PAX: OCB, Crash, Gummy Bear, Kato, Boo-boo, Optimus (Q)
Warm up:
Bean Picker x 10 ic
Willie May Hayes x 08 ic
IST x 10 ic
Hill Billie x 10 ic
Toy Soldier x 10 ic
Perfect Squats x 10 ic
Perfect Merkins x 10 ic
The Thang:
We were notified of a situation and had to get to the dog park asap. Pax brought 2 blocks which we took turns carrying. Once we arriver we found a 60 lb. sandbag and another block. We circled up ring of fire style and did SSH while one pax did 3 sandbag burpees until everyone had a turn on the bag. Next we partnered up with a block at one end of the field.
Round I-One pax did murder bunnies about 30 yds. did 10 block thrusters and murder bunny back. The other pax did amrap American Hammers. Switch
Round II -One pax lunge walked about 30 yards there and back. The other pax did amrap vertical block windshield wipers. Switch
Round III – One pax bear crawled about 30 yards there and back. The other pax did amrap block merkins. Switch
Round IV- Ring of fire again except one pax farmer carried two blocks, one pax did sandbag burpees, and the rest did SSH.
Gather up equipment and head back.
There was no time for Mary.
Moleskin:
Good turn out for a Thursday, I hope we can keep these numbers up. I came up with this mission idea and thought it would be a fun change from a standard beatdown. Expect the next one to go a little smoother, I had no idea how many pax would show up. I tried to make it hard, but not too crazy. Good job to all. OCB went above and beyond carrying the sandbag all the way back by himself. Thanks for letting me lead this mission.
-Optimus
BACKBLAST 8/19/24 AMP WORKOUT @PATMOS
Pax: OCB, The Mick, AL Gore, Pac Rat, Gummy Bear, Beaker, The Real Ray Gun, Optimus (Q)
Warm Up:
Bean picker x 10 ic
Toy soldier x 10 ic
IST x 10 ic
Hill Billy x 10 ic
Arm circle complex x 10 ic
The Thang:
Mosey to bottom of the amp for a partner dora.
1 pax runs a lap around the amp while the other works on the team’s exercises. Each team did 150 chest presses, 150 curls, 150 squats.
Staying with their partner pax stood back to back and did 10 coupon exchanges clockwise and then counter clockwise. Next was partner leg push downs x 10, each pax went once. We repeated the exchanges and push downs one more time.
Mosey to pull up bars and do your max, mosey back.
Back to amp with coupons we did
One arm row x 10 ic switched arms for 10 ic
Next level was step ups x 10 8ct ic
Box jump the remaining levels
At the top we did leg presses x 20
Return to bottom
Coupon complex x 10 ic
Next level was step ups x 10 8ct oyo
Box jump the remaining levels
At the top we did leg presses x 20
Return to bottom
Ring of Fires
I Pax held a plank while we rotated doing 10 SSH
II Pax held Al Gore while we rotated doing 10 Merkins
III Pax held a plank while we rotated doing 10 Jump squats.
Mary:
Low leg flutter x 10 ic
Box cutter x 10 ic
Monkey humpers x 10 ic
Moleskin:
Good turn out today. I was happy to see more pax taking advantage of cooler temperatures and getting a good start to their week. Shout out to Al Gore for wearing his weight vest. Shout out to Gummy Bear and OCB for finishing the dora first. Plenty of mumble chatter today which made the workout more enjoyable. Head out to The Dump tonight for an evening workout and please consider coming out Wednesday morning to the Dump for Beaker’s VQ. Have a great week.
#nevermissamonday
-Optimus
BACKBLAST 8/14/24 THE HANDOFF @THE DUMP
Pax: OCB, Muck, Gummy Bear, Optimus (Q)
Absolutely beautiful morning, slight breeze, low 70’s.
Warm Up:
Arm Circle Complex x 10 ic
Bean Picker x 10 ic
IST x 10 ic
Hill Billy x 10 ic
Toy soldier x 10 ic
Ring of fire. Pax held plank while one pax did 10 SSH. Two rounds.
The Thang:
Mosey to Red rock trails. Ran the paths stopping at half way point for squats and alternating merkins and WW1 at the ends of the paths. Total reps
30x merkins
30 x squats
30x WW1
Stage x 10 Burpees
1st level 10 x step ups, 10 incline merkins, 10 dips
Run back to stage and repeat each level.
Total reps 40 of each
Stage x 10 WW1
1st level 10 x box jumps, 10 incline merkins, 10 dips
Run back to stage and repeat each level.
Total reps 40 of each
Lunge walk across the stage, 10 2-ct American Hammers repeto until time ran out.
Mary:
NA
Moleskin:
If someone hands the ball to you, take it and run! Great to see Muck back in action. Good conversation after the beat down.
-Optimus
BACKBLAST 8/2 BOOM @ TROY
PAX: Goon, OCB, Optimus (Q)
Warm Up:
Toy Soldier x10 IC
Bean Picker x 10 IC
Perfect Squat x 10 IC
Perfect Merkin x10 IC
IST x 10 IC
The Thang:
Run to park stopping on command for BOOM
Boom = 5 Burpees, 10 oblique twists (2ct.), 10 overhead claps, 10 mountain climbers (2ct.).
Lt. Dan Suicides
We ran the lines and did Lt. Dan’s in multiples of 2 up to 12.
Stage Workout
Pax bear crawl up ramp of the gazebo and did the following:
25 WW1
25 SSH
25 Merkins
Recovery mosey around the stage.
3X we did this sequence.
BOOM
Run to flag stopping on command for BOOM
Boom = 5 Burpees, 10 oblique twists (2ct.), 10 overhead claps, 10 mountain climbers (2ct.).
Mary:
Good morning x 7 ic
Moleskin:
I recycled this Q from a few years back but it was new to the crew today. We stopped 5 times total on the way to and from the park. It was nice to get over to the park, I feel like we used to go there more often. Words of wisdom today related to perspective. Instead of saying what you “have to do” try what you “get to do”. Examples could be getting gas or groceries, cleaning the house, or going to the dentist. Be thankful for what you have.
-Optimus
BACKBLAST 8/1/24 FIND YOUR GROOVE @ WICKER PARK
PAX: Crash, OCB, Beaker, Optimus(Q)
Warm up:
Bean pickers x10 ic
Toy soldier x 10 ic
Willie Mays Hays x 10 ic
Michael Phelps x 10 ic
The Thang:
Chest press x 10 ic
Low leg flutter x 10 ic
Curls x 10 ic
One arm rows x 10 ic
Coupon complex x 10 ic
Step ups x 10 ic
Run to outdoor gym
WW1 x 20 oyo
Squats x 20 oyo
Merkins x 20 oyo
Run to parking lot
Burpees x 10 oyo
Lunges x10 to
American hammer x 10 oyo
Run to parking spot
WW1 x 20 oyo
Squats x 20 oyo
Merkins x 20 oyo
Run to spot
Burpees x 10 oyo
Lunges x10 to
American hammer x 10 oyo
Run back to Shelter
Chest press x 10 ic
Low leg flutter x 10 ic
Curls x 10 ic
One arm rows x 10 ic
Coupon complex x 10 ic
Step ups x 10 ic
Mary:
Good morning x 10 ic
Superman x 10 ic
Alabama prom date x 10 ic
Moleskin:
Hot and humid, even at 5:30 in the morning. I wanted to move around a bit in preparation for the monthly challenge and mix in the coupon work. Good effort despite the humid conditions! Great fellowship this morning made the workout go by fast. OCB hit the track after the workout to get some miles in, coffee for the rest of us.
-Optimus
Warm up:
Bean pickers x10 ic
Toy soldier x 10 ic
Willie Mays Hays x 10 ic
Michael Phelps x 10 ic
The Thang:
Chest press x 10 ic
Low leg flutter x 10 ic
Curls x 10 ic
One arm rows x 10 ic
Coupon complex x 10 ic
Step ups x 10 ic
Run to outdoor gym
WW1 x 20 oyo
Squats x 20 oyo
Merkins x 20 oyo
Run to parking lot
Burpees x 10 oyo
Lunges x10 to
American hammer x 10 oyo
Run to parking spot
WW1 x 20 oyo
Squats x 20 oyo
Merkins x 20 oyo
Run to spot
Burpees x 10 oyo
Lunges x10 to
American hammer x 10 oyo
Run back to Shelter
Chest press x 10 ic
Low leg flutter x 10 ic
Curls x 10 ic
One arm rows x 10 ic
Coupon complex x 10 ic
Step ups x 10 ic
Mary:
Good morning x 10 ic
Superman x 10 ic
Alabama prom date x 10 ic
Moleskin:
Hot and humid, even at 5:30 in the morning. I wanted to move around a bit in preparation for the monthly challenge and mix in the coupon work. Good effort despite the humid conditions! Great fellowship this morning made the workout go by fast. OCB hit the track after the workout to get some miles in, coffee for the rest of us.
-Optimus