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Optimus

Legs begone

Date: 04/09/20

Virtual Q: Fonz

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

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!

3/30/20 Virtual Workout, NOT at Patmos!

BACKBLAST – 3/30/20 Virtual Workout, NOT at Patmos!
PAX: Tank (Q), Al Gore, Class Act, Coors, Atticus, Thunder, Optimus, Peyton, Scarecrow, Mufasa, HHH

9 PAX today, with more to do this either on Tuesday or Wednesday, all except one did some
variation of this workout, which turns out did run a little on the long side.
WARMUP
Motivator 5-1
Bean Pickers x15
Little Arm Circles 10c forward & reverse
Perfect Squats x20
Moroccan Night Club x25
Run in place-1 minute
High knees run in place-1 minute
Butt kickers in place-1 minute
Grab a block/ruck/weight/something heavy
THE THANG
15-1 ladders:
1) 15 curls w the weight, 1 (4-count) step-up, and so on until you get to 1 curl and 15 step-ups.
15 SSH’s
2) 15 military presses w the weight, 1 chair dip (weight optional), and so on until 1 press and 15 dips.
15 SSH’s
3) 15 deadlifts w the weight, 1 squat w the weight, and so on until 1 deadlift and 15 squats.
15 SSH’s
4) 15 Merkins, 1 calf raise w the weight, and so on until 1 Merkin and 15 calf raises.
15 SSH’s
5) If time, or just for extra credit, one repeato your choice from one of the four ladders above.

15 SSH’s

MARY:

WW2’s x25
Monkey Humpers x10
Low Flutters x15
Donkey Kicks x10 each leg
(Repeato)
Wanted to get some good arm work in, and was also looking forward to doing step-ups at the Amp,
so I wanted to include those as well. Thanks for all the kind words about the workout, men, I
appreciate each one of them very much. These solo workouts are ok, but for me, they’re harder to
get motivated to do without you guys there. But, I guess we all have to modify our lives these days,
it’s only temporary I keep telling myself.
Anyway, I look forward to seeing you guys soon, and maybe I’ll see you out on a ruck that doesn’t
touch any part of Merrillville’s town limits, lol. Plans are to continue rucks on Sundays, and for April to do one Murph a week. Keep up the good work, guys, I enjoy all the posts with your progress a lot.

God bless!
Tank

Mufasa Rucked & HHH ran

BACKBLAST 4/1/20 – It’s No Joke

12 PAX posted about their NO JOKE workouts yesterday.

Dr. Freud completed 50 minutes of flow flow online, which was “way harder than it should have been.” (insert joke here).

Editor killed a 5K time hack ruck in the cool evening air.

Scarecrow completed a 3.2 mile afternoon ruck.

Optimus rucked with his best fury friend (his dog) 1.5 miles, with burpees and step-ups at Patmos.

Spur crushed 2 miles of speed work.

Mr. Incredible covered 5.5 miles of super easy running (which would be sprinting to me).

Mufasa rucked around the lake for 3.6 miles.

Oilermaker ran 6.54 miles – hitting a PR! His first 10k / longest run in over 10 years. Way to go!

Tank pushed things with his arms / chest for 40 minutes using dumbbells. (well, I hope he was using dumbbells and not pushing things with his chin). He pondered push-ups, but realized he would Murph on Thursday.

Atticus and Thunder rucked a 5K in the neighborhood.

Class Act did stuff too (he is a late addition to the line up). He did an assault bike warm-up (sounds like it sucked), then 7 (yes 7, I’m exhausted thinking of doing something 7 times) sets of bench and merkin ladder, chin-ups and more biking. (so – it was a light day).

Lights Out too – oh man, I suck. I forgot him too. He did stuff too. For example 100’s after band work and rebounder (I guess he plays basketball as well). He did dips, flys (15 pound dumbbells), LBCs, and Mary. Way to go.

We also learned Bert is still working out – but is keeping a low profile (not posting or bragging about himself). This means, when we return to working out together again, he will be super BUFF!

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