BACKBLAST 08-22-2020 – The Mick’s KISS Workout at the HUB
Weather – 56 and Clear – perfect!
Pax – The Mick (Q), Fonzie, Mr. Incredible, Tank, Lights Out, Mufasa, Bozo, Groening, Scarecrow, Dr. Freud (5am-545am)
Warm-up (7 min)
15 Little Arm Circles each arm
15 Abe Vigoda (windmills)
15 Bean Pickers
15 IST
We set up in the NW Lot and ran the full set of parking strips as the timer or distance for all runs
First Thang – Jacobs Ladder (10 Min)
Merkins/Lunges 15 to 10
Recover
Bernie Sanders down, Mossie Back
Second Thang – Jacobs Ladder (10 Min)
Squats/LBC’s 15 to 10
Bernie Sanders down, Mossie Back
Third Thang – Partner Dora (15 Min)
Run across parking lot
150 Curls
200 Rows
250 Bench Presses (on six)
Recover
Fourth Thang – Windsprints and Burpees
Sprint down 5 Burpees OYO
Sprint back 5 Burpees OYO
Repeatto
One-time Sprint down 5 IST
Sprint back
Mary
Fire hydrant – 15 each leg
Pointers – 15 each hand down (raise RH and L Leg 15 times, LH and R Leg 15 times)
Prayer Requests
Lights Out family Member, Fonzie and his families continued struggle with health and work, wisdom for all those in office, wisdom and growth for our Pax
Moleskin
Thursday morning not much to brag about, it’s almost Friday, but not Friday. This was mostly and independent study hall collection of exercises. No circles except to start and finish. I want to practice social distancing, so, we moved as a line, mostly together in the same direction, keeping our spacing. We all have our exposures and we do need to keep each other safe so we do not lose the privilege of being able to work out as a group.
I did see Tank breakout and push ahead on one of the Jacobs Ladders. Fonzie and Tank also dominated on the Dora – Respect men. Mufasa (and my) feet, legs and knees were spared – no SSH, no mountain climbers (won’t be any Saturday either, at least that’s my plan right now). Groening went through his second Mick Q, his first was Labor Day we think, two years ago. Just him and I – we know it was a Monday, it was at Patmos. Bozo and I had our first dance together, I did not get to debrief him. Hope he shows Saturday for a no-holds-barred-I-wish-I-hadn’t-include-that-in-my-Q, Q. Scarecrow and Mr. Incredible worked nearly effortlessly. I hope this challenged them a little. They weren’t soaking wet when we finished. I hope it was because it wasn’t as hot as it has been, not because the WOD was easy. Lights Out also went through this without a struggle, so, I hope it was the right level of effort for a workday. I have trouble gauging workday WOD’s, keeping them appropriate, so, we all get through the day well. Saturdays are different.
Well as always. The pleasure was mine. It is always humbling to Q because the Q gives the commands, but you men give the respect. The respect makes the Q want to be his best, to deliver, to push a little, to condition and to build confidence. I respect you 10 PAX today, for letting me serve you.
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