts for 5 rounds of 10 big boy sit ups, 10 pushups, 10 dips. We finished the morning with NPR people’s chair. The PAX, Tahoe, Nice n’ Easy, and Miyagi (QIC), gathered around the flag for announcements and Nice n’ Easy led the prayer.

Backblast 11.01.18

Pax: Tahoe, Ragnar (QIC)
“Happy Effing November.”—Cincinnati

It was pouring rain at 5:14. Just when I was planning a nice long nap in my car, Tahoe pulled into the parking lot. We both hobbled out into the gale.

This is what we did:

2.5 full laps laps = 1 mile
Hill exercises: Merkins, Side Plank Dips, Mountain Climbers, Broga, Bear Crawl
3 sets of 15 IC: Tricep dips, Decline Merkins
1 Full Lap
LBCs x 50 IC

Lot of running and a lot of rain. Doesn’t look like much on paper, but let me tell you that working out in pouring rain was a mental beatdown. Tahoe and I were more than ready to call it at 5:57.

Aye.