QIC: HHH
PAX: Optimus, PacRat, OCB, Bob Villa, The Mick, Crash, and HHH.
Temps in the 40’s, but didn’t need the headlamps. Keep EH’ing! I was hoping to see a few extra PAX out here since I don’t come that often, but nonetheless we came to conquer the day. Here is what we did:
Warm Up
Bean Pickers (10 IC)
Windmills (10 IC)
IST (10 IC)
Hillbillies (10 IC)
SSH (20 IC)
Moroccan Mammograms (10 IC)
8 Ct Body Builders (10 OYO)
Playground lap to the AMP
The Thang
AMP Suicides (1 burpee when returning to the base)
Plank when you are done
Rd 1: Incline Merkins (10 @ each level)
Rd 2: Dips (10 @ each level)
Rd 3: Box Jumps (10 @ each level)
Rd 4: Step Ups each leg (10 @ each level)
Rd 5: Derkins or merkins (10 @ each level)
Play ground lap to base of hill
6 sprints uphill/mosey back down
Mary
LBC (15IC)
Low Flutters (20 IC)
WW1 (20 OYO)
Fire Hydrants (10 IC each leg)
Bird Dogs (10 IC each leg)
Plank (~30 sec)
Moleskin
I only posted once last week and am heading to Las Vegas this Thursday – Saturday, so I knew I had to grab some Q’s so I would force myself to post. It’s crazy how quickly you lose it if you don’t use it. Glad I am doing GingerBilly’s challenge. It’s the only thing that kind of helped me not completely fall off the wagon.
What an inspiration this group is! Seeing Editor, Mufasa, and Class Act knocking out the 50-mile Start Course and Bozo finishing his first marathon is truly amazing to be around. Even seeing Lights Out moving around without a cane or walker is something to marvel.
The Tawill brothers brought their A game today. They were finishing first in all of the suicides. Of course, PacRat won the hill sprints. Everyone else pushed hard and keep the 6 tight.
Two more days until we have a VQ from Crash at the Dump. It’s a perfect opportunity to come and support one of our young guns that hasn’t missed a day since he’s started; especially if you have never been. We also have a lot of downrange PAX coming over from the Southsid3, so let’s show up to represent and meet some new peeps.
As always, it is an honor and a blessing to lead you all in a workout. Have a great day my friends. Love you all.
SYITG,
HHH
Patmos
BACKBLAST – 4/25/22 – Pull-ups sound delightful!
Patmos A.O.
PAX: Onions (Kotters), The Mick, LightsOut, Crash, OCB, Bob Villa, Optimus
Q: PacRat
Temps are creeping back down. Fine with me. I had a taste of high 60’s last week in Tally and I was sweating my sweet stones off. If only through the power of magic could a place be 82-85 and sunny from 10:00a-6:0op and cool in the uppper 50’s every morning. If only..
0530
Warm-Up
Windmills x12 IC
Toy Soliders x12 IC
Ansel Thumb Pump Complex
Lot Lap
SSH x30 IC
Arm Circles Complex 10/10/10/10
Perfect Squats (ITH)
Lot Lap
Grab coupons, meet at AMP
TheThang
One never does enough back work at F3. I’m turning that franchise around. Starting today.
Partner up
PAX1 – AMRAP coupon work (Back/Arms)
PAX2 – AMP lap (top tier or 1 under)
Swap, etc
Set1 – Curls
Set2 – Perfect Bent-over rows (hold in for 3, down/up for 1)
Set3 – Lawn Mower (weak hand)
Set4 – Lawn Mower (pimp hand)
Mosey to the park
TheRealThang
PAX1 – Pull/Chins in sets of 3, 4, or 5. While recovering, AG or plank. Repeato until Partner returns
PAX2 – Run from the playgrown, up the hill, to the top of the Amp
Swap
Recovery sets
Bean Pickers x12 IC
In-n-Outs x12 IC
Repeato
PAX1 – Pull/Chins in sets of 3, 4, or 5. While recovering, AG or plank. Repeato until Partner returns
PAX2 – Run from the playgrown, up the hill, to the top of the Amp
Mosey back to the AMP:
TheThang-Revisited
PAX1 – AMRAP coupon work (Back/Arms)
PAX2 – AMP lap (top tier or 1 under)
Swap, etc
Set1 – Curls
Set2 – Perfect Bent-over rows (hold in for 3, down/up for 1)
Set3 – Lawn Mower (weak hand)
Set4 – Lawn Mower (pimp hand)
Mosey to the Flag
Mary
Ring-of-fire
PAX 1-7 hold AG
PAX 8 – 7 coupon pull-overs. Count out at rep 5
PAX rotate to the right
Repeato until all 8 PAX perforom pull-overs
0615
Moleskin:
Welcome back ONIONS! Good seeing you man. My guy Crash has a message for you from a few of your ol’ PAX. haha
It’s fun to work DR with PAX, but I miss home. You guys are still my favorite
xoxo
73’s
PacRat
KD9GNS
BACKBLAST 4/18/22 LEFTOVERS @ PATMOS
Pax: The Mick, OCB, Crash, and Optimus(Q).
Weather was 32 degrees with light snow.
Warm up:
Bean Picker x 10 ic
Windmill x 10 ic
IST x 10 ic
HillBilly x 10 ic
7-1 Motivator
The Thang:
Parking lot lap
Coupon complex x 10 ic
Parking lot lap
One Arm Row x 10 ic
Repeat other arm
Parking lot lap
Coupon curls x 10 ic
Parking lot lap
Coupon swing x 10 ic
Parking lot lap
The Amp
Merkins x 12 ic
Amp snake lap w/ 10 burpees at the bottom
Perfect squats x 12 ic
Merkins x 12 ic
Amp snake lap w/ 10 burpees at the bottom
WW1 x 12 ic
Perfect squats x 12 ic
Merkins x 12 ic
Amp snake lap w/ 10 burpees at the bottom
Pinkie pies
10 incline merkins and 10 dips x 4 levels
Playground lap
Lt. Dan’s x 10
Playground lap
Lt. Dan’s x 10
WW1 x 20
Playground lap
Mountain climbers x 10 ic
Lt. Dan’s x 10
WW1 x 20
Moleskin
About 75% of the workout was from last year and the rest fell into place. I was a little heavy on the merkins and burpees but I didn’t hear a peep from these guys. We didn’t have time for mary. Thanks for coming out in the less than ideal weather.
BACKBLAST 04/11/2022 – The Mick’s _5_10_15_20_25 (we fill in the blanks) Beatdown at Patmos
BACKBLAST 04/11/2022 – The Mick’s _5_10_15_20_25 Beatdown at Patmos
Weather – 32 deg F and clear with some wind
Pax – (6) The Mick (Q), Atticus, Editor, Pac Rat, OCB, Crash
Warm-up – In cadence (IC)
Parking Lot Lap
10 Arm Circles Forward/backward
10 Bean Picker
10 Abe Vigoda
10 SSH
10 IST’s
10 Hillbillies
10 Toy Soldiers
Mossie to the Amp
First Thang – _5_10_15_20_25 – The Mick fills in the blanks
The Plan – A classic Mufasa style Amp Workout. Move up one level after each exercise. Run back to Stage after fifth level. Repeatto 5 sets
–5 Burpees CC – First level
–10 Box Jumps – Second Level
–15 Dips – Third Level
–20 Inclined Merkins – Forth Level
–25 Picnic Table Leg Presses – Fifth Level
Second Thing – A Monday Morning Dora
Partner up. As a Team
–100Squats
–150 IST’s
–200 Hillbillies
Mossie back to the Flag
Mary
15 CC Low Flutter
10 Freddy Mercury’s
10 Bay City Scissors
Cobra pose for a minute
Moleskin
“It has been 5 days since this Beatdown, and I am writing this. I have gotten a bad habit of writing these too long after the event.” Yep the first two sentences are a quote from my last two Backblasts. Got to get to these sooner because I have stopped writing down the workout and my memory is not so good after 5 days.
Anyway, great job by all. We thought we might see Oilermaker. Would have been nice, we miss him. Was great to have Editor again at Patmos. He is such a Beatdown aficionado, when he is there I get motivated to raise my game. I partnered with Atticus. His mumble chatter makes the time go faster, plus he is quick at squats, IST’s and Hillbillies. OCB and Crash outpaced Pac Rat on the First Thang, but I think Pac Ratwas modifying, doing legs for merkins and that just took him longer. Doesn’t really matter it’s never a race and all three took to the Amp with pride hustle and desire. Well done men.
Patmos is always a great way to start the week; to burn off the stiffness from the weekend. It was a pleasure to lead these Pax through a few moves to get the body in motion again for a little while. Respect to you five!
Till Friday, April 14 at Troy. Push yourself, but don’t hurt yourself.
The Mick
BACKBLAST – 4/4/22, Patmos A.O. – Born-Again Second 21st Birthday Beatdown
PAX: 4howa, Crash, OCB, The Mick, PacRat, Optimus, Atticus, Editor (QIC).
As I did a tequila shot Sunday night during dinner it dawned on me that focusing on Jackie Robinson for my 42nd birthday would be bad, so instead I focused on it being my second 21st birthday and my first traditional A.M. Q in a long time. The power went out for about 45 minutes last night just as I sat down to complete the Q by lamp light, so I went to bed instead of waiting. Thus, the warmup was thematic and elaborate, perfect for a Monday, and the rest was mostly scripted on the drive to St. John, which was fine since my paper quickly became useless thanks to burpees in puddles in the parking lot. Here’s what we did.
WARMUP
11 SSH ic
11 IST ic
11 Bean Pickers ic
4 (hydro) burpees oyo
11 SSH ic
11 Hillbilly ic
11 MNC ic
4 8-ct Body-Builders ic
11 SSH ic
11 4-ct Big Arm Circles front and back
11 4-ct Skull Crushers ic
4 Navy SEAL burpees oyo
11 SSH ic
11 Coupon Rows, each arm ic
11 Coupon Jump-overs, each side oyo
4 (hydro) burpees oyo
THE THANG
Bring Coupons to base of The Amp
Indian Run down the trail along Golf Lake out to White Water Crossing and back
First “21” Ladder 1-20, Coupon Complex at the Base of the Amp, Picnic Table Leg Press Up Top (alternative: Lunges each leg)
Unfortunately we only got to 10-10 in this ladder.
MARY
4-ct LBC x11ic
4-ct Low Flutter x11ic
4-ct Freddie Mercury x11ic
4-ct Low Dolly x11ic
MOLESKIN
What a great way to start the week and a birthday. With the weather and the return from a dismal spring break, this was a nice necessary positive endorphin rush to start the day! I turned 40 a few weeks after the world shut down, and last year I shared my birthday with Easter and a tired, post-GORUCK, exhausted 7-hour drive home. Today I can’t complain. Lots of love coming from all over, including the fabulous Tawil Bros., The Mick, Optimus, and the first man in the parking lot – 4howa! All the men pushed today as Mumble Chatter was low, especially for a post with Atticus and PacRat in the same place.
The Indian Run was a slight case of “Can’t Q it, don’t do it” as I pulled up short of 100 percent effort, but my cardio has really taken a hit, and I got enough running and other leg work today to be a bit wobbly, so I guess that’s progress. The ambitious idea was to get a longer run in like some of the AO’s in the South. It also cut into the feasibility of finishing the full 21 ladder, but we tried like hell.
I hope it was fruitful for all of you, and I look forward to seeing some of you later in the week. Thanks again.
–Editor