Category: Backblast

COUNT-OFF & NAME-O-RAMA:
PAX: Mulligan, Ant Man, Unicorn, Plus One, Draper, Alright Alright, Stingray
QIC: PowPow

AO: Lake Highlands North Park – Wednesday, November 6, 2019

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 15 IC // IST x 10 IC

Native American run to northeast corner of the park

THA THANG:
Bonnie Blairs x 20 (easy way) OYO, OH Claps x20 IC // Mosey to southeast playground – Box jumps x 10 IC, Derkins x 10 OYO // Mosey trail along south side of park toward Rec center –  Freddie Mercury x 20 IC, Ski Abs x 10 IC // Mosey to handball court on west side – wall sit ~60 seconds // Mosey toward northwest corner – Inverted row from handrail (aka Aussie Merkins) x 10 IC // Mosey to lower parking lot (southwest corner)

7 of Diamonds –Around the parking lot. Round of 7 – Groiners (7 reps at each base), Round of 14 – Gorilla Squats

Jacobs Ladder – Run hill from parking lot up to splash pad – Top: Burpees counting up 1 to 7 ; Bottom: Merkins counting down 6 to 0

Mosey to tennis courts: Suicide long to short

MARY:
LBCs x 15 IC / Dead Bug x 10 IC / Uptown Crunch x 10 IC each side

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for getting out of the fartsack to help make each other better this morning. Encouraged them to get out and do the same with, and for, others today.

MOLESKIN:
It felt sort of like a reunion as the PAX arrived, due to most of this morning’s group attending the same church. It was great meeting Mulligan and Unicorn, you guys both killed it today. Alright Alright joked about a workout he’d like to do now that he’s not the Nantan – YHC will say no more so as not to spoil anything in case he decides to go for it sometime.

YHC borrowed the four-count cadence AA used for box jumps last weekend, man it is very tiring doing that count. The PAX seemed to like the Aussie Merkins, YHC picked that one up posting at The Yard in Houston a few months back, but we don’t have the right kind of handrails at most of our AOs.

Also, the parking lot seemed to have less broken glass and trash in it compared to a month ago when Oatmeal had us bear crawling it – but still quite a bit of glass over by the dumpsters.

ANNOUNCEMENTS:

1. QSource and Whiskey Wednesday tonight! 1800 – 2100 AO: Alright Alright’s house
2. Second F Happy Hour on Friday – Ultra is on Q for that.

COUNT-OFF & NAME-O-RAMA:
PAX: F-150, Stingray, Pitbull, Backdraft
QIC: Sally

AO: Moss Haven Elementary Concrete Pad – I propose dubbed “the grinder”
F3 DISCLAIMER & WELCOME:  Given. Tried to get through it quickly but couldn’t today – apologies @Oatmeal!

WARM-O-RAMA:
SSH x 20
IST x 16
Daisy Pickers x 12

THA THANG:
4 Corners – PAX have to bear crawl, burpee broad jump, crawl bear, and lunge walk the 4 borders of the grinder. Complete 4 laps each. Additionally, 1 PAX must be in the middle of the grinder doing flutter kicks at all times. PAX can switch into/out of the middle by request.

Short Distance Jacob’s Ladder – PAX inchworm the length of the grinder, perform 6 Carolina Dry-Docks. Crab walk back, do 1 merkin. Repeato, with Dry-Docks decreasing from 6 to 4 and merkins increasing from 1 to 3. At this point, modify the inchworm to broad jumping and modify the merkins to squats for the remainder of the Ladder.

Circle up – Merkin ring of fire up to 30 (6 each)

MARY:
Superman’s x 20, Crab Cakes x 20, Plank x 1 minute with alternating leg lifts

CIRCLE OF TRUST/BOM:
Done. Prayers for those in Dallas affected by the storms as well as those close to us whom are dealing with illness and disease.

MOLESKIN:
Great to get 5 guys out to LH on a last-minute AO change in cold, rainy, and stormy weather.

This Q required a lot of Omaha’ing: due to lightning arriving ~5:10, we had a last minute AO change to Moss Haven where there’s a large concrete pad with a very high ceiling and 2 open-air walls.

We got to work making use of the limited space, and followed in the footsteps of other successful Q’s: a 4 Corners workout (h/t Oatmeal and Aaarrrggghhh), a Jacob’s Ladder with plenty of animal crawling (h/t AlrightAlright, Coach K), and Shoulder Day – (h/t Icebox).

Seemed like we all got a good beatdown, had some good 2nd F (including talking about the Red Bull Soapbox Race last month, in which @Pitbull just piloted the championship car), and had a good 3rd F start to our day as well.

ANNOUNCEMENTS:
1. QSource tonight 1800 CFA on Hillcrest and Friday at lunch 11:30 (maybe Preston Center?)
2. Panzerschwein CSAUP 2.5 days away – get involved however you can, it will be worth it!

COUNT-OFF & NAME-O-RAMA:
PAX: F-150, Stingray
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

THA THANG:
Pick up a coupon, run to the stadium/west parking lot.

Football field yardage is painted on the concrete there. Drop your coupon at the South “goal line.”

Ladder Up
Run 100 yards.
15 merkins IC
Run 100 yards back
14 squat thrusters with coupon IC
Run 100 yards.
13 merkins IC
Run back.
12 squat thrusters IC
Repeato down to 1 merkin.

Active recovery:
Using the construction block-off in the parking lot: hop onto the first bar, pull/shimmy yourself along all the way to the end, then return to the beginning.

Quick Mary timeout:
Big-boy situps OYO x 20
Crab cakes IC x 20

BC-GU-CB:
Bear crawl 10 yards
10 Get-ups (from prone on your six, don’t use your hands)
Crawl bear back
Bear crawl 20 yards
20 Get-Ups
Crawl bear back
Bear crawl 30 yards
30 Get-Ups
Crawl bear back

Grab coupons, run back to parking lot

About 2.5 minutes left – manmaker challenge. AMRAP manmakers.

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Seemed like a fun and challenging workout. Ladder-up was just about as long as we could have tolerated, we were obliterated by the end. The active recovery shimmy was challenging but also non-traditional, requiring much more balance and agility than pure strength or speed – causing Stingray to ask if this would help with our rock-climbing abilities. The BC-GU-CB was also a lot of fun, even though we noted after 2 minutes there were several pieces of seemingly rough/broken glass on the ground. No injuries and never any real threat, but teenagers have clearly been sneaking alcohol into the parking lot. @Belding, as principal, can you address this?! 2.5 minutes never seems as long as when you’re doing manmakers.

In the end, we all got better today, and pushed ourselves beyond where we could have pushed without each other there.

ANNOUNCEMENTS:
1. All the customary announcements – QSource, golf, Happy Hour next Friday
2. Panzerschwein CSAUP 4 weeks from tonight.