BACKBLAST 03/07/2022 – The Mick’s Ampnato with a Twist Beatdown at Patmos
Weather – 20 deg F Misty / Rainy
Pax – (7) The Mick (Q), Optimus, Pac Rat, OCB, Crash, Kaitlin Jenner, Reck-it-ralph
Warm-up – In cadence (IC)
10 Arm Circles Forward/backward
12 Bean Picker
12 Abe Vigoda
15 SSH
12 IST’s
12 Hillbillies
12 Toy Soldiers
Mossie to the Amp
First Thang – Ampnato
The Plan – Do an exercise at the bottom of the Amp – Run around the top ring. Do a similar exercise – Run the 4th ring. Repeat until you run the bottom ring. The more tired the muscle from the exercise, the less the rest. — THAT’S THE TWIST.
The Exercises – 20 reps CC unless noted
LEGS
–Box Jump (top)
–Step-up right Leg only (4th)
–Step-up left leg only (3rd)
–Side step-up right side (2nd)
–Side step-up left side (1st)
CHEST
–Inclined Merkin
–Derkin
–Right leg up Merkin
–Left leg up Merkin
–Hand release Merkin
POTPOURRI
–Feet on the amp bench (high) hands on the ground – dips
–Dips
–Feet on the amp bench (high) hands on the ground – dips
–Dips
–Squats
Second Thang
Mossie to bottom of hill light pole – sprint to top
Repeatto
Mary
15 CC Low Country Crab
Plank/right side plank/left side plank
Mossie back to the Flag
It has been 4 days since this Beatdown, and I am writing this. I have gotten a bad habit of writing these too long after the event. Great job by all. I love the enthusiasm that OCB and Crash bring. Kaitlin Jennergives a steeple chase to PacRat, by keeping up with PacRat’s fast pace. Fun to watch the two try to out-hustle each other. Optimus just loves to do work and it shows. Reck-it-Ralph managed to keep moving – great work for first time back. Stick with it, great to have you back.
This was a good round of exercises. Time went fast and the pump was decent. It was not overwhelming, but I think I would like to try it in the dry where we can go faster (it was wet and slippery today). It felt great to lead these six hard core –nato fans. God Bless!
Our Prayers were for our injured PAX and PacRat and Muck’s dad. May everyone heal quickly and get great care from their doctors and nursed.
Till Friday, March 18 at Troy. Stay swoll my friends
The Mick
Leave a Reply
You must be logged in to post a comment.