The Hub

Jan 09 2020

Blustery Blocks & Bars

15 pax joined in the fray today on a morning that felt like somewhere around 7 degrees. TClaps to the pre-ruckers and pre-runners for getting up & out that early!
We did the following:

Warm Up
Run to far Portico
SSH X 30
Imp X 20
Perf merkins X 10

Run to other Portico
SSH X 30
Imp X 20
Perf merkins X 10

The Thang
Run to blocks
1 each.

Mosey to pull up bars
(Squat Hold while you wait)
10 Hanging Block Lifts
10 Pull Ups
10 Overhead Presses
10 Pull Ups
10 Block complex
10 Toes to bar
10 Block Squats
10 Hanging Crunches
10 Block Burpees

Partner Up
10 Partner Get Ups
25 Partner Leg Throws

Take Blocks home
Line up at bottom of back entrance hill

Bearcrawl up 10 merkins
Crabwalk down 10 dips
Repeato
Threepeato

Mosey to flag for Mary
Burpees while you wait
LBCs X 20
Circle up
Sidecrawl to the left 10 Paces IC
Sidecrawl to the right 10 Paces IC
Annies X 10
WW2 X 20
Obliques X 20 each side

More minutes to fill
10 Burpees
Line up at top of parking lot hill for 300 meter sprints down
300 meter sprints back up to top
Circle up

Moleskin
I had thought that I would find some way to incorporate vomiting & flushing a retainer down the toilet, but nothing in the exercises related to that. Prayers for Mr Incredible in his emergency drive to Indianapolis to replace it.

Thanks for coming out this AM brothers! I hope it was worth it.

SYITG for Running tomorrow or Sharknado on Saturday. Keep pushing for your FNGs to come out & join us, even in this weather. It’ll build resilience!

Jan 08 2020

1/04/20 Ultimate Frisball at The Hub.

Pax: The Mick, Scampi, Mufasa, Oilermaker, Peyton, Optimus, Dr Freud, Scarecrow, Lights Out, Fonzie, HHH, Tank, The Rock, and Laloyd.

14 Pax’s headed out to The Hub for some rucking and Ultimate Frisball.

The Thang:

Pax’s prerucked & played ultimate Frisball. Two games of frisbee & one game of football.

Moleskin:

I did not play ultimate do my nagging groin, and pretty sure my ultimate career is over. Did enjoy getting in some good rucking miles though. Figured I write this backblast to give Fonzie a break since he is not feeling well, and he should also not have to write every Ultimate/Sharknado pre & backblast. Happy to give you a break brother even though I am a horrible backblast writer. According to HHH two games of Ultimate Frisbee were played, and one game of Ultimate football were played. Everyone seemed to have a good time, and we had good postgame coffee attendance.

SYITG, Mufasa.

Jan 07 2020

BACKBLAST 1/7/20 – Timed Ladders @The Hub

15 brave souls showed up to continue their intrepid winter post marches. Tclaps to Peyton for getting the first FNG (Clayton) of the year out to a workout. I rolled up right at the start gun much to Lights Out’s dismay as he was hoping for some motivators to start the beatdown. Here’s what we managed instead.

Warm up:

Lights pole lap
Motivator 1-10
Perfect merkin x10ic
Perfect squat x 10ic
Windmill x 10ic
Bean pickers x 10ic
Light pole lap
- Hillybilly/IST first leg
- Butt kickers/high knees
- Carioca
- Toy soldiers

The Thang:

Mosey to block and to the back hill
Right arm row x 10ic
Left arm row x 10ic
Curls x 10ic
Two arm row x 10ic
Incremental ladder both starting at 1 AMRAP for 7 mins
- Block complex
- Squat
Return blocks and mosey to pull up bars
Incremental ladder both starting at 1 AMRAP for 5 mins
- Pull-ups
- WW2s

Mary:

Mosey to donkey kick hill
Fire hydrants x 10ic/each leg
Bird dog x 10ic
Donkey kicks x10ic/each leg
Bay city scissors x 10ic

Moleskin:
And that was a wrap. Honestly, I wasn’t loving this Q last night when I went to bed. I made a few tweaks this morning to it and on the fly during the Q. Ladders are always one of those less then impressive elements in the write up to a backblast, but I think that it turned out a lot better then I was anticipating. Tclaps to 4howa to get out and get some ruck miles in around the parking lot and modify to his limitations at the moment. Continue to keep pushing.

Until next time,

Scarecrow

Jan 04 2020

BACKBLAST 1/4/2020 Solo – A CLASS ACT story

PAX: Class Act (QIC)

Sorry I missed frisball this morning, but it was a nice lil morning for a good ole fashioned beatdown. I’ll try to get to the workouts on Saturdays, but if I ever fartsack, you guys can count on a late workout @ the Hub.

The THANG

Trail run x2 to pull up bars
5 sets of
Hill sprint to house, mosey back to pullup bar
10 pullups
10 Incline Merkins
20 WWII
Then mosey to house
Kettle Bell Farmers Carry to church
10 Kettle Bell Merkins
20 Kettle Bell Cleans
Farmers Carry back to house
10 Kettle Bell Merkins
20 Kettle Bell Cleans
Repeato x 3
4 sets of Kettle Bell Goblet Squat into press x 20
4 sets of Kettle Bell swings x 20
4 sets of Kettle Bell curls x 20
4 sets of picnic bench dips x 20

Jan 02 2020

BACKBLAST – 01/02/20 Free Train Ride to Pound Town @ The Hub

QIC: HHH
PAX: Taxman, Atticus, Mufasa, Mr. Incredible, Fonzie, Tank, Nabisco, Class Act, Scarecrow, Campbells, Dr. Freud, Peyton, Val Kilmer (FNG), Groening, Al Gore, and HHH (Q)

Great to see 4.5 PAX members get in some prework. Also, glad to bust out the slam ball. It is great to see 16 PAX at a boot camp. For those that couldn’t make it out today, you were missed. Here is what we did:
Warm Up
SSH (15 IC)
Bean Picker (10 IC)
Monkey Humpers (20 IC)
Merkin Time Bomb (10 Rounds)
Perfect Squats (10 IC)
MNC (10 IC)
Burpee Church Lap to WALL
˂ 30 Y.O 15 burpees
30-39 Y.O. 12 burpees
40-49 Y.O. 9 burpees
> 50 Y.O 6 burpees

The Thang
Ring of Fire (Wall Sit/5 Overhead Slams w/ 30# ball + 10 WWIIs)
Elephant Walk to Gravel Lot (Lead rolls ball, last PAX sprints to front) (1X)
Snake (Bear Crawl/Pickle Pounders) Roll ball through (1X)
At the Top of the North Hill
Circular Tunnel of Love (1X) Run around PAX B4 entering/Ball rolls through entire time
Jacob’s Ladder Quadraphilia up/burpee/run down. Added a burpee each time up (3X up the hill)
Back to North Hill
Brown Nose Bridge (1X) Line up Shoulder to Shoulder and get in Bridge of Hate position
OH Carry Ball around line before entering tunnel and inch worm to the front
Mosey to Flag w/ Ball

Mary
Flutter Kicks w/ ball passes (2X)
Freddy Mercurys w/ ball passes (2X)

Moleskin:
An inappropriate theme always brings the boys to the yard, but it could have been the mild temps. Either way, I am glad we had strong numbers and am always honored to lead all of you. The large number definitely made the exercises worse, but that’s the point, right? Passing the ball around during Mary probably wasn’t difficult enough. In hindsight, I should have had each Pax do a press or two before passing it (Press, Press, Pass). I just wanted to incorporate it as much as possible since it was out.

I am done doing tunnel of love and bridge of hates for a while. Who knew the bridge of hate sucks so badly?

Glad to know Peyton will be around more now that his schedule has changed. Hopefully, he can still squeeze in some bootcamps between his Iron Man training. It’s also great that he was able to get his brother to post! Welcome Val Kilmer! Keep coming! Tuesday should be less weird with Scarecrow at the helm. Awesome to see Class Act killing it w/ his weight vest. Looks like Nabisco is past his fear of cold temps. Glad to have you back! To everyone else, great job today!

There are still a few open days left on the calendar! Sign up if you haven’t Q’d in a while. If they go unfilled, I might take them and punish you all with more “weird” exercises. Nobody wants that!

Come run with Peyton, Taxman, and me at 5:00 or 5:30. I am pretty sure Scarecrow and Mr. Incredible will be there too. If not, head over to Troy for a beatdown from PacRat.

SYITG,
HHH