BACKBLAST 12/29/18 – The Mick’s Block Party and Ice Run (poetry in motion)
Weather – 26 degF and ultra-light snow showers
Pre-Beatdown Ruck PAX – The Mick, Payton, Fonzie, Editor, Lights Out and a wee late, but still a rucker, Optimus. We did a goodly amount of slip sliding on icy roads that slowed our pace considerably. 2.310000 miles overall; not bad.
12 PAX – The Mick (Q), Mufasa, Lights Out, Optimist, Payton, Campbells, Fonzie, LaLoyd, HHH, Editor (and Editor’ ruck), Bert, and Spur (a little later than a wee late, but hey he has a newborn)
It’s The Mick so it’s bound to involve blocks and brick. And bi’s and tri’s And chest and thighs. So bring all of your might for this Mick of a fight and get your whole self ready to start the New Years right.
WARM UP
Indian Run Double Applesauce with 5 Smurf Jacks (Squat Jacks) around the north side grass and hill.
Go to Blocks. Get a block. Go to Church wall. Circle Up
Abe Vagoda 10 IC (windmill)
Merkin Complex (2 Merkins, 2 Diamond Merkins, 2 Ranger Merkins, 2 Werkins, 2 Merkins – all done without breaking plank)
Grass Grabbers (Bean Pickers) 10 IC
Merkin Complex
Imperial Storm Trooper
Merkin Complex
Go get two Brick. Set the Bricks 25 yards from the Blocks
THE THANG
Block and Brick full body workout (thigh, bi’s, tri’s)
10 reps each move OYO Each block/brick exercise done twice
Calf Raises on Block 10 toes in run to brick leap frog the two bricks 10 times (out and back equal one). Run to block. RnR.
Block Squats run to bricks brick Lung (10 each leg). Run to block. RnR
Block Military Press run to bricks Brick Fly’s. Run to block. RnR
Block (kettle) Swings run to bricks. Brick crucifix/press or fly. Run to block. RnR
Block Curls run to bricks. Brick curls (10 each arm). Run to block. RnR
Block Rows run to bricks. Brick tricep thrust backwards. Run to block. RnR
Put Blocks away.
Line up in Yard Run 25 yds 10 RH stagger Merkins. 10 LH stagger Merkins. (IC) Run 25 yds back
25 squats (IC) Run 25 yds
70 Mountain Climbers (OYO) Run 25 yds
50 SSH
Put Bricks Away
KNEEUP DORA
GO to top of hill to Chin-up Bars. Partner up. Each Partner performs the following:
Partner 1 – run downhill 10 knee-ups run back up hill. Partner 2 Low Flutters while
Partner 1 is away. (Flap Jack) Partner 1 – run down hill 10 knee-ups to right side run back. Partner 2 High Flutters. (Flap Jack)
Partner 1 – run downhill 10 knee-ups to left side run back. Partner 2 LBC’s. (Flap Jack)
MERKIN SUICIDE
1 Merkin run 20 yds and back
2 Merkins run 40 yds and back
3 Merkins run 60yds and back
4 Merkins run 80yds and back
5 Merkins run 100 yds and back
Mosey to hill by flag.
MARY
E2K – look it up (R ankle on L knee move L elbow to R Knee and flap-jack) – 10 IC each way
Superman – 10 IC
Lay on right side. Leg Raise 10 IC. Flap Jack
Fire Hydrant right side 10IC. Flap
NAMEORAMA CIRCLE OF TRUST
Prayers for growth as Husbands, Father’s, Sons in the new year, for employment and pleasurable work for all. For travelers and Safe New Years and quality work for all. For newborns and healing for family illnesses.
MOLESKIN
Everyone was low key today, not much chatter. The Beatdown was designed to work the whole body, but not make you sore. It was intended to break muscle fiber in many muscle groups by using the coupons (blocks and bricks) and good body mechanics. A little more running than planned, wished we would have done the Thang exercises 3 times instead of two.
This was Editor’s first Saturday Beatdown since the Tough. And he did it with a Ruck Constellation points. Lights Out did great, hung over from the Murph. Fonzie, Payton, Mufasa, Optimist and Bert were steady and solid. They just do it. Well done. LaLoyd was sprinting up the hill on the Knee-up Dora. Glad I was his partner; minimized my ab work. Thanks Brother. HHH and Campbells sprinted to the finish on the Suicide (should have gave them some burpess or something extra to do. They make me tired watching as they lap me). And Spur made this Q, Mick friendly by showing up after the Thang. Worked out well, as we needed an even number for the Knee-up Dora. Seriously great job everyone. I hope we shook some cookies out but left a little for the rest of your holiday weekends.
Happy New Years! God bless your Fitness, Fellowship and most of all Faith in 2019 Well done brothers!
The Mick
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