BACKBLAST 8/25/18 – Best of the Mick (including a Football combo)
Weather – 80 degF, humid
Some PAX joined Triple H for a Run before Rucking – I do not have details
7 PAX for 6am Ruck – Fonzie, Scarecrow, The Mick, Pac Rat, HHH, Payton, Lights Out
Well ok it’s been a week and two days (I am writing on Sept 3), so, I think this is who rucked.
16 PAX – The Mick (Q), HHH, Scarecrow, Lights out, Fonzie, Pac Rat, Spur, Payton, Barricade, Muck, Bert, Thor, Deer Hunter, Tank, Kato, Mufassa
16 PAX came out to work on helping the The Mick do exercises he has Q’d before, well ok there were some new ones too. Oh and we did suicides in honor of August High School two-a-day football practices (43 years ago for the Mick).
Warm-up
SSH – 15 IC
Abe Vagoda 10 IC (windmill)
Imperial Storm Trooper 15 IC (each leg)
Tin Soldiers 15 IC (each leg)
Airplanes 15 IC (hands up, hands down)
Warm-up II – Best of high school football practice – Suicides (in honor of football season)
Divide in two groups – one group goes at a time
- Suicide
- Crab Walk 15 yds
- Backward Suicide (Run down forward, run back backwards)
- Empty Wheelbarrow (Partner exercise, partner holds feet, stomach up … crab walk)
- Prisoner run suicide (hands on head)
- Low country crab ( Crab positions, not a walk, RH to left foot, LH to right foot)
The Thang – Best of the Mick – yep Merkin Core Cycle
Each exercise 5 IC – will total 100 push-ups – expect everyone to do 100 next APFT
- Stager Merkin RH forward
- Dolly
- Stager Merkin LH forward
- Reverse crunch
- Ranger Merkin (hands under nipples)
- Low 2
- Werkins (wide Merkins)
- High Flutters
- Fast Merkins
- LBC
Rinse and repeat one time all five sets
The Thang – Part II Dora at Creek Hill with blocks
Mosey, get a block go to Creek Hill and back of church
Partner up – Partner 1 runs to and over Creek Hill; run forward downhill and backwards uphill
Partner 2 – starts a sequence of:
- 75 balls to the wall
- 100 block squat presses
- 150 step ups
Mosey, put blocks back and go to flag
Mary
Lunges 20 IC
Reverse Lunges 20 IC
E2K – look it up (R ankle on L knee move L elbow to R Knee and flap-jack) – 15 IC each way
Superman Flutters (on stomach) 20 IC
Plank Jacks 10 IC
Mosey to Flag
Namorama, Circle of Trust, Prayer
Many petitions raised, I do not remember them all but our Father does and that is what matters most
Moleskin
This Backblast is late because of my forth F – family. Been busy a busy week. Recommend writing Backblasts when you develop the workout. Then it is easy to complete. One thing I do remember is you all rocked this workout and gave me the motivation to Q my best. Thanks!
The Mick
PS – Sign up for the Custom Goruck on October 26 – I have and I am old and have a wedding to attend on the Saturday after. So commit, you can do it and you will not regret it.
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