BACKBLAST 10/22/2021 – The Mick’s Post Covid Brain Fog Beatdown at Troy
Weather – 46 deg F, cloudy
Pax – (20) The Mick (Q), Muck, Al Gore (Pax of the Day), Mr. Brown
Warm-up – In cadence (IC)
12 Bean Picker
12 Abe Vigoda
12 SSH
12 IST’s
12 Hillbillies
12 Toy Soldiers
12 Perfect Squats
12 Perfect Merkins
All running is N-S across parking lot unless noted – Stopping at the longitudinal parking stripes
First Thang – XXX-ICIDE
Suicides across the lot with stops for 10 reps, 9 reps, 8 reps
–First Suicide was Motivators 10, 9, 8
–Second Suicide was Lt. Dan 10, 9, 8
—Third Suicide was Burpees (10 at each line – total 30)
Second Thang – MERKIN CORE COMPLEX
10 Diamond Merkins — 10 Leg Raises
10Perfect Merkins — 10 Low Flutters
10 Hand Release Merkins –10 Leg Raises
10 Mike Tysons — 10 Low Flutters
Third Thang – BALLS TO THE WALL (BTTW)
Mossie to Death Row
3 Sets of the following
12 Step-ups
10 Dips
Go across street to the brick building wall
Balls to the Wall – 10 Merkins BTTW (feet up, hands down on ground)
BTTW Australian Mountain Climbers (Feet high on wall, handstand, then do mountain climbers)
RnR all 4 exercises
Mossie back to the Flag
Last Thang – MERKIN CORE COMPLEX part 2
10 Ranger Merkins — 10 Leg Raises
10 Werkins — 10 Low Flutters
10 Left Hand High Merkins –10 Leg Raises
10 Right Hand High Merkins — 10 Low Flutters
10IC – Low Dolly
Repeat Motivator Suicide 10, 9, 8
Parking Lot Cool Down Lap
MARY
10 side leg raises each leg
10 side crunches each side
Moleskin
Al Gore – PAX of the DAY – I felt like this was a tough beatdown with a focus Merkins and Burpees and to do it with a weight vest … well that elevated Al Gore to PAX of the day status for me. I am anxious to get my vest back on but need a few more Beatdowns to get back into vest shape after vacation and Covid. It has been a great year being able to consistently train almost everyday of the week with the men of F3NWI. I have felt so great because of it … thanks for training me up men. Now I need to get back into Al Gore shape again with a few more consistent Beatdowns.
Mr. Brown could have been the PAX of the Day. He sprinted the suicides, finishing a whole parking lot length ahead of some of us. Then patiently planked until the rest of were in. He also did BTTW acrobatically with his back to the wall. I guess that is still BTTW – Butt to the Wall. Anyway, great job Mr. Brown, you tore through this Beatdown, impressive.
Muck was our other PAX. Muck is PAX of the Day every Beatdown in my book. He seems to just quietly glide through every Beatdown. Nothing he can’t do; nothing really phases him. He just does it. Well, done Muck you always inspire me.
Our Prayers were a bit of fog, but the good Lord hears them non-the-less. We prayed for Peyton and Lights Out for care and recovery. We prayed for The Mick’s M for her recovery form Covid. We prayed for wisdom in our lives.
On paper this sounded like a moderately tough Beatdown. In practice it felt just right for a Friday to me. I hope the PAX enjoyed it and felt just a little pump in the arms and legs. Everyone pushed hard through the exercises, great job. Till Monday at Patmos, where I will try again to blow out my Covid Fog.
The Mick
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