We had 10 PAX for Wednesday CP miles! 5 ruckers and 5 runners. One rucker had a brown bear scare and left us a little early this morning lol. Hope everyone has a safe and good Wednesday!
BACKBLAST– 6/13/26 Sandbag circuit at Sauerpatch!
13 PAX headed out for a nice Saturday morning sandbag WOD. We had a nice preruck crowd of Atticus, Mongoose, The Mick, Boo Boo ,Editor, and myself. Trader Joe ran 3.5 miles before the WOD and walk a few laps with us ruckers too.
Warm Up:
GM X 10 IC
SSH X 20 IC
Bean Pickers X 10 IC
Hillbillies X 10 IC
ISP X 10 IC
Arm Circles forward and reverse X 10 IC
The Thang:
Split up into a group of 7 & 6 for Indian Run. Started in middle circle near on north end of pound and 7 went to left and 6 ran to the right towards the small circle near middle of north end of pound and back to south end circle.
Mosey to picnic tables to grab sandbags & Coupons. Partnered up for sandbag timed dora, one partner grabbed a sandbag, and other grabbed a coupon and mosey to culdesac near the playground. We did the following five exercise circuit for five minutes per exercise. Timer was shoulder carry sandbag from culdesac to the crosswalk and back. Below were the five amrap exercises.
- Curls
- Military Press
- Skull Crushers
- High Pulls
- One arm rows
Mosey to Picnic tables for Pinky Pies
Start with 10 incline Merkins and 1 dip and work way to 1 incline merkins and 10 dips when done. Normally I do this OYO, but we did in cadence today.
4 count step ups X 15 IC
20 LBC OYO
Side step ups each leg x 15 IC
20 LBC OYO
Mary:
Fire Hydrants each leg X 10 IC
Birddogs X 10 IC
Donkey Kicks X 10 IC
flutter kicks X 20 IC
low dollys X 20 IC
leg lifts x 10 IC
plank jacks X 20 IC
plank out remaining 15 seconds
Moleskin:
Was a great crew this morning! Loved seeing guys rock the weight vest this morning! Mongoose was really flying around with sandbag this morning, nice work brother. Everyone else was getting after it too! Great effort by all PAX this morning.
The goal of the timed dora was for everyone to try to focus on getting in slow, controlled, and quality reps. Scarecrow did timed Dora’s a ways back, and I enjoyed but waited a little while to breakout on my end. Hope everyone enjoyed getting under a sandbag for a little bit. Really appreciate the opportunity to lead you men! Grateful and thankful for all of your support! Had a little busy weekend and sorry for the later backblast. Hope everyone has a good week. Until next time, Mufasa.
BACKBLAST 6/10/26 Wednesday CP Miles!
We had 9 PAX for Wednesday CP miles! 3 ruckers and 6 runners. Hope everyone has a great Wednesday!
BACKBLAST 5/22/26 8 PAX for Friday CP miles!
We had 8 PAX for Friday CP miles. 6 Ruckers and 2 Runners. Hope everyone has a great Friday!
BACKBLAST 5/21/26 Dora WOD at The HUB!
QIC: Mufasa
PAX: Campbells, HHH, LaLoyd, Lights Out, O.G., Pheidippides, Trader Joe, and Mufasa.
8 PAX headed out to The Hub this nice upper 40’s morning for a Dora based WOD. Below is what we did this morning.
Warm Up
Good Morning’s OYO while I went over F3 Mission, 5 Pillars, and F3 Credo.
Bean Pickers X 10 IC
Hillbillies X 10 IC
ISP X 10 IC
Arm Circles forward & reverse x 10 IC
The Thang
Grab coupons and Mosey to Mo 7’s for Dora. Timer PAX run to sign and back while partner does below exercises.
100 skull crushers
200 curls
300 high pulls
Mosey over to GSC for Pie Time!
Pinky pies OYO starting with 10 Incline Merkins & 1 dip. Finish when get to 1 merkin and 10 dips.
Four count step ups X 20 IC
20 LBC’s OYO
Four count side step ups each leg X 20 IC
20 LBC’s after each leg side setups
Repeato of step up’s & LBC’s above. We did two rounds.
Then mosey over to side hill for a respect Ode to Scarecrow.
Fire Hydrants each leg X 10 IC
Donkey Kicks each leg X 10 IC
Bird Dogs X 10 IC
Mary
N/A
Moleskin
Was nice to get back out to The Hub this morning and lead. Been a few late nights this week with my mother in law in at home hospice care. Appreciate everyone prayers since the end is coming very soon for her or when God is ready to take her. I felt that I needed to do a quick PSA before COT prayer. Last week my wife cousin husband past away with unexpected heart attack at 61. He was a great guy, but he loved his beers and cigs. I just thought I mention the importance of the lifestyle choices we make outside the workouts can lead to some tough outcomes sometimes. My intent is not to be a buzz kill, but just to show lifestyle choices can sometimes lead to tough futures. I also stated how grateful I am for PacRat & Lights Out for planting seeds of cutting out drinking and cleaning up my diet choices.
We had a great crew of 8 this morning though! Everyone put in great effort and got in a good sweat this morning. Also had a first with Heisenberg making a pit stop before the WOD to drop off HHH some of WI finest brews and noticed he had an interesting guest sitting shotgun. He picked up a random hitch hiker and we had a little cig aroma before the beatdown. But props to Heisenberg for helping out a lost soul get to a little farther down the road, and he prayed with him too. You are a true him brother, but be a little careful of who you pick up in the future lol.
Thank you all for posting this morning, and giving me the opportunity to lead. Grateful for you all! Until next time, Mufasa.