Backblasts

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12 Strong (minus 10)

PAX: Not-a-Sport, Olan Mills (QIC)

It was a very close to being a Wolfpack of 1 this morning but fortunately Not-a-Sport demonstrated true commitment.

Briefest of brief disclaimers. Zero warmup.

THANG: Make our way down the greenway stopping every quarter mile’ish for some reps starting with 10 at first stop…working our way up to 40…and then back down to 10 as we made our way back.

Exercises at each stop included:

  • Merkins
  • WWI’s
  • Squats
  • some exercise Toga introduced us to….hand / foot, elbow / knee (Toga…what’s it called)

All in we covered 2.5 mi and sweat about 1.5 gal.

Enjoyed the company!

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Tampa from the block

PAX: Toga, Not A Sport (or John Alexander as you know him from Slack), Leatherneck, Olan Mills, and YHC.

Brentwood PAX learned the true meaning behind an ancient Greek phrase: Tampa Time. YHC was 6 min late as 2.1 woke up on the way out the door, delaying me slightly.

Toga stepped in for WOR and took zero verbal jabs at YHC when he casually rolled in behind schedule.

Grab a block and mosey to GWP pavilion. Two roadblocks along the way felt appropriate as YHC faced two actual roadblocks en route to the AO – BPD out looking for car jackers on the lamb. Anyways, 10 block merks and 10 block derks each road block.

10 min EMOM #1. 5 box jumps (table top), 10 block curls, 10 two-count flutters. YHC forgot he planned on burpee-box jumps.

10 min EMOM #2. 5 block Bulgarian split squats each leg, 20 mountain climbers.

Mosey back with varied forms of block carries and runs.

Prayers for the school year and the country.

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Sharknado 2.ish

Sharknado 2.?

Temp: Hot
Gloom Factor: Wet

PAX: PSL, Big Stick, Rug Dr, Ludwig, Bug’s Life, Foxtrot, Pedialyte, CCR, Dilly Dilly, Too Tall, Edibles, Topanga, Fairyweather, Venus, High Flyer (DJ), Accounts Receivable, Bagger Vance
QIC: BV

Long Mosey around the school, to the b-ball courts and back to the lot.

WOR:
SSH, Squats, IW, HB x 13 IC

THANG:
Sharknado to the top 10 and likely only Blue Öyster Cult’s rhythmic stylings.

Rounds 1-3 : 10 Burpees, 20 Diamonds, 20 Mericans, 20 Squats, run bus loop

Rounds 3-4 : 10 Burpees, 20 ASTs, 20 Merkins, 20 Squats, run bus loop

Rounds 5 and up : 10 Burpees, 20 ASTs, 20 Hand Release, 20 Squats, run bus loop

Mary:

Flutter Kix IC X 54
Plank X 54 seconds
AL Prom Dates (Up) x 18 IC
Flutter Kix x 18 IC
GMA x 4

Time

NMM:

Big Stick and Edibles, freakin killed it. Think they got 8 rounds in. Was hoping to quit running after round 7 but was shamed by CCR into one more loop.

Prayers up for the Osman family and the family at Solomon Builders.

BH:

Get with D’Mish for Tough Mudder discount code for 2022.

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Titan 7.15.20 – Hit the Bucket

Gloom: warm

PAX

Crawlspace
Hambone
Natty Ice
Bad Boy
Siri
Drago
D Frost
Big Pipeline
Cub cadet
Right Said

Warmup

mosey around Centennial Park

SSH
Arm circles
Overhead press
GM
WMH
Lunge with thoracic twist

Thang

Game: 2 5-gallon buckets and 1 frisbee, 2 groups

Pair of exercises announced (10 burpees / 10 squats)

Each group takes a turn throwing frisbee at bucket. If frisbee hits, that bucket’s team does the burpees while the throwing team does the squats. Swap and repeat. After a few 10 rep rounds, count down reps: 10, 9, 8 . . . . New pairs of exercises as needed.

Mary

7 minutes of Mary, dealer’s choice style. 15 rep max.

Cafe Prius served up hot coffee post-workout. Fellowship occurred.

YHC

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Racetrack Mashup

PAX:  Umbrella, Olan Mills, Hugs Not Drugs, and Toga (QIC)

Gloom: 70 and Sunny, as always

Four horsemen took to the streets of The Hill Center to get a bit stronger today.  Here’s how it went down:

Thang: Mosey to parking lot beside the parking deck for warmarama then head to the faux grass area beside uncle Julio’s for some exercise mashups on the clock:

Round 1= 45 sec of work on the following:

  • Good morning to squat jump
  • Oblique merkins
  • Split Squat to Split Jumps
  • Windshield Wipers
  • Dive Bombers
  • Hand to Foot, Knee to Elbow
  • Plank up downs
  • Skaters to Single-Leg Burpee (not fun)

Round 2= 1 min

Round 3= 1.5 min

Mosey back to the flag and Umbrella took us out.

Stay Classy,

Toga

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Bomber 7.10.20 was a Blast

Gloom: warm and not humid if you stand perfectly still

 

PAX = 18

BnB

Toothless

Covenant Eyes

T-Cell

HiViz

Black Lung

Vector

Siri

D-frost

Drago

Michelin Man

Natty Ice

Crawlspace

Porcelain

Hambone

River Dawg

Crablegs

Right Said

 

Warmup:

mosey to Woodlawn trailhead to big parking lot

SSH

GM

Cherry Pickers

Overhead Press and arm circle medley

Lunge with thoracic twist

Hip curls

Spiderman merkins

 

Thang:

mosey to bottom of driveway hill

partner DORA

100 merkins

200 “jump” squats

300 crunches

 

Mary

15 minutes of unguided Mary, dealer’s choice style. Rep counts varied greatly.

Sweat was bountiful.

 

Cafe Prius served up hot coffee post-workout. There was even creamer. What’s next–sugar?!

 

YHC

 

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Atlantis 7/9/2020

Atlantis 7/9
8 for an under the sea adventure lunging to greatness. Bareback, D-Frost, TK, Long lost Porcelain, Parachute Pants, Crablegs, Toothless, and YHC Covenant Eyes
WAR:
25 ssh
10 wmh
10 GMs
15 LBAC
15 RLBAC
10 cherry pickers

Moseyed down to lower parking lot via a lap around the fields

THANG:
3 parking lot sections
Lunge to travel-exercise every 4 spaces till grass patch
– [ ] 20 merkins till first grass patch
– [ ] 20 ww1 till second grass patch
– [ ] 20 jLO to last patch
Coming back
– [ ] 30 shoulder tap to grass patch
– [ ] 10 burpee to next patch (coming back)
– [ ] 20 squat to start (skipped for time)

Mosey to upper parking lot.

15 box cutter
15 American hammer
15 flutter kicks
20 Freddie Mercury’s
10 hello dolly
15 LBC
20 Alabama prom dates
20 happy crunchy frog

5 minutes of stretching to take care of our bodies! Forgot how good the scorpion and reverse scorpion felt.

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244

Backblast

7/2/20: 244

PAX: Crablegs, Parachute Pants (FNG), Swingline, Bare Back, Toothless, Covenant Eyes, Pumpkin Spice, Hi Viz, T Cell, Siri, and Trapper Keeper (QIC).

Disclaimer was givin and PAX mosied around walking trail to the back parking lot for warm up.

Warm up:

SSHs x 14 IC
Squats x 14 IC
LBACs x 14 IC
RLBACs x 14 IC
Butt Kickers x 14 IC
High Knees x 14 IC

Mosied up to the pizza hut pavilion for the thang.

Thang:

To celebrate 244 years of America the beautiful the PAX was commissioned to complete 244 reps of each exercise listed, and after each exercise the PAX would mosie around the side walking trail to loop back to the pavilion.

Side Straddle Hops
Squats
Jane Fondas (122 each leg)
Little Baby Crunches
Calf Raises
Split Squats
Flutter Kicks (both legs count as one)
Single Leg Lifts (122 each leg)

The PAX got as far as the Jane Fondas before we had to drop the mosing around the loop, and then eventually ran out of time afterthe 244 calf raises.

QIC was a little bit to enthusiastic making the list. Maybe because I knew high caliber/overachieving HIM would be showing up. Do not worry, the list will be completed soon.

Announcement:

It was a pleasure to have Swingline join us from F3 Franklin and he also brought an FNG (Parachute Pants) with him, which was also a pleasure to welcome him to F3.

~Trapper Keeper

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Titan – Sweating it out with FitDeck

Workout to pay homage to my B-school classmate (Phil Black, Navy SEAL, Yale / HBS, Firefighter, GREAT AMERICAN) who was TWICE rejected by the Sharks on Sharktank, yet invited back for third try.  His first attempt was “Fitdeck” (no, not Fitbit)- which he eventually sold for a nice penny, I’m sure.  We used Fitdeck for our workout today.

PAX (10) – Pumkin Spice, Blue Mule,  Siri, High Viz, Right Said Fred, Bad Boy, Michelin Man, Drago, Cub Cadet (QIC)…and wow I feel like I’m forgetting somebody.

Gloom – minimal. 70 and humid.  Nothing to complain about.

Warm-up: Short jog, SSH, GM, WMH, LBAC (F/B), SC, OHP, SOYO

The Thang:  Rounds of 4 cards each (Full body, upper, middle, lower), reps cary from 10-25, some for distance.  Between rounds sprint 200M, jog back, next round.  Exercise cards included: Regular Push-ups (Merkins), Bonnie Blairs, High Knees, Freddie Mercurys, Crab walk, LBC, Wide Arm Push-ups, Lunges, Staggered Arm Push-ups, Kick-backs, Squat Thrusts, Flutter kicks, Side Legs Lifts, Burpees, Negative Push-ups, Squats, Mountain Climbers, Reverse Curls

Ended up back  a COT where we gave thanks for all our blessings, including recovery of Bad Boy’s co-worker’s father.

Good times. I was smoked, not sure about the rest….CC

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Short-order Q

PAX: Umbrella, Olan Mills, Soft Serve (Kotter), Black Widow (Kotter), Hugs Not Drugs, Not a Sport, Redskull, Toga (QIC), Old Fashioned, Soccer Tease, Offshore, One more?

Gloom Factor: Nada= 70 and sunny, per usual

Thang: Lunge from Racetrack start to pull-up bars to begin Black Widow’s “I can’t run” special order Q.  It went like this:

  • 11s with Pull-ups and Atomic Merkins
  • 11s with chin-ups and Werkins
  • 11s with inverted rows and clerkins

Lunge back to parking lot for Mary.

COT: OM took us out.

NMM: It was great to have a good size group at ye ol’ Racetrack this morning.  The PAX seemed to appreciate an upper body focused workout per Black Widow’s special requirements.