Pax in attendance: Optimus, Lights Out, Al Gore, LaLoyd, Muck, PacRat, and Kato (QIC)
Kato Warmup
The Thang
Moleskin
F3 NorthWest Indiana
Pax in attendance: Optimus, Lights Out, Al Gore, LaLoyd, Muck, PacRat, and Kato (QIC)
Kato Warmup
The Thang
Moleskin
PAX: PacRat, OCB, Optimus, Crash, Kato, Bob Vila, Al Gore, and HHH.
Nice to work out with less layers this morning. It was a bit icy, and we had a spill at the end. Hoping Al Gore is feeling alright. Here is what we did:
Warm Up
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
Hillbillies (10 IC)
SSH (25 IC)
MNC (10 IC)
Perfect Merkins (10 IC)
Perfect Squats (10 IC)
Drop off Coupons at the base of the Amp
Mosey to base of the hill.
Hill sprint up/jog back down
Mosey back to Amp
The Thang
AMRAP (45 sec Timer/15 second break)
Round 1 (3X)
Side-to-side Coupon Sumo Squats
Side-to-side Staggered Merkins
Overhead Coupon hold windshield wipers
Amp Lap
Round 2 (3X)
Forward Lunges
Walkout Merkins
Low Dollys
Amp Lap
Roundd 3 (2X)
Jump Squats
Burpees
Pickle Pounders
Amp Lap
Roundd 4 (2X)
Step Ups
Incline Merkins
Decline Shoulder Taps or Dips
Mary
N/A
Moleskin
It’s been a while since I have been to Patmos. If I didn’t sign up to Q it, I probably would have slept in. We had decent numbers today, but hopefully we start hitting double-digits consistently soon. Missing those that haven’t posted in a while. If you are having a hard time finding motivation to post, sign up to do some Qs; no better way to hold yourself accountable.
I can’t believe we are almost done with February. The weight and step challenges will be done soon. Who’s got the next challenge idea? How about one tied to posting? For every fartsack, $5 donation to the charity of the PAX that posts the most in the month of March? Just a thought.
It should be another pretty nice day today until the rain comes tonight. I hope you all get to enjoy it. I’m going to hard commit to posting tomorrow even though it will most likely be raining. Hope most of you will do the same.
Blessed to be a part of this group and honored to lead you guys this morning.
SYITG,
HHH
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
Pax: The Mick, PacRat, Optimus(Q)
Warm Up:
Toy Soldier x 10 ic
Arm Circle Complex x 10 ic
Hillbillies x 10 ic
IST x 10 ic
SSH x 21 ic
The Thang
Qtr. 1
Small parking lot laps with burpees x 7. Next lap we added x 7 WW1. Next lap we added x 7 squats and on the final lap we added American Hammers x 7.
SSH x 21
Score 28 burpees
Qtr. 2
Deconstructed Burpee ladder in back parking lot. Merkins and Jump Squats 7-1.
SSH x 21
Score at halftime 56 burpees
Qtr 3
Lunge Walk at hill we stopped Burpees x 7.
Al Gore 56
Mosey to playground trail, Burpees x 7. Playground lap, stopping 1/2 way for Burpees x 7. Another round of Burpees x 7 and a playground lap with 7 x Burpees at the halfway point. Al Gore 56.
SSH x 21
Score at the end of 3rd. Qtr. 91 Burpees
Qtr. 4
WW1 x 7, Lunge walk and burpees x 7
Al Gore 56
Repeato.
Mosey back to the flag.
SSH x 21
Score at the end of the workout, 105 Burpees
Mary:
Shoulder tap x 14
Broken Windshield Wiper x 14
Shoulder tap x 14
Broken Windshield Wiper x 14
Moleskin:
It has been difficult to get a Q at Patmos lately so I was excited to get out there this morning. PacRat and The Mick did a great job, they could do burpees in their sleep. We agreed that 7 was the magic number when it comes to a good rep count. I was thankful that the parks department cleared the walking paths so we could get our playground laps in. Looks like we are going to need a crew to clean the amp if we want to use it anytime soon. There wasn’t much mumble chatter just 3 pax taking care of business.
-Optimus
Pax: Lights Out, Al Gore, Optimus, and Kato (QIC)
Warmup: Kato special (just making sure the muscle groups I have intended for said workout are warmup for any weight including body weight.
The Thang: We took our hand sized coupons and headed down to the AMP. I had to do an audible on running/steps today. We cleared off the metal picnic tables and made sure there was solid footings before continuing. Here’s what I think we did.
One arm shoulder press at the bottom and top of step-up IC. Did 10 with right arm and right leg. Switched to left side repeated for same 10 reps. No Surrenders with air press x 10 IC. Al Gore holds for 56 seconds. Moroccan Night Clubs x 30 IC. Perfect Squats x 30.
Repeato. One arm shoulder press at the bottom and top of step-up IC. Did 10 with right arm and right leg. Switched to left side repeated for same 10 reps. No Surrenders with air press x 10 IC. Al Gore holds for 56 seconds. Moroccan Night Clubs x 30 IC. Perfect Squats x 30.
One arm shoulder press at the bottom and top of step-up IC. Did 10 with right arm and right leg. Switched to left side repeated for same 10 reps. No Surrenders with air press x 10 IC. Al Gore holds for 56 seconds. Moroccan Night Clubs x 20 IC. Perfect Squats x 25.
The Moleskin: I found this workout on the internet or it came to me in a dream after I Al Gore reached out the night before with what dumbbell weights he should bring. Thanks for allowing me to lead again. It wasn’t as cold as I thought it was be so I think the layering is getting easier. I should probably wash these workout clothes soon. I think this was workout based on my memory. I uploaded this video to Twitter and it got viewed 290 times. All I said was “There’s more than snow in Indiana”. Weird?!?!?!?
-Kato