QIC: HHH
PAX: The Mick, Lights Out, PacRat, Bob Villa, Bozo, Optimus, and HHH (Q)
Parking lot and paths were a bit sketchy this morning. Glad no one slipped and got hurt. Luckily, there was enough crunchy snow in the porta-potty lot to do everything on my weinke without having to do a complete audible. Patmos won Monday! Here is what we did.
Warm-up
SSH (22 IC)
MNC (22 IC)
Bean Pickers (11 IC)
IST (11 IC)
Perfect Merkins (11 IC)
Perfect Squats (11 IC)
The Thang (Ruck Up/Coupons)
Block Complex (22 IC)
Overhead carry to other side of lot/discard coupon
8 Ct Body Builders (22 IC)
Lunge walk to Porta Potty Lot/Discard Ruck
Burpees (11 OYO)
Porta Potty Lap
Burpees (11 OYO)
Ruck up and lunge walk to coupons
8 Ct Body Builders (22 IC)
OH Carry coupons to Starting Point
Block Complex (22 IC)
Overhead carry to other side of lot/discard coupon
Burpees (22 OYO)
Two laps
Ruck Get Ups (11 OYO)
Ruck Mike Tysons (11 OYO)
Mary
De-Ruck
WWII w/ Coupon (22 OYO)
Low Flutter w/ Coupon (22 IC)
Rosalita Whip w/ Coupon (11 IC)
Coupon Presses (22 OYO)
Moleskin:
Great to be back at Patmos! I definitely need the Qdrenaline today. Glad I signed up for the Q because I would have most likely fartsacked otherwise; especially since Mr. Incredible will be bringing it tomorrow like he always does.
Please say a little prayer for PacRat’s dad!
Nice effort by everyone today except for PacRat. He purposely forgot his rucksack.
SYITG,
HHH
Patmos
Backblast 2/15/21: Patmos 100
Date: 2/15/2021
Pax: Optimus, Pacrat, Bob Villa (POTD), Muck (QIC)
AO: Patmos
The Daytona 500 was last night so I figured lets do the 100 series. I recall the first one we did at The Hub. It was the worst, weather wise, day of the year. There was a legit sheet of ice throughout The Hub and it was sleeting heavily during the workout. This morning at Patmos was not at bad as that day but it was bad enough to remind me.
I also wanted to recognize Bob Villa for crushing the weight loss contest. I heard he was doing great a few days before weigh in but when he posted his before and after picture I was floored. 30 lbs in a month and a half is impressive. Anyhow, let’s see what we did:
[Read more…] about Backblast 2/15/21: Patmos 100BACKBLAST – 2/8/21 Wings and Beer – Patmos A.O.
PAX: Optimus, Atticus, Thunder
Q: PacRat
4 PAX barely put a dent in last night’s debauchery. I have so little interest in the Super Bowl. But an excuse to spend time with my parents and eat was reason enough to get together.
This is the final week of the body transformation challenge. I knew better than to go hog wild with only 6 days to go, but with a little luck, I just might land my goal weight of 150.x.
I picked up this little something’ from F3 Puget Sound. I subbed out their Makhtar N’Diayes+Merkin for Ice Tysons. That’s Mike Tysons on ice w/no curb. I just now made that name up. But you probably figured that out.
0530
WarmUp
SSH x 25 IC Bean pickers
Arm Circles Complex 10/10/10/10
Perfect Merkins x10
Perfect Squats x10
2 parking lot laps
Mosey to the oath at the base of the hill
TheThang
7 sets:
Mike Tysons x10
Run up the hill to the path split
Burpees x10
Plank for the 6
3 sets:
Get-ups x4
Run up the hill to the path split
Get-ups x3
Mosey to the Flag
Mary
Good Mornings x8
Burpees x10
???
0615
Moleskin
Well done gentlemen. I had a flight to KCMO today, and I had to leave my house at 6:50. That was hardly enough time to zip home, shower, change, and kiss the family goodbye. Couple that with lousy weather, and that’s a legit reason for a fartsack
…Which is exactly the reason I kept the Q. Making the workout required me to spend extra time and effort yesterday in order to lay everything out just so. I didn’t have a moment to spare, so the prep was crucial.
Get in the mindset to overcome and post. Once you’re out there, you’ll figure a way to make it work. No one likes these nasty single-digit temps, but it does provide an opportunity to build fortitude and mettle.
God bless.
73’s,
PacRat
KD9GNS
BACKBLAST 2/01/21 Audible Sharknado at Patmos!
9 Pax’s journey out to Patmos to find a unplowed lot, ha. I woke up early to do recon on condition for Patmos, but I all did when arrived early was just tried to move snow with hands & feet to make it thru entry way to lot. We made the best of the situation, and below is what we did this morning.
Warm Up
See Muck van stuck & first exercise was getting Muck’s car out of snow, lol.
Mosey back other side of parking lot GM X 10 IC
Bean Pickers X 15 IC( PacRat’s car fails to make into lot & says going home to get shovel in his HIM attitude).
Hillbillies X 15 IC
Arm Circles Forward & Reverse X 15IC
ISP X 15 IC
Sharknado Time did exercises in parking lot that some what tolerable, lol.
Ran to street light & back to parking lot for running portion.
Burpee’s x 15 OYO
Diamond Merkins x 20 OYO
WWI’s x 20 OYO
Merkins X 20 OYO
Scorpion Dry Docks X 20 OYO
We did 3ish rounds due to late start with condition of lot.
Mary
N/A
Moleskin
Great job everyone still sticking with it this morning in not great workout conditions, but that is what F3 is all about. Everyone worked hard & helped everyone get cars out of snow. I learned my Mac-V’s come in handy as a emergency foot shovel, lol. PacRat & Muck did some great post beatdown work shoveling a clearer path exiting Patmos! I had fun doing a mini sharknado with you all this morning, and I hope you all did as well. Keep getting after it! Until next post, Mufasa.
BACKBLAST 1/25/21 AROUND THE WORLD @ PATMOS
Pax: Bob Villa, Lights Out, The Mick, PacRat, Optimus (Q)
Warm UP:
Bean Pickers IC x 10
Toy Soldier IC x 10
Arm Circles IC x 10
SSH IC x 25
The Thang:
1st Stop Parking Lot
One Arm Row IC x 10
One Arm Row IC x 10
Coupon Curl IC x 10
Coupon Complex OYO x 10
Parking lot lap
Repeato
2nd Stop Amp
Pinkie Pies 1-10 OYO
Amp Lap
IST IC x 10
Squat IC x10
WW1 OYO x 10
3rd Stop
Playground
Mountain Clmbers 4ct. IC x 10
Scorpion Drydock IC x 10
Scorpion Drydock IC x 10
Playground Lap
Pull Ups OYO 3-10 as many as you can.
Repeato
4th Stop
Hill
Hill Sprints to Top & 7 Burpees OYO
3x
Mary
Perfect Squat IC x10
Perfect Merkin IC x 10
American Hammer IC x 10
Shoulder Taps IC x 10
WW1 OYO x 10
Shoulder Taps IC x 10
WW1 OYO x 10
Low Leg Flutter IC x 20
Moleskin:
Was expecting a few more pax today but am truly grateful to the bunch that posted. This morning was a comfortable 30 degrees with no wind or precipitation. I took advantage of the clear pathways so the pax could get some running today. I really liked the mix of exercises and running and from the feedback I got it sounds like it worked. Lights Out did great work despite his tailbone. PacRat was a machine and even took time remind me proper form on my inclined merkins. I don’t mind this one bit I know sometimes I get lost in the moment and get distracted falling into bad habbits. Thank you sir! The Mick pushed through and I noticed him running at a nice speed around the playground.
Bob Villa has been killing it. As he left I heard him saying how he had a cycling class to get to!!
I don’t have words for how great everyone in this group is. I look forward to the beatdowns and coffee and consider myself truly blessed. Until next time.
-Optimus