9 PAX posted for miles – 6 Ruckers and 3 runners.
Scarecrow
BACKBLAST: Thursday, 03/13/25 The Secret Formula @ The Hub
QIC: HHH
PAX: Trader Joe, Lights Out, Heisenberg, Scarecrow, Traveler, Dr. Freud, Campbells, Al Gore, Pheidippides, PacRat, and HHH.
A calm 32°F for 11 PAX. We tried to focus on form, but with sandbags that is easier said than done. Here is what we did.
Warm Up
SSH (20 IC)
MNC (15 IC)
Bean Pickers (10 IC)
Shuffle Lunges (5 OYO)
Shuffle Squats (5 IC)
Shuffle Merkins (5 IC)
Parking Lot Lap
The Thang
Flat Back Deadlifts (15 OYO)
OH Sandbag Toss (10 OYO)
8 Ct. Perfect Makhtar Merkins (10 IC)
8 Ct. Rotational Lunge (5 IC)
Light Pole Lap
REPEATO
Mosey to East lot with Sandbags
DORA (100 of Each)
Timer: Run to LP/2 burpees/run back
Alt. Shoulder Taps (2 Ct.)
Mt. Climbers (2 Ct.)
Sandbag Cleans
Mary
8 Ct. Bird Dog (10 IC)
Cobra (~15 sec)
Moleskin
Wanted to sprinkle in a few core exercises and emphasize keeping the core tight. Loved hearing some of the other PAX chime in on form. Sometimes form gets sacrificed because of trying to keep up with a fast cadence count. I tried to keep it slow, but people move differently. My advice, focus on good form and not the cadence or rep count.
Gotta drive to Indy in 30 minutes so no time for a detailed moleskin. Looked like everyone put in the work. We learned that makhtar merkins are harder than they sound.
WOW
“Form first, then speed.”
– In exercise and in life, mastery comes from patience and precision. Rushing without a solid foundation leads to mistakes, injury, or burnout.
“Small adjustments make big differences.”
– A slight shift in posture can change the effectiveness of a movement. Likewise, small habits and mindset shifts can lead to massive life improvements.
“Core strength is key.”
– In fitness, a strong core stabilizes everything. In life, your values, integrity, and discipline are your core—keep them strong, and everything else falls into place.
“Don’t sacrifice long-term success for short-term gains.”
– Cutting corners in form leads to injury. Cutting corners in life leads to regret.
“Tension where needed, relaxation where possible.”
– Engage the muscles that need it, but don’t waste energy where you don’t. In life, focus your efforts where they matter, and let go of unnecessary stress.
“Listen to your body, and listen to your gut.”
– Your body tells you when something is off, just like your intuition warns you in life. Ignore either at your own risk.
“Balance strength with flexibility.”
– Strength without flexibility leads to stiffness; flexibility without strength leads to instability. In life, be firm in your principles but adaptable to change.
“You can always reset your form.”
– If you lose your position, adjust and continue. Life works the same way—you’re never stuck, you can always course-correct.
“Effort over ego.”
– Perfect form takes humility; lifting too heavy too soon leads to injury. In life, trying to impress others at the cost of authenticity leads to setbacks.
“The work you do when no one is watching matters most.”
– Good form in the gym prevents future injuries. Good habits in life set you up for unseen victories.
Keep your form tight—both in movement and in character.
I read off 1-3, and 9, but wanted to share all of them. I hope some resonate with you.
SYITG,
HHH
PAX: Trader Joe, Lights Out, Heisenberg, Scarecrow, Traveler, Dr. Freud, Campbells, Al Gore, Pheidippides, PacRat, and HHH.
A calm 32°F for 11 PAX. We tried to focus on form, but with sandbags that is easier said than done. Here is what we did.
Warm Up
SSH (20 IC)
MNC (15 IC)
Bean Pickers (10 IC)
Shuffle Lunges (5 OYO)
Shuffle Squats (5 IC)
Shuffle Merkins (5 IC)
Parking Lot Lap
The Thang
Flat Back Deadlifts (15 OYO)
OH Sandbag Toss (10 OYO)
8 Ct. Perfect Makhtar Merkins (10 IC)
8 Ct. Rotational Lunge (5 IC)
Light Pole Lap
REPEATO
Mosey to East lot with Sandbags
DORA (100 of Each)
Timer: Run to LP/2 burpees/run back
Alt. Shoulder Taps (2 Ct.)
Mt. Climbers (2 Ct.)
Sandbag Cleans
Mary
8 Ct. Bird Dog (10 IC)
Cobra (~15 sec)
Moleskin
Wanted to sprinkle in a few core exercises and emphasize keeping the core tight. Loved hearing some of the other PAX chime in on form. Sometimes form gets sacrificed because of trying to keep up with a fast cadence count. I tried to keep it slow, but people move differently. My advice, focus on good form and not the cadence or rep count.
Gotta drive to Indy in 30 minutes so no time for a detailed moleskin. Looked like everyone put in the work. We learned that makhtar merkins are harder than they sound.
WOW
“Form first, then speed.”
– In exercise and in life, mastery comes from patience and precision. Rushing without a solid foundation leads to mistakes, injury, or burnout.
“Small adjustments make big differences.”
– A slight shift in posture can change the effectiveness of a movement. Likewise, small habits and mindset shifts can lead to massive life improvements.
“Core strength is key.”
– In fitness, a strong core stabilizes everything. In life, your values, integrity, and discipline are your core—keep them strong, and everything else falls into place.
“Don’t sacrifice long-term success for short-term gains.”
– Cutting corners in form leads to injury. Cutting corners in life leads to regret.
“Tension where needed, relaxation where possible.”
– Engage the muscles that need it, but don’t waste energy where you don’t. In life, focus your efforts where they matter, and let go of unnecessary stress.
“Listen to your body, and listen to your gut.”
– Your body tells you when something is off, just like your intuition warns you in life. Ignore either at your own risk.
“Balance strength with flexibility.”
– Strength without flexibility leads to stiffness; flexibility without strength leads to instability. In life, be firm in your principles but adaptable to change.
“You can always reset your form.”
– If you lose your position, adjust and continue. Life works the same way—you’re never stuck, you can always course-correct.
“Effort over ego.”
– Perfect form takes humility; lifting too heavy too soon leads to injury. In life, trying to impress others at the cost of authenticity leads to setbacks.
“The work you do when no one is watching matters most.”
– Good form in the gym prevents future injuries. Good habits in life set you up for unseen victories.
Keep your form tight—both in movement and in character.
I read off 1-3, and 9, but wanted to share all of them. I hope some resonate with you.
SYITG,
HHH
BACKBLAST 3/12/25 Brown Bear Miles
12 PAX posted in Crown Point for miles this morning. Many brown bear stories were told. 7 ruckers and 5 runners this morning.
BACKBLAST 3/10/25 Good Form Monday Miles
9 PAX showed good form and posted for miles at The Colonel. There were 3 runners and 6 Ruckers.
BACKBLAST: Saturday, 03/08/25 Pythagoras @ The Hub
QIC: HHH
PAX: Mickey Tints, Trader Joe, Lights Out, Heisenberg, Scarecrow, Class Act, Peyton, Dr. Freud, Boo Boo, Matador, PacRat, and HHH.
Might of felt like 24°F at the launch, but we started shedding layers about 20 minutes into the beatdown. Here’s how I elevated everyone’s heart rate and got Class Act to Merlot.
Warm Up
SSH (20 IC)
MNC (15 IC)
2 Piece Lap
Daft Punk Lunge (5 IC)
Bean Pickers (10 IC)
LP Lap
Toy Soldiers (10 IC)
8 Ct. Body Builders (10 IC)
Parking Lot Lap
The Thang (Done Together)
3 Stations/Same 4 Exercises (add 1 rep at each station)
Plank or Hold Al Gore while you wait
Mode of transportation changes at each Station
– Bear Crawl short leg
– Lunge Walk long leg
– 4-Cone Run – down the hypotenuse and all the way around back to the start
Exercises:
– Burpee (OYO)
– Perfect Squat (IC)
– Merkin (CC)
– WWI (OYO)
Standing 10-count before we returned to the flag.
Mary
7 minutes of PacRat Broga
Moleskin
Not sure if this was tougher than Thursday, but it was not a walk in the park either. We got through 4 complete laps around the triangle and ended at 12 reps of each exercise. 78 total for those counting at home. I think we could have done level 13, but I liked ending on a complete revolution. The original plan was to try and get up to 20, which would have put us to 210 reps of everything, but I figured we wouldn’t get there because of time. I wanted us to stick together so we could rest a little. Maybe next time I let everyone go at their pace Sharknado-style and see if anyone can get to 20.
Awesome to have Mickey Tints stick around for a beatdown. He typically doesn’t have the luxury of extra time. He and Trader Joe did a full double down. Nice job gents. We had a lot of PAX not feeling well, but posting anyway and doing the harder thing. I’d like to think the workout was so tough I made Classy merlot, but he probably has the Flu. I know Heisy is working through a bum shoulder, PacRat has an injured hymen (Mickey Tint’s words; not mine), and Boo Boo wasn’t feeling hot either. Get well. I am glad you modified and prevented any further damage or setbacks.
It was great to see Matador for Friday lunch and the beatdown. Safe travels to Purdue and back to Albuquerque. 2005 and Saluki Starsky’d and met us at Great Harvest. T-Claps to Peyton, who had to leave early for the twins’ track meet, for calling Great Harvest to let them know we were coming. They had 2 carafes ready for us this time. Probably should have picked a different coffeeteria spot because of the March fitness challenge. It is too hard to pass up the free slice of bread and the biscuit sandwich! They are now carrying sausage patties too!
I didn’t have any WOW today, but let’s make an effort to be there for one another. I posted about a March Madness Bracket pool. Please participate. For those participating in the MFC, 1# a week. Get focused/disciplined. Personally, I would like to see everyone needing to shed 4+ pounds to actually meet that goal so if you need an ass chewing, talk to PacRat; I know he can make anyone feel like shit.
I appreciate you all coming out. I enjoy putting Q’s together for all of you. Be ready for form week next week. Quality over quantity all day! Full range reps are where it is at.
I got 1 more Q this month and it is next Thursday at the Hub. Hope to see you there!
SYITG,
HHH