Backblasts

I’ve misplaced my beatdown Winkie so here goes from memory:

Twas a balmy Thursday morning at our beloved AO-Mastodon with 22 PAX in attendance for a promised “LEG DAY”. Coupons were required

NOR: Milk Duds (respect), Archive, Tortuga (respect), Heist, Sparrow, Da Vinci, Jolly, T-bone (respect), Whittler, SAGA, Beaker, Panda Express, Ralphy, Jailbreak, BOGO, Crack, Banks, Achtung, Aloha, Shiplap, Captain Crunch, Katniss (Q)

WOR: We warmed up with a mix of old favorites and leg exercises:
7X Motivators
15X Monkey Humpers
10X star jumps
Quad stretch (OYO)
15X Mucho Lego

The Thang:
PAX partnered up (duos). Assembled at base of Hoffa. This would be the starting position for each duo’s exercises.

Partner 1: Did broad jump burpees out to the lonely tree just beyond the path, then lunged back.

Partner 2: Did two exercises @ 50 reps each, then ran up and back down Hoffa. The exercises changed each round:

Round 1: 50 squats, 50 star jumps(?)
Round 2: 50 coupon squats, 50 thrusters
Round 3: 50 double coupon squats, farmer carry both blocks up Hoffa and back down.

If one partner beat the other back to original starting position, they did “Mucho Lego” until their teammate arrived.

When partner 1 and 2 met back at starting position, they swapped (so Partner 1 now did coupon exercises and Partner 2 did the broad jump burpees and lunges)

Most teams were finishing right on time. And Partner 1 and Partner 2’s cycles were fairly evenly matched timing-wise!

COT: Prayers for Cooper, Tortuga’s M, Sparrow’s friends Rasheed and (Friend 2) for continued progress and positive life decisions. Prayers for all recent grads that they find purpose and enjoyment in life post graduation.

Popped out of bed right at 4:30 with a lot of energy for a new breed of workout with F3 Wheaton. We already have pretty intense bootcamp’s that many regions would consider a “Black Diamond” so YHC wanted to make this one a little extra brutal and make sure I followed some main “Black Diamond” principals which include; little rest, push the 12, and it’s the Q’s responsibility to design a workout where the 6 isn’t left behind. It was an opportunity to not only push the PAX but to push myself as your QIC. I hope it didn’t disappoint!

WOR: SSH x 20, Goof Balls x 15, Picking Daisey’s OYO, Arm Circles OYO, Michael Phelps

The Thang:

1/4 miles sprint to determine partners. The PAX lined up single file as they finished and were paired with a partner. The pairing was the first pairs up with the last and so on.

Teams: Bloomer & Noodles, Sparrow & Beaker, Shiplap & Jolly, Banks & Da Vinci

This was a partner routine where partner 1 completed the stationary exercise and partner 2 did a moving exercise for 30 yards and back. The reps we accumulated as a team – similar to a Dora.

Twist #1: Every 8 minutes an alarm went off and the PAX had to run 1/4 mile in under 2 minutes. If one teammate didn’t there were 5 penalty burpees for the team. Everyone made each run, although some were really close.

Twist #2: Whichever team moved to the next exercise first had to use the 120# sandbag. This was a tweak to all the “12” to be pushed and allow for the “6” to catch up.

The Exercises: The Movement:
150 Blockees Sandbag Murder Bunnies
200 Hand Release (at the Top) Merkins Sandbag throws
250 Coupon Thrusters Sandees – but throw the bag forward
We didn’t make it to the 4th exercise.

We did a total of 6 laps (including the first for teams) and all teams made it to thrusters.

NOR: Bloomer, Noodles, Sparrow, Beaker, Shiplap (Q), Jolly, Banks, Da Vinci

COT: Prayed for the health of the PAX – especially Saga and Noodles. We prayer for Cooper and the Bloomer family. We gave praise for the ability to push each other

Moleskin: It felt good to push each other a little further than normal. The workout was tough but well worth it. @banks was chosen as the next Black Diamond Q for June.

After a huge Q yesterday we had a chill mourning with only twelve PAX.

WoR: Tappy Taps, Abe Vagotas(not sure if that is spelled correctly), and Michael Phelps

The Thang: 30 Over head Presses, 30 Curels, 30 whatever-you-wants, and then run. 30 big boy sit ups, 1 min plank, 30 whatever-you-wants, and then run. 30 Squats, 30 Lunges, 30 whatever-you-wants, and then run.

Repeated 3 times, first time run=lap, second time run=100 yard dash, third time run=up-hill.

It was another beautiful morning at the Tarpit, and 16 PAX (Babe, Banks, Big Mac, Bloomer, Cookies, DaVinci, Draper, Emcee(FNG), Hotbox, Jolly, Katniss, Noodles, Panhandle, Rain Man, Shiplap, Tortuga) came out for another round of ultimate frisbee. YHC clearly stated that we would be playing Ultimate for most of the time, but also to BYOC (This means bring your own coupon for future reference). When YHC showed up and had his coupon out, all the incoming PAX rebelled and refused to get their coupons out, YHC adjusted on the fly, but they will all pay for this transgression…

Warm-O-Rama:

• 7x Motivators
• 10x Windmills IC
• 20x Merkins IC

Thang 1: Race

The PAX all lined up on the goal line and sprinted 100 yards out, then they did Bernie Sanders back. This was followed by 100 yards of burpee broad jumps, 50 Merkins and a 100 yard sprint to the finish. The first 2 PAX complete got to choose their teams for Ultimate Frisbee.

Thang 2: Ultimate Frisbee

COR/NOR/COT:

It was good to be out in the early morning doing something fun with these HIMs. Praise and prayers for Cookies as he transitions out of his job prayers for Dr Phil and family.

Backblast

5/14/21, Run Club, AO Ground Zero

We ran.  South.

NOR: Cheese (respect), Toto, Noodles, Aloha, DaVinci, Hotbox, Big Mac, Gummi Bear, Jolly, Banks, Shiplap, Panhandle, Beaker, Binford, Whittler, Crack (with Dooley Dog), Saga, Tortuga (Q)

COT: Noodles’ job search, Jolly – praise for F3, Saga’s leg, Whittler – family friend had a devastating stroke, Whittler is getting engaged TONIGHT!

It was a cool Spring Morning and all of the PAX knew what was headed their way, it was one of our regularly scheduled PT Tests! Some PAX kept their normal routines leading into the event, other PAX took a few days off to prepare, but all were ready to put forth their best efforts! The point of the PT Test is a check-in to measure you against you and see how you have changed over the year, the goal is to push as hard as you can! 17 PAX including 1 FNG (Welcome Binford!) came out for the event!

Warm-O-Rama:

• 25x Side-Straddle Hops IC
• 15x Mountain Man Poopers IC
• 8x Merkins IC (Jolly voiced his complaints pretty loudly for this one)
• Mosey 1 lap around the track

While YHC Explained proper form and what the days events would look like, all PAX continued to stretch and get their minds right.

The Thang: PT Test

• 2 Minutes Merkins
• 2 Minutes Big Boi Situps
• 2 Mile Run for Time

Results:

F3 NAME: Merkins / BBSU / 2-mile
@Banks: 80 / 84 / 14:54
@Big Mac: 101 / 97 / 13:37
@Binford: 41 / 34 / 15:04
@Bloomer: 88 / 81 / 14:24
@BOGO: 39 / 24 / 18:36
@Crack: 64 / 49 / 14:26
@Da Vinci: 73 / 72 / 16:16
@Hotbox: 77 / 65 / 12:19
@Jolly: 55 / 100 / 15:45
@Katniss: 84 / 53 / 13:17
@Milk Duds: 61 / 41 / 17:24
@Panhandle: 77 / 83 / 15:57
@SAGA: 78 / 50 / injured
@Shiplap: 70 / 70 / 13:41
@TBTF: 52 / 40 / 17:24
@Tortuga: 85 / 79 / 12:35
@Whittler: 66 / 45 / 15:28

COR/NOR/COT:

There were some pretty impressive scores put out there today and I am continually impressed at how everyone continues to improve, great job men!