Hip Hop Hooray (Naughty by Nature) it is Friday…..21 Pax decided to Raise Up (Petey Pablo) for a station workout at Impromptu for an overly complicated station workout. Some might say that due to the lack of coordination or structure provided at the start that I was Insane in the Brain (Cypress Hill) for what was to go down, but in all I think we still were able to get work in.
Now on to The Next Episode (Dr Dre)….
Warmup:
Thang:
Consisted of 10 stations and the Pax into groups of 2 at each station. 1 minute of work and rotate at whistle. And of course It takes Two (Rob Base & DJ EZ Rock) so we did 2 rounds
Stations:
Finish w/ everyone using a rock and doing 25 curls/25 behind back tricep pulses. And 2 rounds of shuffle suicides around parking square.
Return rocks to pile. BC decided to Lean Back (Terror Squad/Fat Joe) and lead group in flutters while waiting on the six. Mosey back to parking lot and that is a wrap. In the end, still got the heart going and believe- It was a Good Day (Ice Cube)
COT
Moleskin:
Announcements:
Thanks and feel free to Slam (Onyx) the weinke or BB in comments below.
Foundation
11 PAX showed in the gloom at Watchtower for a partner workout minus man on man touching.
Warmup:
Thang:
Mosey to start of bridge and partner up
Round 1:
Round 2:
Mosey to bleachers and find a stairway with partner
Round 1:
Round 2:
Round 3:
Round 4:
Everyone go to top of bleachers and grab the railing at top and do squat wave back and forth few rounds
Mosey back to start of bridge
P1 begins to run back to front of high school
P2 tries to chase P1 down after head start
COT
Moleskin:
Announcements:
23 PAX started eclipse day for a little tour around Cuthbertson filled with a mixture of the usual ribbing, trash talking, and even a little puking by Radar, who despite howling at the moon triumphantly endured to the end. YHC, took care last night to ensure the belly was good to avoid another 4am cancellation, bringing mixed reviews from the PAX.
Warmup
The Thang
Mosey to sidewalk
Stop #1
Mosey to Transporter abode
Stop #2
Mosey toward grass field, but diverted sidewalk to Money Ball’s overwhelming delight
Stop #3
Modified Bearway to Heaven
When finished / circle back and repeat with 6
Mosey to front of school
Stop #4
Jailbreak back to start
Moleskin
Shout outs
Announcements
Welcome / Name FNG – Deflated
Welcome ‘The’ Abacus moving from Richmond, VA
Prayer
Out to enjoy the eclipse
4 Pax set the alarm for an early 5:15 start at Cool Runnings, while the 5th member was set for 5:30.
Warm up:
Thang:
Mosey to football practice field
Sprint Work:
4 Quarters:
Mosey to Basketball Court
Break into 2 groups each starting at corner of court
Basketball Relays
Round 1: 3 reps per person
Round 2: 6 reps per person while alternating sides
Mosey back around front of school back to start
Hip Flexor Routine:
Finish with quick stretch
Moleskin:
Announcements:
Monday’s have been pushing Max Pax capacity lately, and today it was no different with 26 Pax in attendance. It was time to break it up a bit for all the new guys. As usual, the plan was laid and music was teed up, but the plan quickly changed.
21 Mosey’d around the front of Cuthbertson Middle School, then we picked up another 5 “5:31”ers for the warm-up. Circle up in the parking lot, quick disclaimer, for some:
At this point, the original plan was changed (to stay in the parking lot to throw some Logs around) and we mosey’d down the walkway to the alternate rock pile. Everyone grab a “Lifting Rock” (some still don’t know what that means). Circle/Oval up for:
Since we didn’t have enough Logs for the partner work, we needed ½ the Pax to keep the Lifting Rocks with them (sounded like a good plan at the time). Mosey down the walkway. 10 Merkins at each light till arriving at the Wall (aka “Transporter’s Personal Bathroom”).
Grab a wall for:
Mosey back up the walkway, doing 10 Merkins at each light. Frack complained about some Pax not carrying any rocks while he carried a boulder (pebble). Most thought he could handle it. Someone else made mention of Frack’s apparent “Pulse Merkins” he learned from Doc a while ago. He commented that his chest is so big he doesn’t need to go all the way down like them!
Grab all the rocks left behind on the walkway and head to the Parking Lot for some partner Log fun.
Grab the (7) Logs from the woods. The complaints of “spiders” and “snakes” and “wet grass” from men who consider themselves “men” were plentiful. Supplement the Logs with Lifting Rocks (too many Pax to use only Logs), choose a team of (4) for the workout. Here is how it went:
At this time, there was a lot of groaning. My partner even complained that he was “spent” (no names mentioned, BC!). Now the rain began to fall pretty hard and the guys were starting to melt. We shut it down, returned the Logs and Rocks to their resting places, then circled up for some Mary. Thanks to Hollywood and the Pax for making it happen.
Seems like most Pax enjoyed the Log change-up. Until next time, fellas!
16 PAX came out for a return from vacation workout that included an opportunity to demonstrate athletic ability on field while playing Ultimate Merkin Frisbee. As expected many of the PAX prove that beyond working out, very little athletic ability exists.
Warmup (Cadence Counting Progressively getting worse by YHC):
Thang:
Streetlight Shuttles (Terrain: concrete)
Ultimate Merkin Frisbee (Terrain: wet flat grass)
Moleskin:
Announcements:
A 10 Pax came out to Watchtower this morning. As part of a pre-workout reconnaissance to ensure we have access to stadium, we find that the gates are locked and the only way to stadium is via cross country trail and across the field. Begin to feel slightly concerned due to assurance to Moneyball that we would stay on the concrete, but we all have to improvise.
5:25: Pax continuing to arrive and stretch, Transporter somehow found a way to pack a fully johnny on the spot within his pocket as he is no amateur when it comes to the bathroom game.
5:28 Like clockwork Moneyball pulls in and is ready to go. YHC was truly hoping he would have fartsacked….posted in Meck this morning.
5:30 We begin to Mosey and prior to stepping off the asphalt the full disclaimer is given. We get towards the cross country trail entrance and Posse is ready with his 10,000 lumens flashlight
5:32 Shop Dog arrives and Transporter holds back to wait or found a nice spot to pop a squat until Shop Dog is able to catch up.
Thang:
Version 1 of mosey to stadium:
Nice 2nd F pace through the tranquil wooded trail across a fresh grassy knoll that has a slight morning dew.
Version 2 of mosey to stadium:
Run through the Vietcong in the pitch black with cooper heads ready to attack your ankles at any moment, endless mounds that are ankle breakers, roots everywhere like trip wire. And then once out of the jungle come up to grass that has not been mowed in weeks. Field completely flooded must have had the sprinklers on all night, requires buckets to remove the water from my shoes. Shoes that are soaked through that feet have now begun to blister, uneven cuts of grass that are ready to bring a grown man to his knees.
Once at the stadium entrance do a little work on the blocking sleds waiting for the six
Enter the Stadium and partner up and find a section of stairs in bleachers. Each set consisted of 2 rounds of P1 going up the stairs and P2 doing called exercise at bottom and then flapjacking.
Exercises:
Next go to under stadium and use the agility ladders. Go through first ladders doing foot work drills and second set of ladders mirroring same drills in bear crawl with hands then go up ramp around bottom deck of bleachers and back down.
Exercises:
Exit stadium and do some leg swings with partner waiting on 6
Finish with mosey back to start. (Insert version from above)
Announcements:
17 Pax came out for some terrible music (with ads), bad cadence counting in warmups, rock lifting, and little bit of running. So without further ado here is today’s backblast with inserted ads for your reading pleasure.
Warmup: Presented by Bud Light Real American Hero – “Mr. Golf Ball Washer”
Thang:
Rock Portion (3 rounds) Presented by Bud Light Real American Hero – “Mr All You Can Eat Buffet Inventor”
https://www.youtube.com/watch?v=ZHNt9rXSsTM
Exercises Included:
Wall Portion Presented By Bud Light Real Men of Genius “Mr. Overly Competitive Touch Football Game Player”
Mosey Back to Start and complete LBC until Six is in
Moleskin:
Great work by the group today. Looked like Legal Zoom was leading the way on the each of the running segments and the humidity did not faze him as he continues to wear the long sleeves. Glad to have Maple Syrup back now that school is out. Damascus way to push on the runs (You got me today), must be getting faster now that he is wired up and tracking his workout data with the new watch and sports bra….I mean heart rate monitor. Bottle Cap always welcome the mumblechatter through out workout and look forward to video of the And 1 mix tape highlight of you going against Moneyball on Saturday. Believe it may look something like this?
Can see the recent additions Segway, Xerox making improvements and pushing the pace, way to go! The Respect Club has strong presence at Flash – Shop Dog, Ole McDonald, Gator Cub, Xerox, Foley. You guys are truly tough!
And I think I have exceeded the amount of ads allowed for a single BackBlast.
Announcements: