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BACKBLAST 2/26/21 Run it Back Day 5: 6 Stations @Troy

PAX: Muck, Kato, Tank (POTD), The Mick, Coors (QIC)

Today was my final Q of the month after taking every single Q at Troy. It has been a long month with the weather and tons of workouts. I am happy that it is finally getting warmer outside. It makes getting out there so much easier.

Warm-up

30x SSH IC

10x Bean pickers IC

15x IST IC

10x Arm circle combo IC

10x Perfect squats IC

10x Perfect merkins IC

Parking lot lap

The Thang

2 Rounds:
10x Around the World Lunges IC
Bunny hop to the nearest median
10x Burpees OYO
Bearcrawl across the parking lot to the next median
10x Divebombers IC
Brodie Lee across the parking lot
10x Mike Tysons IC
Sprint across the parking lot
10x Makhtar n’djiayes IC
Side shuffle lines across the parking lot
10x 4×4 OYO (burpee with 4 merkins and 4 mountain climbers)
Parking lot lap

Mini-round
5x Around the World lunges IC
5x Burpees OYO
5x Divebombers IC
5x Mike Tysons IC
5x Makhtar n’djiayes IC
5x 4×4 OYO
Parking lot lap

Mary

25x Low flutters IC
20x Crunchy frogs IC
3 minutes of alternating neutral and side planks

Moleskin

Well it’s finally time to wrap up February. This has been a long short month. I’ll be happy to put it in the rearview. Tank! Tank showed up slimmer and, despite his recent surgery, ready to hit the ground running. This was a tough workout for someone who has had wrist surgery. He didn’t complain at all. Muck did well with the reps and had a good pace on the cardio portions. The Mick hammered out the merkins and burpees like they were nothing. Kato completed more reps and moved faster than last week. He’s improving steadily! Keep it up, men!

BACKBLAST – The Dump – 2/25/2021

WARM UP

  • Good Morning x6
  • Motivator 7-to-1
  • Imperial Stormtrooper x10
  • Hillbilly x10
  • Toy Soldier x10
  • Mosey across bridge & back

THE THANG

“CLASS” – Chest, Legs, Abs, Sprint, SSH

  • Merkin / Squat / LBC / Sprint / SSH x10, 3 sets
  • Prime Time Merkin / Narrow Squat / Low Flutter / Sprint / SSH x8, 3 sets
  • Side-to-side Merkin / Wide Squat / Big Flutter / Sprint / SSH x6, 3 sets
  • Mosey to the Amp
  • Hail Mary x10, Daft Punk x7, 2 sets
  • Hail Mary x8, Daft Punk x7, 2 sets

MARY

Ran out of time

MOLESKIN

Today celebrated two firsts… my VQ @ The Dump and my first no-coupon Q! I had a plan of covering more scenic areas of the Dump other than the parking lot but the snow & ice required an audible. I stuck to the planned beatdown as best possible and still feel we got a good workout. Techno group Daft Punk announced their breakup after 28 years so 7 rounds * 4 sets = 28…. much better than a single set of 28!🤮 (especially in the crunchy snow)

Thanks to those men able to attend. Great job everyone-  TCLAPS Lights Out for not throwing me into the lake, Kato pushing the early sprints, and Bozo/Muck/Optimus….those guys keep on going and bust out anything you throw at them! Also, I don’t always make coffeeteria which made that time today a bonus for me.

During reflection this week I was reminded of our free will and our ability to choose…. and our ability to choose Gods love for us, and to choose His divine mercy, now. It was noted how sad it will be for those who willingly do not know His mercy through a personal relationship now will end up asking (begging) for it in vain when it is too late. 

….an interesting concept applicable to many facets of life… get in shape now or pay for it later; create a loving relationship with your spouse now or beg for one when things go south; get your house in order now or struggle & be saddened later when it’s too late. 

Put God in the center and everything will come together.

BACKBLAST 2/25/21 Exploring The Hub

12 PAX explored The Hub this morning.

Warm Up

  • SSH 15
  • Bean Picker 15
  • Burpee 5
  • SSH 15
  • WindMill 15

The Thang

Run w your coupons and line up with the 3 light poles 

1-15 Suiside then 15 block complexes 

Squat 10

Perfect Squat 10

Monkey Jumper 10

Indian Run to the Southeastern lot

Incline merkins(10) then bear crawl 10 paces 3x

Mosey to the SouthWestern lot

Squat 15

Lbc 35

Lunge to the water basin and circle around it

Ladder-

1-5 Sumo Squats

5-1 Incline Merkins

Mosey through the compacted hard white snow to the gravel lot

Lbc 35

Split into 2 groups

1 group stays up and squat while we wait for the 2nd group who runs down and does 10 pull ups and mosey up.

2x

Mosey back to the flag

Mary 

Legged hip w/ weight on your side

2x

Superman

Lbc 10

Flutter Kick 15

Superman

Moleskin

Before the workout 2 brave pax went out early and did 2 miles, great job HHH and Mufasa.

Dr. Freud did a pre-work out.

All together for the workout, we did about 1.5 miles of sweat and tears.

Congrats Pax we discovered the areas of The Hub by charging through rough dirty snow and intense Suicides.

Thank you Al Gore for the idea with the on your side weight thing.

I am looking forward to the warm spring mornings in the future. 

SYTIG

BACKBLAST 2/24/21 Run it Back Week Day 3: Ruck WOD @Troy

Pax: Muck (POTD), Kato (POTD), Coors (QIC)

3 pax eventually rolled up for the third day of Run it Back week. We were feeling the effects of the past two WODs, but that didn’t slow us down.

Warm-up

25x SSH IC

10x Windmills IC

15x Hillbillies IC

10x Arm circle combo IC

10x Perfect squats IC

10x Perfect merkins IC

Parking lot lap

The Thang

11-minute timer. Complete as many rounds as you can. 11x ruck merkins and 22x ruck lunges (11x per leg).

Playground ruck lap

3 Rounds:
10x One-arm rows IC
10x Ruck thrusters IC
10x Ruck swings IC
10x 8-count body builders IC
Small ruck parking lot lap

Mary

25x Low flutters w/ruck overhead IC

15x Low dolly IC

15x WWIs w/ruck OYO

Moleskin

We moved a bit faster than last week. I had to extend the warm-up because it took Kato a while to get out of his truck and Muck didn’t show up until the warm-up was over. I wouldn’t be surprised if we did 4 rounds of the circuit next time. This one seemed easier than last week despite the past two WODs. I will be feeling this one, though. Muck and Kato both earned POTD today. Muck showed up late, but made up for it by knocking out several rounds of merkins and lunges. Kato took his time getting out of his truck, but couldn’t hide from the workout. He took it like a man, doing his best to complete as many reps as he could. I’m disappointed that my work schedule will not allow me to post for the workout at the Dump tomorrow. For those that can make it, please post (or post at the Hub)!