Category: backblasts

The Triangle

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WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC
THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for 5 rounds. 2.13 miles total.
MARY: Yes, all sorts of stuff
COT: Yes

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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Bearded Wonder Takes On The Pond

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NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.

Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.

We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.

Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.

,

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A Great Fall Morning Run

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WARMUP: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.

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Grout’s Ladder

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WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:

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Slowburn 11/08/2024

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WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.

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Sandbag Stations @ the Fort

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WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles
THE THANG:
Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off)

• Sandbag Cleans Pull-through • Sandbag Squat-thrusters

Carry to St.#2

Station 2: body-weight
(3 rounds AMRAP, 1m-on/30s-off)

•Lt. Dan / Burpees / Box-cutters

Partner-up. 1 with BOTH sandbags, other slick——- modified Catch me if you can (after each hand-off, go ahead ~100+ yards, do 10 merkins, come back & swap)
… up to station#3

Station 3: Sandbag
AMRAP 1m-ON/30s-off
• Curls / OH Press /Tricep

Carry to back to #1

Station 1…again: Body weight (wall)

• Stone-cold-Mike-Tysons / Aussie-Mt Climbers / Crabby-Tappies
30 sec on / 30 sec off

perimeter -Sandbag Carry (shuffle perimeter); every tree on left side- 5 SB swings (first 10), then Squats (next 10 trees), then curls (next 10), back to squats… then back to flag due to time
MARY: Am.-hammers, Hello Wheezie, LBC’s
ANNOUNCEMENTS: Read ur newsletter
COT: held…

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