backblast 2/26/19

Backblast 2/26/19

MOLESKIN:

Tahoe Tuesday Threesome. Miyagi was first in the parking lot this morning. WTF! I knew it would be a good beatdown. As I stared out into the gloom, I realized how woefully inadequate my non-illuminated cones would be for our Red Barchetta. Nice n Easy to the rescue! His cones and glow sticks were ready for duty. When you ride dirty in the Scion, you gotta have your glow sticks!

WARMORAMA:

We moseyed up to the upper loop and stopped for 20 Tricep Dips and 20 Incline Merkins. We continued our mosey around the lower loop and circled up in the parking lot. The long mosey allowed for some necessary conversation.

Imperial Walker x20 IC

Under the Bridge x25 IC

Peter Parker x10 IC

Parker Peter x10 IC

THE MAIN THANG:

Red Barchetta. Goes like this….

Sprint 100 yds > 100 SSH > sprint back

Sprint 75 yds > 75 Mountain Climbers > sprint back

Sprint 50 yds > 50 LBCs > sprint back

Sprint 25 yds > 25 Merkins > sprint back

Sprint 10 yds > 10 Burpees > sprint back

We repeated but cut the reps in half

Del Brown (10 Merkins > Crab Walk > 10 Merkins > Bear Walk > 10 Merkins

MARY

Heel Touches x25 IC

Hundreds

Table

Superman / Banana

COT:

Some continued processing and info sharing concerning the recent suicide. Nice n Easy took us out.

PAX:

Miyagi

Nice n Easy

Tahoe (QIC)

Backblast 2/23/19

Backblast 2/23/19

MOLESKIN:

Pretty darn great weather for a Saturday beatdown. YHC was a bit nervous about a possible rain appearance, but Momma Nature blessed us. 8 PAX, including 2 FNGs, came together for some stations and ALARMs. Miyagi and Ragnar supplied the Mumblechatter. Check it out…

WARMORAMA:

Lap around the lower loop

SSH x20 IC

Peter Parker x20 IC

Copperhead Squats x20 IC

THE THANG:

We split into 4 groups of 2 and rotated through stations. YHC called a convergence between stations and punished the PAX with ALARMs (I actually punished myself….).

Stations:

1.      Box Jump Burpees and Planks

2.      Kettlebell swings and LBCs

3.      Pull ups and Tricep Dips

4.      California Roll Tahoe Style (BTTW and run around tennis courts)

ALARM 1

Shoulder Taps, Lunges, Annie, Suicides in the parking lot (Vamos and Ragnar got up for this), Merkins

ALARM 2

Sun Gods, Monkey Humpers, LBCs, Ranger Merkins, Catalina Wine Mixers

ALARM 3

Vanilla Ice, Squat Jumps, American Hammer, Rocky Balboa, Mountain Climbers

MARY:

Heel Touches x25 IC

LBCs (Vamos count) x30 IC

Nolan Ryans x10 IC each side

Homer > Marge > Mr. Burns

COT:

We welcomed and named our two FNGs (Jiffy and Das Boot). It’s always great to bring some new dudes into the fold. Skinner (because he’s the best) took us out with prayer.

AAR:

I’ve run this model a few times—stations with convergences. This works great on Saturdays where the Q can flex the time and the rotations in order to time things perfectly. The only downside to this morning is that it would have been nice to get all groups through all 4 stations (we got through 3). That would have meant eliminating the Warmorama or Mary, which I thought of doing. But my older bones and joints believe in the importance of warming up and Mary often gets hacked. So be it.

                                                                                                                                                                                    

Backblast for 2-21-19

Hindenburg BLIMLS
Tahoe, Miyagi (QIC), and Nice n’Easy ran around on the lower track 6 times and at each ‘corner’ of the track we did an exercise. 40 Buddha Crunches, 80 Lunges, 120 Imperial walkers, 160 Merkins, 200 LBCs, and 240 Sungods. We finished with a quick COT.

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2/19/19

Backblast 2/19/19

MOLESKIN:

What a beautiful moonlit sky this morning! The cold persists, but that’s remedied by layering and sweating. YHC threw together a pretty basic routine that began with an extended Warmorama. Check it out.

WARMORAMA:

SSH x25 IC

Merkins x15 IC

Copperhead Squats x20 IC

LBCs x25 IC

Peter Parker x20 IC

Imperial Walkers x20 IC

Sun Gods x25 IC

Toy Soldiers across parking lot and back

THE THANG:

California Roll (Tahoe Style). Partner 1 holds BTTW while Partner 2 runs around tennis courts. Flap Jack. Then Partner 1 holds Peoples Chair…… Repeato.

Jacob’s Ladder. At Merlot Hill we did 10 total reps beginning with 1 squat at the bottom and 9 4x4s at the top. I Omaha’d at the midpoint, decreasing the 4x4s down to 2x2s.

MARY:

Itsy Bitsy Spider x20 IC

Heel Touches x25 IC

American Hammer x25 IC

COT:

Prayers up for a local Amberley family that lost their 13 year old son to suicide this past weekend. A few of us know the family. Also prayers up for Ragnar’s friend who is going through some difficulties.

PAX:

Nice n Easy

Miyagi

Ragnar

Tahoe (QIC)

Anderson Backblast 2.16.19

5 PAX joined in at Veterans Park in Anderson, the temperature was 25 but it felt comfortable. Cisco was on Q, with Worf, Pony Boy, Silver Pike, & T-Rex

The goal was to shorten up the course to enable more strength work, mission accomplished.

Warm-A-Rama
Sun Gods IC
T-Claps IC
Sumo Squats IC
Split Squats – 5 each leg
The Thang:
Headed into the woods on the workout trail to take advantage of the rolling hills.
Station 1: Merkins + Flutter Kicks
Up to 10 merkins each round than on your 6 for 30 flutter kicks – 10 rounds
Station 2: Quick mosey to the bottom of the hill for LBC + Bearcrawl + Sumo Squat black jack style
Start at bottom for 20 LBC
Bearcrawl to top for 1 Sumo Squat
Decrease 1 LBC each round while increasing 1 sumo squat always to total of 21
Station 3: Move to the next hill, longer than first for Burpee Pyramid + Berni Sanders
Start 1 Burbee then Berni Sanders up the hill, jog back down
Work up to 5 burpees then back down to 1 with Bernie Sanders up hill and job down in between each set of burpees
Station 4: moseyed to the pull up bars
4 rounds of each PAX doing 5 sets rotating between pullups & chinups each round
Remaining Pax did SSH, Overhead Claps, and Windmills
Station 5: Moseyed to the basketball court
Suicide Sets 
Sprints – baseline to free throw & back, continue to half court, far free throw line, and far baseline
Sprint to far baseline, monkey crawl back 
Sprint to far free throw line – frog hop back
Sprint to mid-court – rabbit hop back
MOM
Jogged on trail back to flag for COT
F2 at Luckmans Coffee

Backblast 2/5/19

Backblast 2/5/19

MOLESKIN:        

It was a warm morning for Tahoe Tuesday—58 degrees. Vamos and YHC opted for shorts while Miyagi and Nice n Easy were dressed for an Arctic expedition. Winter in Cincinnati, bitches. Anyway, I’m thankful for a warm, rain-free morning during which we busted out a Ladder and some Parking Lot Pain.

WARMORAMA:

SSH x30 IC

LBC x50 IC

Copperhead Squats x25 IC

Vanilla Ice x25 IC

Willie Mays Hayes x20 IC

THE THANG:

Run straight up Merlot Hill and Huggy Hill to the swing set.

Ladder. 10 reps total of Tricep Dips and Decline Merkins.

Run around entire AO, finishing at bottom parking lot.

Parking Lot Pain. Rotate through the following 4 stations 2x: Hairburners, Kettle Bell Swings, LBCs, Super Sets (Merkins and Tricep Dips)

Del Brown. 10 Merkins, crab/bear walk, 10 Merkins, crab/bear walk back, 10 Merkins

MARY:

E2K x15 IC each side

Nolan Ryan x10 each side

COT:

Miyagi took us out.

PAX:

Nice n Easy

Vamos

Miyagi

Tahoe (QIC)

BACKBLAST: SAT 02/02/2019

PAX: Primus, Pinto, Milli, Tahoe, Ragnar, Miyagi, Nice n' Easy (QIC)
MOLESKINE: YHC was behind (again) this month on assigning Q's.  Thanks to those who've already self-assigned, but alas we had no one signed up for this morning.  With limited time and energy last night, I stepped up to the challenge and threw together the following.  We had a great group of regulars post today.
WARMARAMA:
RUN A LAP
MERKINS 15X IC
FREDDY MERCS 20X IC
SQUATS 20X IC
WIDE MERKS 15X IC
LBCS 20X IC
JUMP SQUATS 20X IC
THE THANG: TOYS IN THE ATTIC
PARTNER WORK, 5 STATIONS OF "TOYS"
~6 MINS PER STATION, THEN ROTATE
FLAPJACK PARTNERS EVERY 10 REPS
P1: GOODYEAR KILLA: SLEDGEHAMMER TIRE SLAMS/BROAD JUMPS
P2: BIGBOY SITUPS
P1: BOX JUMP BURPEES
P2: MERKINS
P1: SANDBAG MANMAKERS (50# BAG)
P2: DEEP SQUATS
P1: CMU BLOCK THROW/BROADJUMPS (5 OUT, 5 BACK)
P2: IMPERIAL WALKERS
P1: KETTLEBELL LAUNCH/BEARCRAWLS (5 OUT, 5 BACK)
P2: ALT LUNGES
MARY
FREDDY MERCURY X20X IC
ANNIES X20 IC
BOXCUTTERS X20 IC
NEWTON'S CRADLE X20 IC
BUDDHA CRUNCHES X20 IC
COT
Announcements of Polar Plunge (TODAY, good job men!)
Mumblechatter about upcoming Terrain Race, Savage Race
Tahoe gave his backstory
Milli took us out with a prayer
Coffeeteria at Dunkin followed
AAR: This one turned out okay… I was unsure of how it would go, especially if we had low turnout.  It was suggested to make these timed rounds (I initially had planned 100 reps per station, split between partners) and the suggestion was a good one.  For one, 100 reps would have taken way too long, and second, some of the stations would have taken longer than others and we would've gotten logjammed.  Another suggestion I took was to have a brief 1 minute rest halfway through.  That was welcomed by many.