Pax: Editor, Oilermaker, Bob Villa, Bozo, Optimus(Q)
Warm up:
Bean Pickers x 10 ic
Arm Circles x 10 ic
Windmill x 10 ic
Toy Soldier x 10ic
The Thang:
Mosey w/ rucks overhead to porta lot:
Lunge walk from one end to the other, then do 10 high pulls and mosey back. Repeat adding 10 ruck swings. Repeat adding 10 ruck curls.
Mosey to amp w/ rucks overhead.
Step ups x 10 per leg & 10 perfect squat thrusters.
Repeat x4
Mosey to bottom of hill w/ rucks overhead.
Shuffle up hill and do 10 8ct. Body builders & mosey back.
Ruck drag, bear crawl up hill and do 10 shoulder taps & mosey back.
Bernie Sanders up hill and do 10 8ct. Body builders & mosey back.
Overhead carry up hill and do 10 shoulder taps & mosey back.
Amp Lap
Mary:
Ruck Press x 12 ic
Low leg flutter w/ ruck overhead x 12 ic
Ruck Press x 10 ic
Low leg flutter w/ ruck overhead x 10 ic
Ruck Press x 8 ic
Low leg flutter w/ ruck overhead x 8 ic
Squats x 10
Moleskin:
Great to be back at Patmos on a Wednesday morning! We had a great crew that was ready to get after it. As far as steps go, the amp is challenging, especially with a ruck on. The ruck drag bear crawl was brutal, but this is exactly the stuff we need to work on before Red Wings. If you missed this week, try to make it next week. We need someone to lead the workout as well. I’m thankfull for this group and the opportunity to lead.
-Optimus
Patmos
BACKBLAST, Patmos, 6-21-2021, Al Gore’s 56 Birthday Q
WARM UP
- Good Morning x6 IC
- SSH x21 IC
- IST x21 IC
- Hillbilly x21 IC
- Run-ups on the curb 1:30
THE THANG
- Coupons to bottom of the Amp
- Perfect Squat Thruster x14 IC
- Perfect Reverse Curl x14 IC
- Perfect Tricep Dip x14 IC
- Wacky Jacks x6 IC
- Squat Get-ups x6 OYO
- Repeat series 3x
- Mosey to bottom of the Hill
- Hill sprints w/ 7 Merkins @mid & top, mosey return to the bottom
- Repeat Hill Sprint series 3x
- Mosey to playground
- 3 Pull-ups, repeato, repeato for 7 sets of 3
- Return to coupons
- Murder Bunnies to the flag
MARY
- Peter Parker Peter x11
- Vertical Coupon Seated Windshield Wipers x11
MOLESKIN
56 years old today hence the 6, 21, and 56 counts. 4 sets of 14 totals 56. The 11&12 counts for Mary total 56…. (or they would have IF we would have done them all, see below)….. that’s simply the way Al Gore’s brain works.
I was excited to lead this group again today. I think it was a good full body workout hitting all muscle groups plus it included strength, cardio, and agility. I thought we were running ahead of schedule at the mid point so audibled to include the pull-ups, but then we ran short on time so I scrubbed the Freddie Mercury x11, Homer-Marge-Dolly x11, and Pickle Grinder x12…. Oh well
We prayed for those affected by last nights’ storms, Guitar Man and his upcoming relocation & new employment, a friend of Tank that is having open heart surgery, for the strength to love others as He loves us, and for His intercession that we do not judge.
Mt 7:1-5
BACKBLAST — 6/16/21, Patmos — T.V.A. before T.V.
4 Variants committed a crime against the Sacred Timeline, avoided the Time Variance Authority, and created a nexus event that needs a few more units to redline on a brisk Wednesday morning at Patmos, the first Patmos Wednesday WOD since at least .
With permission of the time-keepers at F3 AND our respective homes, we have clearance to make Wednesday Patmos boot camps a thing again, and today was the start of what we hope is a consistent, recurring thing that only grows.
Everyone was early, and Atticus and Thunder did hill sprints and some sandbag hauling to chase away a wayward deer, and I tossed the 90-pound sandbag on my shoulders for a little coupon rucking starting around 4:50 a.m. with temps in the mid-50s after my daughter woke me up at 3:45 and guaranteed I’d be up for pre-work.
Here’s what we did:
WARM-A-RAMA
SSH x20ic
Coupon Good Morning x8ic
IST x15ic
8-ct Body Builders x8ic
Arm Circle Complex x10ic
4-ct Side Lunges x10 ic
Bean Picker x15ic
THE THANG
Gather on grass for …
One-arm burpees x5 each arm
Plank 10 seconds
Makhtar N’Diaye x10ic
4-ct Reach Back Lat Pulls x10ic
One-legged Alligator Merkins x5 each side
Coupon Curls x20ic
Coupon clean and press and throw repeat until you reach the picnic tables
One-Arm Coupon Rows x10ic right arm, x10ic left arm
Amp Step 1: Right-Arm Thrusters x5 oyo, Two-Arm Thrusters x10oyo, Left-Arm Thrusters x5 oyo
Amp Step 2: Right-Arm Coupon Swings x5 oyo, Two-Arm Coupon Swings x10oyo, Left-Arm Amp Step 3: Ruck Swings x5 oyo
Amp Step 4: Dips x20 oyo
Amp Step 5: Hanging Calf Raises w/Coupon x75oyo
Amp Step 5: Step-Ups x10 each leg oyo
Amp Bottom: Coupon Avalanche x20 oyo
Playground Lap
DORA (for time), one pax per pair runs up AMP, across and back while team completes
50 SALT (alternating lunge/twists)
50 Coupon V-Ups
50 Coupon OH knee squats
COT
MOLESKIN
Thanks to everyone who posted. It was a great morning and a trustworthy group that was very cool with the introduction of some newer stuff. Glad to see Oilermaker back in training mode and awake and back out with us, even using his sandbag instead of a plate (Atticus did the same). I’d look up his last post, but I don’t want to get him angry. Shouts to Thunder for toning up and posting on a day he reportedly has baseball practice, and shouts to his dad for driving him. Not much mumble chatter after warmups, so I know it was a good, full-bodied start to the day before everyone inevitably went home to watch Loki. This was my first Q since Q’ing twice in four days in January. Not going into the litany of reasons why I was nor more of a presence on the Q schedule, but as always I appreciate the opportunity to lead you men in a beatdown.
For all time.
Always.
BACKBLAST 6/14/21 A PERFECT SUMMER DAY @ PATMOS
Pax: PacRat, Jaws, Al Gore, The Mick, Bob Villa, Tank, Lights Out, 4 Howa,Optimus (Q).
Weather:
70 degrees, light breeze
Warm Up:
Bean picker x 12 ic
Windmill x 10 ic
Toy Soldier x 10 ic
Perfect Squat x 10 ic
Perfect Merkin x 10 ic
Motivator 7-1
The Thang:
Amp Circuit
Incline Merkins x 10
Dips x 10
Decline Merkins x 10
Picnic Table Leg Presses x 10
Amp Lap
Repeat 3x
The Hill
Bodybuilders x 10
Run to top of hill
LBC x 20 mosey back to bottom.
Repeat 5x
Coupons
Curls x 12 ic
One Arm Rows x 12 ic
One Arm Rows x 12 ic
Chest Press x 12 ic
Coupon Complex x 12 oyo
Curls x 10 ic
One Arm Rows x 10 ic
One Arm Rows x 10 ic
Chest Press x 10 ic
Coupon Complex x 10 oyo
Mary:
WW1 x 20 oyo
Shoulder Taps x 10 ic
Fire Hydrant x 10 ic
Fire Hydrant x 10 ic
Bird Dog x 10 ic
Moleskin:
Great to see 9 pax and a pleasant suprise visit from Jaws. Not much chatter from the crew this morning everyone was on task. The grass was a bit long for the bodybuilders but we made do. I could sure get used to weather conditions like today! I mentioned in the COT we will be meeting at Patmos on Wednesdays for the next six weeks as we get closer to GoRuck Red Wings. Bring a ruck and join us!
BACKBLAST– Ampnado at Patmos!
8 Pax’s headed out to Patmos on this humid slightly rainy morning. Nice to see some new faces in Butterfly and FNG, Lemond. Below is what we did this morning.
Warmup
GM x 10 IC
SSH x 25 IC
Hillbillies x 15 IC
Bean Pickers x 15 IC
Arm circles forward & reverse x 15IC
The Thang
Grab coupon & mosey to base of Amp for Ampnado
This consisted of 7 exercise’s & amp lap after each exercise
20 Merkins OYO
20 WWI’s OYO
20 Coupon Squats OYO
20 Curls OYO
20 High Pulls OYO
20 Military Press OYO
20 Skull Crushers OYO
Rinse & Repeat( Goal was five rounds, but we only got to round four).
Mary
N/A
Moleskin
Great crew this morning four respects, and four non-respects. Welcome, FNG Lemond! You did great this morning brother! Nice work by Lights Out for bringing him out too! I know he posted before with us, but this was my first time meeting Butterfly from Indy. Great meeting you both this morning! As far as rest of regulars you guys killed it, per usual! This was a true audible Q this morning. We did get in over two miles running with all the exercises. The humidity was thick this morning, so great job by all pushing thru the elements. Always fun to lead you guys. Unitl next time, Mufasa.