5/30/19

Backblast 5/30/19

MOLESKIN:

YHC was glad to see that the morning storms failed to materialize. However, YHC was not pleased to see that 3 Sugar Rays showed up looking for some action.  In the end, we cycled through 3 routines that kept us all together and we closed out another month of F3 Cincinnati goodness.

WARMORAMA:

SSH x30 IC

Imperial Walkers x30 IC

LBCs x30 IC

Willie Mays Hayes x20 IC

THE THANG:

1.      Sausage Works. PAX performed 100 squats IC while taking turns doing 5 pullups.

2.      Charles Bronson. PAX performed the following with a lap around the courts in between.

a.      50 Merkins

b.      50 Monkey Humpers

c.      50 LBCs

d.      50 Tricep Dips

e.      50 Lunges

f.       50 American Hammers

g.      10 Absolutions

3.      California Roll, Tahoe Style. PAX 1 holds BTTW while PAX 2 runs around courts. Flapjack.

MARY:

Itsy Bitsy Spider x30 IC

Heel Touches x30 IC

Table Tops x20 OYO

Freddie Mercury x25 IC

COT:

We congratulated each other on populating the June Q list and Vamos took us out.

PAX:

Ragnar

Vamos

Jiffy

Tahoe (QIC)

BACKBLAST: TUE 05/28/2019

PAX: Bartman, Miyagi, Tahoe, Jiffy, Vamos, Nice n' Easy (QIC)
MOLESKINE: YHC had a different plan for today, one that involved lots and lots of burpees. But, feeling still a bit smoked from yesterday's Memorial Day Murph, I decided to hold that plan for another day and do something a bit lighter. A bit more… nice. And easy. However, mumblechatter and grunting from the pax indicated that "lighter" doesn't necessarily mean "easier". I leave it for the pax to comment.
WARMARAMA:
SSH X25 IC
PIVOT TWIST X25 IC
IMPERIALS X25 IC
ABE VIGODA X25 IC
UNDER BRIDGE X25 IC
THE THANG:
DIRTY MACDEUCE:
12 exercises, split into 4 rounds of 3 exercises, each followed by a lap around the AO:
ROUND 1:
Merkins x25 IC
LBC x25 IC
Copperhead Jump Squats x25 IC
Lap
ROUND 2:
Werkins x25 IC
Freddy Mercury x25 IC
Gorilla Humpers x25 IC
Lap
ROUND 3:
Ranger Merkins x25 IC
Flutter Kicks x25 IC
Squat Switch Pickups x25 IC
Lap
ROUND 4:
Diamond Merkins x25 IC
American Hammers x25 IC
Copperhead Lunges x25 IC
Lap
EXTRA TIME = BONUS DAYS!
10x burpees OYO
MARY
Oblique V-ups (L) x15 IC
Oblique V-ups (R) x15 IC
In-n-Outs x25 IC
E2K (L) x15 IC
E2K (R) x15 IC
Big Boy Situps x20 OYO
Plank Hold 1 min
COT
Prayers up for those up in Dayton and first responders affected by last night's tornadoes.  Thanks to Bartman for visiting with us and prayers for safe travels.  Bartman took us out with a prayer.
AAR: Dirty MacDeuce, always a crowd pleaser and an easy one to plan and execute, usually takes most of a 45-min weekday.  I have noticed the past few times we've done it, there has been time to spare and I've had to add something (in this case, bonus burpees).  I take this as progress, meaning we are getting stronger and faster!  T-claps to this kickass group of men whom I am proud to call friends and brothers!

Backblast for 05-25-19

Pax: 

Bartman (F3Knoxville), Primus, Tahoe, Ragnar, Nice-N-Easy, Miyagi and Pinto (QIC)


Moleskin:

Humid and hot, the coming workout would be a sweat fest, but 7 Pax showed up for Pinto’s VQ.  We were glad to see Bartman join us from Tennessee.


Warm-Up:

Deceivingly simple, the Pax wondered if Pinto’s VQ would need to be usurped to insure an adequate beat down, but in the end they were not disappointed.


Dora 1-2-3:

Moseyed over to the hill for a partner routine, partners alternating between bear crawling (theme of the day) up the hill/crab walking down and performing 100 Merkins, 200 LBCs and 300 Squats.  Now we were warmed up!


The Wall (not Pink Floyd):

Moseyed over to the wall for the People’s Chair and a few lame jokes, followed by a new exercise that may end up as a keeper – Mike Tyson’s, but we need to bark cadence in more of a high-pitched voice next time.


BLIMPS:

A routine the Pax hadn’t seen in a while.  Moseyed over to the back of the upper field, then made our way across the field and back doing approximately three sets of this six exercise progressive routine.  The BLIMPS acronym stands for 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats.


Field of Dreams:

Moseyed over to the baseball diamond and set up stations at 1B, 2B, 3B and Home.  The team at home performed 15 Burpees, while 1B did Merkins, 2B did LBCs and 3B did Squats.  Each team them rotated to the next station until all were completed.  Oh Yeah, forgot to mention, of course we bear crawled from station to station.  The Q gave the option of a running Pete Rose dive into the next base instead of bear crawling, but nobody accepted.


Catch Me If You Can:

After moseying back over to the upper field for the final routine, the Pax paired off with the same partners.  While one partner bear crawled (of course), the second partner performed 15 Imperial Walkers, and then ran to catch their partner and switch roles.  Up and back on the field, and we were complete.


Mary:

Rotation of four favorites, ending with Miyagi’s famous Table exercise to close.


COT:

Reminder for Memorial Day session (Murph) and the June Convergence.  Primus  took us out.

Backblast for 5-23-19

5 pax showed up on Thursday for a Hindenburg blimp. We started with a long run (upper track, police station, and lower track) and then moved onto the blimp. On the first lap on the lower track, we did 4 sets of 10 Buddha crunches. Second lap, 4 sets of 20 LBCs. Third lab, 2 sets of 30 ice, vanillas and 2 sets of 30 imperial walkers. 4th lap, 2 sets of merkins and 2 sets of Moroccan night clubs. 5th lap, 2 sets of 50 plank jacks and 2 sets of 50 Pinterests. 6th lap, 4 sets of 60 squats. If look at the first letter of each exercise, it spells blimp.
We only went 4 minutes over on time and that was with the long run at the beginning. This does not seem like much on paper, but at the 30 minute mark I was questioning why I chose this workout.
PAX: Jiffy, Nice n Easy, Tahoe, Vamos, Miyagi (QIC)

Backblast 051819 Sat

Pax: Tahoe, Nice N Easy, Pinto, Vamos, Sandman, Miyagi, Milli Vanilil, Ragnar (QIC) 


Moleskine:

Hot as balls, and just as sweaty in the gloom. Pinto met up with QIC at 0630 for a pre-workout broga session. The rest of the rascals rolled in just in time for a moderate beatdown.


Moseyed to lower field for 4 of Diamonds.

Starting at Home, sprint around the bases doing reps at each base.

Finkle Swings x 4

Imperial Stormkickers x 8

Alabama Ass Kickers x 12

Squats x 16

Beast Mode:

Pax do partner carries on the lower field with 3 sets of reps on soccer field.

6 Nolan Ryans

6 Chainsaw Planks (plank pose, elbow to knee) 

6 Big Boy Situps

Love Hurts

The beloved Pyramid of Pain (Thank you F3Knoxville). Partners do (1x + 2y + 3z) in multiples of 1-5-1. Ask Orville for the equation. Or ask Miyagi to make fun of you.

1 Diamond David Lee Roth Burpee 

2 Sneaky Gorillas 

3 Decline Merkins

Hiit It and Quit It

HIIT Stations, 2 minutes on, 1 minute off. PAX choose station.

Station A

15 Heel Touches

15 Marge Simpsons

15 Buddha Crunch

Station B

15 Up Down Elbow Planks

10 Diamond Merkins

5 Leonard Skynnard Merkins

10 Tricep Dips

Station C

20 John Travoltas

15 Peter Parkers

15 Parker Peters

15 Table Cockroaches

Station D

30 Axl Jacks

15 Tinkerbell Squats

20 Big Boy Sit Ups

20 Plankjacks

It needs to be noted that a random attractive woman showed up with Dunkin Donuts during round 4 or HIITs. PAX were REALLLLY hoping QIC had somehow decided to omaha the entire Q and offer donuts as a reward. Nope.

Last Hurrah:

Duck Jousting

This was way harder than it sounded: PAX hold duck walk, with the goal of knocking down all other Pax. Vamos tried to hide in the corner. Milli was declared champion.

Prayers up for everyone everywhere to make better decisions. Prayers up for Jiffy, Skinner, and Robin.

Backblast 5-14-19

Backblast 5-14-19

MOLESKIN:

It’s the new Miyagi!! Seriously, the dude was the first one in the parking lot this morning, anxious to kick some ass. Typically, Miyagi comes screaming in on two wheels at 5:15 sharp. Well, it was Tahoe Tuesday, after all.

WARMORAMA:

Long run around the AO. About a mile.

SSH x30 IC

LBCs x30 IC

Sun Gods x30 IC

Vanilla Ice x30 IC

Copperhead Squats x30 IC

THE THANG:

1.      Parking Lot Pain, Tahoe style. 4 rounds of the following.

Line Tracers

Toy Soldier to the bleachers

15 Irkins

15 Tricep Dips

2.      Sausage works at the pull up bars. 4 rounds

5 pull ups while PAX performs LBCs, Plank, Table, and Squats.

MARY

Heel Touches x30 IC

E2K x15 IC each

Pinterest x20 IC

Buddha Crunches x20 IC

COT:

Reminders for June convergence and payments to Ragnar. Miyagi took us out.

PAX:

Miyagi

Jiffy

Tahoe (QIC)

 

BACKBLAST: SAT 05/11/2019

PAX: Primus, Tahoe, Miyagi, Vamos, Ragnar, Pinto, T-Rex, Nice n' Easy (QIC)
MOLESKINE: 8 pax rolled into Amberley Five-O for a ruck workout taken from the GORUCK monthly #ruckingchallenge for May. We had a surprise visit from our man T-Rex from the great Commonwealth of Kentucky! The theme of the challenge this month is service appreciation, with a different workout each week honoring a different service, and this was teacher appreciation week.  The workout included two rucks with a round of #geometricsequence PT sandwiched in between.
As written:
1 MILE RUCK
1 MIN AIR SQUATS
2 MIN ACCUMULATED PLANK HOLD
4 PUSHUPS
8 DEADLIFTS
16 RUCK THRUSTERS
32 RUCK SWINGS
64 LUNGES
128 FLUTTERKICKS (32 4-COUNT FLUTTERS)
2 MILE RUCK
COUNTARAMA/NAMEARAMA/COT: Tahoe took us out with a prayer for teachers, mothers and all who are injured, inside or out.
AAR: I knew going in that this would be a stretch to get it done in an hour. Plus, I made it harder than it was written: instead of just deadlifting our rucks, I had us deadlift 50# sandbags while wearing our rucks.  Also instead of a straight-up 2 mile ruck, I added some suck-ass coupons: 2x slosh tubes (~30#), 2x 5-gallon gravel buckets (45#) and 2x sandbags (50#).  With an eye on the clock, I cut the 2-mile route I had planned at about the halfway point and headed back to the AO, wanting to be respectful of the pax's time.  Upon our return, I was pleasantly surprised that the pax wanted to finish out the remaining mile with laps around the AO so we dropped the coupons and got the miles finished.  Thanks men for a great workout and great inspiration to DFQ ("don't f–ing quit") and do the work!

BACKBLAST: TUE 05/07/2019

PAX: Jiffy, Tahoe, Nice n' Easy (QIC)
MOLESKINE: A lovely, mild and dry (for a change) May morning.  Initially thought it was going to be "Two-fer, Tahoe Tuesday" as it was only YHC and Tahoe.  Offered Tahoe the option to skip Plan A in favor of a more "casual" Plan B and then Jiffy rolled in.  Back to Plan A.
COP
SSH X20 IC
MERKINS X15 IC
SQUATS X20 IC
LBC X20 IC
PIVOT TWIST X20 IC
WERKINS X15 IC
SHOULDER-WIDTH SQUATS X20 IC
FREDDY MERC X20 IC
IMPERIAL WALKERS X20 IC
RANGER MERKINS X15 IC
WIDE SQUATS X20 IC
FLUTTER KICKS X20 IC
THE THANG:
MOSEY TO HUGGY HILL
BEAR CRAWL UP TO PATHWAY
REVERSE BEAR CRAWL UP TO SWINGSET
DIPS X20 IC
DERKINS X15 IC
CRAB WALK DOWN
REPEATO [**NO TIME FOR 2ND ROUND]
MOSEY TO PARKING LOT
SPRINT FULL LENGTH OF LOT
PAULA ABDULS FULL LENGTH [**1ST HALF OF LOT]
LUNGE WALK FULL LENGTH [**2ND HALF OF LOT]
REPEATO [**SWITCH ORDER OF LUNGES/ABDULS]
DECONSTRUCTED BURPEES
10-TO-1 EACH COMPONENT OF A BURPEE:
SQUATS (TOUCH GROUND) 10X
LEG THRUSTS 10X
MERKINS 10X
LEG THRUSTS 10X
SQUAT/JUMPS 10X
REPEATO, DECREASING BY 1, DOWN TO 1X
[**ONLY TIME FOR ONE ROUND OF 10]
MARY
DYING COCKROACH X20 IC
BOXCUTTERS X20 IC
LEG CLIMBS-L X15 IC
LEG CLIMBS-R X15 IC
WIDE TOE TOUCHES X20 IC
OBLIQUE V-UP-L [**CUT FOR TIME]
OBLIQUE V-UP-R [**CUT FOR TIME]
COT
Announcements of planned convergence on 6/15 to celebrate 2 years of F3 Cinci goodness, and talk of a potential Memorial Day Murph (with potential special guest Wiseguy from F3 Tallahassee).  YHC took us out.
AAR
My planning was off today; my Weinke was overly ambitious.  There were many places [**Noted above] where I had to cut/modify for time.  Tahoe suggested we try this one again, either on a Saturday or with a shortened COP.  I'd like to do the full 10-to-1 on the deconstructed burpees.

Backblast for 5-2-19

5 pax (Miyagi QIC, Tahoe, Nice ‘n Easy, Jiffy, and Vamos) showed up on Thursday in the fog and here’s what happened:
-Long run around the lower and upper park -Light stretching -45 dips, 46 Annies (2 hands 1 count), and 50 squats. -9 to 1 pull-ups/incline merkins ladder -NPR people’s chair and NPR BTTW -Move to the parking lot for Mary (30 flutter kicks ic, 51 LBCs ic, and 50 E2K ic)
Count o rama, name o rama, prayer.
Cincinnati convergence on 6-15 to celebrate 2 year anniversary. More details to come later.