Author: Lansbury

RAFO: Ruck Around & Find Out

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2024-06-10
Weather: High 50’s – felt good

Q: Lansbury
PAX: 10 – Tiny Dancer, Buzz Kill, Circle K, Picnic Basket, LeBron, Muck, Sous Vide, Chewbacca, Zebra, Lansbury

Warm-O-Rama
Misc motion and static including a stretching your 6 that made you rethink your choices.

Tha Thang
+ Ripcord (DR)

Ruck to the big hill
Then 3 rounds of various exercises, all with 10 reps of two exercises (1 @ top, 1 @ bottom) and 3 sets and all Bernie back up the hill:
Round 1: KB swings/suitcase carry/Upright Row
Round 2: Merkin/rifle carry/derkin
Round 3: Squats/cradle carry/reverse lunge
Ruck back…but

Halfway back walked right into domestic dispute so the Pax intervened which resulted in separating the guy (thx @ Circle K) and talking to the girl (thx @ Lansbury) and a little help from some lifeguards until @Zebra and @Lansbury could double back with a car to drive the girl somewhere safe. Whew…Gif had us in the right place at the right time.

End in COT

MURPH Prep

by Lansbury, posted in Backblast

Location: Sherwood
Date: 2024-04-24
Weather:

Q: Lansbury
PAX: 6 – Lansbury, Chewbacca, Buzz Kill, Cowbell, Sous Vide, Zebra

Warm-O-Rama
F3 staples in cadence + dynamic + upper body stretch

Tha Thang
10 Rounds for time:
• 5 Carolina Dry Docks
• 10 Merkins
• 15 Air Squats
• 20 overhead claps

• 2 laps around the lot

Finished with 15 (2:1) flutter kicks

End in COT

HIIT Run + Full Body

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2024-04-16
Weather: 63°

Q: Lansbury
PAX: 16 – Lansbury, Corn Dog, Circle K, Morpheus, Flu Shot, Buzz Kill, Muck, Steve-O, Oshag, Axeman, Hoser, Incognito, Sous Vide, Baby Driver, Phantom Menace, Santa’s Little Helper

Warm-O-Rama
7 Minutes

Tha Thang
7
30/30 x 4
2
60/60 x 3
7

5 x 5:
Merkins (elbows in)
Lunges (5/leg)
Wide arm Merkins
Squats

40 Flutters
20 Dead Bugs

End in COT

25-minute AMRAP + EMOM

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2024-02-20
Weather: 25 degrees & clear

Q: Lansbury
PAX: 12 – Lansbury, Oshag, Steve-O, Sous Vide, Muck, Mint Julep, LeBron, Circle K, Chewbacca, Tiny Dancer, Cowbell, Hoser

Warm-O-Rama
10 minute warm-up

Tha Thang
25-minute AMRAP (3 Burpee EMOM throughout)

25 – Big Boys
20 – Reverse Lunges
15 – Bob Hurleys
10 – Merkins
5 – Squat Thrusts
Upper Lot Lap

5 Minute Core Burn

End in COT

I don’t get the appeal

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2023-10-31
Weather: We brought the heat.

Q: Lansbury
PAX: 16 – Lansbury, Splash Down, Buzz Kill, Axeman, Baby Driver, Corn Dog, Zebra, Splitter, Steve-O, Sous Vide, Oshag, Hoser, Flu Shot, Chewbacca, LeBron, Incognito

Warm-O-Rama
Standard dynamic with a hint of Q school

Tha Thang
5 Rounds

10 Merkins
15 No Cheat Squats
20 Sous Vides
25 Step Ups

400m lap

5 Rounds

10 Lunges
15 Rows
20 LBCs
25 Step Ups

Mosey to startex. Q school Mary to finish.

End in COT

Sherwood Ruck

by Lansbury, posted in Backblast

Location: Sherwood
Date: 2023-09-08
Weather: Still warm

Q: Armstrong
PAX: 7 – Bettis, Muck, Swift, Showcase Showdown, Buzz Kill, Corn Dog, Lansbury

Warm-O-Rama
20 Sets SSH IC
10 Sets Tater Pickers IC
10 Sets Ruck Press Flutter kicks IC
10 Ruck Side bends per side OYO

Tha Thang
5 sets of SandBag Up &Over’s
Ruck to staircase:
Farmer Carry 2 Jerry cans
Shoulder carry 3 SandBags
Rucks off – 2 laps of GrizzCalators plain, 2 more laps w/ Mercan at each step.
Ruck back to the flag

Circle O’ Pain – 2:30 Plank
Circle O’ Pain – OH Ruck Presses from 1-5 Reps
Circle O’ Pain – Merkins from 1-5 Reps

End in COT

Hill Sprints

by Lansbury, posted in Backblast

Location: Sherwood
Date: 2023-08-16
Weather: 69°

Q: Lansbury
PAX: 10 – Oshag, Corn Dog, Zebra, Buzz Kill, Bettis, Wood rider (DR), Wally World, Flu Shot, Sous Vide, Lansbury

Warm-O-Rama
SSH – IC
AV – IC
CHS – IC
Dynamics

Tha Thang
Ruck to baseball field hilltop

6 rounds: mosey long way down, 6 quality merkins, jail break sprint to hill top, 8 ruck squat press, wait for six.

Ruck long way back to base.

End in COT

Monday Murph Prep

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2023-08-07
Weather: 73° & humid

Q: Lansbury
PAX: 9 – Lansbury, Toto, Incognito, Sparrow, Radio, Buzz Kill, Snowflake, Sous Vide, Muck

Warm-O-Rama
SSH (IC)
Copperhead Squats (IC)
Dynamic

Tha Thang
.65 mile ruck

Chin-up Holds: 5 rounds of 5-10 second above bar holds (OYO)

10 rounds:
· 5 Ruck Rows
· 5 Merkins, and
· 10 Squats

Pull-up Hangs: 3 rounds of 30 second below bar hangs

.65 mile ruck

.94 mile run (best effort)

End in COT

Down Up

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2023-06-20
Weather: “Moist”

Q: Lansbury
PAX: 10 – Lansbury, Sous Vide, Shocker, Hoser, Axeman, Muck, Baby Driver, Flu Shot, Golden Shower, Zebra

Warm-O-Rama
It happened.

Tha Thang
For time.

Coupon Squats + Curls + Coupon Alt Lunges (1=1) + Deadbugs (2=1) + Hill (200 meter)

Reps per round
12
10
8
6
4
2
4
6
8
10
12

End in COT

YGIG

by Lansbury, posted in Backblast

Location: Sherwood
Date: 2023-04-28
Weather: 57° & moist

Q: Lansbury
PAX: 9 – Lansbury, Steve-O, Bootlegger, Oshag, Muck, Zebra, Sonic, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
7 Minute stretch and warm-up.

Tha Thang
You Go I Go:
30 Rounds (15 pp):
5 Dry docks
10 Merkins
15 Air Squats

DORA on hill:
100 – Sit ups
200 – Lateral Hops
[Didn’t reach]
300 – Mt. Climbers
400 – OHC

2 Minutes of Mary

End in COT

Beer and/or Non-Beer Relay & Ruck

by Lansbury, posted in Backblast

Location: Black Ops
Date: 2023-03-25
Weather: 60s° & sunny

Q: Lansbury
PAX: 23 – The Janitor, Armstrong, Lansbury, Splitter, Zebra, Whitewall, Oshag, Sparrow, Lincoln Log, Steve-O, Muck, Bootlegger, Weird Science, Yanni, Baby Driver, Incognito, Rucker, Axeman, Dub-K, Showcase Showdown, Labeouf, Fogell, Red Flanders

Warm-O-Rama
Barley pop.

Tha Thang
IYKYK. Direct any inquiries to Lansbury.

End in COT

Star Spangled Beatdown

by Lansbury, posted in Backblast

Location: Sherwood
Date: 2023-03-29
Weather: 31° and clear

Q: Lansbury
PAX: 4 – Lansbury, Snowflake, Steve-O, Muck

Warm-O-Rama
Usual.

Tha Thang
Two 15 Min AMRAPs. 25 Yard Star Shape. Start at center point. Run out to each point. Return to center after performing point work. Cycle clockwise.

Center Point – 5 Burpees
5 HR Merkins
10 Dry Docks
15 Sumo Squats
20 Lunges (1:1)

25 Flutter Kicks (2:1)

Center Point – 10 Bobby Hurley’s
5 Catalina Wine Mixers
10 Side Tricep Press (5/side)
15 CH Squats
20 Dead Bugs
25 Mt. Climbers (2:1)

4 MOM

End in COT

Ska Revival

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2023-03-21
Weather: 26° and Crisp

Q: Lansbury
PAX: 14 – Incognito, Slim Jim, Snow White, Steve-O, Zebra, Bettis, Axeman, Splitter, Manny P, Sous Vide, Muck, Baby Driver, Lansbury, Phantom Menace

Warm-O-Rama
Walk out planks
Runner’s stretches
Abe Vigoda’s IC
Copperhead Squats IC
Arm circles
Arm stretches

Tha Thang
Playlist: https://music.youtube.com/playlist?list=PL1vFF76EDk4I_-ZGnV0UgmJhfgP1LBcYK&feature=share

Stack the exercises. Add 1 minute to each cycle.
Cycle: 1 8 Man Makers/Burpees (1 minute)
Cycle: 2 +50 flutter kicks (2 minutes)
Cycle: 3 +50 Seat Squats (3 minutes)
Cycle: 4 +30 HR Merkins (4 minutes)
Cycle: 5 +100 Jump Ropes (5 minutes)
Cycle: 6 +60 Big Boy Sit-ups (6 minutes)

Carry coupons ≈1/8 mile to road. Backward coupon carry ≈1/8 mile uphill.

4 minutes of Mary.

End in COT

Omaha!

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2023-02-14
Weather: 34° and clear

Q: Lansbury
PAX: 8 – Lansbury, Snowflake, Baby Driver, Sous Vide, Wally World, Incognito, Steve-O, The Janitor

Warm-O-Rama
SSH, Dynamics, Arm Circles, Toe Taps

Tha Thang
Sting Ring – Merkins & Bear Crawls

Mosey to shelter

3 Rounds: 20 hip things + 40 LBCs

2:1 Parking Lot Light Post Run w/9 stops of: 10 Merkins, 20 Big Boy Sit-ups, 30 Squats

Overhead clap walk then backward mosey back to base.

End in COT

Arctic Yule Rush Light

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2022-12-24
Weather: Clear 0° plus wind-chill

Q: Lansbury
PAX: 8 – Lansbury, Wally World, Lincoln Log, Jello Shot, Muck, Hertz, Incognito, Zebra

Warm-O-Rama
Rucks and sandbags on and move to bleachers.

Tha Thang
At football field, loaded 120#, 60#, and 50# sandbag onto Santa’s broken sleigh. (modified pallet).

HIMs rucked by LCA on path around and back to football field bleachers. Extra sandbag in tow. HIMs brought sleigh back, loaded up sandbags, and returned to base. HIMs did 3 minutes of Mary, including snow angels IC.

End in COT

MAN CAMP

by Lansbury, posted in Backblast

Location: Black Ops
Date: 2022-10-22
Weather: 78° and perfect

Q: Lansbury
PAX: 4 – Sushi, Lansbury, Zebra, Lincoln Log

Warm-O-Rama
AO: Man Camp Black Ops
PAX: @Sushi (Jeremy Sharp) @Crosscheck @Milli @Outlier @Robin @MySpace @Dumbbell @Lansbury (Lex, KY) Zebra (Lex KY) Lincoln Log (Lex KY)

Moleskin: 10 HIMs converged at Crossroads’ Man Camp in Neville, OH, for a weekend of fitness, fellowship, faith. After walking some trails, the HIMs circled up by the wood pile under the autumn afternoon sun.

Warm up
SSH
Copperhead Squats
Runner’s Stretches
Arm circles
Arm stretches

Tha Thang
Ring of Fire. 1 HIM bear crawled outside the circle as the others performed merkins or big boy sit-ups in alternating fashion.

“MAN CAMP.” HIMs discussed the 5 Marks of Man—including which ones were perceived strengths or weaknesses. The HIMs then performed 5 rounds—10 reps each—of the following:
Merkins
American Hammers (2=1)
No Surrenders w/jump
Chops
American Hammers (2=1)
Monkey Humpers
Pickel Pounders

PILATES. HIMs finished the beatdown with a brief pilates session involving Alabama prom dates and 3-point-toe-taps.

End in COT

For whom the “Belle” tolls

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2022-09-13
Weather: 59° | Crisp

Q: Lansbury
PAX: 13 – Oshag, Lansbury, Steve-O, Muck, Sous Vide, One Time, Bam, Showcase Showdown, Wally World, Incognito, Splitter, Zebra, Lincoln Log

Warm-O-Rama
FAFO

Tha Thang
Iron PAX Week 2 — 45-Minute AMRAP

13 Clydesdales chose violence as their first order of business.

The Clydesdales took center court with 5 points positioned 25-yarda out in the shape of a star.

The Clydesdales trampled the following to death:

5 Man makers
Rifle Carry Out
10 We’re not worthy
Farmer’s carry in
5 man makers
Rifle carry out
15 Goblet squats
Farmer’s carry in
5 man makers
Rifle carry out
20 Tricep extensions
Farmer’s carry in
5 man makers
Rifle carry out
25 KB swings
Farmer’s carry in
5 man makers
Rifle carry out
30 curls
Farmer’s carry in

Repeato.

Bonus: the Clydesdales’ carried coupons back to storage.

End in COT

12-10-8…2?

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2022-08-01
Weather: Questionable Humidity

Q: Lansbury
PAX: 10 – Lansbury, DeeDee(DR – Spring Hill), Muck, Dub-K, Axeman, Madoff, Sous Vide, Zebra, Wally World, Geppetto

Warm-O-Rama
Stretching, but not enough.

Tha Thang
Ruck
5 Rounds:
12 2-count flutter kicks with ruck
10 squat press with ruck
8 chest press with ruck
2 burpees
Ruck
4 minute step ups
Hip finisher

End in COT

Butt To Bench

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2022-06-27
Weather:

Q: Lansbury
PAX: 11 – Lansbury, Radio, Dub-K, Possum, Oshag, Sous Vide, Chewbacca, Muck, Zebra, Geppetto, Santa’s Little Helper

Warm-O-Rama
Ruck and dynamic warm-up

Tha Thang
5 Rounds:
10 Burpees
20 Ruck Chest Press
30 Ruck squat to bench with rock back and rock forward
40 Dead bugs
Ruck
Mary

End in COT

Pyramids

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2022-01-04
Weather: 22 and Clear

Q: Lansbury
PAX: 12 – Lansbury, Lincoln Log, Red Flanders, Muck, Axeman, Sous Vide, Possum, 49er, Showcase Showdown, The Janitor, Geppetto, Steve-O

Warm-O-Rama
Usual

Tha Thang
5-10-15-20-25-20-15-10-5 reps of Merkins, Flutter Kicks, and squats.

Basketball court suicide between each round.

Mosey to baseball field entrance. Calf raises, Copperhead Squats, and Lunges (20-15-10/40-30-20/20-15-10).

End in COT

Lansbury’s Return, Act II

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-11-30
Weather: 37° clear

Q: Lansbury
PAX: 13 – Lansbury, Axeman, Chewbacca, Steve-O, Boo Boo, Muck, Wally World, Incognito, Sous Vide, Showcase Showdown, Santa’s Little Helper, Oshag, Geppetto

Warm-O-Rama
Was there even one? Ring of Fire+Dynamic warm-up

Tha Thang
Mosey
AMRAP: 5 pull-ups, 10 Dead Bugs, 15 Squats, 20 LBCs, and parking lot mosey. Most PAX performed 7-9 cycles.
Mosey
5 minutes Pilates

End in COT

Lansbury’s Return, Act 1

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-11-29
Weather: 26 and clear

Q: Lansbury
PAX: 9 – Lansbury, Geppetto, Steve-O, Possum, Axeman, Muck, Sous Vide, Oshag, Santa’s Little Helper

Warm-O-Rama
Dynamic warm-up

Tha Thang
Half Mile ruck
Sevens doing split squats and hand release merkins
10 minute emom of squat presses and little baby crunches
Half mile ruck

End in COT

Oops, there goes my shirt / Up over my head / oh my

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-09-21
Weather:

Q: Lansbury
PAX: 13 – Lansbury, Wally World, TLC, Nurse Joy, Muck, Lincoln Log, Incognito, Sous Vide, Raquel, Steve-O, Red Flanders, Zebra, Ja-Booty

Warm-O-Rama
Dynamic warm-up without rhythm

Tha Thang
40/20 Tabata with 12 exercises (3 rounds each)

End in COT

CTF Ruck 2021

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-08-20
Weather: 80s and Clear

Q: Lansbury
PAX: 21 – Lansbury, Animal Style, Ping, Yanni, Spam, Possum, 49er, TLC, Raquel, Hertz, Weird Science, Red Flanders, Cherub, Lincoln Log, Zebra, Little King, Sous Vide, Showcase Showdown, Wally World, Splash Down, Nurse Joy

Warm-O-Rama
Circle up | Rules | Teams | Ken Greves Prayer | Map Release

Tha Thang
10 Waypoint ruck with 3 hour time limit. 8-10 miles traveled. PAX used QR Codes at each waypoint to log their time. Points awarded on a decreasing scale for each waypoint.

Bonus points awarded based on sand bucket transport. Loss of points for late return. Bonus points for timely return.

Special thanks to our scoring team and Toto for his ministry.

End in COT

Streetlights

by Lansbury, posted in Backblast

Location: Paddock
Date: 2021-07-02
Weather: 65 and Foggy

Q: Lansbury
PAX: 4 – Lansbury, Wally World, Sous Vide, Zebra

Warm-O-Rama
Dynamic stretching

Tha Thang
Bearcrawl circle with Merkins and Jump lunges
2:1 streetlight run with Merkins and Squats
Pilates halftime flow
2:1 streetlight run with Bob Hurleys and Curtsey Lunges
Hill sprint

End in COT

Stay Pyramid Schemin’

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-05-04
Weather:

Q: Lansbury
PAX: 10 – Lansbury, Boo Boo, Muck, Oshag, Bagman, Santa’s Little Helper, 49er, Sous Vide, Possum, Incognito

Warm-O-Rama
Mosey, SSH, Stretching

Tha Thang
Pyramid

Total: 21:10 • 7 intervals
Prepare: 10 sec • 1 interval
Work: 21:00 • 6 intervals

Cycle: 1
1. Prepare: 10 • 21:10
2. Work: 60 • 5 Manmakers/Burpees • 21:00
Cycle: 2
3. Work: 120 • 40 Grapplers • 20:00
Cycle: 3
4. Work: 180 • 50/25 Copperhead Squats • 18:00
Cycle: 4
5. Work: 240 • 30 HR Merkins • 15:00
Cycle: 5
6. Work: 300 • 100 Jump Ropes • 11:00
Cycle: 6
7. Work: 360 • 60 Big Boy Sit-ups • 06:00
Finish • 00:00

Barre-amid

Total: 21:10 • 7 intervals
Prepare: 10 sec • 1 interval
Work: 21:00 • 6 intervals

Cycle: 1
1. Prepare: 10 • 21:10
2. Work: 60 • 15 Curls/10 Dry Docks • 21:00
Cycle: 2
3. Work: 120 • 50 Sous Vides • 20:00
Cycle: 3
4. Work: 180 • 40 Double Tap Curtsy Lunges • 18:00
Cycle: 4
5. Work: 240 • 25 S2S Merkins • 15:00
Cycle: 5
6. Work: 300 • 75 LBCs • 11:00
Cycle: 6
7. Work: 360 • 150 Overhead Claps • 06:00
Finish • 00:00

The Q missed round 5. PAX performed 10 S2S Merkins at end.

End in COT

It pays to win place show.

by Lansbury, posted in Backblast

Location: Paddock
Date: 2021-04-30
Weather: 57 and slightly foggy.

Q: Lansbury
PAX: 4 – Lansbury, Lincoln Log, Wally World, Weird Science

Warm-O-Rama
IC: SSH and CHS
Stretching

Tha Thang
W – wave of Merkins up to 5
I – indian bearcrawls 3
N – no surrenders (20)

P – Plank (1 min)
L – Lunges (30)
A – A-rods (30)
C – Catalinas (10)
E – Elevated heel touches (10)

S – smurf jacks (20)
H – Howling monkeys 2 rounds
O – Overhead Claps (50)
W – wave of Merkins up to five

Run to bottom of lot and back.

Repeato

End in COT

Waterlogged

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-04-26
Weather: Foggy

Q: Lansbury
PAX: 8 – Lansbury, Zebra, Oshag, Sous Vide, Muck, Incognito, Possum, Santa’s Little Helper

Warm-O-Rama
SSH, Line Hops, Toe Taps, and stretches.

Tha Thang
Ruck.

3 Rounds: 20 Merkins – rifle carry down hill – bent over rows – rifle carry up hill.

3 Rounds: 20 Curtsey Lunges – mosey down hill – 20 squats – bernie sanders back up hill.

Ruck.

End in COT

Inhale/Exhale

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-04-06
Weather:

Q: Lansbury
PAX: 6 – Lansbury, Sous Vide, Muck, Incognito, Weird Science, Wally World

Warm-O-Rama
SSH, Toe Taps, Line Hops, Stretching, Butt Kickers, and High knees

Tha Thang
Mosey to football

40 overhead presses
30 grapplers
20 curls
10 man makers

Indian Run

40 Bobby Hurleys
30 side lunges (15 each leg)
20 HR Merkins
10 Squat press

Indian Run/Mosey to base to pick up 6

40 rows
30 merkins
20 Goblet Squats
10 derkins

Indian Run

40 side straddle hops
30 pickle pounders
20 big boys
10 burpees

End in COT

Missing that old Lansbury

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2021-03-30
Weather:

Q: Lansbury
PAX: 13 – Lansbury, Weird Science, Oshag, Possum, Incognito, Boo Boo, Zebra, 49er, Radio, Toto, Sous Vide, Wally World, Muck

Warm-O-Rama
Stretching

Tha Thang
Four Corners: Football Field

20 15 10 5 : Burpees

20 Star Crunches

40 30 20 10 : Merkins

40 Big Boys

80 60 40 20 : Squats

80 Mt. Climbers

100 75 50 25: Overhead Claps

100 LBCs

End in COT

Snow Blocks

by Lansbury, posted in Backblast

Location: Foxhole
Date: 2021-01-16
Weather: 33 with snow

Q: Lansbury
PAX: 11 – Wally World, Splash Down, Lincoln Log, Zebra, Lansbury, Animal Style, Weird Science, Erector, Whitewall, Incognito, Bonjour!

Warm-O-Rama
Warm-up

Tha Thang
Squat Toss coupon across field. After each toss, lunge walk to coupon. Perform 6 Flutter Kicks, 4 Rows, and 2 Merkins.

Carry back.

Side toss coupon across field. After each toss, bear crawl to coupon. Perform 6 squat presses, 4 curls, and 2 burpees.

Overhead carry back.

3 rounds on hill side: 10 Irkins, 10 Big Boy Sit-ups, and 10 firkins.

Coffeeteria. 5 for 40 minute pre-ruck.

End in COT

Square Wheel

by Lansbury, posted in Backblast

Location: Paddock
Date: 2020-12-04
Weather: 44 with light rain.

Q: Lansbury
PAX: 3 – Lansbury, Whitewall, Weird Science

Warm-O-Rama
Weird Science took us through 20 SSH. YHC took us through 20 Imperial walkers and stretches.

Tha Thang
Pyramid of Pain:
10 Walkout merkins
30 LBCs
50 Squats
25 HR Merkins
100 Overhead claps

10 Minute EMOM: 10 Ruck plate swings + 10 Ruck plate curls + 10 Ruck plate overhead presses

Two Rounds: 10 Pull-ups X 20 Big Boy Sit-ups X 10 Bench Dips X 40 Flutter Kicks w/ruck plate

Plate work finish.

End in COT

Raise the Barre

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2020-11-17
Weather: 40s and clear.

Q: Lansbury
PAX: 19 – Ping, Incognito, Wally World, Lincoln Log, Toto, 49er, Purple Rain, Raquel, Oshag, Muck, Possum, Mister Slate, Sous Vide, Santa’s Little Helper, Animal Style, Zebra, Joella , Bear Claw, Lansbury

Warm-O-Rama
Mosey to the playground.

Tha Thang
Tabata Barre (4 x 4 of 40/sec work 20/sec rest)
Rhythm Barre Squat + Overhead Clap
Side Barre Raise + Arm Raise
Barre squat + hug
Double Tap Curtsey Lunge

Pyramid of Pain:

1:00 – 25 Saturday Nights

2:00 – 25 Saturday Nights + 25 Hand Release Merkins

3:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s

4:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s + 40 Skater Hops

4:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s + 40 Skater Hops + 25 Burpess

Mosey back to base.

End in COT

Start Wearing Purple

by Lansbury, posted in Backblast

Location: Paddock
Date: 2020-11-13
Weather:

Q: Lansbury
PAX: 5 – Lansbury, Mister Slate, Whitewall, Raquel, Weird Science

Warm-O-Rama
Mosey around parking lot. 20 SSH. OYO stretching.

Tha Thang
100 Plank Jacks
100 LBCs
100 OHC
75 Squats
75 Merkins
25 Big Boy Sit-ups
25 Squat Jumps

Dip when directed to start wearing purple by our favorite gypsy punk rockers.

End in COT

Table Talk

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2020-10-26
Weather:

Q: Lansbury
PAX: 16 – Pom Pom, Purple Rain, Wally World, Backdoor, Toto, Possum, Santa’s Little Helper, Oshag, Zebra, Sous Vide, Axeman, Weird Science, Lansbury, Mister Slate, Boo Boo, Dot Matrix

Warm-O-Rama
Move.

Tha Thang
Ruck circuit with sandbagged tables overhead and three PT stations.
5 minute EMOM finish of Burpees and LBCs

End in COT

Pave Paradise

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2020-10-20
Weather: 60 and almost raining

Q: Lansbury
PAX: 18 – Lansbury, Lincoln Log, Weird Science, Incognito, Mister Slate, Purple Rain, TLC, Boo Boo, Sous Vide, Oshag, Santa’s Little Helper, Ping, Animal Style, Possum, Splash Down, Wally World, Muck, Toto

Warm-O-Rama
SSH and Stretching

Tha Thang
Bear crawl the length of the parking lot. PAX stopped every two parking spaces to perform 2 Burpees (≈60 Burpees).

1/4 Mile run.

PAX practiced cadence counting 30 SSH hops.

Crab walk/Lunge Walk back, stopping every two spaces to perform hand release/CrossFit Merkins.

End in COT

100 Meters at a time

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2020-09-22
Weather: 47° Crisp

Q: Lansbury
PAX: 13 – Lansbury, Zebra, Incognito, Sous Vide, Possum, Wally World, Oshag, Santa’s Little Helper, Raquel, Muck, 49er, Mister Slate, TLC

Warm-O-Rama
Grab coupons and mosey to football field.

Tha Thang
100 Meter Coupon Farmer Carry
100 Meter Run
100 Meter Coupon Front Carry
100 Meter Run
100 Meter Coupon Farmer Carry
100 Meter Run
100 Meter Lunge Walk
100 Meter Run

Rinse and Repeat until 6:07 AM.
Return to base for Yoga finish.

End in COT

(Almost) Mogadishu Mile

by Lansbury, posted in Backblast

Location: Foxhole
Date: 2020-08-29
Weather: Light rain and 70s

Q: Lansbury
PAX: 7 – Lansbury, TStark, Animal Style, Raquel, Sparky, Weird Science, Sushi

Warm-O-Rama
IC – SSH, CHS, Hillbillies, Frankensteins, runners stretch, arms stretches.
Dynamic Leg Stretching.

Tha Thang
The Mogadishu Mile
1 mile run
25 Overhead Presses
50 Coupon Curls
75 Bent Over Rows
100 Walking Lunges
25 yard Sprint & back
100 Merkins
25 yard Sprint & back
100 Air Squats
75 Overhead Presses
50 Coupon Curls
25 Bent Over Rows
1 Mile Run

PAX pushed themselves as a team and came close to completion. We have a benchmark.

Thank you F3LOUISVILLE’s Wide Right for the format.

End in COT

Sample The Taste

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2020-08-25
Weather:

Q: Lansbury
PAX: 11 – Lansbury, Possum, Incognito, Boo Boo, 49er, Sous Vide, Oshag, Raquel, Zebra, Muck, Axeman

Warm-O-Rama
PAX enjoyed Lansbury’s beautiful voice as it led a classic warm-up IC.

Tha Thang
1/4 mile mosey.
3 step ladder: 20 Squats, 40 Shoulder taps, and 50 Big Boys
1/3 mile mosey
Table Talk: Two groups of pax carried a picnic table down and back across the parking lot. 3 rounds with PT between. Final round concluded with 2×10 team shoulder press using the picnic table.
1/4 mosey back to base.

End in COT

Faux Mumbleruck

by Lansbury, posted in Backblast

Location: Gridlock
Date: 2020-08-24
Weather: Muggy and 70s

Q: Lansbury
PAX: 9 – Lansbury, Sous Vide, Possum, Axeman, Oshag, Muck, Toto, Boo Boo, Santa’s Little Helper

Warm-O-Rama
Ruck and circle back for Oshag.

Tha Thang
Ruck. PT on the hill. Ruck. PT. Ruck.

Calf raises, curls, overhead press, single arm rows, dead lifts, Saturday nights, flutter kicks, squats.

End in COT

This must be the Foxhole (Naive Melody)

by Lansbury, posted in Backblast

Location: Foxhole
Date: 2020-08-01
Weather: 70s and Muggy

Q: Lansbury
PAX: 10 – Lansbury, Mule, Sushi, Ollie, 49er, Zebra, Sparky, TStark, Ricky Bobby, Weird Science

Warm-O-Rama
PAX got loose absent gin and juice

Tha Thang
Tabata: 6 exercises, 4 rounds each. 45 seconds of work. 15 seconds rest. 30 seconds rest between exercises.

Mosey to two cone courses chock full of silly exercises.

10 minute EMOM

Talking Heads prevailed with some Pilates movements to strengthen the PAX’s super weak hips and surprisingly vulnerable knees.

Bell Curve Prevailed.

End in COT