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Fonzie

Legs begone

Date: 04/09/20

Virtual Q: Fonz

Pax: The Mick, Optimus, Mufasa, Oilermaker, Antman, Fonzie, Tank, Atticus, Class Act

Only a few decided to punish their legs with this WOD yesterday. (TClaps to Dr Freud for getting it done this morning, I hobbled down the stairs this morning and decided against a ruck because of it.) The rest of them did anything else. 

Here’s what a few of us did, modified or otherwise.

Warm Up:
Good MorningsX 10
Side Straddle Hops X 30
Imperial Storm Troopers X 20
Perfect Merkins X 10
Perfect Squats X 10

The Thang:
Find a step.
20 High Knee Step Ups, each leg
30 WW2 Sit Ups
20 Jump Squats
30 LBCs
20 Sumo Squats (Hands slap the ground in front of you)
30 Leg Lifts
20 Heels to Heaven (Lie on your back, Pull legs up in a Marge” position, thrust your legs skyward)
30 Calf Raises
20 Jump Squats
20 Mountain Climbers IC
20 Burpees

Put on a Ruck or weighted vest, or hold concrete block or armload of encyclopedias. Your call. Bonus points for all of them.

Daft Punk Lunges (forward, side, back, switch legs, back, side, forward, repeat) to 10
Low Squat Hold: 10 seconds
Lt Dans to 10
Low Squat Hold: 20 seconds
20 Jump Squats
Low Squat Hold: 30 seconds
Drop ruck or coupon 
20 Burpees

Michael Flatleys (Irish Jig on block or step) X 50
Get Ups (literally, lie flat on your back, get up to standing, NO ARMS) X 10
Crunchy Frog X 20
Get Ups X 10
20 Jump Squats
Get Ups X 10

Mary:
LBC X 20
WW2 X 30
Obliques X 20 each side
Touch Dem Heels X 30 each side
Superman X 5 hyperextensions without dropping legs or arms
2 minute plank.

If you need more, go run or ruck. The End

Moleskin

Between the virus, quarantine, stupid shoulder injuries and basic depression, it’s hard to stay motivated. TClaps to you guys who are getting up & out everyday!

Well done, Brothers!

BACKBLAST 4/3/20 – PRE-BIRTHDAY CELEBRATING

17 PAX did stuff on Friday, April 3. We are a busy group! Keep up sharing good news, prayer requests, and your workouts. Keep inspiring and pushing. Together we can, alone is much harder.

Class Act rucked with Tank in the morning, then rucked with the family for 6.7 miles under his bag. Then, to show us all up – he completed a WOD – Incline barbell bench 15 to 11, then 11 back up to 15. 10 sets of chin-ups x10, LBC with coupon x 20, kettlebell rows x 10.

Oilermaker and M and 3 kids went for a family walk / ruck – with a bonus 30 lb coupon – only 5 minutes into the walk.

Atticus completed an evening ruck with his oldest for 5.04 miles – then grilled salmon burgers.

Spur ran 2 easy miles.

Scarecrow – with an awesome unexpected angry(ish) picture, biked 14.94 miles (come on – you couldn’t go another .06 miles?) – but wow – nearly 15 miles – super awesome!

4Howa – shared news about his dad – please send more prayers (dad has liver cancer).

Antman ran 3 miles followed by a modified Coors workout, with a 2 minute plank.

The Mick reported it was weightlifting day with a 2 mile ruck – he had 65 lbs in his ruck! Impressive!

Editor, Mufasa & Scarecrow avoided Merrillville and rucked 12 miles along the trail to finish out Editor’s 3rd decade of life.

Al Gore ran 4 miles, followed by 10×10 Mike Tysons and horizontal body weight pull-ups.

Coors with a pup, went for a 3 mile ruck, then traveled to Egypt for a pyramid WOD.

Editor – 1 pax for a neck tat-free ab workout with 85 burpees, 120 Russian twists, 75 butterfly sit-ups, 2 family ruck miles (2.0s in a stroller), a max hollow body hold, and one BEAUTIFUL day to end a decade of life.

HHH ran 5 miles with awesome overall pace – he looks race day ready!

Fonzie is hopeful he can use his arms again, as he did few more Chris Heria ab rounds, then a couple hundred lunges and squats to round out the time.

Lights Out – completed a Cul-De-Sac Sharknado – he did 4 rounds with running the Cul-De-Sac and a fifth round of exercises. BEAST!

Mufasa – completed the Coors pyramid in Egypt (did they walk like an Egyptian?).

Atticus and Thunder rucked 3 miles in the morning and completed a modified Barricade WOD.

BACKBLAST 4/3/20 Virtual WOD and Friday Miles

Pax: Atticus, Thunder, Scarecrow, Al Gore, Spur, Fonzie, Lights Out, Mufasa, Editor, Class Act, HHH, Tank, The Mick, Antman, Oilermaker, Coors (QIC)

16 pax completed various rucks, runs, bike rides, and WODs throughout NWIND. Here is the official Q for the day:

Warm-up
25x SSH IC
15x Windmill IC
15x IST IC
15x Arm circles in each direction

The Thang
Do 15x SSH CC in between each round of exercises. Do ten reps of each exercise.

Squats
Squats, merkins
Squats, merkins, WWIs
Squats, merkins, WWIs, Mt. climbers (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers, bay city scissors
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees
Squats, merkins, WWIs, Mt. climbers, lunges
Squats, merkins, WWIs, Mt. climbers
Squats, merkins, WWIs
Squats, merkins
Squats

Mary
Hold plank until time

Here’s a list of what everyone did:

Class Act went on a couple rucks for 6.7 miles and completed a custom WOD. He’s an animal!

Oilermaker is a true family man. He threw on a ruck and added a 30# 2.0 for 1.14 miles.

Spur continued his running routine with 2 more easy miles. I can’t wait to see the dividends of your hard work!

Scarecrow rode his bike for 15 miles. Maybe he’ll join Peyton for a triathlon some day!

Antman pre-ran for 3 miles and completed a modified pyramid WOD. Great work, brother!

The Mick weightlifted and went on a 2-mile ruck with 65#. He’s a stud!

Al Gore ran for 4 miles and completed a 10×10 Mike Tyson’s and horizontal body pull-ups. He’s going to need to get a license to conceal and carry those guns!

Editor ended his 39th year of life with what looked like a tough WOD and several rucks throughout the day. Way to end your year in style!

HHH ran 5 miles. Next up, a 5k race against Spur for bragging rights!

Fonzie some more ab work and leg exercises. He’s keeping his core and foundation strong!

Lights Out did a Cul-de-sac Sharknado and I’m sure he got a lot of weird looks from his neighbors. Also, post that video, dude! I’m sure PacRat could give you pointers on form!

Tank went on a 4-mile morning ruck. Well done, sir!

Mufasa did the pyramid WOD and joined Editor for some ruck miles in the evening. He made the most of the beautiful day!

Atticus and Thunder rucked 3 miles and then modified Barricade’s WOD from yesterday. Atticus followed that up with another ruck later on. Good work!

Coors rucked a couple times for 5.7 miles and completed the pyramid WOD.

Way to go, guys! Let’s keep up this momentum!

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