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BACKBLAST – 3/19/2020 – FTM – BlackOps/O.T.B.

PAX – Tank, LightsOut, PacRat (QiC)

Off-the-book workout – Birthed by a conversation between Tank and I. Now that the Y is closed, we were discussing how we can not only get by, but thrive. Prior to discovering F3, Tank and I used to workout outdoors. It was the GORUCK way and between that and the OCRs that I’ve done, I’ve discovered my love for outdoor workouts. We started reminiscing and lamenting the F3 NWIND hiatus, and decided to give it a go. At the original A.O.: Midwest in unincorporated Dyer (Feels like St. John).

LightsOut and I had a talk and a ruck on Wednesday, and I roped him into posting. Now that I’ve accumulated so many overuse injuries these past 2 years, I shutter to think of ruck-based WODs for the havoc it will cause. But that’s for future PacRat to deal with. This morning? It’s In The Gloom or nothing…

I ruck to the A.O. and meet LightsOut and Tank milling in the parking lot. We exchange pleasantries amongst the 3 of us and shed the rucks. Time for an extended warm-up. It’ll be needed..

#WarmUp
SSH x25 IC
Toy Soldier x15 IC
Arm Circles Complex IC 10/10/10/10
SSH x25 IC
Bean Pickers x15 IC
ThumbsUp/ThumbsDown Complex IC 10/10/10/10
SSH x25 IC
Perfect Merkins x10 IC
Perfect Squats x10 IC
SSH x25 IC

Indian Run to the middle of the baseball complex and back

#TheThang
Rucks on
SSH x20 IC
Push-ups x20 CC
Zercher Squats x20 IC

PAX to count to 30 for rest

Overhead ruck presses or ruck swings x20 IC
4-count flutter kicks x20 IC
4-count burpees
* bravo team no ruck

PAX to count to 30 for rest

Overhead ruck sit-ups x20 CC
4-count mountain climbers x20 IC
* bravo team no ruck
4-count lunges x20 IC
8-count body builders
* bravo team no ruck

Cash Out – 1 mile ruck

Moleskin
I’m grateful for the times we have together. Until next time

PacRat
KD9GNS

WOD, 18-MAR-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)
  • 25 LBCs
  • Santa’s Ladder (10-6 Merkin, 5-1 Burpee)
  • 25 WWIs
  • Curls, x10 IC
  • Squat-n-Up with Overhead Press, x15 IC
  • Curls, x12 IC
  • Squat-n-Up with Overhead Press, x17 IC
  • Motivator, 5-10
  • Lunge-n-Twist with Block, x15 IC
  • Repeato, other leg
  • Overhead tricep extension, x15 IC
  • Block Hold V-Up, x10 IC
  • Overhead tricep extension, x12 IC

MARY

  • Perfect-Perfect Pickle Pointer (with weight on pelvis), x15 IC
    Cumberland County Viaduct, x10, IC
  • Mike Tyson, x10 IC
  • Perfect Squat, x15 IC
  • Yoga Cool Down

BACKBLAST 3/17/20 – No Green Workout

3 PAX (me, wife and Thunder) rucked about 2 miles around our block, 30 lbs in my bag and 20 in Thunders. Wife was sans ruck.

After 2 miles, Thunder and I did a power 1/2 mile – 14:22 pace.

We then did:

25 ruck swings

20 ruck overhead flutter kicks

20 LBC (OYO)

20 ruck curls

20 overhead presses

20 hello dollies

15 american hammers

finished up with a 1/4 mile run – which made me nearly puke in my neighbors yard – with TONS of dry heaving – you know how I sound.

Unfortunately – none of us wore any green at the time. I had some sort of green, but it wasn’t green.

BACKBLAST 3/16/20 Social Distancing Ruck @Troy

Pax: Coors

I guess everyone took my advice about social distancing more seriously than I thought. I rucked solo today for an extended time and finished with just over 4 miles. The lack of pax made it easy to social distance myself from others. I occasionally passed some people on the trail, but we all kept our distance. In these uncertain times, please do what you feel is safest for you, your loved ones, and your community. If you feel like it’s too dangerous to post, please stay home and find a way to get a workout in. If you feel fine and come post, be sure to take the proper precautions to keep everyone safe. We are stronger together. Let’s be smart and not take unnecessary risks.