BACKBLAST 10-13–2020 – The Mick’s Classics
Weather – 46 and partly cloudy
Pax – The Mick (Q), Mr. Incredible, Minion (the little), Atticus, Thunder, Al Gore, Mufasa, Lights Out, Bozo, Dr. Freud, Scarecrow
Warm-up
10 Baby Arm Circles each direction, then 10 Large Arm Circles each direction
15 Abe Vigoda (windmills)
20 Perfect Squats
15 IST’s
15 Hillbillies
Light Pole Lap
Mossie to Portico
First Thang – Classic Merkin Core Complex
10 Merkins – IC
15 WWII’s – IC
Rinse and Repeat for 5 total sets
We ran a sprint after set 3 to catch our (my) breath
Second Thang – Legs and Suicides
Went over to the West lot. Lined up on the parking stripes facing west. We ran east to west using the parking lot markings as a turn-around point for suicide runs. We mixed exercises in-between sets of suicides. It went like this.
Suicide
10 count
Squats (20 IC)
Lung (10 IC)
Repeatto
Suicide
10 count
Squat (15 IC)
Side Lung (10IC)
Repeatto
Suicide
10 count
IST (25 IC)
Reverse Lung (10IC)
Repeatto
Suicide
Third Thang – Dips, Derkins and Mary
Dips OYO on Portico foundations (25 OYO)
Derkins (Toes on Curb) (15 OYO)
Repeatto
Mary
20 WWII’s
15 R Side Crunch’s
15 Left Side Crunch’s
Hold Cobra Yoga Pose
Repeatto
…. Done … Advil time
Prayers
It was a great morning and we were thankful. Our prayer was for thankfulness for what we have and for courage to help others. We prayed for Muck and PacRat’s sister, for Scarecrow’s Dad and for Scarecrow and strength for Lights’ Out family and Fonzie’s family.
Moleskin
I was pleased with how this beatdown went. I personally am a little sore today, the day after, as I finish this Backblast. I needed multiple breaks from counting to catch my breath. 10 counts after the suicides were necessary. No one seemed to mind the delay. The Merkin Core Complex was straight forward, no gimmicks and everyone did great. They agreed they were now ready for the APFT. (Not true. Fake News. We talked about how it reminded us of it, but no one was ready or asking for an APFT.)
We stayed in the COT after we finished. I do not remember the conversation, but it felt like the family at the dinner table. It felt good.
Besides these thought its was just a Tuesday Beatdown of classic, basic exercises. The kind that once you have done enough you know it and you know you have done something. The kind that you are not going to get hurt doing. The kind where you should be able to do them all with good form and survive. Classic. Simple.
Oh, and did I mention we stayed on the pavement out of the wet grass. We used the concrete to plop our sixes on … more comfortable than the pavement. We all went home dry and smelling like a spring breeze instead of dead grass. Well that may be fake news too. We did stay off the wet grass, but as to dry and smelly, you decide.
The Mick
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