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Bozo

January 26, 2021

Turning Up The Heat @ The Hub

Date: January 26, 2021

PAX: Al Gore, Atticus, Bob Villa, Bozo (QIC), Campbells, Editor, Fonzie, HHH, Mr. Incredible, Thunder

10 PAX avoided the snow plows and slid into The Hub for an early morning beatdown led by YHC. We did the following:

Warm-a-rama

SSH X 15IC

Moroccan Night Club X 15IC

Hillbilly X 15IC

Bean Picker X 15IC

SSH X 15IC

The Thang (Part One)

Farmer’s Carry (not Fireman’s Carry – thank you Editor and your unwilling model for showing YHC what a Fireman’s Carry actually involves)

Partner One grabbed both coupons and started making way to the south retention pond going around the east side of the church.

Partner Two stayed back and did 10 perfect squats then moseyed up to Partner One to switch roles.

The Thang (Part Two)

10-1 Perfect Curls / Perfect Merkins ladder

Mosey downhill (or Penguin Slide for some) / Bear Crawl uphill

Repeatto Farmer’s Carry to the north hill going around the west side of the church.

The Thang (Part Three)

Circle up with coupon or ruck for Ring of Fire

Shuffle left and right on QIC’s command

Perfect Squat X 10IC

Shuffle left and right on QIC’s command

Coupon Complex X 10IC

The Thang (Part Four)

Line up at hill facing towards MO7S

7-1 Military Press / Side Straddle Snow Angels ladder

Mosey downhill / Quadraphelia (apparently not “quadrapalegia” as YHC called it initially) uphill

Mosey to flag then detour to forest grove area on west side of church to avoid rapidly moving snowplows

Mary

Each exercise AMRAP for 60 seconds with ruck/coupon

Flutter Kicks

WWIs

Overhead Press Hold

Merkins

Ruck Swings

Moleskin

Quite honestly I did not know what to expect going into today as I have not participated in many snow-covered beat downs, let alone lead one yet. Appreciate the advice from Mr. Incredible yesterday to push through with what I had planned and just modify as necessary. I came close to changing our initial ladder out of concern we would have a tough time keeping traction up and down the hill but it seemed to have worked okay. The penguin slides down the hill I saw seemed to be intentional…

Definitely showed my rookie status again by misnaming a couple of exercises and losing my breath on the cadence count for our first Coupon Complex. Another opportunity to learn and improve, as I hope to do with each time I have the humble honor of leading this group of HIM.

In between the fun and laughter of sliding around, critiquing our Side Straddle Snow Angel artwork, and pegging Thunder with snowballs, I hope everyone got a good challenge today.

Until next time…

SYITG,

Bozo

Filed Under: The Hub Tagged With: Al Gore, Atticus, Bob Villa, Bozo, Campbells, Editor, Fonzie, HHH, Mr. Incredible, Thunder Leave a Comment

January 25, 2021

BACKBLAST 1/25/21 Oval Miles

8 PAX posted this morning at the Colonel (only 7 finished).

3 PAX completed heart rate pace 5k while the rest of ran around the track for 3.35 miles or so.

Filed Under: BackBlasts, The Colonel Tagged With: Al Gore, Atticus, Bozo, Fonzie, Hunger Pains, Mr. Incredible, Scarecrow, Thunder Leave a Comment

January 22, 2021

BACKBLAST 1/22/21 Friday Miles

8 PAX posted this morning in Crown Point. 4 runners covered 5 miles while 4 ruckers covered up to 3.85 miles on the trail.

Filed Under: BackBlasts, Steamwhistle, The Trail Tagged With: Al Gore, Atticus, Bozo, Fonzie, Lights Out, Mr. Incredible, Mufasa, Scarecrow Leave a Comment

January 20, 2021

BACKBLAST 1/20/21 Wednesday Miles

12 PAX posted this morning in Crown Point. 8 ruckers covered over 4 miles while 4 runners traversed 4.1 miles.

Editor rucked with a sandbag this morning – he’s a beast.

Good morning sunshine! LOL bozo, hunger pains, Bob Vela & I ran 4.1 miles. Have a blessed day.

Filed Under: BackBlasts, Steamwhistle, The Trail Tagged With: 4howa, Al Gore, Atticus, Bob Villa, Bozo, Dr. Freud, Editor, Hunger Pains, Mufasa, PacRat, Peyton, Thunder Leave a Comment

January 20, 2021

BACKBLAST — 1/19/2021, The Hub — AMRAP to the Sounds of Silence

18 pax made it out for consecutive Hub posts, all despite 19 degrees of chill in the air. After the success of the Robbie Miller WOD Saturday, I saw another opportunity to Q and implement my take on a pre-designed WOD, this one from the lunatic who runs Heavy Drop Training and just started designing suggested “ruck club workouts.” The least I could do was deliver a backblast on the day of the workout. Here’s who was there putting in work.

PAX: Hunger Pains, PT, Fight Club, Campbells, Scarecrow, Atticus, Thunder, Lights Out, Mr. Incredible, Bozo, PacRat, Optimus, Taxman, Bob Villa, Al Gore, HHH, Mufasa, Editor (QIC). 

Pre-Runners: Mufasa, HHH, Mr. Incredible.

Post-WOD Rucker: Editor (Tribe Pain and atonement)

WARMUP (by Mr. Incredible)
SSH x20ic
IST x20ic
Abe Vigoda x10ic
Parking lot lap

CIRCUIT 1
Elevating by one rep each round (1 of each, 2 of each, 3 of each … )
Squats
Burpees
4ct Mountain Climbers
V-Ups
4ct Flutter Kicks
Repeato for 8 minutes

WARM-UP 2
2 Light Pole Laps
SSH x20ic
Side Lunges x10ic
Merkins x10ic
LBC x20ic

CIRCUIT 2 (with Coupon)
Elevating by one rep each round
Lunge each leg
Squat
Curl
Swing
Thruster
Repeato for 10 minutes

3 Laps around Flag Pole Island

CIRCUIT 3 (with Coupon)
Elevating by one rep each round
Coupon Complex
Overhead Press
High Pull
Curtis P (Squat Clean/Lunges/OH Press)
Repeato for 9 minutes

MARY
1-minute Superman, including hyper-extend AND hyper-hyper extend

MOLESKIN

First. I apologize for being a few minutes late to the Q and apologize to everyone, especially Mr. Incredible who took over the warm-up, and all the newer pax who deserve better. I joke about late starts enough, but it’s a disgusting, unprofessional, shameful habit.

Anyway, as the preblast said, “It’s YOU VS. YOU.” As Campbells said, “I’d rather it be Me vs. Me than Me vs. The Mick.” This one was a butt-kicker if you allowed it to be, and I hope you did. Curtis Ps suck. I know I’m feeling it already, and that’s a good sign when the soreness creeps up in the evening. If you were focused on form or using more weight, even better, but I thought this was a great challenge to dig within and get work all over your body without going to the ground too often after the first circuit. I applaud everyone for posting. The number of pax almost eclipsed the start time temperature, which has to be rare. This was intended to save my voice for work (I apologize if I wasn’t great at explaining anything) but keep you all moving and challenging yourself. The great epiphany last year was that the Q’s fitness level doesn’t have to be on par with The Mick for the pax to get a great beatdown out of it. Ladders are one trick; AMRAP (as many reps/rounds as possible) circuits are another. The Heavy Drop guy threw this out there for free to ruck club leaders to accomplish this month, and I saw some of the Houston AOs used it last week. After the time bombs at Patmos Monday, I remembered I had this timer-fueled opportunity for us all. The buzzwords in eLearning are synchronous (every working on the same thing at the same time) and asynchronous (everyone on their own time with a similar task), and I brought that to this WOD. The original recipe was 10 minutes, 15 minutes and 10, but I scaled it a little and hope everyone got what they needed out of it with a mix of some jogging. Nice to see the fellas, even if I couldn’t really tell who was there until the COT. Great work by the newer pax like PT and Hunger Pains. I was standing near you and saw you pushing through it. Great work! If you can keep posting in this weather, it will get better, as will you. I encourage more people to Q and lead and hit that February schedule. Thank you all once again for the positive feedback and the opportunity to lead this tremendous group of men in the gloom. 

SYITG

Filed Under: BackBlasts, The Hub Tagged With: Al Gore, Atticus, Bob Villa, Bozo, Campbells, Editor, fight club, HHH, Hunger Pains, Lights Out, Mr. Incredible, Mufasa, Optimus, PacRat, PT, Scarecrow, Taxman, Thunder Leave a Comment

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Top 10 Leaderboard
January 2021

  1. Atticus (23)
  2. Thunder (21)
  3. Fonzie (20)
      Bob Villa (20)
  5. PacRat (19)
  6. Lights Out (18)
  7. Optimus (17)
      Al Gore (17)
      The Mick (17)
10. Mufasa (16)
      HHH (16)

Top 10 Leaderboard
Total 2021

  1. Atticus (23)
  2. Thunder (21)
  3. Fonzie (20)
      Bob Villa (20)
  5. PacRat (19)
  6. Lights Out (18)
  7. Optimus (17)
      Al Gore (17)
      The Mick (17)
10. Mufasa (16)
      HHH (16)
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