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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 04-12-2021 at Patmos – The Mick’s Start Your Monday Right Beatdown

BACKBLAST 04–11–2021 – The Mick’s The Mick’s Start Your Monday Right Beatdown at Patmos

Weather – Cool and Calm – 41 degF 

Pax – (6) The Mick (Q), Lights Out, Atticus, Thunder, Tank, Pac Rat

Warm-up (5 min)

15 Bean Picker

15 Abe Vigoda

15 SSH

15 IST

15 Toy Soldier

10 Arm Circles each way

The Thang – Work a part then Run, then work some more

Set 1 (all exercises 10IC each)

Squats … L. Leg Lunge … R. Leg Lung … Repeatto

Then a Suicide up the amp rings

Set 2

Low Curls (thigh to waist) … High Curls (waist to chest) … Skull Crusher …Repeatto

Run up the hill twice

Set 3 

Bench Press … WWI’s … Standing Bench Press … Overhead Press … Repeatto

Playground Lap

Set 4

R. Hand Row on Amp Seat … L. Hand Row on Amp Seat … On six weight hanging off seat laying skull crushers … Repeatto

Playground Lap Dips on Amp Seat

Suicide

And for Fun

20 Picnic Table Leg Presses OYO

20 Feet on Bench LBC’s

20 Picnic Table Leg Presses OYO

10 side leg raises with coupon on thigh

20 Picnic Table Leg Presses OYO

10 side leg raises with coupon on thigh

20 Elbow to Knee

2 Parking Lot Laps

Moleskin

I have enjoyed Atticus’ and Mufasa’s Q’ the last two Monday’s at Patmos.  Their workouts were both great starts to the week.  Not a killer pace but not a sleeper beatdown either.  Just kind of eased into it.  I wanted to follow suit.  

I was hoping the suicides up the amp would be challenging.  I tried it in the snow, and it did not work out well, so, I thought we would give it another shot … and guess what.  It was damp from rain and it still did not work out.  I do not want people getting hurts so I will stop trying amp suicides.

The Pax all pushed it.  I think it may have been harder than I imagined, but we stayed together as a squad and finished the work without a lot of talk.

All the best.  Rock on.  See you in a couple of Friday’s at Troy.

The Mick

BACKBLAST 04-10-2021 at the Hub – The Mick’s Who’s the Beast Now Beatdown

BACKBLAST 04/10/2021 – The Mick’s Who’s the Beast Now Beatdown at The Hub

Weather – Awesome, cloudy, cool 46 deg F – The in between temperature where you can’t decide whether to add a layer or not  

Pre-Beatdown Pax – Rucking – Fonzie, Han Solo, Scarecrow, Mufasa and The Mick  Running – Lights Out and HHH, (at least they said they were running – no witnesses though😊)

Pax – (17) The Mick (Q), Al Gore, Lights Out, Bert, Bessie, Dr Freud, HHH, Mufasa, Han Solo, Scarecrow, Tank, Mustang Sally, Minion, Peyton, Clayton, Fonzie, and running Spur (again no witnesses, but who can deny Spurs love for running)

Warm-up – (IC)

15 IST 

15 Hill Billie

15 Toy Soldiers 

15 Arm Circles each way

15 Perfect Squat

10 Perfect Merkin

Theme for the Day – A circuit around Bethel using different terrain and devices to simulate the HUB’s Beast Bootcamp without the annoying little recruits chirping in our ears

First hang – Burpeecide 

Use South Parking.  Run out 2 strips – 7 burpees, 4 strips – 7 burpees, 6 stripe – 7 burpees, 8 stripes – 7 burpees, 10 stripes -7 burpees .. halt 

Mossie to Sportsman’s Club – Pinkie Pie

20 Step-ups (IC)

1-10 Pinkie Pie pause after 7

20 Steep-ups (IC)

Mossie to north curb face south entrance hill – Crabwalk, Bear Crawl, Mike Tyson

Crabwalk across the driveway – Bear Crawl up and down the hill – stop on south curb 10 Mike Tysons – Repeat 2 more times only finish with 7 Mike Tysons, then 5 Mike Tysons on the last set

Mossie to bottom of long hill by entrance sign – Bear Crawl, Jack Webb

Bear crawl uphill to entrance to prayer trail (about halfway up) – stop near entrance and do 1-10 Jack Webb with push-up on knees

Mossie to Chin-up Bars – Chin-ups and Squats – Lunge Walk this way (out)

Partner up – P1 does 10 Chin-ups (not pull-ups, chin-ups …underhand grip) – P2 does AMRAP Squats repeatto 2 more times

Lunge walks uphill up the trail to gravel lot

Lunge walk across gravel lot

Mossie to Wall – Balls-to-the-wall, diamond Merkins

Balls to the wall 10 OYO – 10Daimond Merkins (CC) – Repeatto 2 more times

Mossie to South Retention Pond – Bernie Sanders for the win

Line up at top of retention pond – Run downhill Bernie Sanders up 5 times

Run a light pole lap

Line up at top of retention pond – Run downhill Bernie Sanders up 5 times

Mossie to large Retention Pond up Front

Find a spot on the embankment feet facing uphill

20 WWI (straight Legs touch toes) 20 OYO

WWII’s 20 OYO

Lay on Side Leg Raises 20 OYO (Flap Jack)

20 Freddy Mercury

Mossie to Parking Lot – Dora IST, Hill Billie, Toy Soldier – Mary

Partner up – Dora – Timer is running to end of lot and back, 100 IST, 100 Hill Billie, 100 Toy Soldier

Moleskin

This one was all about fun and variety, not too much of any one thing although I think the first half did pull hard on the chest and shoulders.  Then again, the second half hit the legs with a side of Abs.  And so, the circuit was completed.  Can’t say I would save this one for another day, but it did seem to keep the blood moving and the chatter down.  But then, no Pac Rat or Atticus…. Maybe that was the source of serenity (I love you both, you know that).  

You all were fun to lead this morning.  Pinky Pie seemed to knock the chatter out of you, but it came back at the pull up bars so next time we will do more pull-ups.  Seriously, … next time we will do more pull-ups.

I took this Saturday because no one was taking it.  Not sure why it sat there, we had a good showing.  I have to admit though, few things motivate me the way leading this group does.  As always thank-you for the honor that is bringing you along for an hour sweet agony (or is it sweat agony).  Until we do it again, with all respect, 

All the best!  

The Mick

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.