BACKBLAST 11/14/2021 – The Mick’s You Suck Muck Beatdown at Patmos
Weather – 26 deg F Cloudy
Pax – (5) The Mick (Q), Optimus, Pac Rat, Lights Out, Al Gore
Warm-up – In cadence (IC)
10 Arm Circles Forward/backward
12 Bean Picker
12 Abe Vigoda
12 SSH
12 IST’s
12 Hillbillies
12 Toy Soldiers
12 Perfect Squats
Mossie to the Playground Chin-up bars
First Thang – The Pac Rat Pull-up/Chin-up Tree
We did a Christmas Tree (well half we only went up and not back down. Pac Rat calls it a Christmas Tree to everyone else it’s a ladder. Pac Rat and I did this a couple Friday’s ago at Troy. Partner up
Partner 1 – AMRAP Incline Merkins
Partner 2 – 1 Pull-up or Chin-up
Flip Flop up to 7 Pull-ups or Chin-ups
Take a lap around playground go to the Hill (on the asphalt path)
Second Thang – The Muck you suck Ladder
On your Own – Start on the high side of the hill – 10 Squats – run about 15 yards downhill – 10 Burpees – Run 15 yards uphill – repeatto – 10 squats with 9 burpees … continue until you complete 10 to 1 burpee(always 10 squats). When Muck said 10 to 1 Burpees Friday at Troy, I said, “Muck you Suck”. Now you know the secret to the Beatdown title
Mossie to Amp
Third Thang – The Mick’s Rock n’ Roll the Amp
Every exercise 10 reps. Begin at the first level of the amp do the exercises step up run the level you are on back to the start at the bottom. Each round add an exercise and go up a level.
Bottom – Inclined Merkins (5 sets total)
First Level – Freddy Mercury (4 sets total)
Second Level – Flutter Kicks (Feet hanging over edge) (3 sets total)
Third Level – Step Ups (2 sets total)
Fourth Level – Merkins (1 set total)
Mary
Not required
Mossie back to the Flag
It has been six days since this Beatdown and I am writing this. I am not sure I got the order of the last two exercises at the Amp right, but it doesn’t matter. If you are reading this, you get the picture. What I do remember was there was not a lot of talk. It was a Monday, but the work required concentration, and everyone was focused (the cold may have had something to do with that). We stayed out of the grass, signature The Mick (dry shoes and gloves).
This was a good round of exercises. Time went fast. That said, there isn’t much else to say. It felt great to lead these four dedicated men. God Bless!
Our Prayers were for our injured PAX.
Till Tuesday, November 23 at the Hub
The Mick
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