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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 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 3/25/20 – COVID 19 Miles

18 PAX did stuff!

Blue ran just over a 5K.

Mr. Incredible ran 6 miles and did 50 merkins.

Class Act rucked with the wife for 2 miles, then attacked this assault bike with an interval workout. Not to be out done, he then put on his plate carrier and did WWIIs, more bike intervals, more WWIIs and merkins – all just to make us all look like slouches.

Peyton biked 35 minutes, ran 18 minues, kettle bell circuit with Zombie.

Editor completed a mid-day family ruck with an evening jog – a double down!

Scarecrow ran 2.79 miles – in shorts!

Spur ran almost 3 miles – come on, you couldn’t go .01 more?

Oilermaker – wore a sweet hat and completed 75-100 rep kettlebell movements as well as 3.02 miles of running.

HHH rucked 1.5 miles with the family, then a run and basketball in the driveway.

Lightsout and his M went on a 3.3 mile walk (w/o a ruck – they took the wrong car – DOH).

Coors – super stud – 4 mile run then 2 mile ruck.

Packrat – rucked with Lightsout

Thunder and I – ran 3 miles and rucked 1 mile.

Mufasa – rucked 6 foggy miles.

VIRTUAL WOD Day 5 @F3NWIND 3/23/20.

PAX: Spur, Atticus, Thunder, PacRat, Oilermaker, Class Act, Peyton , Zombie, HHH, Al Gore, Coors, Lights Out, Optimus, and Mufasa(VQIC).

14 Pax’s did various WOD’s yesterday. Spur ran two miles, Atticus & Thunder did a four mile ruck, PacRat Yoga X, Oilermaker running/coupon ruck kettlebell wod combo, Class Act 5k ruck, Peyton & Zoombie Kettlebell WOD with sweet garage video, HHH 10 K run. Al Gore, Coors 2 mile pre-ruck, Lights Out, Optimus, and myself three mile pre-ruck did the below WOD.

Warm up:
Good Morning x 10
SSH x 25
Bean Pickers x 15
Hillbillies x 15
Arm Circles forward & reverse x15

The Thang

Get yourself a coupon weight 20 or 30 ILBs works best if you have a ruck or kettlebell
Seven exercise circuit
First exercise Merkins 20 second AMRAP 10 second recovery (can be done without weight)
Second exercise WWI,s 20 second AMRAP 10 second recovery (can be done without weight)
Third exercise Ruck Squats 20 Second AMRAP 10 second recovery
Fourth exercise Ruck Curls 20 Second AMRAP 10 second recovery
Fifth exercise Ruck Swings 20 Second AMRAP 10 second recovery
Sixth exercise Ruck Overhead Press 20 Second AMRAP 10 second recovery
Seventh exercise Ruck deadlift 20 Second AMRAP 10 second recovery

Repeato circuit for 5 or 6 rounds.

Find 100 meter distance for sprint/ Bernie Sanders back

Sprint down & do 20 LBC’s
Bernie Sanders back to start point
Repeato 3 times

Pinky Pies
1-10 ascending

Mary
Plank Shoulder taps x 20
Flutter Kicks four count x 20
Plank out remaining Mary time

Moleskin:
Miss all of you guys, this virtual thing blows, but is necessary for everyone & everyone’s family safety. Great work by all! Try to stay strong & positive in these vey tough times. Praying for everyone, and looking forward to the day for live beatdowns again, Mufasa.

February Sharkuary

14 Pax did Sharknado on the Square this AM. Neither snow or ice was bad today.
Some of us started early, so we had more finishers.
TClaps to those who finished in the allotted time. It was an epic finish to the last.

Sharknado is the following:

15 Burpees – Run Lap
20 Diamond Merkins – Run Lap
20 WW2 Sit Ups – Run Lap
20 Reg. Merkins – Run Lap
20 Scorpion Dry Docks – Run Lap
Full set – 5 rounds of the above
Totals – 75 Burpees, 100 reps of all other exercises, 6.25-ish miles

Well done, Brothers! Good Coffeeteeria turnout, too, with a Starsky from Tank & Drake!