Month: August 2019

BACKBLAST: Thursday, 08/29/2019

PAX: Jiffy, Vamos, Nice n' Easy (QIC)
MOLESKINE: Gloom's getting gloomier (and colder). YHC knew this would be tight on time, so we got right to work, no chitta-chat and no warmarama.
THE THANG: TABATA MILE
We alternated running with rounds of TABATA, which is a High Intensity Interval Training (HIIT) model. Each exercise is done for 20 seconds, followed by 10 seconds of rest, X8 (total 4 minutes per exercise)
Run a lap
TABATA Squats
TABATA Merkins
TABATA LBC
Run a lap
TABATA SSH
TABATA Wide Merkins
TABATA BigBoy Situps
Run a partial lap (short on time)
TABATA Tuck Jumps
TABATA Diamond Merkins
At this point, the clock was running out so YHC gave the PAX the choice of one more TABATA round or finish running the partial lap.  They chose the lap.
QUICK MARY
Freddy Mercury X20 IC
COT
FiA continues its takeover of Amberley 5.0 this Saturday. YHC took us out with a prayer.

8-27-19

Backblast 8/27/19

MOLESKINE:

Lonzo from Toledo joined Miyagi and Tahoe for a moist beatdown. No rain, but moist nonetheless.

WARMORAMA:

Lap around lower loop finishing in popo parking lot.

SSH x30 IC

Willie Mays Hayes x15 IC

LBCs x30 IC

THE THANG

Blimps. Using the four corners of the popo parking lot we did a classic BLIMPS workout.

5 Burpees

10 Lunges

15 Imperial Walkers

20 Merkins

25 Plank Jacks

30 Squats

MARY

Box Cutters x20 IC

Heel Touches x20 IC

E2K x15 IC each

Reverse Pinterist x20 IC

Freddie Mercury x20 IC

COT

Prayers up for all PAX dealing with both the good and the not-so-good. Lonzo took us out.

PAX

Lonzo (Toledo)

Miyagi

Tahoe

 


Backblast: Saturday August 24th

BackBlast: Saturday August 24th
PAX: Nice N Easy, Milli, Ragnar, Crosscheck, Miyagi, Tahoe, Cable Guy, Jiffy
MOLESKINE: Beautiful cool morning. Vamos May now be renamed for being MIA for his Q.  FIA again was also out again in strong force. F3 group feeling the pressure to step up our headlocking (ABH – Always be Headlocking). Good to see Cable Guy. Thanks to Miyagi, Tahoe, Ragnar for stepping up with impromptu Q by committee. 
WARMARAMA:
classic Miyagi long run up the hill and back around
The THANG:
Circuit of Pullups, buddha crunches, and step ups at 3 stations around the tennis courts with PAX in gorups of 3, starting at 10 reps on first round and working down to 1 on last round   (MIYAGI)
Balls to wall while other 2 partners ran around tennis court – 2 rounds (TAHOE)
Chair while other 2 partners ran around tennis court – 2 rounds (TAHOE)
MARY: (Tag Q)
Toe touches
E2K
Shoulder taps
Big boy situps
bear crawl back parking lot (RAGNAR)
COT:  Crosscheck took us out

Backblast: Thursday, August 22nd

Backblast: Thursday August 22nd, 2019  

PAX: Nice n Easy, Vamos, Bumper from Columbus, Lonzo from Toledo 

MOLESKINE: humid morning with lightning increasing as storm approached. Rain held off just long enough to get in our 45 minutes 

WARMARAMA: 
Mosey 
Abe Vigoda  
SSH x15  
Arm circles–  slow 
Downward dog 
The THANG: 
Slugger: a lap around field,  20 diamond merkins, another lap, 20 merkins, another lap, 20 carolina dry docks 
Then Pullups sets of 10 and then 5 while others did squats (some modified with calina wine mixers 
Mosey 
Dips 20, Catalina wine mixers 10 , burpees 5, repeated x2 
Balls to the wall, count to 10 
MARY: 
Freddy Mercuries 
American Hammers 
LBCs 
Rosalita Wip 

 


Backblast: 4/17/19

Saturday Aug 17th, 2019

PAX: Nice n’Easy, Vamos, Ragnar, Crosscheck, Big Green, Miyagi, Primus, Orville, Jiffy (QIC)
MOLESKINE:
Muggy morning. FIA started this morning and had impressive number.  Parking lot was full requiring some modifications to Q’s warmup plans. My attempt at baseball themed Q with some obscure baseball trivia and baseball movie quotes for the PAX.

WARMARAMA
Team Babe Ruth played on prior to Boston and Yankees (Baltimore)
Mosey
Side Straddle Hops- ICx20
Arm Circles ICx 20
Willie Mayes Hayes ICx15
Lunges, Karaoke, Frankensteins, Bernie Sanders, Butt kicks 
The THANG
7 of Diamonds at each corner of park
7 BURPEES each corner – OYO
14 FLUTTER KICKS – IC
21 MERKINS – OYO
28 SQUATS – IC
LBCs or plank while wait
 Then because PAX struggle with baseball movie quotes,  descending 7 of diamonds around baseball infield
21 Overhead claps – OYO
14 Nolan Ryans – IC
7   Plank Jacks – OYO
 
MARY
Big boy situps
Freddie Mercuries
Dolly
E2K

AAR:  PAX humored my baseball trivia well. Large number of walkers made for challenge doing the reps at each corner.


Backblast for 8-20-19

It was pretty humid this morning when Nice n’ Easy, Vamos, and Miyagi (QIC) arrived at Amberley. It was a circuit day. We jogged to the top of the park for the first circuit, a 10 to 1 of dips, LBCs, and monkey humpers. We then completed a second lap around the upper loop and moved to the pull-up bars. The second circuit was another 10 to 1 of pull-ups, Buddha crunches, step ups. We ran between each station and ran out of time. See you next time.


BACKBLAST: THU 8/15/2019

PAX: Bumper (DR from Columbus), Jiffy, Miyagi, Vamos, Nice n' Easy (QIC)
MOLESKINE: Full moon and cool, sub-70 temps made for great morning workout conditions.  We welcomed Bumper from Columbus and saw a couple of bucks grazing out in the foggy gloom.  Short on creativity, YHC pulled out the cards for a Pax Poker Party.  After running a lap around the AO, each pax got to pick a card.
RUN A LAP
JOKERS WILD – SPRINT, LBC X20 (twice)
7 CLUBS – LBC X17
A SPADES – CALF RAISE X100
5 HEARTS – KARAOKE (parking lot, back)
5 CLUBS – OBLIQUE CRUNCH X15
RUN A LAP
A HEARTS – SSH X100
5 DIAMONDS – HAND-RELEASE MERKINS X15
Q HEARTS – BURPEE X25
4 CLUBS – HEELS TO HEAVEN X14
5 SPADES – LUNGES X15
RUN A LAP
J HEARTS – PLANK JACK X25
2 DIAMONDS – HAND CLAP MERKINS X12
A CLUBS – FLUTTER KICKS X100
Q SPADES – MONKEY HUMPERS X25
J CLUBS – SHOULDER TAPS X25
RUN A LAP
MARY
LBC X20 IC
E2K(L) X20 IC
E2K(R) X20 IC
BUDDHA CRUNCH X15 IC
COT: Announcement to be mindful of potential last-minute Q sub requests from Jiffy, also FiA launching this Saturday, same time/place as us.  Bumper took us out with a prayer.

BACKBLAST: SAT 08/10/2019

PAX: BG, Crosscheck, Jiffy, Orville, Primus, Tahoe, Vamos, Nice n' Easy (QIC)
With no Q assigned, YHC was initially planning on running a "Dealer's Choice" or "Tag, you're Q" workout, where I'd "tag" someone to run an activity, then they would tag someone else, etc.  At the 11th hour, though, I decided to just say the hell with it and Q the whole thing.  Because reasons.  Because control.  Because everything in my world must be just so.
WARMARAMA
KETTLEBAG GOOSE RUN – 2 laps
This was a goose run where the last pax in the single-file line would stop and do 6 kettlebell sandbag swings, then run (carrying bag) to catch up, move to the front of the line and hand off the bag.  Then we would pass the bag back to the last person in line who would stop for swings, etc.
THE THANG:
THE BEAST 666
6 EXERCISES, 6 SETS, 6 REPS spread over the course of running across the field:
BURPEES
BIGBOY SITUPS
CAROLINA DRY DOCKS
DEEP SQUAT JUMPS
MERKINS
BUDDHA CRUNCH
HILL SPRINT/BURPEE 10-TO-1
Sprint up to the crest of Huggy Hill, perform 10 burpees, walk back down.
Repeato for 9 burpees, 8 burpees, etc down to 1.
MARY
CYCLE BOATS X15 IC
EDWARD SCISSORLEGS X10 IC
PULSE UPS X15 IC
COT
Announcements of FiA starting (next week!), Huggy's visit (next week!) and prayers; Vamos took us out.
AAR
YHC was squarely in the six on this one, and was glad to have some company.  Learned (the hard way) the importance of proper fuel, because I skipped dinner last night and had only light snacks at Chateau Primus for D&D.  I was running on E today and man-o-manischewitz did I pay for it; I was all up in my head for the HILL SPRINT/BURPEE 10:1 grinder, wasn't sure I'd be able to complete it (but I did).  Thanks to my buddies Primus and Orville for the inspiration.

BACKBLAST: TUE 08/09/2019

WW5 (Weekday Warrior 5): Jiffy, Miyagi, Tahoe, Vamos, Nice n' Easy (QIC)
MOLESKINE: The season's changing. It's a little cooler and a little darker in the early morning gloom, and it's not quite cracking dawn anymore when we finish.  It was perfect weather for a NnE beatdown.
WARMARAMA
SSH X25 IC
MERKINS X10 IC
LBCS X20 IC
PIVOT TWISTS X25 IC
WIDE MERKINS X10 IC
FLUTTER KICKS X20 IC
MOSEY TO WALL
10 TO 1'S – Start with 10X of each, decrease to 9X, 8X etc down to 1X.
WALL JUMPS
DECLINE MERKINS
BB SITUPS
MOSEY BACK TO LOT
ATM MILE
10X AT EACH CORNER:
ALTERNTING SHOULDER TAPS X15 IC
TEMPO MERKINS X10 IC
MERKINS X10 IC
MARY
IN AND OUTS X15 IC
CYCLE BOATS X10 IC
OBLIQUE CRUNCH L X10 IC
OBLIQUE CRUNCH R X10 IC
DYING COCKROACH X20 IC
COT
Announcements of Huggy coming into town next week, and FiA starting up on 17 Aug. Vamos took us out with prayers.
AAR
We're definitely getting stronger and faster. I used to think the 10-to-1's were a killer sequence.  It's still not nothing, but the pax handled it with relative ease and, when finished, casually asked "What's next?"  What's next was the ATM mile – which seemed easy when it started with the alternating shoulder taps but was a shoulder meat grinder by the end.  I had more planned but had to cut for time.

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