Backblast for 12-27-18

It was 40 degrees and slightly cloudy at Amberley and we started with a Warm o rama that consisted of SSH 20x ic, Abe Vigodas 20x ic, Sungods forward 20x ic, sungods backward 20x ic, Willie Mays Hays 20x ic, and ended with a little stretching. We then moved to the upper parking lot for a Red Barchetta (200 ssh, 100 squats, 50 plank jacks, and 20 burpees). The pax moved through that fairly quick so we moved onto a Route 66 with the choice of American hammers or Buddha crunches. This turned into a route 76 because of the extra light pole. We did a table for a 50 count table and some more stretching. With about 20 minutes left, we moved to the wall for RPR BTTW down the wall and NPR people’s chair back up the wall. Next onto a people’s choice Mary (Newton’s cradles 20x ic, lbcs 20x, Buddha crunches 20x ic, diamond merkins 20x ic, and another 50 count table). We had a few out of town guests, Silverado from Columbus and Sideshow from Toledo. It’s always good to see people from different groups. The COT consisted of name o rama, an introduction from Sideshow, and a prayer from Silverado. Pax was Nice n Easy, Tahoe, Silverado, Sideshow, and Miyagi (QIC). Tahoe’s Q on Saturday, see you then. Remember to sign up for the January Q list.

BACKBLAST: TUE 12/18/2018

BACKBLAST: TUE 12/18/2018
PAX: YHC

Solo workout. Scrapped my original plan and was going to take a page from Tahoe's playbook and just do a meditative 2 mile run but it evolved into this.  My goal was to calm the chattering monkey-brain, be still and mentally present through all of this.

2 MILES OF MERKINS
Run a lap followed by 25 Merkins
Repeato for 6X: 2 miles, 150 Merkins
(Alternate standard, wide and military Merkins)

Was surprised to still have some time left, so:

MARY
Freddy Mercury X30 IC
Dollys X30 IC
Freddy Mercury X30 IC
Rosalita X30 IC
Freddy Mercury X30 IC
Buddha Crunch X30 IC

Was surprised (again) to still have time left (is my watch broken?) so:

8-Count Bodybuilders X20 IC

Stretching, and finish with a few minutes of mindfulness meditation.  Stillness.  A sense of gratitude.

Namaste, till next time HIM…

BACKBLAST: THU 12/13/2018

PAX: Miyagi, Nice n' Easy (QIC)
A pair of PAX posted on this mild (38F) winter morning.  Miyagi wore shorts.  Late last night YHC remembered that I was on Q this morning and, short on time and creativity, I blew the dust off my F3 Beatdown Box (deck of cards).  Highly recommended for just such an occasion, or when you want to mix things up and introduce some randomness.
WARMARAMA
Ran a lap around the lower route, back to parking lot, then…
THE THANG
SEVEN CARD STUD(S)
Pick a card, do what it says. Seven cards.  Then run a lap for recovery(?)…  Repeato till out of time.
FYI, the cards work like this: The suits are a focus area as below, number = reps(+10), court cards = 25 reps.  Aces = 100 reps.
HEARTS – CARIO
SPADES – LEGS
DIAMONDS – UPPER BODY
CLUBS – CORE/ABS
F3 SEVEN CARD STUD – HAND #1
7 HEARTS – Bearcrawls (half of parking lot and back to start)
2 SPADES – Bulgarian split squats X12 IC
J HEARTS – Plank Jacks X25 OYO
Q CLUBS – Freddy Mercury X25 OYO
A SPADES – Calf Raises X100 OYO
6 CLUBS – Low Plank X60 SECONDS
3 SPADES – Wojo Squats X13 IC
Q HEARTS – Burpees X25 OYO (ughhh)
RUN A LAP
F3 SEVEN CARD STUD – HAND #2
3 HEARTS – Sprint 300M (across field, walk back)
10 SPADES – Lunge Walk 100M (half of parking lot and back)
3 DIAMONDS – Chuck Norris Merkin X13 IC
4 CLUBS – Heels to Heaven X14 IC
10 CLUBS – Rosalita X20 IC
5 HEARTS – Karaoke (2X parking lot lengths)
K DIAMONDS – Merkin 25X OYO (we did incline on the curb)
2 HEARTS – Sprint 200M (across field, walk back)
No time for a second lap, Miyagi led us in some brief stretching.
No announcements, COT was short, a little plastics talk. Prayers up for our brother Ragnar.
AAR
I used to worry when there'd only be two PAX at a workout, but now I enjoy them for what they are – an opportunity to get to really talk and get to know a brother better.
As for the cards, the "hands" took longer than I expected, especially since YHC is old and rather slow.  I thought we'd get through (at least) three hands but we barely made two.  In the future I think I'd cut the run between hands and do something shorter for recovery, maybe just stretching.  And for those keeping score at home, yes, YHC isn't very good at counting or keeping track – both hands we ended up doing 8 cards instead of 7.

Backblast for 12-11-18

PAX: Tahoe, Crosscheck, Miyagi (QIC)
It was a cold morning that started with a jog around the track, tennis courts, and to the top of the park. At the swings we completed a merkin/budda crunch ladder and then moved to the pull-up bars for a 10-1 of American Hammers, pull-ups, and rows. I’m still working on the pull-up technique and Tahoe thinks he might have it by retirement. From the bars we moved to the wall for a step up/hello dolly ladder and then to the second wall for People’s chair BTTW. We ended the morning with animal walk merkins at the parking lot. Crosscheck took us out with a prayer. See you next time.

BACKBLAST: TUE 12/04/2018

PAX: Miyagi, Tahoe, Nice n' Easy (QIC)
On this mild morning, we were greeted in the gloom by the triumphant return of Miyagi's thighs. YHC came armed with a few terrible ideas gleaned from GORUCK.
WARMARAMA
This was the usual COP exercises interspersed with a dash across the field. I decided to add some extra fun by taking turns carrying that godawful 40-pound unwieldy metal coupon "ESSE" on the field runs.
SSH X25 IC
FIELD DASH/COUPON CARRY
IMPERIAL WALKERS X25 IC
FIELD DASH/COUPON CARRY
AIR SQUATS X25 IC
FIELD DASH/COUPON CARRY
MOUNTAIN CLIMBERS X25 IC
FIELD DASH/COUPON CARRY
THE THANG:
MOSEY TO LOW WALL FOR 10-1'S:
10 count of each exercise, then decrease by 1, repeato down to 1.
WALL JUMPS
8-COUNT BODYBUILDERS
MOSEY TO HILL:
REVERSE BEAR UP, CRAB DOWN
REVERSE BEAR UP, CRAB DOWN
FORWARD BEAR UP, CRAB DOWN
MOSEY TO PARKING LOT:
BLEACHER TRICEP DIPS X20 IC
PAULA ABDULS (RUN FWD 2 SPACES, BACK 1, BURPEE) TO DRIVEWAY
ZOMBIE (LUNGE) WALK REST OF THE LOT
MARY
FREDDY MERCURY X20 IC
PICKLE POUNDERS X20 IC
FLUTTER KICKS X20 IC
PLANK HOLD X20 IC
DOLLYS X20 IC
COT
Only announcement was that the December Q schedule is up. YHC took us out in prayer.
AAR
The things I brought from GORUCK were: adding weight carries on the runs and the reverse bear crawls up the hill. We are capable of more than we think we are. We did those reverse bear crawls up a steep hill as the first exercise of the "welcome party" at the GORUCK tough (with ~40 lbs on our backs), and I thought they were going to kill me. Today wasn't much better. The funny thing is, I thought I hated normal bear crawls but after two rounds of the reverse, normal bear crawls up the hill felt like nothing. Lesson learned: if you make something suck more, the thing you thought really sucked, suddenly sucks a little less.

Backblast 120118

Rain forecasted, rain delivered. 

If there’s one thing this QIC enjoys, it’s making HIM feel miserable. Mission accomplished!

Repeat stations 2x

Station 1: 

Imperial Walkers

Quick Jacks

Plank Tap

Catalina Wine Mixers

Station 2: 

Mountain Climbers

Parker Peters

Bird Dog Crunch

Plank Hops

Station 3: 

Chief Hoppers

Into the Abyss

Plank Jack to Tuck Ups

The Thang

Down and Dirty:

2 groups. Group 1 crawls halfway a waterlogged field while Group 2 holds plank. 

Celebrate with merkins at the end. It was a winner. Will double this next time.

1.Army Crawl/ High Plank /Ranger Merkins

2. Bear Crawl/side plank /Werkins

3. Monkey Crawl/Low Plank /Squat Crawl to Merkins

Cherry on top:

Half-Blackjacks:

11 total count, exercises split between top and bottom of the hill.

V-Ups

John Henrys

Hill climbs in between

Ended with “popcorn prayers” at the PoPo Flag. 

Prayers up for injuries, struggling families, and gratitude.

F3 Cincinnati – Anderson Backblast 12.1.18

The pax started in a driving rain at Woodland Mound, about half way through the rain slowed to a drizzle. Todays Q – Cisco with PAX of Worf and BMR

No messing around for this very wet and challenging beat down. We took advantage of the picnic shelter for a quick warm up of SSH – 25ic, Squats – 10, Lunges 10, then a few stretched and got to the…
Thang…
This was a BLIMPS + high intensity cardio workout that didn't disappoint.
BLIMPS
Buprees 5
Lunges 10
Imperial Walkers 15
Merkins 20
Plank Jacks 25
Squats 30
Each round followed by a sprint down to the Ohio River Overlook and back (100 yards each way)
Round 1 – BLIMPS + Sprint
Round 2 – BLIMPS + Sprint
Round 3 – added active recover of 24 stepups + BLIMPS + Sprint
From here on we started BLIMPS elimination to get in more rounds with more sprints
Round 4 – active recovery 12 scissors leg lifts, 1 Big Boy Situp, 18 LBC + BLIMPS elimination we did the Merkins + Sprint
Round 5 – 25 dips, BLIPS elimination with Burpees + sprints
Round 6 – 25 SSH, LIPS elimination with Lunges + sprints
Round 7 – 20 Windmills, IPS elimination with Plank Jacks + sprints
Round 8 – IS elimination with Squats + sprints
Round 9 – Squats
45 seconds remained for a quick stretch
COT – Prayers for Worfs newborn grandson and family
F2 over coffee at Luckman's where the laughter was a bit above the norm, maybe it was the rain.