Pax Lights Out, The Mick, Al Gore, PacRat, Muck & Optimus Q
Warm Up:
Windmill x 10 ic
Bean Picker x 10 ic
Toy Soldier x 10 ic
Hillbilly x 10 ic
Perfect Squat x 10 ic
Perfect Merkin x10 ic
SSH x 25 ic
The Thang #1
Bring coupon to top of amp.
Curls x 10 ic
One Arm Row x 10 ic each arm
Coupin Swings x 10 ic
Jump Squats x 10 oyo
We did a repeato, same count oyo.
Park Lap
The Thang #2
Partner up DORA
One Pax runs to bottom of amp does a burpee and runs back, meanwhile the other pax is working on these:
Coupon Complex x 75
Picnic Table Leg Press X 150 single count
Lunges x 150, (75 per leg)
Incline Merkins x 150 single count
Mary:
American Hammer x 20 ic
Low Leg Flutter x 20 ic
Shoulder Taps x 20 ic
LBC x 20 IC
Moleskin:
It was a chilly 50 degrees but it sure was great to get out this morning and work out! I was happy to see the flag out when I pulled up, PacRat arrived early to run a few park laps for warm up. Tons of energy from these guys, I could tell early they were ready! The chill didn’t last long as I got these guys moving. Great partner match ups, I don’t think we could have picked them any better. Al Gore & The Mick were quiet and stayed focused as they knocked the reps out with ease. PacRat & Muck were cruising along like it was a Sunday afternoon. Lights Out sugar bonanza from the night before helped fuel our team. I didn’t plan on such a thigh focused work out, but I sure felt it after we did the picnic tables. Sounds like Lights Out will take this into consideration for his Q tomorrow.
-Optimus
Patmos
BACKBLAST: Patmos AO 09.14.20 – Vitalogy
8 Pax posted to show their love -or lack of love – for Pearl Jam. We did our workouts to the music of Pearl Jams third album. Released in 94′ and written and recorded all on the road while touring for the previous album Vs.; Vitalogy, at the time, was the fasted selling CD of all time, a record previously held by Pearl Jams own album Vs. A vinyl was released a week before the CD or cassette and had been the best selling LP until Jack White released Lazzareto in 2014.
Warm-a-Rama:
Tremor Christ
Mountain Man Poopers 12x IC
Windmill 12x IC
Arm Circles Forward and Back 12 IC
SSH 25X IC
Squat Jump 12X OYO
Last Exit
Line Up for Indiana Run
Meet up in the circle at the bottom of the Amp
Spin the Black Circle
All Pax do plan jacks while we go in circle and each man does 10 merkins. We made it two rounds before the song was over
Corduroy:
All Pax do Shoulder Taps while we go in a circle and each man does 7 hand release merkin. We made it two rounds before the song was over
Betterman:
All Pax Do Squats during the whole song and each time Veddar said “Better Man” We had to do Coupon Manmakers
Head over to the hill with one coupon
Not For You:
We lined up in a row and passed the coupon down to each other, like an Indian Run – then went back up to the top of the hill
Then do 5 Burpees
Immortality:
Find a spot on the hill and do 5x Clock Merkins and 5x Clock WWII. 12 o’clock, 3 o’clock, 6 o’clock 9 o’clock Repeato
Do a Playground Lap and Meet back at the bottom of the AMP
Nothingman:
Find a spot on the ledge of the amp
Big O (leg circles but going below the ledge) OYO
Russian Twist OYO
Between Leg V-up Sit-up 30x OYO
Superman 5x
Moleskin
Fellas, thanks for coming out today. I had a good time and it was great to workout to some music. I appreciate the sing along too. We’ll have to have music more often! Until Next Time
BACKBLAST, Patmos Labor Day
8 PAX played cards for what should’ve been an easier beat down.
WARM UP
Good morning x6
IST x10
Toy Soldier x10
Parking lot lap and lunge walk
THE THANG
Cards- the number = reps, face cards x10, Ace x15
Clubs – WW II’s
Spades – Merkins
Diamonds – Coupon swings
Hearts – Burpees
Jokers wild – Ansel choose Squats x20, Lights Out choose Tricep Dips x25
BACKBLAST—-Dino’s 50th Respect Q at Patmos.
Five Pax’s headed to the Patmos for Dino’s 50th Respect Q! Dino was not present, but with us in spirit! Below is what we did this morning.
Warm up:
Good Morning x 10 IC
Hillbillies X 15 IC
Bean Pickers x 15 IC
Arm circles forward & backward X 15 IC
Park warmup lap
The Thang:
Head to Amp for Tabata time
Seven exercises 20 seconds AMRAP, 10 seconds recovery.
1st exercise Merkins
2nd exercise WWII’s
3rd exercise Coupon Squats
4th exercise Coupon Curls
5th exercise Coupon Swings
6th exercise Coupon Overhead Press
7th exercise Coupon Skull Crushers
Repeato for five rounds( for Dino’s five generations).
Go up & down the dip amp escalator
1st level 5 dips OYO
2nd level 10 dips OYO
3rd level 15 dips OYO
4th level 20 dips OYO
5th level 25 dips OYO
Repeat sequence going down amp.
Mosey over to bottom of hill for hill sprints.
Sprint up hill & 20 LBC’s
Reapto 5 times.
Mary :
N/A due to time.
Moleskin:
Everyone worked hard this morning, and the Q seemed to fly by fast. The thing I like about the Tabata training is helps me focus more on form, and not just trying to hit a certain rep count. Happy Birthday, Dino we all worked hard in your honor this morning. We all miss you, and hope you can get back to posting again soon brother! Until next post, Mufasa.
BACKBLAST 8/17/20 BRING A COUPON @ PATMOS
Pax: The Mick, Lights Out, Oilermaker, PacRat, Atticus, Thunder,Tank, Freecell, & Optimus(QIC)
Warm up:
Bean Picker x 10 ic
To Soldier x 10 ic
Arm Circles Front & Back x 10 ic
Windmill x 10 ic
Perfect Merkin x 10 ic
Perfect Squat x 10 ic
Parking Lot lap w/ high knees and butt-kickers.
The Thang:
Bring coupons and circle up at the bottom of the amp.
One Arm Row (R&L) x 10 ic
Coupon Complex x 10 ic
Ring of Fire w/ Coupons
1 pax does 10 overhead press while the rest do squats.
Ring of Fire w/ Coupons
1 pax does 10 curls while the rest do SSH.
Park lap, mosey to bottom of hill.
Bernie Sanders up the hill, 10 WW1 and return.
Sprint up the hill, 10 Burpees and return.
Bernie Sanders up the hill, 10 American Hammers and return
Sprint up the hill, 20 LBC back to amp.
Partner up one pax does 10 leg presses w/ the picnic table while the other does step ups.
Repeato and mosey back to coupons.
Overhead press x 10 ic
Curls x 10 ic
Merkins w/ a twist x 8 ic
Coupon complex x 10 ic
Return coupons
Indian run to 85th street and back.
Mary:
LLF x 20 ic
Shoulder Taps x 15 IC
Superman up and down for 45 seconds.
Moleskin:
Good to see everyone on the three year anniversay of our Band ap. I made a few changes on the fly so I apologize if the order is off a bit. Also not sure if we did 10 or twenty leg presses each round? I added the indian run so we didn’t have an exteded mary and PacRat talked me into burpees on the hill sprints. It was great to see Atticus and Thunder, I hope they make it out a little more in the future! Freecell was out there today working hard, keep up the good work! So many new faces at Patmos really make these workouts fun. If you haven’t visted us lately please come and check us out.
-Optimus