Month: January 2019

Backblast for 1-29-19

Hey, It was cold yesterday morning and 4 pax, Nice n’ Easy, Tahoe, Ragnar, and Miyagi (QIC), showed at Amberley to work out and here is what we did:
Warmorama: SSH 20x ic Abe Vigodas 20x ic Willie Mays Hays 20x ic
The Thing: 100 rows/Mexican jumping beans 200 step ups/box jumps 300 triceps dips One person does the exercise while the other one runs around the tennis courts and switch each lap until the reps are completed. With plenty of time left we went to the wall for some NPR people’s chair, ran another lap and went back to the wall for NPR BTTW.
Mary: 40 LBCs Table (everyone counts 20) Annie’s 20x ic 40 Freddie Mercuries Newton’s Cradle 20x ic
We ended with announcements and a Ragnar took us out with a prayer.


Backblast 1.26.2019

Backblast 1.26.2019
PAX:
Nice n Easy
Tahoe
Ragnar
Pinto
Orville
Miyagi
Skinner
Robin
Primus (QiC)
The morning air was frosty, around 24 degrees, as several HIMs gathered in the gloom. On a cold day like this I wanted to keep everyone moving, with muscles staying warm, so I ditched the usual “heavy lifting” Primus Q for a more cardio-oriented one. I think it turned out alright.
WARM A RAMA
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 20
Mountain Climbers x20
Mosey x 1
(Back to Parking Lot)
THE THANG
Two Minutes Hate: Partner A completes as many reps as possible in perfect form. Partner B monitors time (2 minutes) and form. Switch.
Round 1= Merkins
*I decided we would all go at one time in order to keep warm.
CATCH ME IF YOU CAN
(Upper Field)
Partner up… A runs backward while B completes exercise then tags A… they switch… from parking lot to path across upper field and back equals one round.
1. 10 Side Straddle Hops 2. 10 Mountain Climbers 3. 10 LBCs
(Mosey to a corner of Parking Lot… )
CONNECT FOUR
In parking lot (bear crawl short ends/ mosey long ends) x exercise xx# reps at every return to starting position.
1. 5 Burpees at home plate
*At this point I figured the Q was going pretty well: everyone was quiet.
Wall Work
People’s Chair = 2 min
BTTW = 1 min
*Robin held us captive on the wall sits with a horrible joke about a monkey in a bar. By horrible, I mean not funny. Lots of groans around… well, beyond the groans over straining quads.
(Mosey to Upper Field for…)
STOP ME IF YOU CAN
Both partners complete set of exercises at low reps then Partner B acts as a barrier/defender Partner A must get through—simply adding resistance. Maintain for 10-20 yards, turn around and Partner B must be barrier on way back. Repeat.
1. 25 Merkins 2. 50 Squats 3. 100 LBCs
*Who knew Skinner was such a beast? That seventh-grade football training really worked out for him as both Pinto and I tried to slow him down during this set.
(Remain at Upper Field)
SPRINT SANDWICH
10 reps of x exercise then Sprint x Yards then 10 reps and return (x4)
Then change exercise.
1. Side Straddle Hops 2. Mountain Climbers 3. LBCs
(Mosey to Parking Lot)
MARY
Skinner led LBCs
Orville led Superman/Banana
Nice N Easy led Buddha Crunches
CIRCLE OF MAN
During the COM I had to point out how much Skinner has improved over the past few months. He’s moved from the 6 to the middle and leader of the pack. Plus he’s grown very confidant and adept at leading the HIMs. Glad he’s here!
Polar Plunge is in two weeks!
Skinner led us out with a prayer.
Claypool


Backblast 1/24/19

Backblast 1/24/19
MOLESKIN: Nice n Easy and I pulled into an icy parking lot at the Amberley AO. We decided to scope out the AO to determine the safety of continuing with the scheduled beatdown. We found the back parking lot of the PoPo building to be relatively safe, so we decided to git r done up there.
WARMORAMA:
Run circles around said parking lot several times.
SSH x30 IC
Merkins x15 IC
Abe Vigoda x20 IC
Squats x 20 IC
Imperial Walker x20 IC
THE THANG
Dirty McDeuce. 4 sets of 3 exercises with running in between. We ran circles (hamster fashion) in our tiny parking lot.
Set 1: Merkins x20 IC; Monkey Humpers x20 IC; LBCs x20 IC
Set 2: Del Brown (10 Merkins, Crab Walk, 10 Merkins); Buddha Crunches x20 IC; Lunges x20 IC
Set 3: Incline Merkins x20 IC; American Hammer x20 IC; Lateral Squats x20 IC
Set 4: Diamond Merkins x20 IC; Newton’s Cradle x20 IC; Jump Squats x10 OYO
COT: Don’t forget to donate to Polar Plunge! See Primus’ FB post.
PAX:
Nice n Easy
Tahoe QIC
AAR:
Safety was a legit consideration this morning, but we managed an effective workout in a small space. We both commented that it didn’t seem like it should feel this tough, but it did (then again, we’re old dudes).
  

Florence KY Jan 19 2019

Florence Skate Park
1-19-19
Q: T rex
We had a few issues trying to find this new AO so be sure to preview directions before heading out. The closest address is 
Also, a first for these PAX, Florence PD came by around 7:10 am to kick us out thinking we might be “tagging” with spraypaint …. Nope just doing merkins in the frigid rain!!!
T-claps to brave @CiscoKid @PonyBoy and @BMR for enduring the workout went something like this….
Warm o rama
String Ripper IC to 15
imperial walkers IC to 15
Sun gods forward IC 15, hold it, reverse IC 15, hold it, Chinooks IC recover

Mosey out and back, stop at Grassy mound -bear crawl up, then Bernie back down

THANG:  cycle thru five times as time allows
30 reps Air squats Lunge walk to next area
25 reps dipsLunge walk to next area
20 reps box jumps or step ups
Mosey to next area
15 merkins
10 reps dying cockroach then Lunge walk to next area
5 burpees
Mosey back to start, rinse and repeat

2nd and 3rd on your own – three times was a pretty solid workout but 5 would be better)
Hold Al Gore position until group finishes

A “musical portion of today’s program” was rescheduled for another time moving on to
6MOMary

Peter Parker IC 15, hold it,
5 merkins
Parker Peter IC 15, hold it,
Recover
Low dolly IC 15
Buddha crunches IC 10
American Hammer IC 15

We went straight to Waffle House for F2 and Circle of Trust. Quality of coffee and bacon were noted by the Pax, & server Vicki did a great job!

Sent from my T-Mobile 4G LTE device


BACKBLAST: TUE 01/22/2019

PAX: Tahoe, Vamos, Nice n' Easy (QIC)
MOLESKINE: Frosty 15 degree weather didn't keep three F3 amigos from getting out and getting after it.  Vamos, who is more accustomed to the balmy weather of the Carolinas, wondered out loud what he had gotten himself into moving to Ohio. YHC tried to keep the momentum high to keep the blood flowing. Here is what we did.
MOSEY up to the Amberley Five-O Muni building, destination: back parking lot.
THE GROSS (12 REPS EACH, IC)
01 MERKINS
02 FREDDY MERCS
03 SQUATS
04 WIDE MERKS
05 LBCS
06 JUMP SQUATS
— Brief pause to run a lap —
07 DIAMOND MERKS
08 FLUTTER KICKS
09 LATERAL SQUATS
10 DIVE BOMBERS
11 BUDDHA CRUNCHES
12 MONKEY HUMPERS
— Run another lap around the PoPo station–
ROUTE 66
W/BURPEES
RUN DOWN TO WALL
PEOPLES CHAIR X 20 (CLAPS)
PEOPLES CHAIR L LEG X 10 (PRESSES)
PEOPLES CHAIR R LEG X 10 (PRESSES)
BTTW (HUGGY'S HEAD COUNT)
6MOM
E2K X 20 IC – L
E2K X 20 IC – R
MAGIC CIRCLES X 10 IC CLOCKWISE
MAGIC CIRCLES X 10 IC C-CLOCKWISE
AMERICAN HAMMERS X 20 IC
COT
Prayers up for those affected by the govt shutdown, Tahoe took us out.
AAR
Lots of ice out there today, so YHC tried to keep it to the cleared paved areas around the PoPo building. Always be cautious when doing that as we have to contend with (i.e. make way for) vehicles as people drive in to the Muni building for work.  I always wonder what they think, and if anyone is going to say anything to us – especially on days like today when I'm dressed like a terrorist.

BACKBLAST: THU 01/17/2019

PAX: Miyagi, Tahoe, Vamos, Nice n' Easy (QIC)
MOLESKINE: It's been a while since we dragged out the CMU (Concrete Masonry Units). I dropped by Tahoe's on Tuesday night to pick them up, and he was kind enough to help load them in my car.  Thanks Tahoe!  🙂
QUICK WARMARAMA:
20X SSH
20X IMPERIAL WALKERS
20X SELF-LOVE
THE THANG:
1 LAP BLOCK CARRY
10X MANMAKERS OYO
25X LBC (li'l block crunches) OYO
25X INCLINE MERKINS (on block) IC
20X GOBLET SQUATS IC
10X SKULL CRUSHERS IC
Mosey to the hill for:
AGGRO CRAG 5X
5 Rounds for X reps:
R01 X=5
R02 X=10
R03 X=15
R04 X=10
R05 X=5
Start at bottom of hill:
X BENT-OVER ROWS
X BLOCK SWINGS
–> BEARCRAWL halfway up hill, dragging block
X MERKINS
–> BEARCRAWL rest of way to top, dragging block
X BICEP CURLS
X SKULL CRUSHERS
Back down to start
Repeato for other rounds
MARY
20X HEAVY FREDDIES
15X HEAVY HAMMERS
20X BLOCK FLUTTERKICKS
COT
Brief reminder about upcoming Polar Plunge
Tahoe took us out with a prayer
AAR
The AGGRO CRAG is a new one for us; it's been on my "to try" list. It's scalable if needed for more or less time; just add or reduce rounds.

Backblast for 1-10-19

It was cold. We started with warmorama:
SSH 20x ic Abe Vigodas 20x ic Willie Mays Hays 20x ic Sun god 40x ic
Next was the 150 (didn’t want to go to 300 today). We sprinted across the field, did 15 merkins and walked back to the start. This was done 10 times.
We then moved onto the pull-up bars and did a pull-up/dip ladder.
Onto the wall for npr BTTW and people’s chair and we finished with some oblique sit ups.
Ended with announcements and a prayer. The pax was Tahoe, Nice n’ Easy, Vamos, and Miyagi (QIC).


BACKBLAST: TUE 01/08/2019

PAX: Miyagi, Vamos, Nice n' Easy (QIC)
YHC pulled up to Amberley Five-O this mild (56 degree!) morning, with ruck and sandbag in tow, more than half-expecting a "Miyagi's Dream" day… I knew some of our usual pax would be out so I was prepared for a solitary ruck in the gloom. Imagine my surprise when I pulled up and there was a car I didn't recognize, idling with lights on. As I exited my vehicle with the shovel flag a voice yelled, "Is this F3?" YES, I thought, FNG! Well, not new to F3 but new to Cinci. Welcome Vamos (from Charlotte)! As we were getting started, Miyagi pulled up and then there were three.
WARMARAMA
Mosey 1 lap around field
COP
Werkins x20 IC
SSH x20 IC
Imperial Walkers x 20 IC
Flutter Kicks x 20 IC
Merkins x20 IC
Alabama Ass Kickers x20 IC
Goofballs x20 IC
Freddie Mercury x20 IC
Diamond Merkins x20 IC
Windmills x20 IC
Run Lunges x20 IC
Dolly x20 IC
THE THANG:
2X BLIMPS
SPRINT length of parking lot, then:
B – 5 Burpees
L – 10 Lunge each leg
I – 15 Imperial walker
M – 20 Merkins
P – 25 Plank jacks
S – 30 Squats
Sprint back, repeat BLIMPS
Mosey up to wall area
ATMs
10X 4-count Alternating shoulder taps
10X 4-count Tempo merkins
10X 2-count Merkins
PEOPLES CHAIR
20X Overhead press
BTTW
3 X 30-count
Mosey back down to parking lot for…
6 MINUTES OF MARY
American Hammers x20 IC
Dying Cockroach x20 IC
Boxcutters x20 IC
Buddha Crunch x15 IC
Superman/Banana (10-count each) x4 IC
COT
Welcome Vamos, he told us his origin story. YHC shared the schedule and reminder about upcoming Polar Plunge. Vamos took us out with a prayer. Aye!

BACKBLAST: TUE 01/01/2019

PAX: Primus, Ragnar, Tahoe, Nice n' Easy (QIC)
MOLESKINE: Happy New Year!  YHC decided to create a New Years themed workout… Theme was "Spartan 2019".  I adapted the Spartan routine from the F3 Exicon for the number 2019.  Short warmup since the THANG was going to take most of the hour.
WARMARAMA
THIGH SLAPPERS x15 IC
KNEES UP x15 IC
BUTT KICKS x15 IC
THE THANG: SPARTAN 2019
2000 meters of sprints
Plus 19 cards from the F3 Beatdown Deck
Organized as:
100m SPRINT
Pull a card and do what it says
Rinse and Repeat for 20 rounds, last round sprint only
The cards we pulled were:
01. 5C – 15X Oblique Crunch (each side)
02. QS – 20X Monkey Humpers
03. KH – 20X Mountain Climbers
04. AD – 100X Arm Circles
05. 5S – 15X Standing Lunges
06. 4S – 14X Alternating Side Squats
07. 8S – 18X Backward Lunges
08. 10D – 20X Incline Merkins
09. KS – 20X Squats
10. 2C – 12X WWII Situps
11. JC – 20X Shoulder Taps
12. 7D – 17X Derkins
13. JS – 20X Smurf Jacks
14. 7S – 17X LBCs
15. QC – 20X Freddy Mercury
16. 5D – 15X Hand Release Merkins
17. QH – 20X Burpees
18. 3C – 13X High, Slow Flutter Kicks
19. 7S – 17X Monkey Humpers
COT
YHC expressed gratitude for the continued support and fellowship of the group.
Each of us talked about how F3 has helped us in our lives.
Tahoe took us out with a prayer.
AAR
This one is a total grinder. We did it one other time a few months ago, but instead of pulling cards we did 10 merkins after each sprint.  I liked using the deck because it added randomness and variety to an otherwise uninspiring slog.  The first time we did it I remember feeling destroyed by the end. With the addition of the deck, I expected this to suck even more.  While there is no doubt that it did suck (see round 17) , no one felt as destroyed as I thought we would.  Here's to improving and getting stronger.  Onward, HIM into 2019!