BACKBLAST 2/14/2022 – The Mick’s Valentine Massacre at Patmos
Weather – 12 deg F Windy and cold 5 degF wind chill
Pax – (4) The Mick (Q), Lights Out, Al Gore, PacRat
Warm-up – In cadence (IC)
10 Arm Circles Forward/backward
10 Bean Picker
10 Abe Vigoda
15 SSH
10 IST’s
10 Hillbillies
10 Toy Soldiers
Mossie around the trail above the amp to small parking lot and back. Was planning to use the Amp but it was too icy still. We did a Coupon Exercise ran across the parking lot. We did a similar exercise without the coupon and ran back across the lot to the Coupons. Here are the exercises
We did 2 Sets then ran a parking lot. Then we did a 3rd set (plan was 4, but…).
First Thang
Coupon | No Coupon |
15 Goblet Squats | 15 Squats |
15 Standing Chest Press | 5 Burpees |
10 Rows Each Arm | 15 WMD 5 Each position |
15 Military Press | 10 Makhtar n’ Diayes |
15 LBC’s | 15 Low Flutter |
After 3 sets we ran to the small lot down the trail and back to the parking lot.
Mary
—Merkin Time Bomb 4-1
–20CC LBC’s
—20CC Side Crunch’s (10 each side)
–15CC Low Country Crab
COT at the Flag – Moleskin
COT was fast. The plan was 4 sets, but it looked like the clock was not going to allow it, so we did 3 and then slid in a Merkin Time Bomb. These guys worked hard today, always a pleasure to lead.
In our prayers, we remembered Pack Rat and Muck’s parents in our prayers. Along with Al Gore’s mom and Lights Out friends and family.
Well done everyone!
The Mick
Leave a Reply
You must be logged in to post a comment.