Backblasts

12/9/2017 Ruckin’ Around

27 F cloudy

Warm up

Side straddle hops

Merkins

3 position sprawls (side-center-side)

High knees

Arm circles

The Thang

2 full rucking round trips to the fire station

Stops along the way to do (all 4 count):

50 Merkins

75 squats

One stop to do 10 Australian pull-ups

100 LBC’s after the ruck

End

COT

Moleskin

3 Brothers (Brickyard, IM, Cosmo -Q)posted to ruck around in the Gloom. Lots of fun had by all with acceptable mumble chatter on the 4 count pushups (with ruck sacks), the LBCs and the Qs orange/pink make-shift ruck sack with too light of weight.

Good workout for the Qs first ruck!

Always a privilege!

Cosmo

BLIMPS, etc…

Weather 22 and clear

PAX:

Crabby PO
IM
Maestro
Jay-Z
Wapner QIC

WOR:

Maestro lap
Shoulder pretzels IC x15
LBACs IC X20
Abe Vigodas IC x15
Grass pickers IC x15
Squats (slow) IC x15

Thang:

Mosey to parking lot

Hillbilly walkers, frog jump, imperial March, Bear crawl, toy soldiers, frog jump, lunges, bear crawl – at curb Butkus/Rocky Balboas x20 & alternating incline / decline merkins x10 / LBCs x20

R&R

Merkin x10 / plank ladder on curb x2

Mosey to main shelter

Burpees x5
Lunges x10
Imperial walkers x15
Mountain climbers x20
Plank jacks x25
Squats x30

Stair lap & dips x20

Burpees x5
Lunges x10
Imperial walkers x15
Merkins x20
Pickle pounders x25
Squats x30

Mary:

Al Gore
Good morning Abby x10
Hello Dolly IC x15
Gas pumps IC x15
Flutter kicks IC x15
Heel touches IC x15
LBCs IC x15
Canoe

COR, COT

Moleskin:

Another cold Monday morning to start off the week. Maestro arrived just after the start of the Maestro lap and easily caught up. Softball diamond fake out on mosey led into some parking lot and curb fun. Complaints about stair lap not being a “break”. Most of the PAX are going to have to work up to 10 good morning Abbys.

Agility doesn’t come naturally

5 PAX posted in below 20F weather to see how agile they could be in their snow suits.

Warmup:
Maestro Lap around animals
Stretching
LBAC’s
Super Slow Mo Abe Vagoda’s
Monkey Humpers x15
De-Motivator from 8

Thang:
Exploding Merkins across agility ladder – do a merkin, explode up and over to next rung in ladder.  Repeat to end of ladder
Single leg hop in ladder, sprint to cone, run backwards to start, repeat with other leg, Rinse and repeat
Sideways hope through ladder, Carioca to cone and back to start, repeat hoping the otherway
Rinse and Repeat complete cycle

Jump Rope Burpee’s
1 minute of jump rope, run forward to cone 1, do 1 burpees, run back to center
1 minute of jump rope, run sideways to cone 2, do 2 burpees, run sideways back to center
Repeat to 5 burpees

Go for a 3/4 mile jog around the park looking at the lights – Frolic through the tunnel of lights

Mary:
5 x Good Morning Abby’s
20 x Pickle Pounders
Protractors
25 x LBC’s
ABC’s

Mumble:
Lots of complaining about the stiff ropes and how they were tripping everyone up.  It didn’t seem to be bothering me so I’m just chalking it up to poor jump roping skills.  Cold weather wasn’t bad, as there was little to no wind.  Most decided they needed better gloves though.  Only Wapner could successfully do the Good Morning Abby’s over and over.  Watching Jay-Z try, was amusing (I’m sure I looked just as bad).

Workout in a winter wonderland buy one get one

Upon arriving 1 minute and 30 seconds late pleased to see that the other packs did not wait on the QIC and began the warm up without me I posted the shovel flag and joined in.

Warm up

Not Worthy’s 10-count in Cadence

 

The Thang

Mosey across the parking lot 1 merkin one burpee

Mosey halfway down the parking lot toward the beach 2 Big Boy sit ups and 2 burpees

Back corner of the parking lot 3 side straddle hops 3 burpees

Follow the pattern until 12 burpees at which time we reversed and counted down

Total number of burpees 78

22 merkins

30 big boy sit ups

60 ssh

Mary

20 bicycles in Cadence

Bay City scissors 8 count 10 ic

ABC’s in military nomenclature alpha bravo charlie

At which point we had Cosmo stretch us out

Mole skin

It was really eye-opening Fonzy was not lying when he said once you master the layering process the temperatures really aren’t a factor when the wind kicked up it was a little Breezy but other than that very manageable other than the fact qic did not have very much creativity this morning rinse and repeat

 

Circuit Cluster

5 men posted

IM 

Maestro

Wapner

CrabbyPO 

Jay-Z  (QIC)

Clear, cool, crisp 29 degrees

**Warm up

Reverse Maestro Lap 

Abe Vigodas ICx15 

SSH ICx15 

Grass Pickers ICx15 

Crab Jacks ICX15 

Shoulder pretzels ICx15 

Mosey 

**Thang

Start in shelter house with 15 derkins

Jog out the north end, down the stairs, to the fountain

15 one legged squats each leg

Stair burpees up south stairs 

Back into shelter house

Rinse and repeat 15 reps down to 1

**Mary 

Low plank jacks ICx15

Absolution ICx5

American Hammers ICx15

30 LBCs OYO 

**Moleskin

A mostly sick Maestro arrived on time in his green truck leading to 2 conclusions. #1: a healthy Maestro is casually late #2: it’s too dark at 5:30 am to distinguish green from black. During the Maestro lap we observed several animals crying out for Traaaaavis. Apparently,  they’re cold and need Zonkey to turn on the heaters. The Thang destroyed most shoulders and kept everyone unusually quiet aside from the derkin grunts of pain. On to Friday’s 10 degree wind chill!

Rick Rolled 12/5/17

3 PAX posted for a windy & damp but still beautiful 44 degree December Morning.

  • Brickyard
  • Cosmo
  • Logger

Warm up:

  • 20 – SSH
  • 15 – Deadlift w/ Fly
  • 15 – Kick w/ twist
  • 15 – Abe Vigoda
  • 20 – Up & Out Jacks
  • 15 – Week Pickers

 

Thang

Because Rick Astley said we are never gonna give you up we picked up bricks and didn’t put them down

Mosey (Then 1 set each of 12 & 1 set each of 8)

  • Narrow to wide squat
  • Dead lift
  • merican
  • Bridge

Mosey (Then 1 set each of 12 & 1 set each of 8)

  • Walking LUnge
  • 4 Drops
  • Dips
  • Plank w/ ventral and lateral raises

Mosey

Mary:

  • 15 – Bridge w/ toe taps
  • 15  – Jack knife crunch

Then the die came out and told us to do:

  • 10 – Toe Touch Drops
  • 10 – LBC
  • 10 – Bicycles

Moleskin:  Started with a through warm up. Then, after a short  refresher on pop culture from 2009 and being Rick Rolled we picked up our bricks and didn’t put them down until the end. The idea was we had to hold them in our hands or at least have control of them the entire time with out taking a break. Time went fast and caught some off guard as we finished. The morning was a little lonely – hoping to see more PAX on Thursday.

“Not Quite a Full Deck” 12/4/17

playing-cards-flying-over-black-background-clipping-path-included-EDTFJT

4 PAX posted for an unseasonably warm December morning for some card tricks.  The weather was clear but windy with a temperature of 49 degrees.

Jay-Z

IM

Wapner

Crabby PO QIC

Warm up:

RML

Moroccan Night Club IC x 14

Shoulder Pretzels IC x 15

Abe Vigodas IC x 15

Grass Pickers IC x 15

Plank Shoulder Taps IC x 15

Mosey to basketball court.

Thang: Pick a card any card. 

Using a deck of cards, QIC pulled cards at random and PAX completed reps that equaled the number value associated to the card.  Hearts = Merkins, Diamonds = Squats, Clubs = LBC’s, Spades = Lunges, Black Joker = 20 Burpees, Red Joker = run to monkey bars for 10 toes to bar.

Mosey to Flag.

Mary:

Flutter Kicks                     IC x 20

Heel Touches                    IC x 20

Freddy Mercury’s            IC x 20

Captain Thor                    OYO 1:4 Ratio up to 5:20

 

Boat / Canoe

Moleskin:  Started the workout with a RML (Reverse Maestro Lap) just to mix it up a bit.  After our warm up the PAX hit up the old ball court for some fun with the deck of cards.  The cards seemed to be shuffled fairly well as the exercises were evenly dispersed. PAX fell about 5 cards short of completing the full deck probably due to the long mosey for toes to bar.  Might drop the reps of toes to bar if/when a repeat is attempted.   Captain Thor defeated us yet again as we fell short of the 10:40 goal.  Left to start the day with a refreshed mind, renewed spirit, and recovering muscles.