Backblasts

It was a humid morning, and the gloom is returning. Not quite full dark at post time, but almost time to break out the headlamps.

8 PAX posted this morning for a slowish run. After the usual disclaimer, we headed north and west on the Prairie Path. The PAX split into 3 groups, with YHC, Dooley Dog, and Panda Express in the lead. We made the turn at 20min, and finished with 4.5 miles.

CoT: Toto, Panda Express, Panhandle (respect!), Big Mac, Tortuga (respect!), Cheese (respect!), 8 Track, Crack (Q), Dooley Dog.

It was part 2 of my back to back Q fest to help get our PAX ready for the fun that is Ironpax! It should be noted that there was some mumblechatter today that they will start signing up for Q’s more proactively to not allow me these glorious opportunities in the future. 9 Faithful PAX ( 8-Track, Aloha, Banks, Beaker, Big Mac, Milk Duds, Panhandle, Tortuga, Zorro) came out in some deceptfully muggy weather for today’s beatdown.

Warm-O-Rama:

• 7x Motivators
• 10x Mountain Man Poopers

The Thang: Meatloaf’s Massacre

This was my favorite workout from 2019 Ironpax, so I thought it was fitting to pull back out for the PAX.

• 10x Blockees
• 20x Overhead Press
• 30x Kettle Bell Swings
• 40x Goblet Squats
• 50x Incline Merkins
• Run 4 laps of the track

Repeat the above reps and descend the distance to 3 laps, then 2, and then 1 for a total of 4 times through the reps and 10 laps of the track. Most PAX made it through 3 rounds before we ran out of time

COR/NOR/COT:

Prayers for the start of school and Tortuga’s arm. Thankful for this group pushing each other to get better and that we all have a strong finish to the week!

It was a hot/humid/muggy morning at AO Mastodon, but 17 faithful PAX ( 8-Track, Banks, Beaker, Big Mac, Bloomer, Cheese, Hotbox, Jolly, Katniss, Panda Express, Panhandle, Ranger Rick, Saga, Sparrow, TBTF, Tortuga, Wet Burrito) came out for what was promised to be a difficult part 1 to a 2 part back-to-back Q fest to help get us ready for Ironpax 2021 by YHC.

Warm-O-Rama:

• 50x Side Straddle Hops IC
• 10x Windmills IC
• 5x slow burpees
• Stretch OYO as YHC explains the thing

The Thang: The “Bert”

YHC chose a Hero WOD called the Bert for today’s activity, the PAX completed the following for time:

• 50 Burpees
• 400 Meter Run
• 100 Merkins
• 400 Meter Run
• 150 Lunges
• 400 Meter Run
• 200 Squats
• 400 Meter Run
• 150 Lunges
• 400 Meter Run
• 100 Merkins
• 400 Meter Run
• 50 Burpees

A few PAX were able to finish everything (Katniss, Big Mac), but all PAX worked hard and got better for it!

COR/NOR/COT:

Prayers for Noodles to heal and have a good start to the school year. Praise for Archive and his new job. Prayers for all of those going back to school over the next few days.

Warm-O-Rama: Side Straddle hops -15, Mt climbers – 15, Abe Vigodas – 15, Merkins – 15, Air squats to the song “Bring Sally Up”

Thang 1: Partnered up. One partner runs while the other works. The run alternated between running up Hoffa and running around the two big trees by the outfield of the baseball field. The runners had to complete 10 big boy sit ups before returning.

The working partner did the following exercises in order for a total of 10 rounds apiece.

Exercises: Merkins, LBCs, Shoulder Taps, Lunges, Crunchy Frogs, Murder bunnies, coupon swings, curls, Monkey Humpers, Durkins,

Thang 2: To finish up with a mini Pearls on a String as we moseyed around the baseball diamonds and how to complete the following reps between partners. We stopped three times to complete 40 burpees, 100 air squats, and 100 Big Boy Sit Ups.

NOR: Captain Crunch, Tortuga, TBTF, Banks, Jail Break, Bad Debt, Wet Burrito, Bloomer (Q)

Moleskin: There is power in listening. Work today to be engaged and listen to those talking with you and to simply be present and listen to the silence of the day.

COT: Afghanistan, start of school

BACKBLAST: 8/20/21, AO Ground Zero
We ran to Monroe and played Ultimate.  The goal began in the end zones and then moved ten yards closer together after each score.  When the goal was scored on the 40 yard line, we moved it back to the end zones.
NOR: Banks, Cheese (respect), Toto, T-Bone (respect), 8-Track, Gummi Bear, Tortuga (respect), Jolly, Panda Express, and Shiplap.
COT: Thanks for bodies that work and friends to work out with.  Prayers for T-bone’s medical procedure on Friday. 

9 PAX showed up for a non-coupon day of hard work with "The Cooper".

Warmorama:
Mountain-Man-Poopers
Mountain Climbers – OYO
Abe Vagoda
Tippy Taps OYO
Water Wheels
Motivator

The Cooper:
1 Warm-up lap followed by 10 reps of burpees, merkins, and squats, then another lap and 9x, lap, 8x and down to 1 rep of each, and a victory lap at the end. We all finished right on time!

Prayers for Afghanistan, Iraq, and Haiti.

T-Bone’s 70’s Show

17 Pax gathered for some old school rock ‘n roll

WOR: Glen Campbell – “Rhinestone Cowboy” – old man burpees, goofballs, tappy taps, quad stretch, runners stretch

Mosey to Hoffa: Free – “All Right Now”

Thang 1: Aerosmith – “Dream On” – Short lap with a set of 10 Burpees

Thang 2: Groovy Dora – Partner A – run up hoffa, 5 burpees, run down and swap with Partner B who performs exercises at base of Hoffa – exercises change with each song – partners continue rotating throughout (1 running and one working)

Song 1: Heart – “Crazy on You” – Derkins and BBSU
Song 2: Boston – “More than a Feeling” – OH Press and Flutter Kicks
Song 3: Petra – “God Gave RnR to you” – Blockees and Jollys
Song 4: Bob Seger – “Old Time RnR” – Curls and Squat Jumps
Song 5: The Cars – “Just What I Needed” – Thrusters and Jollys
Song 6: Blondie – “One Way or Another” – Skull Crushers and LBC’s
Song 7: Tom Petty – “Refugee” – Grave Diggers and American Hammers
Song 8: Pink Floyd – “Another Brick in the Wall pt2” – Chest Press and Leg Raises

Thang 3: Queen – “We are the Champions” – Run up Hoffa, 10 burpees in cadence, 1 minute plank, mosey to flag

NOR: Banks, Shiplap, Tortuga, Saga, Sparrow, Capn Crunch, Wet Burrito, Bad Debt, Bloomer, Panda Express, Cheese, 8-Track, Jolly, Panhandle, Katniss, Drumline, T-bone (Q)

Moleskin: Be on a spiritual journey – encourage your kids and your spouse on their journey – wherever they may be – everyone’s stories are still being written – be willing to talk about it with your family (and with your fellow PAX).

COT: School beginnings, Afghanistan, Haiti

18 PAX (including 2 FNGs) posted this morning for K-Pop’s last workout before heading off to college.

Warm-o-Rama:
Side Straddle Hops – IC 30
Tappy Taps – IC 10
Shoulder/Tricep Combo Stretch – 10 count each arm
Abe Vigoda – IC 10
Merkins – IC 10

Thang 1: Elevens!
PAX moseyed around the short loop, stopping at each light pole. Starting with 10 burpees, 1 merkin, working to 1 burpee, 10 merkins.

Mosey to playground

Thang 2: Billy Madison
Since K-Pop is heading off to college, we needed to remind him of all the years of school he’d already completed…
Each “grade” consisted of a lap around the base of Hoffa followed by an “exam” which consisted of 12 reps of the given exercise. The previous “grade” exam was added to the new grade each time.

1st Grade: Little Baby Crunches
2nd Grade: Air Squats, LBCs
3rd Grade: Merkins, Squats, LBCs
4th Grade: Flutter Kicks (4=1), Merkins, Squats, LBCs
5th Grade: Big Boi Sit Ups, Flutters, Merkins, Squats, LBCs
6th Grade: Lunges (2=1), BBSUs, Flutters, Merkins, Squats, LBCs
7th Grade: American Hammers (4=1), Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
8th Grade: Mountain Climbers (4=1), AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
9th Grade: Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
10th Grade: Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
11th Grade: Atomic Merkins, Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
12th Grade: Burpees!, Atomic Merkins, Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs

Sadly, none of the PAX were able to complete high school. Maybe next time the Q will leave out the Elevens to make room for the final grades?

Final Thang: AYG run up Hoffa, hold Al Gore for the 6.

CoR, NoR, CoT: Crash, K-Pop, Tortuga, Doublemint, Pick-a-Brick (FNG), Banks, Jolly, Jailbreak, TBTF, Bloomer, Cheese, Bad Debt (FNG), Noodles, Minnie, Wet Burrito, SAGA, Sparrow, Crack (Q)

On August 10th the reverse timeline began as we move through the decades.

After a warm up to Eminem’s Lose Yourself (full body scan following the Q, neck rolls, arm circles, tappy taps, goofballs) we gathered at the base of Hoffa for a millennium.

The Thang: First Pax to 100 runs to the hill and ends the exercise for all. On return Pax can resume said exercise or switch to Mary of his choice. Winner gets a 5 burpee penalty for next round but also gets to choose the next exercise. The set list:

Moleskin: Many refugees see our suburban world, jaded to the teenager, as paradise itself. What in your life could you stand to look at like a refugee?

COT: DaVinci (Q) Panhandle, BigMac, Hotbox, Jolly, Baker, Aloha, Drumline, TBTF, Cookies, Dottie, Blues Clues, Sparrow, Capn Crunch.

WOR – burpee (slow) x5, SSH x15 IC (worst cadence count of all time), Copperhead Squats x10, Copperhead Merkins x10, Tappy Taps x10 IC

Thang – We broke up in 4 teams of 3-4 PAX per team. The routine was set up in a 4 station rotating format with the goal of 4 rounds (we didn’t have the time to complete all 4 rounds of all 4 stations)

Station 1 – at the COOTIES – Pull ups, Squats

Station 2 – at the swings – Atomic Merkin, Merkin

Station 3 – at the SHOP – step ups, squat jumps

Station 4 – at the base of Hoffa – curls, overhead presses, mosey or sprint to the top of Hoffa, 5 burpees, mosey down

First round we did 100 reps at each station (100 reps total between the two movements), second round we ran through the stations at a 75 rep count, third and fourth rounds would have been 50 and 25 reps at each station but we did not get there due to time.

After the round of 75 the PAX moseyed to the top of Hoffa for some Mary with a view, we circled (ovaled) up and went around the circle each PAX calling out an exercise for 5-10 reps and the next PAX immediately with no break calling out the next.

We moseyed to the bottom of Hoffa, did 20 reps of anything we wanted with the coupon and made our way to the flag

Count-O-Rama – 14 PAX in attendance

Name-O-Rama –

COT – Prayers for Dale (Crack’s uncle) who had a health scare and needs to make significant changes in lifestyle to remain healthy, Prayers for the community to stay healthy and safe