Patmos

Jan 28 2020

BACKBLAST 1/27/20 Tabata Beatdown at Patmos!

Pax: Lights Out(RR), Tank(R), Al Gore(R), Oilermaker, Optimus, and Mufasa(QIC).

6 Pax’s headed to Patmos this Monday morning to start the week strong. We had the perfect combo of respect’s and non respects as Tank astutely pointed out this morning. Tank also went Tankless this morning to help meet his shirtless goal. Respect brother. Below is what we did this morning.

Warmup

Good Morning X 10 IC

SSH X 25 IC

Bean Pickers X 15 IC

Hillbillies x 16 IC

Arm Circles forward & backward X 15 IC

The Thang

Grab Rucks or blocks and head to base of amp for tabata

Set timer for 20 seconds exercise, and 10 second recovery between seven exercises. Exercises were Merkins, WWI’s, Ruck/Block Squats,Ruck/Block Curls, Ruck/Block swings, Ruck Overhead Presses, and Ruck Deadlifts.

Reapto for five rounds.

Go up the Amp Dip Escalator

5 dips first level OYO

10 dips second level OYO

15 dips third level OYO

20 dips fourth level OYO

25 dips fifth level OYO

20 Calf Raises OYO

Mosey over to bottom of Patmos hill

Bernie Sanders up Hill & Sprint down

Repeato three times

Mosey Back to Amp for Pinky Pies Ascending to 10

Mary

LBC’s X 24 IC (RIP Kobe).

Moleksin

I was inspired by this workout from Class Act. We did same tabata circuit at Wheeler the week before ,and I enjoyed the workout so much that I recycled the circuit this morning. Everyone put in great work this morning. Looking forward to Oilermaker’s Q tomorrow, and Al Gore’s VQ on Thursday. Thank you all for posting, and working hard this morning. Always a honor and privilege to lead you men. Until next post, Mufasa.

Jan 23 2020

BACKBLAST — 1/22/2020 Patmos — The Great Handoff

PAX: Editor (QIC), Muck, PacRat, Gump, Oilermaker (originally scheduled QIC)

5 PAX showed up for a holiday for some on Monday at Patmos, but two of the pax knew that some behind-the-scenes tomfoolery had taken place Sunday night, while one still thinks that Thomas Foolery is a person. Ole Oiler didn’t have much planned, and I pestered him about doing some ruck-friendly stuff, so he amicably did his best Jimmy Garoppolo and handed off the keys to me, and I had to knock out a Santa Ruck Virtual Light WOD from Selection finisher Mark Jones somehow some way, so this is what we did …

WARM-A-RAMA

Honorary Oilermaker Overhead Clap in Squat x10ic

Motivator 5-to-1

Sun Gods x5ic each way

Bean Pickers x10ic

Windmill/Abe Vigoda x10ic

THE THANG

Mosey to Blocks or ruck up. Only I had a ruck, oddly enough. Meet atop The Amp.

Swings x30 oyo

Squats x15 ic

Swings x30 oyo

Merkin w/pull-through x10 each side oyo

Derkin shuffle (derkin and step to right or left) x11 each side

Roll Up the Hill x21

Roll Down the Hill x21

Pause for nausea

Mosey to the Hill

Bear Crawl Block drag Uphill x21 oyo

Backward Bear Crawl block drag x21 oyo

Team Up for …

Bear Complex while partner runs uphill and back x84 as a team

On the way to put the blocks home, pause for …

Jump-Over Burpees x10ic

MARY

Plank for Pax Count of 30

Annie x20ic

Plank for Pax Count of 10

MOLESKIN

Great work, Brothers! I was happy that I convinced my mom to come watch my kids early so I could post, then even happier that I got an impromptu handoff of the Q so I could selfishly knock out a WOD on my to-do list, and most of all I was happy that an empty parking lot at 5:27 quickly turned into Gump — irritated by black ice spots on his pre-run — running up, PacRat pulling up and Muck following and then Oilermaker coming to break the news that he handed me the Q and it was too late for PacRat to fartsack. We wished more people came out on a holiday for some, but I was Q last MLK day with a themed one, and it was equally sparse. Growth mindset means you use a day off work to post with the brothers and maybe even knock out a five-mile post-workout ruck. Having no Optimus was wild. The Iron Horse was on a tear. This one was the type of workout where there wasn’t much fun mumble chatter even though we were mainly moving weight and not jogging. Whether you’re fat like me or not, the pace of a good brute force session of pain will leave you a little winded. Also, I know I wasn’t the only one who almost merlot’d on the hill rolls. Though some stuff was a little off-book and dumb, I was happy to lead at Patmos for the first time in 2020, and I hope everyone got a good beatdown. I need to finish this month strong. Look forward to seeing everyone again soon.

Jan 13 2020

1/13/2020 Monday at Patmos “VFW, American Legion, and Elks bootcamp beatdown”

Pax in attendance: Al Gore (Respect), Reck-it-Ralph (Pre-Respect), Optimus, Mufasa, Pacrat, HHH (No Respect), Lights Out (Respect), Muck, Deez Nuts (FNG), Gump, Kato (QIC).

5:30a-5:39a Warmup

The Thang:

Got blocks, headed to Amp

We partnered up. First set one partner did 10 Burpees, while the other did Block shoulder raises. 100 was the goal

Second set one partner did 20 Burpees, while the other started a new 200 reps of Block shoulder presses.

Third set one partner did 30 squats, while the other now did 300 blocks to heaven.

Returned blocks to home.

Mary back at the starting point.

Moleskin/Foreskin: Sometimes you have to use your birthday or birthday week to get FNGs/Kotters back. In this case I did. I spent a lot of time reaching out to many people this weekend that I couldn’t dedicate to formulating a smooth(er) workout. Sorry about that guys. I also took into consideration that I didn’t want to scare FNGs away so I scraped my original hill workout but because of the snow you all are probably thankful for not being completely wet after today’s workout. I appreciate all that came and started out their week with me.

Glad Gump didn’t run home after the warmup squats and the partner ladder ones!

Great to see Dino Salas out there and to hear his prayers in COT again. Your presence is missed and I hope you get back on the horse. Reck-it-Ralph back in da-house!

Coffeeteria was awesome as we got to know Al Gore a bit more. As Al and I said, 100, 200, and or 300 raises of any kind are going to make you sore! Optimus and I talked about our Ski/Snowboard weekend in Denver coming up Feb 20-24, 2020. You are all welcome as we are staring to finalize some items such as flights and accommodations. We will definitely not be posting so hopefully the Q’s will be taken in our absence. Pacrat reminded me of my promise at the Troy Breakfast to everyone to which I said I would plan out my Q’s better. I have already failed since this Birthday Q week started last Thursday and technically goes through tomorrow at Troy. I will start writing down stuff too so the backblasts are accurate even though no one truly looks at them for future workout ideas or repeatos. I will definitely start after my filming concludes next week!

Muck thanks for taking over the LBShih’s count on the second go around, you could hear it in my breathing/counting. Thanks for reiterating the good work that we started at American Legion Post 180 in Highland. Truly a great small group of men trying to make a difference in our society. These veterans should be honored each and every day for their sacrifice. We can honor them by making their home beautiful. Come out this weekend or next. We will post the calendar dates as before.

Sorry about the motivator count at the end I was anxious on the time and confused my ab muscles too much.

Jan 06 2020

BACKBLAST 1/6/2020 BACK TO BASICS @ PATMOS

PAX: Mufassa, Oilermaker, Lights Out, Muck, Optimus (QIC)

Warm up:
7-1 Motivator
Bean Pickers x 10 IC
IST x 10 IC
Toy Soldier x 15 IC
Arm Circles X 10 fwd, bwd
Merkins x 10 IC
Squats x 10 IC

The Thang:
Mosey to hill for ladder.
Started with 1 merkin at the top, run to bottom, and did 10 WW1. We finished with 10 merkins at the top.

Mosey to pull up bars.
1/2 the pax did 10 pull ups while the others did 20 mountain climbers. After we did both stations we did half a playground lap. We added 20 squats IC and repeated the other two stations.

Mosey to Amp
We started at the bottom 10 step ups & 10 dips per level until we reached the top. At the top we bear crawled to the furthest stairs and made our way to the bottom.
10 burpees OYO

Mary:
Plank Jacks x 15 IC
LBC x 15 IC
American Hammer x 15 IC
Fire Hydrant x 10 IC per leg
Pickle Pounders x 15 IC
Good Morning x 8 IC

Moleskin:
Ideal January conditions guys. Take advantage of the mild winter now, you never know what will come later. The hill was fairly dry so I made sure we used it in this workout. As billed nothing fancy! We did sit ups and push ups with running in between. We hit the playground and amp also to round off the best features of Patmos. Had a great time this morning with the pax that showed. I hope to have a few FNG coming soon!

-Optimus

Nov 19 2019

Get Amped up at Patmos!

Date: 11/18/19

Pax: HHH(DD), Gump(DD), PacRat, Optimus, LaLoyd, and Mufasa(QIC).

6 Pax headed out to Patmos this foggy Monday morning. Weather was really not bad today, I was actual over dressed today. HHH and Gump did the double down, and did a 2.5 mile ish pre-run. Below is what we did this morning.

Warmup

Good Morning x 10 IC

SSH x 25 IC

ISP x 15 IC

Bean Pickers x 15 IC

Forward Arm Circles x 15 IC

Backward Arm Circles x 15 IC

The Thang

Grab Blocks & Mosey to base of Amp

Base level Block Curls X 20 OYO

1st level Merkins X 20 OYO

2nd level Squats X 20 OYO

3rd level LBC’s x 20 OYO

4th level Scorpion Dry Docks x 20 OYO

5 level WWI’s x 20 OYO

Run back to base of Amp & Reapto Five Rounds to get to 100 reps of all five exercise’s.

Go up Amp dip Escalator

1st level 5 dips OYO

2nd level 10 dips OYO

3rd level 15 dips OYO

4th level 20 dips OYO

5th level 25 dips OYO

Mosey back to Base of Amp

One arm block rows X 10 each arm IC

Block Swings x 10 IC

Take Block home & head to Parking lot for Mary

Mary

Plank Shoulder taps x 20 IC

Fire Hydrants X 15 IC each leg

Moleskin

Great job getting after this morning guys! The goal of this Q was to try to do something a little groin friendly & ball friendly for PacRat. Great to see PacRat back out post ball surgery. His balls were all the early talk/mumble chatter of the Q– great stuff. We had a solid crew this morning, and everyone killed it this morning. One of my goals of this Q was to try to go a little slower, and focus on form. That is one thing I notice when I try to go fast, I get sloppy on form. Although I don’t think the guys that posted this morning needed practice on form, since they crushed this Q. Thank you all for posting this morning. We are getting to close to the home stretch of 2019, so come out to finish the year strong! Always a pleasure leading you guys! Until next post, Mufasa.