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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”

Mufasa’s Beatdown (Cooper Free)-04/13/21

Tank here pinch-hitting for Mufasa, who has far more important responsibilities than creating Tuesday’s backblast. This is from memory, so might be missing a couple things, but here’s the gist of it….

WARMUP

Good Mornings x10

SSH x25

Bean Pickers x15

Hillbillies x15

Arm Circles forward and back x15

Mosey to the parking lot by the dumpster

THE THANG

10-1/1-10 Ladder w/coupon. Started in a line with 1 Coupon Complex, ran across parking lot, did 10 WW2’s, ran back to coupon, 2 Coupon Complexes, and so on…. until 10 Coupon Complexes and 1 WW2.

Broke into two groups, group 1 grabbed a pair of bricks, while group 2 headed to the MO7’s, and were eventually joined by group 1.

Partnered up, one partner ran to the back sign and back, while the other partner started doing the following as a team:

100 Manmakers, 200 front raises, and 300 military presses (or close to 300 as time allowed).

Returned bricks and headed back to the flag, no Mary due to time.

Great job by everyone from what I saw, and it looks a lot simpler on paper than it did doing it, but Mufasa kept it moving, and it was a solid WOD. All of us will be praying for Mufasa, his wife, and their whole family as they grieve over the loss of Mufasa’s father-in-law. I’m reminded, and comforted by Jesus’ words when he said “I am the resurrection and the life.” While it can be really difficult when someone close passes away, we can know that the Savior is in control, and He offers life, hope, and peace, both in this life and the one to come. We stand with you, Mufasa, and will be praying all week for your family. May the God of peace reveal Himself to you as only He can!! We love you brother!

BACKBLAST– The Cooper at The HUB.

14 Pax’s headed out to the Hub on a light rain Thursday, but temp was ideal at 62. Atticus, Thunder, HHH, Lights Out joined me for some pre-laps at the Hub. We got in over 2.5 miles on pre-laps. Below is what we did this morning.

Warmup

GM X 10 IC

SSH X 25 IC

Bean Pickers x 15 IC

Hillbillies x 15 IC

Arm Circles forward & Reverse x 15 IC

The Thang

The Cooper ( consists of three exercises Burpee’s, Squats, and Merkins).

Start with 10 Burpee’s, 10 Squats, and 10 Merkins(after parking lot light pole lap).

Descend to 9, 8, 7,6,5,4,3,2,1 (running light pole laps after each round).

35 LBC’s OYO

Mosey to Sportsmen’s Club

Pinky Pies 1-10 ascending

Crab walk or Bear Crawl around Sportsmen Club doing 10 merkins at each four corners on club.

Mosey to MO7’s

Sprint down to sign & 20 LBC’s OYO ( we went down & back twice).

Mary

Low Dolly’s x 15IC

Flutter Kicks x 15 IC

Fire Hydrants each leg x 15 IC

MOLESKIN

I was digging deep into F3 Exicon to find something new that I have not tried on a Q. Came across The Cooper, looked like would be a good challenge. The exercise called for 400M running after each round, but made executive decision to do shorter light pole laps first go around. I hope you all enjoyed, ha. Always a pleasure to lead you men. Thank you all for posting and getting after it this morning! Keep challenging yourselves. Until next post, Mufasa.

BACKBLAST, The Hub, 6-APR-2021

Super 21’s (& modifications thereof)

WARM UP

  • Good Morning x6
  • Motivator 4-to-8
  • Al Gore Goes Moroccan x10
  • Toy Soldier x10
  • Church lap, assemble NE corner parking lot

THE THANG

  • Super 21 – Merkins & Squats, abs x10 IC after 10/14/17/19
  • Mosey to Coupons
  • Super “15” – 1 Armed Row, alternating arms (1,1 then 2,2, etc), stretch back after 9 & 13
  • Light pole lap
  • Super 21 In 1/3’s – 1 Curl, 2 Tricep Ext, 3 Goblet Squat, 4 Curls… through 9 Goblet Squats (ran short on time)

MARY

  • High Plank Donkey Kick x10 IC
  • Other Leg
  • Pickle Pointer w/ coupon x20 IC
  • CCV x10 IC
  • Other Side 
  • No Hands Superman Pickle Pounder x10 IC

MOLESKIN

Saw “Super 21” in the Exicon and thought we’d give it try. FYI, 1-21 ladder = 231 reps! I’ll admit, I kept my foot on the gas and we pushed through the merkins & squats at a good pace. This group responded like champs and busted them out as best possible!!… that’s all you can ask for, you keep pushing, never give up.