BACKBLAST 06/06/2022 – The Mick’s Circuit of Fire in the Amp Beatdown at Patmos
Weather – 62 deg F and cloudy
Pax – (6) The Mick (Q), Pac Rat, OCB, Crash, Optimus, Bob Villa
Warm-up – In cadence (IC)
10 Moroccan Night Club
10 Arm Circles Forward/backward
10 Bean Picker
10 Abe Vigoda
10 IST’s
10 Toy Soldiers
10 Perfect, Perfect Squats
Indian Run 2 laps around the parking lots and the path across the top of the amp
Mosey to the Amp with the Toys
First Thang – Circuit of Fire (set your muscles on fire)
We did 5 rounds of the following. Everyone was at a different station, and we rotated on our own when our set was done. No one passed anyone else. The cadence was just right.
Station 1 – Bottom of the amp – 20 Step Ups (10 each leg)
Station 2 – Level 2 – 15 Mike Tysons
Station 3 – Level 3 at one end (by stairs) – 20 single arm rows (same arm) (30lb or 20lb users’ choice)
Station 4 – Level 3 the other end (by stairs) – 20 single arm rows (same arm) (30lb or 20lb users’ choice)
Station 5 – Level 4 – Pinky Pie
Station 6 – Level 5 – 20 – 60lbs Sandbag Dead Lift or 20 – 60lbs Sandbag Power Clean
Mary – 2 sets
20 Picnic Bench seated crunches (crunch frog style)
20 (feet on picnic bench seat) LBC’s
Moleskin
Going to keep it simple since it is late. Everyone worked hard. Actually, very little talk during the beatdown, but then everyone was in a different spot in the circuit. The timing worked well after two repition adjustments. We all finished the same time, and no one crept up anyone else’s shorts. The circuit filled the time with just enough for the brief 4 minutes of Mary. Think we hit most of the muscles and some pretty hard. Everyone seemed to get something out of it. Creating the circuit was fun but the guys that worked through it made it great. Thanks men, you all rock.
Till Friday, June 24 at Troy, work hard. Push yourself, but don’t hurt yourself.
The Mick
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