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Al Gore

BACKBLAST 3/31/20 Open Virtual WOD’s.

PAX‘s: Atticus, Thunder, Lights Out, Coors, Dr Freud, Al Gore, Spur, HHH, HH, Class Act , Peyton, Optimus, Editor, Fonzie, Antman, and Mufasa(VQIC).

16 Pax’s workout in various different ways. Some ran, ruck, and did some type of WOD.

Below is the work done by Pax’s.

Atticus– 2 miles running + WOD with Thunder, bonus 4 mile ruck with eldest son.

Thunder– 2 miles running + WOD

Lights Out– Tabata WOD

Coors– 3 mile prerun + ascending WOD

Dr Freud– Tank WOD

Al Gore — 5 mile run

Spur– 3.1 mile run (record monthly running total too).

HHH & HH– Tank modified WOD & tossed pigskin around yard.

Peyton— 60 min bike ride, followed by bi & tri workout+ 20 min jump rope.

Optimus– 1.70 mile rucking with M

Class Act– 2.25 ruck+20 min bike intervals, ruck deadlifts, and pull up/chin ups.

Editor— 1.25 running & upper body beatdown. 60 hand release merkins & 77 Burpees + static overhead holds.

Fonzie– 30 minutes of Yoga with help from his dogs.

Antman– 4.28 miles of running(might be a personal best pace too).

Mufasa– Tank WOD + 5 mile evening ruck.

Moleskin

Well done going out in getting in some exercise brother’s. I know really challenging these days getting out on your own for some exercise, but try to keep pushing yourself. Miss you all, and praying for better days a head. Stay strong, Mufasa.

BACKBLAST 3/28/20 Virtual WOD

It is great to see 16 PAX across NWI making the most of another Saturday in quarantine. Lots of rucking and running miles were posted today. Oilermaker did a stretch WOD. We even had 5 PAX for coffeeteria. Looking forward to seeing you all soon and doing this in person. Here is what my WOD had to offer:

Warm Up
SSH (30 IC)
Bean Pickers (10 IC)
Moroccan Night Club (25 IC)
Walk-out Merkins (15)
Perfect Squats (25)
8 Ct Body Builders (10)
Treadmill or Run in place or jump rope or bike for 1 minute

The Thang
Pinky Pies (1-10) (Use dining chair, bench, ottoman, recliner, etc.)
Stairs (10X) If you don’t have stairs do Jump Squats (50)
Wall Sits with air presses (100) Use dumbbells for Extra Credit

Treadmill or Run in place or jump rope or stationary bike for 1 minute

Circuit A
Singlet Merkin (10) (Makhtar N’Diayes w/ merkin)
4 Ct Mt Climbers (20)
Crab Cakes (30 IC)
REPEATO

Treadmill or Run in place or jump rope or stationary bike for 1 minute

Circuit B
Burpees (10)
Pullups or Australian Pullups (use dining table or weight bench + bar) (20)
WWII (30)
REPEATO

Treadmill or Run in place or jump rope or stationary bike for 1 minute

Circuit C
Reverse Lunge (10 each Leg)
Chair Step Ups (20 each leg) (Watch your head on the ceiling tall PAX)
Squats (30)
REPEATO

Treadmill or Run in place or jump rope or stationary bike for 1 minute

Circuit D
Pike Merkins (10) Use chair or bench/work the shoulders and biceps (Stick your 6 in the air and drive head into the ground)
Diamond Derkins (20) (Use same Chair)
Monkey humpers (30)
REPEATO

Treadmill or Run in place or jump rope or stationary bike for 1 minute

Mary
Plank Destroyer (10) (12 Ct – Start in high plank – Makhtar-merkin-alt shoulder tap-plank jack)
Glute Bridges (15 IC)
Broken Windshield Wipers (15 IC)
Low Flutters (25 IC)
Low Dolly (25 IC)
Gas Pumps (20)
LBC (30 IC)
Prone Snow Angels (15)
Pigeon (~10 seconds each leg)
Child’s Pose (~30 sec)

Moleskin:
I am glad to see that the majority of us are still carving out some time for fitness. I wonder how many of us are still getting up at our regularly scheduled times and virtually posting at 5:30. I know I am not and that it will be hard to get back to the normal routine, but I am looking forward to it.

Fellowship has been hard, but virtual coffeeteria offers a chance for us to connect. I hope more of you will join the next time we have one.

I hope everyone’s mental health is well. I also hope that your faith remains strong during this time. Let’s continue to pray for everyone’s health and safety and thank you to all of the essential PAX.

Let’s make the most of another week of social distancing.

See you in the virtual gloom,
HHH

VIRTUAL WOD Day 5 @F3NWIND 3/23/20.

PAX: Spur, Atticus, Thunder, PacRat, Oilermaker, Class Act, Peyton , Zombie, HHH, Al Gore, Coors, Lights Out, Optimus, and Mufasa(VQIC).

14 Pax’s did various WOD’s yesterday. Spur ran two miles, Atticus & Thunder did a four mile ruck, PacRat Yoga X, Oilermaker running/coupon ruck kettlebell wod combo, Class Act 5k ruck, Peyton & Zoombie Kettlebell WOD with sweet garage video, HHH 10 K run. Al Gore, Coors 2 mile pre-ruck, Lights Out, Optimus, and myself three mile pre-ruck did the below WOD.

Warm up:
Good Morning x 10
SSH x 25
Bean Pickers x 15
Hillbillies x 15
Arm Circles forward & reverse x15

The Thang

Get yourself a coupon weight 20 or 30 ILBs works best if you have a ruck or kettlebell
Seven exercise circuit
First exercise Merkins 20 second AMRAP 10 second recovery (can be done without weight)
Second exercise WWI,s 20 second AMRAP 10 second recovery (can be done without weight)
Third exercise Ruck Squats 20 Second AMRAP 10 second recovery
Fourth exercise Ruck Curls 20 Second AMRAP 10 second recovery
Fifth exercise Ruck Swings 20 Second AMRAP 10 second recovery
Sixth exercise Ruck Overhead Press 20 Second AMRAP 10 second recovery
Seventh exercise Ruck deadlift 20 Second AMRAP 10 second recovery

Repeato circuit for 5 or 6 rounds.

Find 100 meter distance for sprint/ Bernie Sanders back

Sprint down & do 20 LBC’s
Bernie Sanders back to start point
Repeato 3 times

Pinky Pies
1-10 ascending

Mary
Plank Shoulder taps x 20
Flutter Kicks four count x 20
Plank out remaining Mary time

Moleskin:
Miss all of you guys, this virtual thing blows, but is necessary for everyone & everyone’s family safety. Great work by all! Try to stay strong & positive in these vey tough times. Praying for everyone, and looking forward to the day for live beatdowns again, Mufasa.

VIRTUAL WOD DAY 4 @ F3NWIND

Pax: Tank, Lights Out, Dr. Freud, Mr. Incredible, Al Gore, HHH, Editor, Atticus, Mufasa, Fonzie, Class Act (QIC), Spur, PacRat, Optimus, Coors, Oilermaker, Barricade, Scarecrow

Virtual Day 4 saw the Pax climbin out of hot tubs, donning flat-brimmed hats, complaining just a bit, hittin the trail and doing today’s WOD.

Warm up
25 x SSH
25 x ISP

The THANG

Circuit A
Merkin x 20
Curl x 20
Squat Jump x 20

Circuit B
Block Snatch x 20
Block Swing x 20
Block Goblet Squat thruster x 10
Block deadlift x 20
Burpee x 10

Do Circuit A 3 times in a row, decreasing squat jumps by one each set (20, 19, 18), then do one round of Circuit B.  3 sets of Circuit A (17, 16, 15 squat jumps) followed by Circuit B. Continue Circuit A x 4 this time (14, 13, 12, 11 squat jumps) followed by Circuit B.  For increased rigor, perform with plate carrier or ruck.

Then:
20 x WWII
20 x block military press
20 (per arm) x block rows
Repeato x 4

Mary
1 min plank
20 x low flutter
Repeato x 3

Moleskin
Well done, boys! For those that completed the WOD, I’m glad you stuck it out. For those that reported the time, I think Scarecrow came in with the time to beat. Even though we can’t workout together, I’m looking forward to the challenges the Qs come up with next week. If you’ve been thrown off by the change of your schedule and haven’t hit a WOD yet, shake off the rust and get after it! See ya’ll on Band or perhaps the trail.

VIRTUAL WOD DAY 3 @F3NWIND

Pax: Dr. Freud, Scarecrow, Class Act, Lights Out, Atticus, Thunder, Al Gore, Mufasa, HHH, Fonzie, Antman, Spur, Minion, Editor, Coors (QIC)

Virtual Day 3 was a success! Participating pax did a variety of exercises including rucking, running, and the WOD described below. Some pax were stud muffins and doubled-down.

Warm-up

25x SSH

15x Bean pickers

15x IST

15x Arm circles in each direction

The Thang

20x Mt. climbers (4-count)

Circuit #1: 10x burpees, 20x lunges (total, not each leg), 30x WWIs

Repeat 3x

20x Mt. climbers (4-count)

Circuit #2: 10x WMDs, 20x Little man in the woods, 30x heel touches

Repeat 3X

20x Mt. climbers (4-count)

Circuit #3: 10x burped thrusters (no merkin), 20x Apollo Ohnos, 30x heels to heaven

Repeat 3x

20x Mt. climbers (4-count)

Mary

15x Oblique side raise each side

15x American hammers

15x Low flutters

Moleskin

As Scarecrow said yesterday, this is much less fun without your brothers. However, I’m thankful we have Band to keep each other motivated. If you are having trouble maintaining form or effort throughout a workout, just remember the wise words of Pacrat, “You are only cheating yourself. Make it count. Poor form means poor results.” If we each play our cards right, we can be in better shape coming out of this than we were going in. I know it will be tough, but I have faith in each and every one of you. Keep grinding!