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BACKBLAST 2/25/21 Exploring The Hub

12 PAX explored The Hub this morning.

Warm Up

  • SSH 15
  • Bean Picker 15
  • Burpee 5
  • SSH 15
  • WindMill 15

The Thang

Run w your coupons and line up with the 3 light poles 

1-15 Suiside then 15 block complexes 

Squat 10

Perfect Squat 10

Monkey Jumper 10

Indian Run to the Southeastern lot

Incline merkins(10) then bear crawl 10 paces 3x

Mosey to the SouthWestern lot

Squat 15

Lbc 35

Lunge to the water basin and circle around it

Ladder-

1-5 Sumo Squats

5-1 Incline Merkins

Mosey through the compacted hard white snow to the gravel lot

Lbc 35

Split into 2 groups

1 group stays up and squat while we wait for the 2nd group who runs down and does 10 pull ups and mosey up.

2x

Mosey back to the flag

Mary 

Legged hip w/ weight on your side

2x

Superman

Lbc 10

Flutter Kick 15

Superman

Moleskin

Before the workout 2 brave pax went out early and did 2 miles, great job HHH and Mufasa.

Dr. Freud did a pre-work out.

All together for the workout, we did about 1.5 miles of sweat and tears.

Congrats Pax we discovered the areas of The Hub by charging through rough dirty snow and intense Suicides.

Thank you Al Gore for the idea with the on your side weight thing.

I am looking forward to the warm spring mornings in the future. 

SYTIG

Snow Burpees @ The HUB

PAX: Fight Club, Groening, Cambpells, PT, Atticus, Thunder, Lights Out, Mr. Incredible (QIC), Optimus, Pacrat, Al Gore, Editor, Taxman, The Mick, Mufasa, Fonzie, Bozo, Dr. Freud

18 PAX made their way to the lot in a heat wave, which resulted it much less water than I expected (at least in the gloom). Didn’t much matter, the Q was written and I didn’t plan for any variation due to wetness anyway:

Warm Up
– SSH x20 IC
– Imperial Storm Troopers x20 IC
– Windmill x15IC
– Light Pole Lap
– Arm Circles – forward x10 IC, backward x10IC, forward x10IC, backward x10IC
– Perfect Squat x10IC
– Perfect Merkin x10IC

The Thang
Mosey to the lot by the dumpster and circle up for:
– Curls x10IC
– Skull Crusher x10IC
REPEATO x3

Perfect Squat x10IC
Perfect Merkin x10IC

– Bench Press x10IC
– One Arm Row x10IC each arm
REPEATO x3

Perfect Squat x10IC
Perfect Merkin x10IC

Mosey to gravel lot and triple up
– 1 partner down to pull up bars (in the deep snow) for 10 pullups, other 2 PAX do Burpees, rotate
– 150 burpees as a team

Perfect Squat x10IC
Perfect Merkin x10IC

Curl x10IC
Skull Crusher x10IC
Bench Press x10IC
One Arm Row x10IC each arm

Mary
Mosey to flag
– Low Flutter x10IC
– LBC x10IC
REPEATO x3

Moleskin
It was said towards the beginning of the beatdown that this one seemed similar to the beatdown I Q’ed right before I got COVID… that is correct, though entirely unintentional. I “liked” the simplicity and the repetition… hopefully others shared that sentiment as well… though the mumblechatter seemed to state otherwise.
It was an amazing morning to get out. We couldn’t really ask for better weather in February and, other than a bit a of ice and 18″ of snow to battle through down to the bars, it started to feel just a bit like spring.
It was great, though unexpected, to have such a large group out. It’s always a pleasure and honor to lead you men in the gloom. I pray that it kicked off a great day for each of you, and you all served those around you in the way(s) God lead you.

Until next time…. SYITG
Mr. Incredible

BACKBLAST – 2/9/21 – Hippy Beatdown @The Hub

Pax:
4howa, Al Gore, Atticus, Campbells, Fonzie, Groening, Lights Out, Mr. Incredible, Mufasa, Scarecrow (QIC), Taxman, The Mick, Thunder.

15 hearty PAX braved some more cold weather and posted at the Hub. We focused on trying to keep moving and the blood flowing. My hips been a lot tight lately so I figure they needed a little addressing and found a way to work that into the beatdown. Here’s what we managed:

Warm up:

  • Parking lot lap
  • SSH x 25ic
  • Squats x 20ic
  • Toy Soldier x 15ic
  • Light pole lap
  • Hillbilly x 15ic
  • Merkins x 15ic

The Thang:

  • Lt. Dan-icide
    • Run a webicide 1-10 with squats at one end and lunges on the other
  • Splits into teams of 3-4
  • Traveling Dora 1-2-3
    • 100 burpees
    • 200 merkins
    • 300 squats
    • each group set rep count for each exercise. One PAX completes exercise while the other PAX travel rotating between hillbillies, imperial storm troopers and toy soldiers.

Mary:
Perfect squat x 5ic

Moleskin:
The Dora and Dan-icide took up more time then anticipated. Writing it in the backblast doesn’t seem to quite to the exertion level justice. That being said I know my hips were feelings all the hillbillies and and ISTs. Nice work by everyone out there today staying active and staving off the cold.

Until next time,
Scarecrow

BACKBLAST 2/04/21 Rucks, Coupons, and Sandbags @ The Hub

QIC: HHH
PAX: Mufasa, Atticus, Scarecrow, Al Gore, The Mick, Fonzie, Campbells, Groening, Thunder, Dr. Freud, Taxman, Lights Out, PacRat, and HHH (Q)
Mufasa and I knocked out 2.5 miles of prejogging. Can’t complain about the weather considering it will be taking a turn for the worst starting around noon. Big shout out to Al Gore and Scarecrow for bringing the sand bags. Here is what we did:

Warm-up
SSH (25 IC)
MNC (25 IC)
Bean Pickers (10 IC)
LP lap w/ Ascending Burpees at each LP
Another Parking lot lap
Ruck up and grab coupons
Mosey to Curb by Portico
Incline Mike Tysons w/ Ruck (10 OYO)

The Thang
AMRAP Stations (Rucks stay on)
2 full rounds completed / 2 PAX per station
Timer: Sandbag Carry
8 Ct Body Builders w/ Ruck
Coupon Complex
Coupon Lunge Walk
Goblet Squats
Ruck Get Ups (Coupons optional)
Plank pull Throughs

Mary
De-Ruck
WWI w/ Coupon (20 OYO)
Low Flutter w/ Coupon (20 IC)
Rosalita Whip w/ Coupon (10 IC)

Moleskin:

I saw this Q open and I am glad I took it since I fartsacked MTW of this week. Welcome back Groening!! I hope we get to see you on a regular basis for a while.

The plank pull throughs and lunge walk stations were the hardest one for me. I would love to hear what others thought. My favorite was probably the incline Tysons with the Ruck. I should have made everyone do 20. I guess there is always next time.

I hope everyone stays safe the next couple of days and also stays warm during the polar vortex.


I appreciate everyone that came out. It is always an honor to lead you all!

SYITG,
HHH

2/2/21 The Hub Frozen 2- still not quite to plan

PAX: Fonzie, Scarecrow, Mr. Incredible, Bozo, The Mick, Fight Club, PT, Optimus, Taxman, Atticus, Thunder, Dr. Freud, 4howa, Lights Out, Campbells (QIC)

Actually not bad weather this mornings as 15 PAX gathered around mounds snow surrounding the parking lot. I was a bit late from scoping out various spots in the proper looking for packable snow. With no luck on the snow I sprung into action (with a bit of a chip on my shoulder from a second failed Q with no snowman building. Here’s what we did instead.

Warmup

20 ic side straddle hop

lot lap (high knees, Carioca, butt kickers)

15ic windmill

15ic IST

15 ic bean pickers

15ic perfect merkin

15ic perfect squats

The Thang

mosey to East side of lot

Suicides 1-10 merkin/ jump squats

mosey to NE corner of lot

( not all in order)

10ic praying mantis

10ic plyometric lunges (Campbell’s dance party)

10ic scorpion dry docks

25ic squats

25 ic two arm rows

15ic Snowball Skull crusher

15ic Snowball military press

15ic Snowball curls

15ic Snowball swings

15ic Snowball thrusters

15ic Snowball incline merkins

15ic Snowball front raise

15ic Snowball reverse lunges with twist

15ic Elf on the shelf squat with top right/bottom left

Mary

15ic Russian snowball twist

15ic Snowball Pilates

plank

Moleskin

Well this was most of the snowman Q with the official kick off of making snowmen. It was cute at the end when we stacked our snowballs it looked a little like Olaf. I was a bit upset when the original plan wasn’t going to work again but quickly cooled off when I remembered who I was working out with. I do love this group and how we are in it with each other even when things don’t go to plan. It has been said many times but it is a privilege to lead this group. Great job by The Mick and Fonzie for choosing the big balls and representing for the Respect crew.
In the end we got a decent workout and had a little fun. That’s what I love about F3. Until next time SYITG