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Al Gore

BACKBLAST 4/20/21 Ham Day!

10 PAX discovered the meaning of ham day at The Hub.

Warm Up

Light pole lap

Bean pickers 10

Arm circles forward and backwards 10

Light Pole lap

Moroccan Night Club 20

SSH 20

The Thang 

Mosy towards the mo7’s

Start at the curb-

Crab walk to the other side

Bear crawl up

5 burpees

Run down

Crab walk back 

15 skull crushers

3x

Go the sign

Farmers carry to other sign, round it and go to hill

3x burpees when tagged out

Ladder

5-1 block complexes 

1-5 mactarji

Drop coupons off and line up equal to the first light pole ish

Mary

Relay race

Split off into teams 5 and 5

When u finish do lbcs

35 lbcs

Round 2

When you finish do flutter kicks 

End wod with “ham” talk

Moleskin 

The pax and I did 2.5 miles this morning and an intense relay race.

Editor showed off his speed as well.

I still have no idea what I said in the PreBlast about “ham”

BACKBLAST 4/19/21 MY 3YR. MANNIVERSARY @ PATMOS

Pax: PacRat, 4 Howa, HHH, Tank, Bob Villa, Atticus, Thunder, Al Gore, The Mick, Kato, Deez Nuts, & Optimus(Q).

Warm Up:
Bean Picker x10 ic
Windmill x10 ic
IST x10 ic
Hillbilly x10 ic
Toy Soldier x10 ic

The Thang:
Snake #1 at the AMP.
Pax did step ups on top level x10 per leg and run in a snake formation down each level to the bottom where each pax did 10 burpees oyo. We repeated this 3x.

Snake #2
Pax did Pinkie Pies, 10 Incline Merkins & 10 Dips on every other level going down. On the alternating levels the pax did a lunge walk. Wed did this once.

Partner Up and find a picnic table.
One pax did amrap Leg Presses while the other did 20 WW1.
Switch
One pax did amrap Leg Presses while the other pax did 20 Scorpion Dry docks. Switch
One pax did amrap Leg Presses while the other pax did 10 4ct. American Hammers. Switch

Partner Snake
Each team did 100 Curls, 100 Chest Press, and 100 Coupon Complex while the other pax ran in the snake formation down each level to the bottom and then returned up the stairs.

Mary:
Shoulder Taps x10 ic
Fire Hydrant x10 ic swith legs x10 ic
Bird Dog x 10 ic
20 WW1 oyo
American Hammer x15 ic
LBC x15 ic
Superman for about a minute.

Moleskin:

I pulled up a few minutes early and was so happy to see all the activity. It looked like Bob Villa, HHH, PacRat, Atticus, & Thunder were all running around and warming up. We had a great crowd and it was great to see some of the guys that had a further distance to travel like, Kato, HHH, 4Howa, and Tank. Kato was able to get Deez Nuts back for a second dose, I hope he keeps coming! Al Gore continues to impress with the weighted vest, I’m sure it was not easy doing the 30 burpees! PacRat and The Mick each got after it and later told me they liked the beatdown. 4Howa did a great job considering this was his first bootcamp in awhile! Overall everyone did great, we had the amp buzzing with energy!

I am so thankful for everyone in this group it has been a great blessing for me and I consider everyone my brothers. I got my 2nd vaccine second shot the day before and my wife thought I was crazy for coming out and leading you men. I could be crazy but I wasn’t going to miss a chance to lead. Thanks for having my back, thanks for the kind words, and thanks for all of you giving this group everything you have. I am feeling sore now and I am going to take a day off. See everyone later this week. -Optimus






BACKBLAST, 16-Apr-2021, Troy

WARM UP

  • Good Morning x6 IC
  • Motivator x16
  • Imperial Stormtrooper Side Lunge x10 IC
  • Al Gore Goes Moroccan x10 IC
  • Toy Soldier x10 IC
  • Hillbilly x10 IC

THE THANG

  • Santa’s Ladder: Run and exercise at half-way points of inner parking lot, 10-6 Burpees then 5-1 Merkins
  • Other side of ladder: 10-6 Merkins then 5-1 Burpees
  • Mosey down Death Row to the wall
  • Hail Mary x12
  • Daft Punk x7 
  • Hail Mary x10
  • Daft Punk x5

MARY

  • High Plank Donkey Kick x10 IC
  • Other leg
  • Pickle Pointer, one leg, x10 IC
  • Other leg
  • Side Double-Leg Raise x10 IC

MOLESKIN

This was my VQ @ Troy. I really enjoyed pushing through this series of exercises. I always enjoy going ‘up north’ to the Troy & Dump AO’s. It was great to meet Iguodala plus we had a visitor, Butterfly, from Indy.

Tclaps to the Mick who took the challenge and busted out the 30# ruck especially knowing he was looking at burpees! Tclaps to Iguodala who pushed through his 2nd F3 beatdown like a champ.

PAX Of The Day was tough because everyone worked hard but the belt went to Coors who led the pack through Santa’s Ladder while also rocking a ruck.

COT reflection focused on being thankful for faith, all the new F3 2.0’s, as well as the future 2.0’s

Ephesians (Eph 2:8) reminds us we have been saved through faith, and this (faith) is a gift from God. 

Psalm 46 tells us we can trust in God (“Be still and know that I am God!”).

It is simple to profess trusting in God. It’s even easy to trust when the stakes aren’t so high. But what about when we cannot see a rational outcome or a foreseeable endpoint? How quickly we lose faith and become anxious, we fear through anxiety. I admit I do. We are human and it is our nature. 

We exercise physically to strengthen our bodies for various trials. In a similar manner we need to strengthen our spirit so to meet those challenges that are not in our control, for those in which we must truly trust in God. We trust by faith, not by sight.

BACKBLAST 04-10-2021 at the Hub – The Mick’s Who’s the Beast Now Beatdown

BACKBLAST 04/10/2021 – The Mick’s Who’s the Beast Now Beatdown at The Hub

Weather – Awesome, cloudy, cool 46 deg F – The in between temperature where you can’t decide whether to add a layer or not  

Pre-Beatdown Pax – Rucking – Fonzie, Han Solo, Scarecrow, Mufasa and The Mick  Running – Lights Out and HHH, (at least they said they were running – no witnesses though😊)

Pax – (17) The Mick (Q), Al Gore, Lights Out, Bert, Bessie, Dr Freud, HHH, Mufasa, Han Solo, Scarecrow, Tank, Mustang Sally, Minion, Peyton, Clayton, Fonzie, and running Spur (again no witnesses, but who can deny Spurs love for running)

Warm-up – (IC)

15 IST 

15 Hill Billie

15 Toy Soldiers 

15 Arm Circles each way

15 Perfect Squat

10 Perfect Merkin

Theme for the Day – A circuit around Bethel using different terrain and devices to simulate the HUB’s Beast Bootcamp without the annoying little recruits chirping in our ears

First hang – Burpeecide 

Use South Parking.  Run out 2 strips – 7 burpees, 4 strips – 7 burpees, 6 stripe – 7 burpees, 8 stripes – 7 burpees, 10 stripes -7 burpees .. halt 

Mossie to Sportsman’s Club – Pinkie Pie

20 Step-ups (IC)

1-10 Pinkie Pie pause after 7

20 Steep-ups (IC)

Mossie to north curb face south entrance hill – Crabwalk, Bear Crawl, Mike Tyson

Crabwalk across the driveway – Bear Crawl up and down the hill – stop on south curb 10 Mike Tysons – Repeat 2 more times only finish with 7 Mike Tysons, then 5 Mike Tysons on the last set

Mossie to bottom of long hill by entrance sign – Bear Crawl, Jack Webb

Bear crawl uphill to entrance to prayer trail (about halfway up) – stop near entrance and do 1-10 Jack Webb with push-up on knees

Mossie to Chin-up Bars – Chin-ups and Squats – Lunge Walk this way (out)

Partner up – P1 does 10 Chin-ups (not pull-ups, chin-ups …underhand grip) – P2 does AMRAP Squats repeatto 2 more times

Lunge walks uphill up the trail to gravel lot

Lunge walk across gravel lot

Mossie to Wall – Balls-to-the-wall, diamond Merkins

Balls to the wall 10 OYO – 10Daimond Merkins (CC) – Repeatto 2 more times

Mossie to South Retention Pond – Bernie Sanders for the win

Line up at top of retention pond – Run downhill Bernie Sanders up 5 times

Run a light pole lap

Line up at top of retention pond – Run downhill Bernie Sanders up 5 times

Mossie to large Retention Pond up Front

Find a spot on the embankment feet facing uphill

20 WWI (straight Legs touch toes) 20 OYO

WWII’s 20 OYO

Lay on Side Leg Raises 20 OYO (Flap Jack)

20 Freddy Mercury

Mossie to Parking Lot – Dora IST, Hill Billie, Toy Soldier – Mary

Partner up – Dora – Timer is running to end of lot and back, 100 IST, 100 Hill Billie, 100 Toy Soldier

Moleskin

This one was all about fun and variety, not too much of any one thing although I think the first half did pull hard on the chest and shoulders.  Then again, the second half hit the legs with a side of Abs.  And so, the circuit was completed.  Can’t say I would save this one for another day, but it did seem to keep the blood moving and the chatter down.  But then, no Pac Rat or Atticus…. Maybe that was the source of serenity (I love you both, you know that).  

You all were fun to lead this morning.  Pinky Pie seemed to knock the chatter out of you, but it came back at the pull up bars so next time we will do more pull-ups.  Seriously, … next time we will do more pull-ups.

I took this Saturday because no one was taking it.  Not sure why it sat there, we had a good showing.  I have to admit though, few things motivate me the way leading this group does.  As always thank-you for the honor that is bringing you along for an hour sweet agony (or is it sweat agony).  Until we do it again, with all respect, 

All the best!  

The Mick