BACKBLAST 1/14/21 Parking lot Circuit WOD at Hub.

15 Pax’s headed out to the Hub this morning. I woke up early before my alarm & headed to hub to find HHH & Lights Out already in parking lot. We had a nice pre-run under a mile, more like a nice warm up slow jog ha. Temp was really nice this morning, did not even need the light jacket this morning. Below is today ‘s WOD.

Warm Up

GM x 10 IC

SSH x 25 IC

Bean Pickers x 15 IC

Hillbillies x 15 IC

Arm Circles Forward & Reverse x 15 IC

The Thang

Mosey over to Portico. Portico was coupon station. Second Station AB station was light pole on north side of Parking lot. Third Station was merkin station aka Mick inspired station light pole before Mo 7’s. After each exercise we ran to next station. We got in 1.54 miles of running plus all PT. For BB purpose’s I will just break down exercises at stations.

Portico Station aka coupon station

Curls X 15 IC

Skull Crushers x 15 IC

Squats x 15 IC

Over head press x 15 IC

One Arm Row right x 15 IC

One Arm Row left x 15 IC

Bench Press x 15 IC

High Pulls x 15 IC

AB Station

LBC’s x 20 IC

Flutter kicks x 20 IC

WWI’s x 20 IC

Low Dolly’s x 20 IC

American Hammers x 20IC

Bay City Scissors x 10 IC ( cause Q could not go to 20 on count lol).

LBC’s x 20 IC

Flutter Kicks x 20 IC

Merkin Station aka Mick station

Merkins x 10 IC

Werkins x 10 IC

Diamond Merkins x 10 IC

Right Arm Forward Merkin x 10 IC

Left Arm Forward Merkin x 10 IC

Decline Merkin x 10 IC

Incline Merkin x 10 IC

Dry Docks x 10 IC switch legs after 5

Mary

Fire Hydrants x 15 IC each leg

Moleskin

Great work by all this morning. Was nice to see Fight Club & PT back out this morning as well as the Tank! Everyone worked really hard this morning, great effort by all. I forgot how hard it is Qing a Q going all cadence counts throughout the whole Q, that was a workout in itself lol. I normally do more dora’s. This workout was actually inspired by HHH on a Saturday he was playing ultimate football, and in his HIM like fashion he printed out workout Wienke for us. I of course changed the playbook around, he had longer running distances involved. He probably had burpees in original beatdown too. Merkin station I changed a little too, inspired from past Mick beatdowns. Most of my Q’s are kinda like Mase from the 90’s I sample everyone hits that I like & put my own twist on– lol. Keep the faith in these tough times brothers, we will get through this together & grow stronger in the long run. Until next post, Mufasa.