Month: July 2019

Backblast for 7-30-19

We started with the long run around the park and stopped for a stretch on the north end of the lower parking lot and did
Willie Mays Hays (20x ic) Abe Vigodas (20x ic) Sun gods forward (20x ic) Sun gods backwards (20x ic)
Onto a blackjack that started with 20 merkins and 1 LBC and should have ended with 1 merkin and 20 LBCs. Merkins were completed in the north end of the park lot and LBCs were done at the near the pull-up bars. Because of time, the blackjack was modified to the following:
20 merkins – 1 LBC 19 merkins- 2 LBCs 18 merkins- 5 LBCs 15 merkins- 10 LBCs 10 merkins- 15 LBCs
Next we moved onto a pull-up, row and squat circuit starting with 5 of each and going down to one of each.
Next was Mary:
90 count table E2k left and right (20x ic) Freddie Mercury’s (called by Jiffy) Newton’s cradles (called by Tahoe)
Because we had a little time left, we did one more set of pull-ups, rows, and squats.
We ended with COT.
PAX: Jiffy, Tahoe, and Miyagi (QIC)
The rain held off and I had a little trouble with the blackjack timing, but I think it was a good workout. See you on Thursday.


Backblast 7/25/19

Backblast 7/25/2019

MOLESKIN:

Awesome high 50s temps this morning. 4 PAX rolled out to get better this morning. We even started on time!

WARMORAMA:

Lap around the lower loop

Willie Mays Hayes x15 IC

Vanilla Ice x25 IC

Peter Parker x15 IC

Imperial Walker x25 IC

Parker Peter x15 IC

THE THANG:

Lt. Dan Pyramid. 3 stations = kettle bell swings, box jumps, jump rope. 

We rotated through the stations pyramid style based on kettle bell swings (15, 20, 25, 30, 25, 20, 15). With four PAX, the fourth station was LBCs.

AAR:

Lt. Dan is F3 speak for leg routines. This was a grinder. But there was plenty of room for modification. The kettle bell swinger set the pace. Vamos emerged as the champion rope jumper. Dude would be at home on any playground! LBCs proved to be a nice break.

MARY:

American Hammers x20 IC

Heel Touches x25 IC

Buddha Crunches x20 IC

Table (each PAX counts 10)

COT:

Vamos took us out.

PAX:

Vamos

Jiffy

Miyagi

Tahoe (QIC)


Backblast for 7-18-19

It was a warm and humid morning when Vamos, Jiffy, Ragnar, and Miyagi (QIC) showed up at Amberley. We started with a long run around the park and ended in the parking lot. After a stretch, we sprinted access the lot, completed 20 merkins and walked back across the lot. We did this 5 times for 100 merkins. We completed 50 LBCs and jogged to the upper lot for 50 more LBCs . We completed this loop one more time for 200 LBCs. We then completed 25 squats at at 12 light posts for 300 squats. With some time left, we moved onto the pull-up bars and each completed 2 sets of 5 pull-ups. When not doing pull-ups, each pax was doing bicycles or holding a table. Onto the wall for 2 sets of 45 dips. Finally onto the parking lot for 30 second plank. We finished with announcements and a prayer.


BACKBLAST: TUE 07/16/2019

PAX: Miyagi, Vamos, Nice n' Easy (QIC)
MOLESKINE: Muggy and warm.  Still no Tahoe, so… Tabata Tuesday!
WARMARAMA: LAP AROUND THE AO
THE THANG: TABATA
20 seconds of work, 10 seconds rest, x8 rounds per exercise:
SSH
MERKINS
LUNGE JUMPS
MOUNTAIN CLIMBERS
SQUAT JUMPS
BURPEES
RUN A RECOVERY LAP
SCALED 10-TO-1
DECLINE MERKINS off a curb
LBC's
MARY (DEALER'S CHOICE)
STATIC TABLE HOLD (Miyagi)
LBC x30 OYO (Vamos)
BUDDHA CRUNCH x20 IC (YHC)
AAR: Tabata is a HIIT routine that sounds easy on paper but is anything but.  I mean, look at that backblast – sounds easy, right?  The three of us were sucking wind in no time and by the last round (burpees), there may have been some adult language.  Morale was not helped by the dispassionate, robotic female voice and relentless countdown timer beeps emanating from my phone.  The nice thing about Tabata is that it's easy to plan and scale.  Pick a number of rounds that fits your time, choose your exercises and you're off.  YHC had a more ambitious 10-to-1 planned for after Tabata, but we were low on time (and energy) so we scaled it back.

BACKBLAST: THU 07/11/2019

PAX: Jiffy, Vamos, Nice n' Easy (QIC)
MOLESKINE: Rain held off and we had mild temperatures (for July) and tolerable humidity today.  Perfect weather for some block work.
WARMARAMA
Big ol' lap around the AO
BLOCK OVERHEAD PRESSES X15 IC
COLT 45'S
– 15X HALF CURLS (LOW) IC
– 15X HALF CURLS (HIGH) IC
– 15X FULL CURLS IC
THE THANG: BLOCK TRANSPORT
The DOT called and needed 3 concrete blocks transported back and forth across the parking lot.  
BEAR CRAWL DRAG across lot
CUSACK (OVERHEAD CARRY) LUNGE back
LOADED CRAB WALK across lot
WOOD CHOP LUNGE back
RECOVERY LAP (no block! huzzah!)
10X BLOCK MANMAKERS
MARY
HEAVY FREDDIES X20 IC
HEAVY HAMMERS X15 IC
HEAVY FLUTTER KICKS X20 IC
COT
No announcements, prayers up for more peace and less violence in society today.

Thursday July 4th, 2019

BACKBLAST: Thursday, July 4th, 2019
PAX: Nice n’ Easy, Wineab (?sp – from DC), Jiffy (QIC) 
 
MOLESKINE:  Great way to start the celebration of our country’s independence
 
WARMARAMA: 
Run around park. SSH x20 IC, Abe Vigoda x 15ICImperial walkers x20 IC, Arm circles x20 IC
 
THANG: 
7 of Diamonds (in our our national pastime): Same exercises at each corner of of the park, run between: 4 rounds –  7 burpees,  then 14 flutter kicks, 21 merkens , and 28 squats at each corner
pull upsx5 and pressesx10 while PAX doing LBCs
 
MARY:  
Freddy mercuries x20IC
E2K  x20IC

COT: thoughts and prayers for our military, safe travels. Nice n’ Easy reminded us we can all agree on what a great country this is to live in. sandbag march this saturday
AAR:  appreciate having a  visitor, need to practice my cadence for Abe Vigodas


BACKBLAST: TUE 07/02/2019

BACKBLAST: TUE 7/2/2019
PAX: Jiffy, Miyagi, Tahoe, Vamos, Nice n' Easy (QIC)
MOSEY up to Po-Po parking lot.
THE THANG: 5-CARD STUDS
Each Pax (5 of us studs) draws a card and we do the exercise and reps on the card.  Then run a lap around the Po-Po station.  Repeato until time.
20X ROSALITA
25X FREDDY MERCURY
30X SSH (JOKER – DEALERS CHOICE)
25X MOUNTAIN CLIMBERS
18X HAND-RELEASE MERKINS
RUN A LAP
25X PLANK JACKS
25X SQUATS
25X SHOULDER TAPS
16X BACKWARD RUN (LENGTH OF LOT AND BACK)
14X CAROLINA DRY DOCKS
RUN A LAP
25X SMURF JACKS
25X DIAMOND MERKINS
14X ALTERNATING SIDE SQUATS
18X BACKWARD LUNGE
25X MONKEY HUMPERS
RUN A LAP
19X RANGER MERKINS
15X OBLIQUE CRUNCHES
18X MERKINS
14X HEELS TO HEAVEN
19X HIGH KNEES
MOSEY back to parking lot
FEW MINUTES OF MARY
20X LBC
20X DOLLY
COT
Announcement of Brute Force Mile (this Saturday!)
Tahoe took us out with a prayer
AAR
After a weekend of home improvement (like a 12-hour squat beatdown), YHC was tired, sore and feeling low on creativity.  At a loss of what to do for Q late last night, I remembered the cards.  They're great for just such occasions and makes it easy on the Q.  I also enjoy the surprise factor – its interesting when even the Q doesn't know what's coming.  Great work today men, AYE!