Month: October 2019

BACKBLAST: THU 10/31/2019

PAX: Sea Bass, Nice n' Easy (QIC)
Happy Halloween, weirdos! The ghosts and goblins must have scared off the Q today, so Sea Bass and YHC took to the rain.
WARMARAMA: Run a lap
THE THANG: ASCENDING CORNERS
Ran 6 laps around the AO, doing the following at each of the 4 corners:
LAP 01: 10X BURPEES
LAP 02: 20X MERKINS
LAP 03: 30X LBCS
LAP 04: 40X SQUATS
LAP 05: 30X DIPS
LAP 06: SLICK (no exercises)
No time for Mary
COT
YHC took us out with the serenity prayer

BACKBLAST: SAT 10/26/2019

PAX: Elmer Fudd (Naperville), Miyagi, Sandman, Seabass, Tahoe, Nice n' Easy (QIC)
MOLESKINE: RUCKTOBERFEST
YHC decided it was high time for a ruck workout. In the rain.
WARMARAMA (sans ruck):
SSH X20 IC
HIGH KNEES X20 IC
IMPERIAL WALKERS X20 IC
WILLIE MAYS HAYES X20 IC
UNDER THE BRIDGE X20 IC
MTN CLIMBERS X20 IC
MERKINS X20 IC
LBCS X20 IC
FREDDY MERCURY X20 IC
THE THANG: RUCKIN'
Ruck 0.5 mile up the access road to the cell tower. Coupons included 2X 50# sandbags and 2X 25# slosh tubes.  Since Mr. Fudd didn't know to bring a ruck, he was on one of the sandbags the whole time.
RUCK PT:
8-COUNT BODY BUILDERS X10 IC
ALT LUNGES X10 IC (both legs)
COPPERHEAD SQUATS X10 IC
MERKINS X15 IC
HIGH PULLS X10 IC
ALT SHOULDER PRESSES X10 IC
RUCK SWINGS X20 IC
THRUSTERS X10 IC
FLUTTER KICKS X20 IC
HEAVY HAMMERS X20 IC
Ruck 0.5 mile back to start
DEALERS CHOICE MARY
BUDDHA CRUNCH X20 IC (NnE)
HEEL TOUCHES X20 IC (E. Fudd)
FLUTTER KICKS X100 IC (Sandman)
PLANK X60sec (Seabass)
E2K X15 per side (Tahoe)
ANNIES x20 (Miyagi)
COT
Prayers up for our pax out camping in the rain, for Seabass' mom's safe travels to and from India, and for F3 pax "Bump" from Naperville who's managing a very serious health issue.  Sandman took out out in prayer.

Backblast 10/24/19

Backblast 10/24/19

Moleskine:

3 studs showed up for some Broga, but the Q was locked down in some Zen-like state of meditation. So we Q tagged it, baby.

Vamos:

3 stations with runs in between. 1. Merkins and Jump squats. 2. Tricep dips and lunges. 3. Mountain climbers and WW2 situps.

Sea Bass:

Pullups, spiders, squats. Rotate through 3 times.

Tahoe:

BTTW and People's Chair

LBCs

Annie's

Itsy Bitsy Spiders

Superman Bananas

COT:

Prayers up for our campers this weekend that they stay safe and dry.

PAX:

Vamos

Sea Bass

Tahoe


BACKBLAST: TUE 10/22/2019

PAX: Vamos, Nice n' Easy (QIC)
MOLESKINE: Two for Tuesday! YHC was out late (10:00pm is late for this ol' man) and didn't have time to plan a beatdown, so out came the cards…
WARMARAMA: Run a big lap
THE THANG: Cards n' Laps
Normally each pax picks a card per round, but since there were only two of us, we each picked two cards per round.  We alternated rounds of exercise with running a lap around the tennis courts.  AO for the exercises was the little walled-off brick area near the entrance to the tennis courts.
03-S: WOJO SQUAT X13
10-C: ROSALITA X20
KI-C: AMERICAN HAMMER X25
08-D: MERKINS X18
RUN A LAP
03-H: SPRINT 300M
01-S: FLUTTER KICK X100
09-H: HIGH KNEES X19
10-D: INCLINE MERKINS X20
RUN A LAP
KI-S: SQUATS X25
07-H: BEAR CRAWL (Q SETS DISTANCE)
JA-D: DIPS X25
08-C: LUGE X18
RUN A LAP
06-D: WIDE MERKINS X16
04-S: ALTERNATING SIDE SQUAT X14
06-C: LOW PLANK (60 SEC)
02-C: WWII SITUPS X12
BONUS ROUNDS!
JOKER (VAMOS): LBC X50
05-D: HAND-RELEASE MERKINS X15
COT: YHC took out out with the serenity prayer.

Backblast 101719

Pax: Nice N Easy, Vamos, Sugar Ray, Bumper (F3 Columbus), Ragnar (QIC)

Moleskine:

Block-tober continued on a sweet chilly morning. Bumper joined the group from F3 Columbus, and pointed out a few constellations (Pegasus) during the clear skied weather. Perfect working out weather and while Ragnar sneaked in some yoga moves, this was pure block pain.

What we did: 

Lap with Block

Blockjacks

Side Block Plank dips

Mountain/Forward Fold 

Peter Blockin’ Parker/Parker Blockin’ Peters

Blocky Balboas

Big Boy Situps

Grand Blockin’ Slams (Overhead Block Carries around the Diamond)

Blocks-age Works (10 Pullups while pax do Block Crunches)

People’s Block Chairs (Pax holds 10 or calls out exercises. NNE proved himself to be Block Master 2019 by calling out Block Curls)

21s on Merlot Hill

(20 Block Curls at bottom, 1 Goblin Squat at top. Flip to 1-20)

Bumper offered up prayers for wisdom, courage, and fearlessness for us to be leaders, to face down the lions in our lives with the faith that their mouths will be shut. Let’s keep up Block-tober momentum.


Backblast 101219

Pax: Pinto, Jiffy, BG, Orville, Sugar Ray, Skinner, Nice N Easy, Boomer, Miyagi, Tahoe, Crosscheck, Primus, Ragnar (QIC)

Moleskine: 41 degrees and the QIC made a HC to a full-on Broga session. Since it was practically freezing, Primus showed up early to run laps (and trip a couple times) with Tahoe, Crosscheck, Miyagi, NNE, and Ragnar. Short mosey up to the cop station to make a bunch of jokes and find that sweet spot between relaxation and pushing the limit.

Here’s what we did:

Seated stretch/Table/Block/Thread the Needle/Plank/Merkins/GATE (with a T)/Twist/High Lunge/Runners Lunge/Warrior 1/Lunge Twist/Mountain/Palm Tree/Easy Tree/King Dancer/Wide Stance, Side Angel Stretch/Traingle Post/Down Dog/Child’s Pose/Sphynx/Cobra/Locust/King Pigeon/Full Pigeon/Staff/Head2Knee/Boat/Buddha Crunch/Twists/Bridge/Corpse/Shoulder Stand/Banana/Superman/Goddess/Corpse

We made killer time, so QIC opened it to the group. Orville aka Mr Hard2Please led the group in 30 burpees in 1 minute. The equivalent of a T-Payne rap after an Enya ballad. A few others in between. BG took us out with Merkins. 

Popcorn Prayers all around, for those in tough times. 

QIC wishes to extend extra thanks for the group. This was a personal accomplishment, leading a big group through a full brogan session for the first time. It was a little uneven—hard for some and easy for others—but a decent first attempt with a big group. Next time, will modify as needed. 


BACKBLAST: THU 10/10/2019

PAX: Nice n' Easy (QIC)
MOLESKINE: #miyagisdream #blocktober #lonelyQ #didtheworkanyway
THE THANG:
1 LAP (burden block carry)
10X MANMAKERS
25X LBC (li'l block crunches) IC
25X INCLINE MERKINS (on block) IC
20X GOBLET SQUATS (shoulder width) IC
10X SKULL CRUSHERS IC
1 LAP (no block)
10X MANMAKERS
25X FLUTTERKICKS (block overhead) IC
25X DECLINE WIDE MERKINS (feet on block) IC
20X GOBLET SQUATS (wide) IC
10X SKULL CRUSHERS IC
1 LAP (no block)
10X MANMAKERS
20X HAMMER BLOCKS IC
30X UNEVEN MERKINS (on block – 15 per side) IC
20X GOBLET SQUATS (super wide) IC
10X SKULL CRUSHERS IC
MARY
20X HEAVY FREDDIES
20X HEAVY DOLLIES
10X BIGBLOCK SITUPS
20X HAMMER BLOCKS IC
COT
Prayers up for our broken world.

Backblast 10/3/19

Backblast 10/3/19

MOLESKINE:

Twosome on Tuesday and a twosome today. Common denominator = Nice n Easy! YHC had a feeling that today might be a Miyagi’s Dream. It’s my 6th sense. Nice n Easy did admit that he was seriously considering the fartsack this morning, but he soldiered on and joined me for a “last day in the 90s” beatdown. Generally speaking, it was a good beatdown which allowed space for conversation. 

WARMORAMA:

Long run around the entire AO

Some stretching in the parking lot

THE MAIN THANG:

Burpee Sandwich! This is a Huggy favorite. For the uninformed, uninitiated, or the early onset dementia crowd, the Burpee Sandwich goes like this….

X number of reps on one end of the field (for those who need metaphors explained, this would be one slice of bread). Run across the field, stopping at the midway point to do 5 burpees (the pastrami, if you will, in our sandwich). Run to far end of field and do X number of reps (you get the idea). I did declining reps of Merkins on one end and 10 LBCs at the other. At some point I ditched the Burpees in favor of 4x4s. Don’t know how many total cycles we did, but it was plenty.

MARY:

Tabletops x15 IC

Heel Touches x30 IC

Shoulder Taps x20 IC

PAX:

Nice n Easy

Tahoe (QIC)


Backblast for 1019

2 Pax, Miyagi and Nice n’ Easy, met in the in the parking lot this morning and started with a long run. We stopped in the parking lot for a stretch and then ran another lap. After 50 LBCs and more stretching, we moved onto the pull up bars.
Pull up bar circuit: 5 pull ups tall bar 5 pull ups medium bar 10 rows on the small bar 25 slow squats 25 Buddha crunches
Repeat the circuit decreasing squats and crunches by 5 each round (20,25,10,5)
After the circuit, jog around the tennis courts to the south end of the parking lot for 50 more LBCs.
We ended with the COT.
See you Thursday.