BACKBLAST 01-18–2021 – The Mick’s Q Time Bombs meet Suicides at Patmos
Weather – Cold and Calm – 19 degF with wind chill … didn’t feel it though
Pax – (8) The Mick (Q), Optimus, Bob Vila, Al Gore, Muck, Pac Rat, Editor, Lights Out
Warm-up (5 min)
20 SSH
20 IST
5 Perfect, Perfect, Perfect Merkin
Get after it
The Thang – Time Bombs Cadenced Exercises with Coupons, with Suicide runs between Sets
Divide into 3 groups stagger groups. Group 1 top of Amp, Group 2 next level and Group 3 below them. While one group did the movement, the other 2 held the movement in a stressed tight position. For example, Group 1 did squats, Groups 2 and 3 held a squatted position with coupon (like Al Gore position). Or when we did curls, the coupon was held in an up position until it was your turn.
The Cadence was Group 1 did 5, Groups 2,3 held, then Group 2 did 5 and Groups 1, 3 held, then Group 3 did 5, groups 1,2 held, then 4, 3, 2, 1 … Halt. Then next exercise in the Set. After each set we ran a suicide up the hill behind the top of the Amp. We used the 3 rows of trees as a marker for the 3 stops in the run.
Set 1 (all exercises 5,4,3,2, 1 …btw that equals 15 moves each)
Squats … L. Leg Lunge … R. Leg Lung
Suicide
Set 2
Curls … Skull Crushers … Curls … Skull Crusher
Suicide
Set 3 Mm
Standing Bench Press … Overhead Press
Suicide
Set 4
R. Hand Row on Amp Seat … L. Hand Row on Amp Seat … Dips on Amp Seat
Suicide
Set 5
Squats … Curls … Overhead Press … Dips
Suicide
And for Fun
20 Squats (IC)
15 Squat Jacks (IC)
20 Picnic Table Leg Presses OYO
Prayer
We prayed He watch over our families this day and keep us safe. We prayed that He give us wisdom and understanding to face the world and help our fellow workers and communities.
Moleskin
First, I had to temper my PREBLAST humor, with what do you get when you combine suicides with time bombs and one answer may have been suicide bombs, but since only we would understand I was not going to post that at this time. So, the answer was suicide and time bombs. Thanks to Mr. Incredible for reminding me of Time Bombs with his Christmas Beatdown. He did explain them too me again recently. Typically, they are done with Merkins or Squats, but I got to thinking, why can’t you do them with virtually every movement?? So, here we are….
Next, in the time bomb work you are actually doing negative reps, not positive muscle tension reps. It is opposite of our normal muscle memory. Changing muscle memory is one method to get more out of a move. Doing negative motion instead of positive motion gives the muscle a different look. Muck planned to discuss this with his wife to try to mix it up a little tonight. Good luck Muck, but I bet she won’t be in for the heavy lifting, but it’s worth a try. Al Gore and Editor were working extra hard today with a sandbag and a ruck as coupons, way to work guys. Actually, as we start to train for a Tough or two this summer, ruck’s as coupons may be a smart move more and more. I just dread it though. Pac Rat enjoyed the ab work and lower back work that this style of exercise invokes, especially the Rows when supporting your weight with a hand and knee on an upper ledge. Lights Out, Optimus and Bob Villa counted the cadence, held their coupons tight and kept the form, to keep the strain, to maximize the effort and the gain. Great job men.
Got to say, was not a favorite Q of mine, although my arms feel like I was at the gym for an hour. Definitely pushed biceps and triceps. I wanted to do suicides down and up the amp (that is why we started at the top). Each level would have been a leg of the suicide. Snow forced and audible. We tried it after the first set and it was too slick, so, we run uphill with trees as markers instead. We will do the Amp suicides again sometime in dry weather. Amp suicides are about the climb not the run. Anyway, we will do that again sometime soon.
It was great to Q at Patmos again. Still trying to find my brand there, my own way of maximizing the effort with the tools available at Patmos. I did like that we social distanced the whole Beatdown. We also did one 10 count, and thankful it was done slowwwlllyyy so we could recover just a little. Maybe everyone was still a little sleepy, but it worked out.
All the best. Rock on. See you tomorrow at Troy for something a little more aerobic from The Mick.
The Mick
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