BACKBLAST 5/19/18 – The Mick’s Body Building Beatdown
Weather – 72 degF and rain
Some PAX joined Triple H for a Run before Rucking – I do not have details
9 PAX for 6am Ruck – Fonzie, Scarecrow, The Mick, Pac Rat, HHH, Editor, Lights Out, Stradivarius, Payton
Well ok 8 Ruckers and one Ruckless walker. The Mick nursing a bad disk went for a fast paced walk with the Ruckers … if you don’t Ruck, joining for the walk is still worth two F’s – Fitness and Fellowship, plus you get to see the sunrise
19 PAX – The Mick (Q), HHH, Scarecrow, FNG (Algorithm), Lights out, Fonzie, Editor, Pac Rat, Optimiss, Oilermaker, Class Act, Spur, Payton, Stradivarius, Hawkeye, Barricade, Beast, Muck, (missing one, but there were 19)
19 PAX came out to work on helping the The Mick get over his disk pain. We used a Bethel F3 NWI invented special of fun with Bricks and Blocks to do this. The twist was we used partners and doing the same set, or similar exercises, one with Bricks, one with blocks, then we Flap-jacked. We did a lot of back/disk friendly ab work too.
Warm-up
Abe Vagoda 10 IC (windmill)
SSH – 10IC
Arm Circles 10 each way IC (keep arms up)
Moroccan Nightclub 25 IC (arms up, palms up, palms down RnR)
Bunny Hop Burpees (3 bunny hopes one burpee without push up)
Box Jumps
The Thang
Pair off – One Partner gets bricks, one gets blocks. PAX circled-up alternating bricks and blocks. We did 3 exercise in a row (a full round). Then we rotated right and repeated the same exercise using the opposite coupon brick to block, block to brick.
Round 1 – each Exercise 10 I C – 3 full sets with each coupon – flapjack, RnR
Blocks Bricks
Curls Curls
Rowing Rowing
Military Press Military Press
Run a tree lap after each pair was completed
Round 2 Round 1 – each Exercise 10 I C – 2 full sets with each coupon – flapjack, RnR
Blocks Bricks
Dips Front Raises
Bench Press Crucifix
Plank/block walk Fly (on 6, knees bent, raise hips as you do a fly)
Tanks and Humvee with Bricks – 20 yards
Humvee – Duck walk – using bricks as steering wheel rotating side to side (chink, chink)
Tanks – Duck walk – using bricks as cannons pushing out and up (plink, plink)
Worst Worst Merkin
Crucible Merkin, Werkin, Merkin, Ranger Merkin – Never come out of plank till all 4 are done – 5each IC, 2 sets
AB Workout (Mary) – All exercise 2 sets
Protractor – 10 IC (on 6 raise legs 10, 30, 45 and 90 degrees RnR)
Plank Punch – 10 IC (angry plank punch – fast cadence) (punch one hand, under/behind other hand)
Box cutter – 10 IC (on stomach, raise legs one and close)
Superman – 10 IC
Quarter Push up – 10 IC (on stomach, keep navel on ground, push up shoulders – good for small muscles that support lower back – may not seem like much but it really is)
Mosey to Flag
Circle of Trust, Prayer, Naming and …. New Guy with no new guy Burpees (just because)
Prayers for several M’s with health issues and needs for outside activities, prayers for Max and the Mission Team, extended family with health issues, blessing for our bodies to workout even in the rain
Moleskin
Short on time; this Backblast is late because of my third F – family. Been busy with them ever since the Beatdown. Great job all – even with the hilarious mumble chatter between Barricade and guess…. Yes Pac Rat. But hey, Pac Rat did five bad mouth burpees for The Mick when he slipped out a bad word for Bum when we were working on strengthening our tails.
It was and honor to workout with PAX again after a few weeks of rest on my back. I came for the fellowship and I left full of energy. Don’t miss the fellowship “F” it is empowering. Look for it at every Beatdown and event. It is one of the many blessings of F3. Of course so is the beach body you got from THe Micks Body Building Beatdown. Have a blessed week. You all rocked this morning and gave me a burst of adrenaline. Thanks!
The Mick
PS – Sign up for the Custom Goruck on October 26 – I have and I may have surgery before it. So commit, you can do it and you will not regret it
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