BACKBLAST 05/09/2022 – The Mick’s Let’s Run Beatdown at Patmos
Weather – 52 deg F and clear
Pax – (7) The Mick (Q), Pac Rat, Caitlin Jenner, OCB, Crash, Lights Out, Optimus
Warm-up – In cadence (IC)
10 Arm Circles Forward/backward
10 Bean Picker
10 Abe Vigoda
10 IST’s
10 Hillbillies
10 Toy Soldiers
Indian Run to the North entrance and back
Mosey to the Amp
First Thang – run around the top of the Amp after each set
Set one – 3 rounds – 10 reps
–Rows with each arm (with knee and other arm resting on an amp bench)
–Dips
–2 Arm Row
Set two – 3 rounds – 10 reps
–1 leg dip (Romanian dip I think they called it)
–Box Jump
–Burpee
Second Thing – Mosey to Pull-up Bars
3 rounds – 10 reps
–Pull-ups
–Apollo Ono (IC)
–Campbells Dance Party (IC)
Mossie back to the Amp
Mary – 2 sets
15 IC Low Flutter with Coupon Overhead
15 IC Low Dolly with Coupon Overhead
15 LBC
Mosey to Flag
Cobra pose for a minute
Moleskin
“It has been 5 6 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 three 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, after 6 it’s even worse.
Going to keep it simple since it is so late. Everyone worked hard. Think we hit most of the muscles and some pretty hard. Everyone agreed it was a good start to the week. It was a great morning to lead the Patmos crew, and the guys were what made it great. Thanks men.
Till Friday, May 13 at Troy. Push yourself, but don’t hurt yourself. See you at Troy for Merkin mania.
The Mick