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BACKBLAST – 11/30/20 – Win one for the Micker

Patmos A.O.

PAX: Optimus, Bob Villa, Lights Out!, Atticus, Thunder, Al Gore
Q: PacRat

‘Twas a 50/50 for snow this morning. Fortunately we only received an ever so brief freezing rain, which had virtually no impact on our workout. I did dig through the closet to find all my hardcore winter gear, so you know it’s getting real out there.

Despite the threat of snow (which AG laughed at, btw) and the presence of blistering winds, 7 men posted to their Monday morning post to get (as my wrestling coach Mr. Augustine used to say), BIGGER, FASTER, STRONGER. This workout was probably better suited for a calorie burn and cardiovascular conditioning, so I’ll put that in the “FASTER” category

0530

WarmUp
IST x15 IC
Arm Circles Complex 10/10/10/10 IC
SSH x30 IC
Toy Soldiers x15 IC
MNC x30 IC
Seal Jacks x30 IC

Mosey to the base of the hill, then park lap. Line up at the base of the hill

TheThang
2, 4-ct burpees at the base of the hill
run/mosey to the top of the hill
5 PERFECT merkins on the trail
run/mosey to the base of the hill

4, 4-ct burpees at the base of the hill
run/mosey to the top of the hill
5 PERFECT merkins on the trail
run/mosey to the base of the hill

6, 4-ct burpees at the base of the hill
run/mosey to the top of the hill
5 PERFECT merkins on the trail
run/mosey to the base of the hill

8, 4-ct burpees at the base of the hill
run/mosey to the top of the hill
5 PERFECT merkins on the trail
run/mosey to the base of the hill

10, 4-ct burpees at the base of the hill
run/mosey to the top of the hill
5 PERFECT merkins on the trail
run/mosey to the base of the hill

Hold plak/Al Gore when finished

BONUS
2, 4-ct burpees at the base of the hill
run/mosey to the top of the hill
5 PERFECT merkins on the trail
run/mosey to the base of the hill

I made up some arbitrary math problem that resulted in us performing 10 full burpees OYO

Indian run for a park lap, pass the boulders at the end/beginning of the park lap, mosey to the pad on the playground

PAX to form 2 teams:
Team 1 (4 PAX) – mosey to the bars and do 10 reps of bar work (U-call-its)

Team 2 – Option for AMRAP jump squats (fingers must touch the ground) or AMRAP merkins

When PAX from Team 1 completed the bar set, PAX joined in AMRAP work w/ Team 2. When all of Team 1 was in, Team 2 hit the bars and Team 1 performed Jump Squats/Merkin AMRAP

After 1 full set, repeato, but whatever AMRAP set you started with, switch to the other option

Walk to the base of the hill

Reverse THANG
Run/mosey to the top of the hill
8, 4-ct burpees
run mosey back down the hill
5 PERFECT merkins

Run/mosey to the top of the hill
6, 4-ct burpees
run mosey back down the hill
5 PERFECT merkins

Run/mosey to the top of the hill
4, 4-ct burpees
run mosey back down the hill
5 PERFECT merkins

Run/mosey to the top of the hill
2, 4-ct burpees
run mosey back down the hill
5 PERFECT merkins

Hold plak/Al Gore when finished

BONUS
Run/mosey to the top of the hill
10, 4-ct burpees
run mosey back down the hill
5 PERFECT merkins

0616

Moleskin
The Mick played it smart (and super considerate) this morning, and I was honored to step up and Q. All my best for your daughter and her family.

We prayed for the sick and wounded in our Concentrica. We prayed for courage and strength to stand and not waiver.

God bless.

73’s,


PacRat
KD9GNS

Return of Antman!

11/23/2020

16 Pax posted at Patmos to celebrate my return bootcamp. The weather was absolutely perfect for the bootcamp and it was great to see familiar faces (when the sun finally shown) and some new ones as well.

Warm-up

Bean picker 10 IC

IST 10 IC

Arm circles forward 10 IC

Arm circles backward 10 IC

Perfect merkins 10 IC

Perfect squat 10 IC

1 to 10 motivator

The Thang

Mosey to the base of the Amp

While you wait, AMRAP burpees while you wait for turn at bottom

Level 1: 5 step-ups each leg then 10 OYO scorpion dry docks

Level 2: 5 jump-ups then 10 WW1

Level 3: 10 step-ups each leg then 10 diamond merkins

Level 4: 10 jump-ups then 10 WW2

Level 5: 15 step-ups each leg then 10 burpees

AMRAP burpees waiting for all-in

Descend, starting at level 5

Level 5: 5 dips

Level 4: 5 decline merkins

Level 3: 10 dips

Level 2: 10 decline merkins

Level 1: 5 to 1 pinky pie

Mosey to lone tree hill 

Hill sprint to top 5 LBCs/5 squats/5 merkins mosey to bottom

Hill sprint to top 10 LBCs/10 squats/10 merkins

Mosey to bottom

Hill sprint to top 15 LBCs/15 squats/15 merkins

Mosey to bottom and sprint all the way to flag.

Mary

Superman three rounds of hold for 30 seconds

Low flutter 15 IC

Freddie Mercury 20 IC

Bean picker 10 IC

Hillbilly 10 IC

Moleskin

Thank you to everyone that came for the beatdown. It was a pleasure leading you all through the workout. I wish you all nothing but the best and hope to see you all soon!

PS sorry for forgetting prayer requests in COT. If anyone has a prayer request I can pray over, drop it in the Comments.

BACKBLAST 11/16/20 Amped Up at Patmos!

Five Pax’s headed out to Patmos this morning to start the week right! Below is what we did this morning.

Warm up:

Good Morning x 10 IC

SSH X 25 IC

Hillbillies x 15 IC

Bean Pickers x 15 IC

Forward & Reverse Arm Circles x 15 IC

Indian Run from Patmos parking lot to 85th Ave sign & back.

The Thang:

Mosey to the Amp for Amp Circuit(or as The Mick referred to as Hell, ha).

1st level 20 Merkins OYO

2nd level 20 WWI OYO

3rd Level 20 Diamond Merkins OYO

4th Level 20 Squats OYO

5th Level 20 Scorpion Dry Docks

Repeato for total of 5 rounds.

Go up & down Amp dip 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

Repeato going down in reverse order( so 150 dips total).

Mosey over to base of Patmos Hill.

Sprint up hill & 20 LBC’s by lonely tree OYO.

Repeato total of three times.

Mary:

N/A

Moleskin:

Was great to be back Q’ing at Patmos this morning! This was another KISS type Q, my favorite. Everyone came to work this morning, and got after it! PacRat & The Mick love how they both go about the business during the beatdowns! Optimus continues to kill it too. Last but not least we have my vote for ROY, Bozo. This guy continues to bring it! Keep up the great work, brother! This workout was like doing a little Sharknado without the burpees & running, lol. We did get in 1.39 miles though. Thank you all for posting this morning! Hope to see all tomorrow for some fun with HHH. Until next post, Mufasa.

BACKBLAST 11/9/20 SUMMER ON THE HILL @PATMOS

Pax: PacRat, Lights Out, The Mick, Bozo, & Optimus (Q)
Game time temapture: 63 Degrees

Warm Up:
IST x 12 ic
Bean Pickers x 12ic
Windmill x 12 ic
Arm Circles Forward & Back x 10 ic
Toy Soldier x 10 ic

The Thang:
Coupon Exercises
Chest Press x 15 ic
One Arm Row R&L x 10 ic
Curls x 15 ic
Coupon Complex x 10 ic
Mosey around amp and repeato on your own.

Hill Exercises
Sprint to top, 10 Lt. Dan’s oyo mosey back down and do 10 Merkins oyo. We did this sequence 3 times.

Bear Crawl up the hill. We stopped twice for Makhtar N’ Diaye x 10 ic and stopped twice for WW1 x 10 oyo. Mosey to bottom of the hill and do 10 merkins oyo. We did this sequence 2 times.

Amp Work
Step Ups x 5 per leg and 5 Dips oyo each level of the amp.

Mary:
American Hammer x 15 ic
Shoulder Taps x 10 ic
Pickle Pounders x 10 ic

Moleskin:
I expected more pax this morning to join in, as this weather was an amazing gift. It was great to see Bozo at Patmos, it was really cool to see the F3 Northwind Flag!! I’m pretty sure Bozo will be back, he likes the different areas and options available at Patmos. The pax all did an amazing job as I tried hard to make this one difficult.

-Optimus



BACKBLAST, Patmos 2-Nov-2020

WARM UP

  • Good Morning x8
  • Bean Picker x10
  • Imperial Stormtrooper x10
  • Toy Soldier x8
  • Motivator 1-to-8

THE THANG

  • Coupons to bottom of the Amp
  • Playground lap
  • Block Complex x11
  • Double-time to top of Amp

Working down the Amp…

  • Derkin, Tricep Dip, descend, 10/8/6/4/2 IC
  • Pickle Pointer w/ coupon x20 OYO

Working up the Amp…

  • Knee Ups (ea leg), Mexican Jumping Bean Squats, Table WYW, ascend, 10/8/6/4/2 OYO
  • Pickle Pounder x20 OYO
  • Picnic Table Press x10 IC
  • Double-time to bottom of Amp
  • Curl x12
  • Double-time to top of Amp
  • Picnic Table Press x10 IC
  • Double-time to bottom of Amp
  • Curl x12
  • Mosey to bottom of the hill
  • Bear Crawl up the hill (3 parts), Merkin WYW
  • Coupons to the flag

MARY

  • Windshield Wipers x11 IC
  • Marge x11 IC
  • Cumberland County Viaduct x11 IC (ea side)
  • Hatching Butterfly x11 OYO

MOLESKIN

I always try to hit “all body” plus cardio. I feel this one hit the target. I’m glad to be getting back into a workout routine, and feel especially blessed to have been introduced to this encouraging group. We all have our struggles and you guys help me attack mine without knowing it. Thanks to those who posted today.