Pax: Kato, Reck-it-Ralph, Gruenwald, Coors
One pax launched at 5. The other launched at 5:30. We got up to 3.7 miles.
Gruenwald
Mamba Mentality 1/30/2020 Thursday at The Dump
Location: Munster Centennial Park Northeast corner
Pax: Blue, Gruewald, Muck, The Tool, Kato (QIC)
Warmups: ACFx10, ACBx10, Moroccan Night Club x10, BACFX10, BACBx10, Perfect Merkin x8, Perfect Squat x 24, Merkin x 8, Squat x 24
The Thang:
To be honest, I’m tired of writing the backblasts. No one cares what these workouts are. No one is repeating these weak ass workouts I put out. I’m just picking up these Q’s because no one else is stepping up to take these. I’m trying to keep The Dump alive because I know its a great place. I appreciate those who support and come to Troy.
Mary: Mary had a little lamb, her fleece as white as snow.
Moleskin: Blue, Gruewald, Muck, and The Tool are great men! This workout was for Kobe and GiGi
H.E.L.E.N. of Troy 1/14/2020 Tuesday at Troy
Pax in attendance: Blue (Kotters), Gruenwald, Muck, Coors, Hitchcock, and Kato (QIC)
Warmup 5:30am-5:40am
Mosey to American Legion Post 180 (in front of security cameras)
H (Hail Mary’s) with partner x 11
E (Escalator) consisting of the following:
- 10 Jump ups (Sumo Squats with jump)
- 20 Monkey Humpers
- 30 Merkins (Hand-release)
- 40 Squats
- 50 Lunges (total, 25 each leg)
L (Lt. Danger-Lt. Dan[2 alternating leg lunges with squat] + Merkin) x 11
E (Elevens 1:10) Burpees to Jack Webs
N (No Surrenders) x 11
Mary: LBShih’s 10 each leg with double leg facing Kennedy Ave
Plank to Endex
Moleskin: Great to see Blue Back!!!! Kotters and welcome back. I, as a fellow Clydesdale, have missed you. You will get your bearings back and jump right back where you left off. Muck, thanks for the improv on the original take on Mark Ingram’s post game press for Lamar Jackson. Blue was here in da flesh no doubt. My steamed up glasses continue to be a hit amongst those who see it.
Gruenwald great job and good to see you back more consistently as of late. Congrats on your wife being a U.S. Citizen. Wish I could’ve witnessed that in Hammond.
Hitchcock keep in school and keep reaching for your dreams.
Coors I hope the marathon training is going good. I hope to see you on Mondays or Wednesdays going into the spring. I want to be part of your training in a small way.
Come see me woot woot!
01/09/2020 Thursday at The Dump
Location: Centennial Park, Munster Indiana 46321
Pax: Gruenwold, The Tool, Albuquerque, Muck, and Kato (QIC)
Warmups: SSHx30, ACFx15, ACBx15, Moroccan Night Club x 20, Motivator 6:1, Imperial StormTroopersx15, Hillbilliesx15, Squatsx15 (we ran to the Northeast Corner halfway through warmups to get out of car traffic to finish up).
The Thang:
We ran around the entire Park today except for the garden and the Playground to give you an idea of the area we covered today during the 45 minutes.
We ran then stopped to do 20 Merkins by the Clubhouse.
We started running again down the side of Calumet about half way and did 20 SSH. We continued running towards the maintenance building where it was Muck’s turn. We did 20 Monkey Humpers.
Then Muck said let’s stack! So up the hill we ran then across the top of The Dump to about half way. Here’s where the stack began. 20 Squats, 20 Monkey Humpers, 20 SSH, and 20 Merkins.
We continued running to the stairs and went all the way down to then go all the way back up. We looped by the Driving Range to the Eastern most part of the parking lot on the South side. Here we did: 20 Mountain Climbers, 20 Squats, 20 Monkey Humpers, 20 SSH, and 20 Merkins.
The running continued as we looped back towards Calumet and the stairs. We ran across Calumet near the Dream Catchers where we stopped and did the stack again. dips x 20, 20 Mountain Climbers, 20 Squats, 20 Monkey Humpers, 20 SSH, and 20 Merkins.
Did one final loop to the Amp just to show the Pax and back to Starting point.
COT and Prayers!
Moleskin: First off it was great to see The Tool and Albuquerque back in action. Thank God for showers at work as Albuquerque was literally right across the street from his workplace! Nick S. aka Grunewald has been making more consistent posts to start 2020 right back where he left off. Sorry if my slow jog kept some pax from really getting after it but I just wasn’t sure how did group feels about running/jogging but we definitely took the scenic route today. We got some miles in this morning. Again, the only place I didn’t show the pax was the playground and the garden of Eden. So thankfully no Australian Pull-ups or garden hoeing movements.
Again, waking up is half the battle. I thank you for taking the time to come and get some limited fellowship but most importantly the conscious effort you make for the first F (the magnet). Fitness is important for obvious health reasons. As Muck discussed at Starbucks Coffeteria, Troy has some great things planned in 2020. Grunewald is taking the reins on book club (Rich Dad, Poor Dad- Robert T. Kiyosaki) so we all are looking forward to the set date to discuss.
We discussed an eventual convergence in the future at the Dump. Hopefully a Saturday then to Harvest Room?!?!? Talked about Church Convergence again and I will take the reins on this at Westminster Presbyterian church in Munster coming up soon. I will coordinate with Preacher Pipes!
Remember that its free refills if you’re a Starbucks Rewards Member! Don’t short change the caffeine your body needs each morning.
My body as of late is really sore but Hot Yogie once a week may get me through the winter. Remember that Load Management is real! Get your massages and stretch when you can. Groupon for PurePower Hot Yoga!
As I entered this week, nearing my 44th birthday, I wanted to take the Qs around my bday instead of just the day of. I wanted to take the pressure off some of the Pax in filling in the Qs and put the pressure on me as I reflect on 43 years. So far it sucks!!!! Time to get to work for the next 43! See you at Troy tomorrow as the birthday week steamrolls on.
As always, its a pleasure to lead but I need to do a better job instead of winging workouts. I need to pre-plan as I once did.
BACKBLAST – Friday, 1/3/2020 – Dude, where’s my 6-pack? TheDump A.O.
As mentioned in the pre-blast, these last 3 months have not been the best for me nutrition-wise. You’ll hear no excuses from YHC as my hands are the gatekeeper for what enters my mouth. Seeing that today was the Troy Christmas/New Year’s holiday party/coffeeteria, we had to make room for breakfast, do some damage control, and kill some time before the Harvest Room opened. Kato and I were talking about what we might do for 45 minutes after the Friday bootcamp. Then it hit me like a 2-ton heavy thing – WHY DON’T WE DO THAT THING THAT WE JUST DID, BUT WE’LL DO IT AGAIN?!?! I won’t call it brilliant, but at least it’s sorted. We had 2 bootcamps with 2 launch times (5:30-6:15a and 6:15-7:00a). Sort of like a choose-your-own-adventure deal. If 2 bootcamps wasn’t your thing, you could start at 5:30 and conclude at 6:15. Or if you’re an eater, you could start at 6:15ish and conclude at 7:00a for breakfast. Or if you’re like me and you have some catch-up to do, the double bootcamp was the only real option.
The temperature was about 35 degrees, humid with reasonably calm wind.
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## Bootcamp #1 ##
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PAX: Optimus, Mister Brown, Muck, Coors, Kato, Gruenwald, PacRat (QiC)
05:30
#Warm-up
Parking Lot Lap (purple box)
7-to-1 Motivator
Windmill x10 IC
Bean Pickers x15 IC
Perfect Merkins x10 IC
Perfect Squats x10 IC
Arm Circles Complex
Mosey to the 3 strips (red box)
Buddy Carry
Start at the east end of the short strip, partner up. PAX1 carry PAX2. At the center switch buddy carry positions and complete the strip
Burpee Complex
Long strip:
7 burpees, then run to the center & do 7 burpees. Run to the end, 7 burpees. Mosey to the next strip.
Medium strip:
6 burpees, then run to the center & do 6 burpees. Run to the end, 6 burpees. Mosey to the next strip.
Short Strip:
5 burpees, then run to the center & do 5 burpees. Run to the end, 5 burpees. Mosey to the next strip.
PAX that finish first take a short strip lap for the 6
Mosey to the Amp 2.0 (green box)
Kentucky Merkin Complex 10 IC, 10-count plank, 9 IC, 10-count plank, 8 IC. Approach the Amp tiers
* Tier 0 to 1 – Step Ups 10 Each leg
* Tier 1 to 2 – Step Ups 10 Each leg
* Tier 2 to 3 – Step Ups 10 Each leg
* Tier 3 to 4 – Step Ups 10 Each leg
7 PAX get to count down for rest. PAX1 – 7 count. PAX2 – 6 count…PAX7 – 1 count
Kentucky Merkin Complex 9 IC, 10-count plank, 8 IC, 10-count plank, 7 IC. Approach the Amp tiers
* Tier 0 to 1 – 10 dips. 1st PAX to complete calls the set. All PAX ascends to the next tier
* Tier 1 to 2 – 10 dips. 1st PAX to complete calls the set. All PAX ascends to the next tier
* Tier 2 to 3 – 10 dips. 1st PAX to complete calls the set. All PAX ascends to the next tier
* Tier 3 to 4 – 10 dips. 1st PAX to complete calls the set. All PAX ascends to the next tier
7 PAX get to count down for rest. PAX1 – 7 count. PAX2 – 6 count…PAX7 – 1 count
Kentucky Merkin Complex 8 IC, 10-count plank, 7 IC, 10-count plank, 6 IC. Approach the Amp tiers
* Tier 0 to 1 – 7 Box Jumps. 1st PAX to complete calls the set. All PAX ascends to the next tier
* Tier 1 to 2 – 7 Box Jumps. 1st PAX to complete calls the set. All PAX ascends to the next tier
* Tier 2 to 3 – 7 Box Jumps. 1st PAX to complete calls the set. All PAX ascends to the next tier
* Tier 3 to 4 – 7 Box Jumps. 1st PAX to complete calls the set. All PAX ascends to the next tier
7 PAX get to count down for rest. PAX1 – 7 count. PAX2 – 6 count…PAX7 – 1 count
Mosey to the parking lot (purple box)
#Mary
Swan dive Hamstring Stretches w/hang x3. I borrowed this one from YogaX a la P90X
06:15
COT
Mister Brown heads to work. 6 of the 7 original PAX remain. No new PAX.
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## Bootcamp #2 ##
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PAX: Optimus, Muck, Coors, Kato, Gruenwald, PacRat (QiC)
06:20
#Warm-Up
Windmill x12 IC
Bean Pickers x15 IC
Perfect Merkins x10 IC
Perfect Squats x10 IC
Arm Circles Complex
PAX mosey to the trail area (vague, I know…)
Indian Run 2.0 – PAX line up in traditional Indian Run fashion. The PAX at the head of the line picks the pace and direction until the Q calls “NEXT!”. PAX1 goes to the end of the line, and PAX2 leads the Indian run and selects pace/direction. Repeato until all PAX had a chance to lead. This probably went on for 20 minutes or so with each PAX took the lead but lead only 1 time. Notable iterations were Muck added butt-kickers/high knees/carioca. Optimus took us off-road to sprint up a short yet steep hill.
Mosey to #TheClimb (yellow box)
PAX partner up. All 6 PAX held Angry Chair. Team 1 ran up the stairs and performed 7 Derkins at each landing. When Team 1 reached 5 reps, they called it out and Team 2 started. After Team 2 hit 5 of 7 reps, they called it and Team 3 began. When Team 1 hit the top, they held Angry Chair and waited for Team 2 as they held Angry Chair. Lastly, Team 1 arrives.
Swinging Ierkins
At the top of the stairs, there’s a table with seats as well as a swinging bench. 5 PAX took a position around the table/seats and lead PAX performed 5 IC Ierkins on the swinging bench. The swinging bench trick was to hold a tight core to minimize bench swinging. Once lead PAX hit the 5th IC rep, PAX rotated clockwise, and the next PAX was in lead PAX position. This continued until all PAX held lead PAX position
Mosey to the park (blue box)
Aussie Pull-ups
PAX circled up under the Crow’s Nest for Australian Pull-ups:
15 OYO, rotate clockwise
14 OYO, rotate clockwise
13 OYO, rotate clockwise
(maybe?) 12 OYO.
#Mary
Circle up around the sewer drain (much more elegant/practical than it sounds)
P90X Standing Split Hamstring stretch x3
LB Shih’s circa 2020 – Ask Kato. It’s a good one and totals 60 reps:
Both feet up x10 IC
Right leg up, Left leg off the ground, but parallel. x10 IC
Left leg up, Right leg off the ground, but parallel. x10 IC
P90X single leg hamstring stretch
PAX sit on their 6, puts both feet on the ground (think of a sit-up rest position). With the Left leg planted on the ground, the Right leg is raised like a 1-leg Boat hold. Once all PAX are set up, and both quads are even, hold for a 20 count. Recover for >5 seconds and swap leg positions. Once all PAX are set up, count down for a 20 count
PAX to call the remainder:
Coors – Pickle Pounders x20 IC
Muck – Banana Flutter Kicks x20 IC
Gruenwald – Perfect Crunches x20
07:00
#Moleskin – The backblast says it all. We introduced several new Mary exercise/stretches. When combining both bootcamps, we got in 4 miles (+/-), performed 54 burpees in about 5 minutes (with running!) and 253 Merkins of various varieties (not including burpee Merkins). Bootcamp #2 complimented Bootcamp #1 nicely. Add them together it was a recipe for a BUTT-WHIPPIN’. The 2019/2020 Christmas/New Year’s breakfast at the Harvest Room was awesome. The menu was interesting, daring, yet offered many tried-and-true options for the less adventurous. The coffee was about as good as breakfast/lunch/bruch place can get.
Seeing that the vast majority of PAX haven’t been to TheDump, I’d like to personally invite you to check it out. Look up for pre-blasts at TheDump and post. If you’re a runner, there are tons of options. Tons, as in the most out of any A.O. that I’ve been to and I’ve been to over 20 in various regions. Are you into:
Friendship runs?
Sprints?
Hills?
Stairs?
Yep – TheDump has all those covered – in spades. Trying to get your pull-up numbers up? This place is built for Australian pull-ups. Don’t miss out!
At Harvest Cafe we discussed how to become more effective PAX in the community and how to grow F3 NorthWind. Be on the lookout for 3F/Community opportunities.
Good to have you back Gruenwald!
God Bless.
73’s,
PacRat
KD9GNS
