BACKBLAST 11-30-19 – The Mick’s Portico of Pain
This workout was designed to stay nearly dry on drizzly mornings yet hit all the major muscle groups. Frankly, The Mick really liked this combination as a set that made you swol and tired, but not sore.
Weather – Mid-30’s overcast, misty half way through
PRERUCKERS – The Mick, Scarecrow and the good Lord
BOOTCAMP – 7 PAX –– The Mick (Q) (RR), Mufasa, HHH, Lights Out (RR), Scarecrow, Taxman, Bert
Warm-up
Abe Vigoda 10 IC
Bean Picker – 10 IC
Arm Circles – 10 each direction plus overhead IC
Motivators 7 to 1
Indian Run – Black Snake – Last man weaves through the line back to front – Run from Portico to back entrance sign
First Thang – Quarter Pounder 25, yds, 50 yds, 75 yds, 100 yds (aka as Poles of pain as we ran the light poles)
Run from Sign to light pole – do exercise – run back, run to second pole, etc.
First Pole – 25 Squats
Second Pole – 50 Lunges (25 each leg)
Third Pole – 75 Rocky Balboa (4 count as 1)
Forth Pole – 100 SSH
Finish at fourth pole
Mossie to Chin-up Bars
Second Thang – Chin-up–Chin–Down RNR (Chin-up work)
Partner Up – P1 Chin-up or Pull-up, P2 – Plank while you wait
Each PAX: 2 sets of 10 Chin-ups, 2 sets of 10 Pull-ups (Alternate style, Plank in-between)
Mossie to Blocks then with Block to Portico
Third Thang – Portico of Pain Block Dora (new Stuff)
Partner Up
Set 1 – P1 10 Merkins, P2 Plank on block RNR until each Pax does 4 sets (40 merkins)
Set 2 – P1 20 LBC’s, P2 On six, leg raise, block held up over chest each Pax 4 sets (80 LBC’s)
Set 3 – P1 10 Goblet Squats with Block, P2 1 Goblet Squat hold at bottom Each Pax 4 sets (40 Squats)
Fourth Thang – Portico of Pain SOFLETE Workout
Romanian Dead Lift – Block in one hand held to side, move opposite leg back behind you, bend at waistuntil torso parallel to ground and then return to starting position, opposite foot does not touch ground – 5 each leg
Cossack Squat – Feet shoulder width apart, squat on right leg, kick left foot out to side slowly, back to center, squat on left leg kick right foot out to side slowly. Kicked foot should slide on ground each way. 10 IC
RNR both moves
Deadlift – Block in front, bend at waist, torso parallel to ground, lift block to waist while raising torso and thrusting hips forward – 10 CC
Bent over Rowing – Torso parallel to ground, block in front, grab block and row with torso parallel to ground
Bench Press – on six – Bench press block – 15 IC
RNR all three moves
Blockpees – Hop over block do Burpee, hop back over do Burpee, equals 1 do 5 complete
Put Blocks back, Mossie to Portico – Mary
Fifth Thang – Mary
Fire Hydrant – 10 IC each leg
Bay City Scissors – 10 IC
Low Flutter – 10 IC
Superman – 10 IC
Done
Name-orama, Circle of Trust
Prayers of gratitude and thanksgiving for our blessings and for God’s favor on our loved ones and our work. Care on those travelling.
Moleskin
Great job today from a quiet Pax (well except for Scarecrow wishing Spur were here so he could blame his loud farts on him). Everyone’s still suffering from Turkey trauma. We kept moving and did each exercise with proper form. Taxman and HHH flew through he Pull-ups, Chin-ups while Bert and I challenged each other in cadence to do the Pull-up/Chin-up with maximum pain/gain staring each other down from opposite bars. Lights Out was nursing his cold and runny nose but hung in there. Scarecrow was nursing shoulders and Mufasa was nursing his groin (I’d rather nurse my shoulder). I think I was successful though, inmaking sure I caused pain in each of their weak spots. What doesn’t kill you makes you stronger.
Seriously, everyone worked hard. Me personally, I found this to be one of the most balanced workouts I have ever led. I found this combination worked every muscle without over-working any. I got a good “pump” while not getting sore at all. I did not find this overly fatiguing either. I think I will pull this out in December and try it on a bigger audience.
Good morning. Well done brothers! – I am thankful for you men. I am thankful for my turns to leadthroughout the year. I love to Q; I am truly thankful for the reactions, “brotherly love” and feedback I get. Nothing starts a weekend off better than leading F3 NWI, and for my turns at it, I am ever thankful!!
The Mick
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