Backblasts

DATE: 2022-01-07
AO: Sparta
Q: Lightyear
PAX: Bluegrass, Rambler
FNGs: None
COUNT: 3
WARMUP: SSH, Wiley Maze Haze, Mosey
THE THANG: TABATA BOMBS (Burpees, Overhead Clap, Merkins, Big Boys, and Squats). Round 1 – 30 seconds on 10 seconds off, Mosey and then each pax picked a Mary workout. Round 2- 40 seconds on 15 seconds off, mosey and then each pax picked a mary workout. Round 3 – 45 seconds on 15 seconds off, mosey and then each pax picked a Mary workout. Round 4 – 60 seconds on 20 seconds off, mosey. MARY: integrated throughout the thang
ANNOUNCEMENTS: Feb 19 The Arc
COT: “Better to be a warrior in a garden than a gardener in war”

DATE: 2022-01-06
AO: Virtual
Q: PAXminer
PAX: 2 percent, Infinity
FNGs: None
COUNT: 2
Backblast: I’ll take M’s for 11
Date: 01/06/22
AO: Zoomanji
PAX: @Joe Kelly, @Pedro (SGF MO), @Chief – (Burlington) @Infinity (The Capital) , @thin mints(Pittsburgh), @Speedo (F3 Northwest HWY – Weasel Shaker) @2 percent @Abacus (F3 PGH) FNGs: 0
Q: @Abacus (F3 PGH)
Total: 8
Conditions: Climate controlled

Warm-Up:
Don Quixote x 15 IC
Arm across body
Michael Phelps
LCR (left, center, right leg stretch)
Calf Stretch
SSH x 20 IC

The Thang:
11’s
Round 1: Monkey Humpers/ Mountain Climbers
Round 2: Motivator/Merkins
Round 3: Manatees/ Marionettes
Round 4: MCMOM (Mom called in the middle of Merkins)/ MCMOMC (Mom called in the middle of mountain climbers)

*Q’s note: When you are in F3 a few years, you can start making stuff up. Round 4 was exactly that.

MCMOM (Mom called in the middle of Merkins) = Half merkin, put left hand to ear as if to answer a call from Mom, Half merkin, put right hand to ear as if to answer a call from Mom

MCMOMC (Mom called in the middle of mountain climbers) = Mountain Climber, put left hand to ear as if to answer a call from Mom, Mountain Climber, put right hand to ear as if to answer a call from Mom

Mary:
Mixed into beatdown

TAPS:
Prayers for all those affected by Covid.
Prayers for Full House’s family.
Prayers for the Larson family
Prayers for @Joe Kelly

DATE: 2022-01-06
AO: Highlands
Q: Booking
PAX: Toolbox, Trolley
FNGs: Brexit
COUNT: 4
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, Willie Mays Hayes
THE THANG: Mosey to garage, sprint up two levels to 3 stations. Rotate 6x between stations. Station 1 variety of exercises (dirty dog, mule kick, Nolan Ryans, calf raises, monkey humpers, etc), Station 2 various ab exercises, Station 3 various versions of merkins. After 6 rounds we proceeded to run bw parking space lines touching each line. Finally we did a series of bear crawls followed by 5 merkins at every other parking spot. We concluded with the same interval but performed duck walk and 10 body weight squats MARY: penguin taps, LBC, flutter kicks, toy soldiers
ANNOUNCEMENTS: Ruck coming up, blood drive at Trolley’s church in late January
COT: Run you own race… don’t spend time comparing yourself to others. We all have unique gifts and talents. Seek to better yourself based on your own narrative not others’

DATE: 2022-01-06
AO: Mountvernon
Q: Winklevoss
PAX: Fonda
FNGs: Miller Time, Woodshop, Bus Stop, Ultimate Warrior, Churchill COUNT: 7
WARMUP: Track was not usable today (no Stairway – denied!) so we did the official #MountVernon warmup – 2 laps, 20 IC SSH, IW, Don Quixote, Windmill.

THE WORKOUT: parking lot shuttle runs

– 6 hold plank while 1 carries ruck overhead down & back & does 5 squats. Go down the line alternating plank with Al Gore (squat hold).
– Repeat swapping in suitcase carry/overhead press & mountain climber/LBCs for exercises and go down the line – lunge down, bearcrawl halfway back, duck walk
– 15 monkey humper + 3 shuttle runs
– 15 push ups, run, 15 push ups, 15 hindu squats, run back
– 25 IC Ozzy Osbourne + 25 seal clap + final 20 pushups to make 50

MARY: one time around the circle – seated rows, bicycle, leg-arm extensions, protractor, ronaldos, these (ankle taps). 2 lap cool down

ANNOUNCEMENTS: Miller Time was kind enough to bring back 40 lbs of Wisconsin mozzarella cheese bricks to share. I’ve got 4 lbs chillin in my fridge right now for make-your-own-pizza-Friday
COT: usual parking lot banter – snow days, kids not in school, hybrid work schedules, cheese

DATE: 2022-01-06
AO: Mor-Ruck-Ing
Q: citrus
PAX: Maj. Payne, Lucius, Lazlo, Old Bay, sticks, Kodiak, citrus FNGs: None
COUNT: 7
4+ miles