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BACKBLAST 3/9/20**HOW MANY MORE TIMES @ PATMOS

PAX: Light’s Out, Mufassa, PacRat, Gump, Jaws, Tank, & Optimus(Q)

The rain was heavy for a few minutes and then it stopped. The pax that showed up were glad they did!

Warm Up:
Windmill x10 ic
Bean Pickers x10 ic
Imperial Storm Trooper x10 ic
Toy Soldier x10 ic
7-1 Motivator ic

Indian Run to 85th & back. Grab blocks

The Thang:
How Many More Times -Led Zepplin 1969, 8 Minutes
We did various exercises during this song as many reps as possible with breaks if necessary. Squats, Merkins, Squats, Scorpion Dry Docks, and more Merkins.

Working Man -Rush 1974, 7 Minutes
We did a ladder at one end of parking lot starting with 10x Block complex, run to other side and do 1x WW1.

Fairies Wear Boots -Black Sabbath 1970, 6 Minutes
We did a ladder at one end of the parking lot starting with 10x Block Curls , run to the other side and do 1x Burpee.

Black Betty -Ram Jam 1977, 4 minutes
We did LT. Dan’s for the duration.

Mary:
Low Leg Flutter x25 ic

Moleskin:
I had never done a Q with music before and wanted to try something new. Overall I think it well. A few suggestions that I could modify the amount of Merkins in my first song but that was my intention as I told the pax at the start. How many more times Optimus? I ran out of time at the end for Fred Bear which was going to be a 7 minute plank & bear crawl combination. I hope I didn’t leave a bad taste in your mouth for these songs as they are favorites of mine. No Bieber or Chumbawamba on my watch just simple rock in roll. Glad Light’s Out and PacRat came out for coffee.

-Optimus

BACKBLAST Patmos 3/2/2020

WARM UP

  • Good Morning, x8
  • Bean Picker, x10
  • Imperial Storm Trooper, x10
  • Toy Soldier, x10
  • Motivator, 1-5

THE THANG

  • Santa’s Ladder (10-6 Burpee, 5-1 Merkin); LBCs While You Wait
  • Santa’s Ladder (10-6 Merkin, 5-1 Burpee); LBCs WYW
  • Mosey to the Blocks
  • Back-to-Back Partner Curls, x10 IC
  • Squat-n-Up with Overhead Press, x15 IC
  • Back-to-Back Partner Curls, x12 IC
  • Squat-n-Up with Overhead Press, x15 IC
  • Motivator, 5-10
  • Lunge-n-Twist with Block, x15 IC
  • Repeato, other leg
  • Block Hold V-Up, x10 IC
  • Perfect-Perfect Pickle Pointer, x20 IC
  • Mosey to the Flag

MARY

  • Cumberland County Viaduct, x12, IC
  • Mike Tyson, x10
  • Yoga Cool Down

BACKBLAST **THE AMP** @ PATMOS

Pax: PacRat, Muck, Gump, Jaws, Mufasa, Al Gore, Tank, Optimus (Q)

Warm up:
Toy Soldier x 15 IC
Windmill x 15 IC
Bean Pickers x 15 IC
Perfect Merkins x 15 IC
Perfect Squats x 15 IC
Indian Run to 85th and back, last pax does 3 Burpees

The Thang:
Starting at the bottom of the amp we alternated each level with 10 merkins and 10 Lt. Dan’s. Once at the top we bear crawled to the stairs, and worked our way back to the start.
Second Round we substituted burpees & 4 ct. mountain climbers.
Third round we did 5 step ups per leg for each level until at the top.

Partner Exercises
Plank High Fives x 15 IC
Partner Leg Throw Downs x 25 per pax
Picnic Table Bucking Broncos x 50 total per team
Plank High Fives x 15 IC
Partner Leg Throw Downs x 25 per pax

Mary:
Mosey to bottom of the hill
Sprint to top then 4ct. American Hammer x 10 & Monkey Humpers  x10 oyo.
Repeato

Moleskin:

It sure was nice to see Jaws back in action.  When I first started he one of the many pax that pushed me and made me welcome.  It was a warm one this morning!  We had Tank shirtless while myself and others had to pull off a few layers to stay comfortable.  The feedback today was great, I really appreciate everyone giving me your best!

BACKBLAST 2/17/20 Tabata Training at Patmos!

Pax:

Al Gore(R), Lights Out(RR), Optimus, PacRat, Muck, Oilermaker, Editor, and Mufasa(QIC).

8 Pax’s headed out to Patmos to get the week started right! At first looked like was just going to be four of us posting this morning, but four more Pax’s showed up few minutes later to give us a solid eight! Below is what we did this morning.

Warm up:

Good Morning x 10 IC

SSH X 25 IC

Bean Pickers x 15 IC

ISP x 15 IC

Arm circles forward & backward X 15 IC

The Thang:

Head to Amp for Tabata time

Seven exercises 20 seconds AMRAP, 10 seconds recovery.

1st exercise Merkins

2nd exercise WWI’s

3rd exercise Ruck Squats

4th exercise Ruck Curls

5th exercise Ruck Swings

6th exercise Ruck Overhead Press

7th exercise Ruck dead lift

Repeato for five rounds.

Go up & down the dip amp escalator

1st level 5 dips OYO

2nd level 10 dips OYO

3rd level 15 dips OYO

4th level 20 dips OYO

5th level 25 dips OYO

Repeat sequence going down amp.

Mosey over to bottom of hill for hill sprints.

Sprint up hill & 20 LBC’s

Reapto 5 times.

Mary :

N/A due to time.

Moleskin:

Everyone worked hard this morning, and the Q seemed to fly by fast. The thing I like about the Tabata training is helps me focus more on form, and not just trying to hit a certain rep count. Although my form is still a work in progress, ha. I told everyone to just try to focus on form & not worry about counting to get to a number in your head. I find when a quit my mind, and just get after the exercise I see better results. So I wanted to share that with the group this morning. Thank you all for posting this morning. Always fun to lead you guys! Until next post, Mufasa.