15 PAX came out for some ultimate frisbee and a little rucking. There was a decent group that prerucked before ultimate and Mufasa and Tank continued theIf rucking through the ultimate games. Otherwise the rest split up and juggled Dr. Frued back and forth between the teams to keep things competitive. By the end of the morning we were starting to feel the temperature previews of spring to come, just go to get through that inevitable last snowfall…
BACKBLAST 2/29/20 LEAP DAY AT THE HUB
Pax: Tank (Q), Fonzie, Atticus, Minion, Lights Out, Scarecrow, HHH, Mufasa, Spur, Oilermaker, Editor, Taxman, Dr Freud, Pacrat, Bert, Gerardo (FNG) “Rico Suave”
16 PAX came out on a cold but bright Saturday morning for the historic inaugural February 29th post at the Hub. It was a nice surprise to have an FNG show up unexpectedly, in fact he beat Oilermaker to the group. Below is what we did on this morning:
7-1 Motivators (plus 1 for leap year)
15 Big Arm Circles (forward and reverse)
29 Jump Squats
15 Bean Pickers
Parking lot lap (high knees on the first short sides, run on the longer sides)
First set of suicides—Jump to the first line, do one Merkin, run back to start do one Squat.
Continue to the second and so on until the 10th line.
Second set of suicides-Lunge to the first line, do one Perfect Merkin, run back to start do one Burpee.
Continue to the second and so on until the 10th line.
Mosey to the hill by the MO7’s
10-1 Ladder on the Hill, 10 WW2’s on top, 1 Monkey Humper at the bottom and so on until
1 WW2 and 10 MH’s.
Mosey to the bricks and circle up in the snow-filled clearing.
With the bricks, 29 curls (civilian count)
29 Skullcrushers (civilian count)
10 overhead brick presses (usual count)
Mosey to the flag
29 American Hammers
Alphabet – “LEAP” x10
Reverse lunges to the light pole and back
Bay City Scissors x11
Appreciate the great turnout, and that we had an FNG as well. Gerardo did a great job for his first time, and was given the name “Rico Suave” following the workout. Sorry for the extended Mary, guess I’m more accustomed to the weekday schedule than trying to fill a full hour. Plenty of chatter within the group, keeping it pretty light throughout. Did get a little TMI about the effects of F3 on Lights Out’s posterior, and it did get a little much that Scarecrow had to give us a friendly reminder about what we discuss when outsiders are around, but for the majority of the time everyone seemed to have a good time. Thanks for allowing me the chance to lead, and thanks for being supportive personally, I went through a rough period the past 3-4 weeks, unrelated to F3, but some of you have been caring and understanding, as well as helpful, so I want to say a big thanks to you all. You mean a lot to me. See you all in March!
Pax:Bert, Bob Villa, Dr. Freud, HHH, Lights Out, Mufasa, Optimus, PacRat, Scarecrow (QIC), Spur, Taxman, The Mick.
After Class Act’s unfortunate hammy strain earlier in the week, I got the opportunity to lead the Q for the second time in the same week. The extra 15 mins doesn’t seem to be that much extra but definitely allows for a bit extra in the beatdown, which I used for the actual warm up. After a pre-ruck with Mufasa, PacRat, The Mick and I, here’s what we did.
- SSH x 30ic (Spur got 5)
- Windmill x 10ic
- Bean pickers x 10ic
- Big arm circle for x 10ic/rev x 10ic
- Perfect squat x 10ic
- Perfect merkin x 10ic
- Light pole chain mosey lap
- Hillybilly to first pole
- Toy Soldier to second pole
- Imperial Storm Troop to final pole
- mosey to back to shovel flag
- 3 burpees before looping to front of the line
- WW2 x 20oyo
- Flutter kick x 20ic
- Low dolly x 20ic
- Mosey for the tires
- Lt. Dan tire step ups 1-10
- Pair up – Mosey for logs
- Dora 1-2-3
- Small tire/log flip ~25ft down and back timer
- 100 merkins
- 200 WW2
- 300 4ct flutter kicks
- Derkins x 10ic
- Dips x10ic
- Incline merkins x10ic
- Fire hydrants x15ic/each leg
- Bird dog x 10ic
- Bay city scissors x 10ic
- Donkey kicks x 10ic
- WW2 x 20oyo
- So it was a definite letdown for Class Act to have to back out of his first Q in a while. I myself was looking forward to it as were several others as well. Heal up brother and we’ll look forward to our beatdown in March! That said it was fun to have the Q on a Sat again; can’t remember the last one I had. Both of my Qs this week have been a bit of a challenge as my brain just didn’t want to switch into planning mode and decided to settle with just a general outline and fill in the details on the fly. I think the end product was pretty successful in both cases though.
PAX: Lights Out, Spur, PacRat, HHH, Scarecrow, Mufasa, Taxman, Dr. Freud, Bert (QIC), Fonzie, Editor
11 PAX ventures out on a chilly morning to get the blood flowing. Fonzie, Editor, Mufasa, and myself did a preruck.
Moroccan Night Club x 25 IC
IST x 10 IC
Bean Picker x 10 IC
Big Arm Circles x 10 IC each direction
Mosey to portico
Merkin Core Complex:
Perfect Merkin x 10 IC
LBC x 10 IC
Werkin x 10 IC
Freddy Mercury x 10 IC
Right Hand Stagger Merkin x 10 IC
Right Arm Plank
Left Hand Stagger Merkin x 10 IC
Left Arm Plank
Right Leg Raise Merkin x 10 IC
Low Flutter x 10 IC
Left Leg Raise Merkin x 10 IC
High Flutter x 10 IC
Mosey back to flag
Crab walk to end of first median, 50 LBCs elbow to opposite knee
Bear crawl to next light pole, 50 squats
Lunge walk to third pole, 50 SSH
Sprint back to flag, 50 mountain climbers
Grab blocks and mosey to secondary parking lot
10-1 block complex/ burpee ladder – complete 10 block complexes, run to opposite end of lot to complete burpees, run back to complexes
Dying Cockroach x 10 IC
Low Dolly x 10 IC
Superman x 10 IC
I was anticipating having about 7 PAX due to the weather but we squeaked our double digits with 11. Editor was present for the preruck and the first third of the workout but had to leave for more pressing matters. I wanted to include a Mick style portion of the workout and the first thing that came to mine was his patented merkin core complex workout. This got very challenging, especially in the second round. I think for most of us the bigger challenge was fighting off frozen fingers from the concrete. By my count we did a total of 175 Merkins in this workout including the ones within the burpees. Also, a special thanks to Scarecrow for being a true HIM and taking me to coffee, bringing me home, and bringing me back to the Hub after I stupidly put my keys inside my ruck and then locking it in my trunk. I realized my mistake in slow motion as the trunk was shutting but by that point it was too late. I hope this workout was challenging for all those involved and was worth getting out of bed and heading out into these temps. It was once again a pleasure to lead you guys.
PAX: The Mick, Fonzie, Oilermaker, Lights Out, Scarecrow, Dr. Freud, Bert, Spur, and HHH
It was a wet, morning, but that did not scare me or the other 8 men away. I’m guessing the beer last night might have contributed to the low attendance this morning. We did talk about Celebration Station briefly and we also did the following:
Bean Picker (10 IC)
Perfect Merkins (15 IC)
Perfect Squats (15 IC)
MNC (10 IC)
Burpee Church lap to blocks/tires (2 tires) (5 blocks)
˂ 30 Y.O 18 burpees
30-39 Y.O. 15 burpees
40-49 Y.O. 12 burpees
> 50 Y.O 9 burpees
Mosey to North Portico area
1) Slam ball OH Toss
2) Sled Pull (4 blocks) in road
3) Contra Merkin & Rope Slam/Merkin
4) AMRAP One Arm Plate Row (30# plate)
5) Sledge Hammer/tire
6) Block Curls
7) Shoulder Shrug (20# plates)
8) 60# Sand Bag Cleans
9) Skull Crushers (30# plate)
10) 80# Sandbag Carry (Timer)
Return blocks and tires and mosey back to portico.
Last night was the “celebration” and this morning was just the “stations”. Mad props to Scarecrow, Dr. Freud, and . Spur(7:40 arrival) for posting on little rest. Spur’s butthole did a lot of talking in those twenty minutes. It let us know that he had Wendy’s. He must have pushed himself really hard in those 20 minutes because he rewarded himself with two donuts at coffeeteria.
I bet the Mick thought we were all hiding from him this morning. Thankfully Fonzie was there so we didn’t have him prerucking solo. Thank you to those that brought the equipment for the stations. I scrapped the extension ladder exercise due to low numbers and dicey outdoor conditions. I will have to incorporate it another time.
A station Q was perfect for me coming off the beer ruck. I didn’t have to do much talking or counting, but I definitely could have done a better job with the placement of the stations and which direction to move. The sled station had to be retired due to a broken sled, but luckily we had other things to do. My shoulders are sore, but that has to be from last night’s ruck or maybe the shoulder shrugs are more effective than I thought. Who knows?
Everyone stay safe and warm tonight. Thanks for coming out and allowing me to lead you guys this morning.