BackBlasts

Sep 02 2017

Straight Forward Downpainment

It was a chilly 47 degrees when we pulled into the parking lot for what was just a good old fashioned beat down.

Eight PAX made the journey to Bethel and all eight made it through. Some left their shoulders behind, others their legs, some their arms but it was all in good fun.

PAX: Oilermaker, Bert, Sunspot, Scarecrow, HHH, Ironman, Skymall, Barricade (QIC)

Warm Up:
Sunspot brought a football so we all showed why we aren’t in the NFL for about 10 minutes before the workout started.

Beanpickers (IC) x 10
Arm Circles (Both directions) (IC) x 10
Progression SSH (IC) 10-1 (YIKES)
Full Lap (church and trail)

Thang

Grab a brick and mosey to the big hill, grab a partner. One partner stays at the top of the hill to perform exercise, the other at the bottom performs a static hold exercise. 25 reps per set per man, 4 sets per exercise per man.

Exercise 1: WW2 with brick overhead

Hold 1: V-Up with brick overhead

Exercise 2: Merkins

Hold 2: Planl

Exercise 3: Overhead press with both bricks

Hold 3: Al Gore

Take the bricks home and mosey to back Bethel sign

Sprint down, hit the deck, 50 low flutters, sprint back, 50 low flutters (x2)

Mosey to pull up bars, grab a different partner (get to know your PAX)

Pyramid Pull Ups (10-1)/Plank. One partner pull ups, the other planks. Alternate sets.

Mary (Psychological warfare, never know where we stop)

Low Flutter (IC) x 36

LBC (IC) x27

High Flutter (IC) x 41

ABCs with your legs

Moleskin:

I didn’t intend for my email to go widespread but it was obvious the guys who read it had that reinvigorated spirit. Morale was high, motivation was abound, minimal complaining (ha!). With the start of fall and football season today just had a different feel. It felt good to have a solid crew for a Saturday and everyone crushed it. Guys were pushing themselves. No one was quitting. No one was leaving anyone behind. Great work guys.

Monday Frisbee at Wheeler Middle School football field (6 AM and 7 AM) Bring the family.

Aug 31 2017

The August Murph

Date: 08/31/17

Q: Fonz

Pax: Barricade, Animal, Atticus, Ironman, Bert, Houdini, Fight Club, The Mick (War Daddy), Sunspot, The Doctor, 45, Fonz (QIC)

We do The Murph to honor Lt. Michael Murphy and all of the Service Members who put themselves in harm’s way for us. Some, like Lt. Murphy, pay the ultimate price for their service to us.

We do The Murph to gauge our fitness level. We know, from our morning’s performance, what we have to work on to get better in the coming month before the next benchmark workout.

For some of you, this was your first Murph. Welcome to the club! For others, this might be your 50th Murph, and it still hurts. (For the new guys, don’t worry, it’ll hurt more tomorrow morning. Drink water now!) Regardless of the number, it’s my honor and privilege to join you this morning & I look forward, with only a small amount of dread, to future Murphs with you.

The Murph is the following:
One Mile Run (4 laps around the church)
100 Pull Ups
200 Merkins
300 Squats
One Mile Run

Moleskine:

Well done Brothers! Congrats to The Mick & Bert for killing their first Murph!

Thanks to Luna this AM for the warm up of “Dog Chase”! I’m glad 45 got her on-leash before start time! That would’ve added an interesting element to the workout.

Surprise props to Animal for posting without knowing it was The Murph & then sticking around anyway to do it! (psst… we have these things called pre-blasts…)

Great to have Fight Club & Houdini back this AM! You guys should really come back more often!

Barricade, Doc, Ironman, Atticus, Sunspot & 45 knocked out The Murph like it was a normal Thursday. Even those with Mudder injuries (which is why I walked at the end to preserve my leg for the mountain)

Well done, everybody! It’s a step on being prepared for whatever comes our way. Let’s keep getting better!

Saturday, someone has the Q. Not sure who. 7 AM at Bethel.

Monday, Ultimate Frisbee Labor Day edition. Ironman will have details.

See you in the Gloom!

Aug 29 2017

Post Mudder Inspiration and Murph Prep.

Great morning to be outside sweating!

Pax: Skymall, Mr. Incredible, Fonzie, Atticus, Strad, Barricade, Ironman, Grey Ghost (FNG).

Warm Up.
Parking Lot Light Lap.
10 IC Rotational Merkins. (top of the merkin turn and reach one hand towards the sky).
15 IC SSH.
Parking Log Light Lap.
10 IC Rotational Merkins.
15 SSH.
2 50ish Yard Sprints.

WOD
Mosey To Lawn.
Tunnel of Love to Farmhouse (or close).
Grab 2 Blocks and Firemans carry back across lawn to church.
15 IC Block Complex.
Mosey To Logs.
GRAB WOOD.
Hold and Carry wood to Pull Up Bars.
1 Muscle Up or 5 Pull Ups OYO.
10 Pull Ups.
10 T2B.
Carry Wood along Prayer trail to back hill.
Drop Wood.
10 to 5 Merking WWII Ladder.
Crab Walk Down Hill and Bear Crawl Back Up Hill.
Grab Wood and mosey back to Blocks.
Drop Wood and Circle Up.
10 OYO Jump Over Block Burpees.
10 OYO Block Thrusters.
Take Wood Home.
Fireman Carry Blocks Home.
Mosey to Flag.

Mary.
15 IC Left side plank up.
15 IC Right side plank up.
20 IC LBC.
15 IC Pickle Pounder.
1 Minute Plank.

Great work all around this morning from everyone. Nice to see another new guy as well! Grey Ghost welcome to the club. Enjoy the day men, and the Murph on Thursday.

Aug 26 2017

The Less Muddier

Date: 8/26/17
Pax: Barricade, Blue, Oilermaker, Bert, Titanium, Nine Iron, Scarecrow (Q)

So while several of our PAX headed up to Rockford to run the Tough Mudder today we had 7 stout individuals show up for our own hour long beat down which did not require us showering off before getting in our vehicles at the end of it. It was definitely a beautiful day for a workout!!

Warm up:
Church/trail lap
SSH x 50
Windmill x 20
Cotton Pickers x 20
Ring of Fire (merkins x 10, squats x 10)

The Thang:
Mosey to grab some bricks and head to the back area behind the church

Front Press x 15 ic running in place
Lateral Raise x 10 ic running in place
Merkins x 10 ic
Dips x 10 ic (w/ on vertically balanced bricks)
Overhead Press x 10 ic running in place
Front raise x 10 ic running in place
Merkins x 10 ic
Dips x 10 ic

Mosey to the back hill w/ one brick
Offset (w/ the brick) merkin to WW2 ladder 1-10

REPEATO!!
Second ladder was offset merkin to Squats

Return the bricks

Mary:
Fire hydrants x 15 ic each leg
Donkey kicks x 15 ic each leg
Donkey whips x 15 ic each leg
WW2s x 25 oyo
Bay City Scissors x 10

Moleskin:
So apparently the tricks to dips with the vertical brick is to keep the bricks closer together or don’t over extend your arms or have one finger in the hole in the brick or keep your abs engaged or don’t over extend your legs or…what ever it takes to just get it done! At least we got that cleared up.
Barricade was killing the ladders out there today. Titanium and Bert, good to see you guys keep posting and looking stronger. Great to have you guys out there with me this morning. I was a little concerned who might show with a bunch of regulars out running the Tough Mudder. It’s always for fun leading a big group for the Q! Until next time…

Scarecrow

Aug 22 2017

Tough Mudder preparation part 1

QIC: Ironman

Pax: Fonzie, Skymall, Mr Incredible, Blue, Editor, Doc, Atticus, Titanium, Ironman

I wanted to deliver a Pre-Mudder workout that pushed our limits while also preserving our legs for the mudder on Saturday. My calves may disagree with the preservation part as the SSH progression and calf raises did a number on me. But I’m feeling sore and that’s a good sign that I pushed myself. Hopefully it did the same for you! This is what we did.

Warmup:

Mosey to front entrance

Bean pickers x 10ic

Imperial storm troopers x 15ic

Mosey to back entrance

Ssh Progression x 10-1

The Thang:

Mosey to tires and bring to lot

Extreme Makhtar N’Diayes up to ten

Dips x 10ic

Incline merkins x 10ic

Sprint lap around lot

Step up lt dan 1-10

Mosey lap around lot

Pinky pounders 1 up to 5

Calf raises x 10ic

Decline plank for 1minute

Decline merkins x 10ic

Sprint lap around lot

Team tire flips across lot

Sprint to exit sign

Burpees x 15 each

Sprint to tires

Flip tires back

Return tires to home

Mosey to flag

Mary:

Mountain climbers x 20ic

Lbc x 20ic

Plank for 1 minute

Shoulder slaps x 20ic

Moleskin:

Great job by everyone today! We had a decent showing considering the rain. Glad to see Editor and Titanium continue to join us in the gloom. Keep coming out brothers! It’s good to have you. Join us on Thursday as Sunspot continues our week of tough mudder! We gotta enjoy every Q from Sunspot prior to his departure from the area. See you in the gloom!

Ironman