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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 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)!

BACKBLAST 2/23/21 Run it Back Day 2: Farmer Carry Ladder @Troy

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

Day 2 of Run it Back Week featured the WOD from 2/12/21. 3 pax took it on without hesitation.

Warm-up

7-1x Motivator IC

10x Toy soldiers IC

10x Windmills IC

15x Hillbillies IC

10x Arm circle combos IC

Parking lot lap

The Thang

10-1 group ladder consisting of WMDs, Lt. Dans, and coupon complexes. We descended down the ladder until we reached one rep of each exercise. After each even round 2 pax did farmer carries to the end of the parking lot and back while the other did AMRAP SSH and then we switched. After each odd round we did a parking lot lap.

Mary

25x Low flutters w/coupon overhead IC

15x Low dolly w/coupon overhead IC

10x WWI w/coupon OYO

Moleskin

I woke sore from the Murph, knowing that this WOD would have a lot of merkins. Oh well. No pain, no gain. The parking lot was a bit icy which made us run slower and with more care. That being said, we moved at a faster pace than we did during the original workout. Muck appeared to have no lingering effects of the Murph. He had good form and was speedy on the cardio portions. Kato earned POTD, though. This wasn’t easy for him, but he never gave up. He shed layers and kept going. That’s mental toughness. That’s what we all like to see and have. Join us tomorrow for Day 3! It’s last week’s ruck WOD. Don’t let it scare you. You can do it.

BACKBLAST 2/22/21 Run it Back Day 1: The Murph @Troy

PAX: Al Gore, Muck (POTD), Coors

3 pax started off the week with the Murph. Nothing quite compares to starting your week with the Murph. It gets your mind right and ready to take on the rest of the week.

The Thang

1-mile run

100x pull-ups, 200x merkins, 300x squats

1-mile run

Moleskin

Well gents, that was tough. Jumping in feet first with the Murph is not easy. Luckily, everything gets easier from here. This was day one of “Run it Back Week”. There will be 4 more beatdowns at Troy this week for those who have the stomach for it. Al Gore surprised Muck and I by posting at Troy instead of Patmos. It was great to have him! He gave great effort and killed the pull-ups portion of the exercises. Muck earned POTD. It was his idea to run it back this week with some harder Qs from earlier this month. He killed the PT portion of it! The roads, sidewalks, and parking lot were covered in ice, making the running part a little slower than usual. The playground was still covered in snow, but after we established footprints, it became much easier to get to the monkey bars for pull-ups. I’m looking forward to warmer temperatures later on this week. There won’t be as many weather-related excuses for fartsacking coming up!

BACKBLAST 2/19/21 Number 6 @Troy

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

5 pax rolled up around go time and hit the ground running. This was my 6th Q at Troy in February and with the snow, I am starting to run out of creative ways to push pax without repeating workouts. This is what I came up with when I decide the theme would be based on the number 6.

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

Mary

10x Bay city scissors IC
15x Crunchy frogs IC
10x WWI OYO

Moleskin

Great work today, men! I couldn’t quite remember everything I had planned, but what we actually did was harder than the original plan. Personally, I think it worked out pretty well. We had a few concerning moments with Kato, but he was just being dramatic. Muck kept getting stronger as the workout went on. PacRat was a good pacer as usual. He earned POTD for his candor and positivity. Does The Mick ever get tired of doing merkins? I really don’t think so. I officially end my month of Q’s at Troy next Friday. You’ve missed out if you haven’t posted during that time. Come out and enjoy a good old fashioned Troy beatdown!