BackBlasts

Lifting is easy, but lowering makes the man

Temperature – 37 degrees and humid. Feels like in the low 30’s
Sunrise – 7:00am

PAX: HHH, Tank, Gump, LaLoyd, Mufasa, Optimus, Muck
Q: PacRat

Nothing sucks like being injured. It’s been a few months now and I’m running low on ways to work around it. But enough belly aching from me…

Some PAX were in for a 0500-0525 pre-run

5:30

Mosey to the circle pad

#WarmUp
SSH x20 IC
Toy Soldiers x15 IC
7-to-1 Motivator
IST x15 IC
Arm Circles Complex (all 4 count, no breaks)
– Forward – 10 small
– Backward – 10 small
– Forward – 10 large
– Backward – 10 large
Bean Pickers x 15 IC

Indian Run to the turnaround, meet at the blocks. Grab a block. Mosey to the seasonal port-a-lot.

#TheThang
Going to physical therapy, I’ve learned that DOMS (delayed onset muscle soreness) is oftentimes brought about during eccentric loading (the lowering/negative portion of a lift). We don’t have much in the way of heavier weights, so we went with reps. On eccentric movements, the concentric part of the lift covered count ONE, and the “perfect” (eccentric) part covered counts 2-4. A slow and controlled descent was the name of the game.

Bent over 2-arm row – perfect eccentric x15
One arm row/lawn mower (right) – perfect eccentric x15
One arm row/lawn mower (left) – perfect eccentric x15
Block Curls – perfect eccentric x15
4-count Thrusters – x15 IC

Bent over 2-arm row – perfect eccentric x12
One arm row/lawn mower (right) – perfect eccentric x12
One arm row/lawn mower (left) – perfect eccentric x12
Block Curls – perfect eccentric x12
4-count Thrusters – x12 IC

Mosey to the playground trail split (near the bottom of the hill), Indian Run a complete lap around the park. Enter the playground

PAX were instructed to form 2 groups:
Group 1 – Pull-ups
Group 2 – 8ct Manmakers

PAX on pull-ups had 3 options:
Option 1 – Classic pull/chin-up
Option 2- Jump for self-assist, pull to the top of the pullup. Perform a 3 count eccentric descent
Option 3 – Jump and hold as high as you can. Static hold for a count of 3

After Pull-up PAX completed, they tapped a Man-Maker PAX to swap out exercises.

Indian run around the playgroup

Repeato of Pull/chin-ups and man maker complex

Indian run from the playground to the turnaround on Lake Hills Drive. PAX stopped about 3/4 of the way there to wait for the 6. While PAX waited, we performed 10 IC Merkins. We regrouped, hit the turnaround, and headed back to the blocks. Time to take the blocks home

Mosey to the Flag

#Mary
Twisting Oblique Crunches x20 IC
Low Dolly w/hands in the air x20 IC
Low Flutter ’till time ran out (~100 seconds)

6:15

#Moleskin
Another one in the books. As someone that has been nursing a nasty left hamstring injury, while simultaneously stacking up shoulder injuries, take it from me – please be sure to take time to rest when your body calls for it. I’ve build up DFQ over the years by pushing through the pain and now it’s time to pay the piper. Trust me – it’s not a good long-term strategy.

Bravo to you all this morning. The PAX all kept good pace. For the most part, we stayed together as a group. This was the 2nd workout I kept the burpees at bay, but substituted with their PT cousins – the Thruster and 8-count body builder. It’s difficult to get the heart rate up without burpees and sprints and unfortunately, those exercises aggravate my leg. I’m sure there’s a magical exercise out there that will work. Once I find it, you all will be the very next to know.

Bravo to HHH and Muck for the excellent form. Block curls are quite the exercise when the PAX lock out the arms. It’s the last 2″ on the curl that make or break the exercise.

Special thanks to Muck for being mindful of the 6. It’s almost like if the Q is the CO of a ship, another PAX should be designated at the First Mate. Muck was 1st Mate this morning. I’ll incorporate that strategy into my future workouts.

Excellent feedback this morning – Indian runs should be more designated and mindful, and a variety of exercises wouldn’t hurt either. The eccentric movements and non-burpees were my attempt to change things up today, but with so many exercises out there, I’ll incorporate a greater range of exercises. Not only to keep it spicy, but also to challenge myself and those around me doing things that we’re not good at. Because eventually that’s how we’d get better. God Bless you all.

73’s

PacRat
KD9GNS

4 PAX ran up to 5.3 miles around the track this morning.

PAX Scarecrow, Fonzie, Mr. Incredible and me, Atticus.