Author: Oshag

Mary had a LBC

by Oshag, posted in Backblast

PAX: Oshag (Q), Sous Vide, Duggar, Linc, Count Chocula, Incognito, OG

Beautiful 30 degree morning with almost no wind. I won’t say great, but good conditions in the gloom for a beatdown.

Mosey to the basketball courts for dynamic stretches for our WU. A variety of stretches were used.

The Thang:

The dual basketball court formed our AO for the gloom. Running would consist of laps around both courts at the following paces – 1 = mosey, 2 = quick jog, 3 = all out, 4 = sideways slides. To add to the fun, 2 pair of dumbbells (not named Duggar or OG) were added to the mix – a 15 lbs & 25 lbs. The dumbbells (including Duggar and OG) went with us for each lap. Numbers were randomly called out to change the pace of the run.

Periodic stops to running were used for the following Mary exercises:

LBC’s

Big Boy Sit-Ups

4 Count Mountain Climbers

2 Count Kick Thrus

2 stops were made to pay tribute to Johnny Cash with a 3-minute plank to Folsom Prison Blues by Small Town Titans. The song might be a little longer than 3 minutes but don’t tell the PAX. ( https://www.youtube.com/watch?v=hAHjM6a9fYA )

End with a COT. 

Ode to Pinky

by Oshag, posted in Backblast

In honor of Pinky’s new military status, I’m dedicating today’s BB to him.

PAX: 9 total – Oshag (Q), OG, Duggar, Linc, Count Chocula, Sous Vide, Fragile, Kisses, Birdman

Warm-Up – Mosey to tennis courts for arm swings and leg stretches – not much order, mostly OYO.

Brought 45 lb plates and one set of 25 lb dumbbells with us.

The Thang:

Round 1 – Wipers while holding the 45, partner ran 3 tennis courts dropping for a Superman at each line – super easy just like the name.

Round 2 – Curls with the 45, partner ran 3 tennis courts dropping for a Lazyman (made up name) at each line. Also, super easy, not even sure why we did it.

Round 3 – Overhead Squats with 45, partner ran 3 tennis courts and completed a Walk-Out at each boundary – almost not worth including it was so easy.

Round 4 – One legged deadlift with 45, partner ran 3 tennis courts dropping for a Diamond Merkin at each boundary.

Took a break from the rounds to complete our monthly challenge – 3 minute Plank to the song Made For This – Q was able to convince the PAX that this was only a 3-minute song. Monthly Challenge === AYE!!!!

All out sprint over all tennis courts – down and back. Fragile killed this exercise – might have paid for it later, but he owned these reps.

Kisses chose number 4 allowing us to repeat Round 4 – warm up was almost over by this point.

Planked it up while a song finished, full-court sprint, back to Plank and finished with 20 Mountain Climbers.

Mosey back to start of AO and finished in a COT.

45s are still in my car patiently waiting to be unloaded.

Deck of Pain

by Oshag, posted in Backblast

skinned-elbow-wound-care

#Duggaractualpic #callmeold #bearcrawl10count #CatalinaWineMixer

PAX: Oshag (Q), Duggar, OG, Sous Vide, Fragile, Incognito, Zebra

Warm Up – Mosey to basketball courts and dynamic stretching. Didn’t waste time on warming up so we could get to the Thang.

The Thang:

Deck of Death

  • Hearts – Gas Pumps
  • Clubs – Bobby Hurleys
  • Spades – Run the basketball courts touching every line with alternating hands
  • Diamonds – Catalina Wine Mixers – combo of plank and Merken
  • Jokers – 1st two Jokers = circle Burpees. Jokers went back into the deck. 2nd time around, Walkout Burpees – combo of a Walkout, pushup, then finish the burpee, then the last Joker is a Mountain Burpee – drop for the Burpee, Merken, while in front leaning rest position knock out 2 Mountain climbers for each leg, finish the Burpee.
  • All 5 cards = 5 Burpees
  • Aces = 5 reps

10 counts were provided by the old man haters OG and Duggar by Bearcrawling around the circled up group.

The deck did not destroy us, we destroyed the deck (with some elbow casualties thanks to the Catalinas – better done on grass).

Mosey back to the post.

Finished in a COT.

 

Made for This!!

by Oshag, posted in Backblast

iron-sharpens-iron

Coldest Post of the year – Iron sharpening Iron this morning for sure.

PAX: Oshag (Q), Opera Ghost, Duggar, Zebra, Nickels

Warm up: Didn’t happen, bodies didn’t warm up until we were well into today’s Thang. We attempted to warm up with Hurpees, planks, Merkens, and Mountain Climbers. Did. Not. Happen.

The Thang:

Since warm-up was a fail, we jumped into the thing.

Made For This – (thank you Carrollton for this song) – Meat hangers with a burpee each time we heard the title.

Quick mosey lead into Decline Merkens, mosey back lead to incline Merkens. Mosey back to starting point for dumbbell curls and your choice of Mary.

Rinse, repeat. For the last 2 rounds of Made For this high knees and Coach Sherrills (grass drills) were subbed for Meat Hangers and Burpees.

A few 10 counts were provided thanks to OG as he counted out to 10 on an ab wheel.

BIG FINISH – Curl/Merken down ladder. 10 reps of each, 9 reps, 8…you get the idea. If not, come out and we’ll show you.

Finish: COT

For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do. Ephesians 2:10. In other words, you were

MADE FOR THIS

 

What does the fox say?

by Oshag, posted in Backblast

what-does-the-fox-say_o_2231547

Cold post this morning but it brought out a red fox that joined us for our warm up.

PAX: 3 – Incognito, Sous Vide, and Oshag (Q) + fox, headlocked as Paddock.

WU – Mosey around the parking lot and Merkens

The Thang:

Modified the 50 WO from a couple of weeks ago:

Mosey to the hill, ‘sprint’ up the hill, continue the mosey back to starting point. Exercise, repeat mosey. Dumbbells were provided.

Round 1 – 10 burpees, 10 curls

Round 2 – 10 Big Boy Sit-ups, 10 step-ups with dumbbells

Round 3 – both exercises with dumbbells – 10 squats, 10 overhead presses, followed by 10 squat presses

Round 4 – 50 each – LBCs, Side Straddle Hops, Mountain climbers, Merkens

Round 5 – Arm burnout to finish – curls and Merkens on the dumbbells, down the ladder from 10 (10 curls, 10 Merkens, 9 curls, 9 Merkens….)

COT

Get out of the cold.

 

Shrinkage

by Oshag, posted in Backblast

shrinkage

Well, we’ve been talking about it since the middle of the summer…no post had yet happened in the rain. That ended today on a balmy 35-degree morning that was spitting rain and sleet and snow by the time I got home. It’s really the worst of all scenarios – the ground was already soaking wet, cold temps, and more rain and ice on the way. Just a lovely morning.

PAX: 5 = OG, Sous vide, Linc, Yanni, Oshag

Q: Oshag

Warm-up: There was none, did you miss the part about it being 35 degrees and raining?

The Main Thang:

The 45 lb plates made there return for today’s fun.

Round 1:

PAX 1 – Wipers while holding the 45 over his chest which essentially amounted to a rain/ice shield today.

PAX 2 – Superman at each of 5 or 6 cones 10 yards apart

Round 2:

PAX 1 – Curls with the 45

PAX 2 – Lazyman (lay on back) at each of 5 or 6 cones 10 yards apart

Round 3:

PAX 1 – Overhead squats

PAX 2 – Walkout at each cone

Round 4:

PAX 1 – Deadlifts with 45

PAX 2 – 2 Diamond Merkens at each cone

Repeat – honestly, I cannot remember if we did it 2 or 3 times – it was cold and by this time we were soaking wet.

The Finish:

20 Pop ups

20 Dips

20 Curls

20 Step ups

20 Incline/Decline Merkens – PAX choice

20 Curls

End in Circle of Trust which included some high knees and jump squats.

Arm? Day

by Oshag, posted in Backblast

muscular-arm-flexing-bicep-illustration

PAX:12 – AYE, double digits for a weekday post!!

Q: Oshag

Rules for the Day:

No running – Linc’s request – didn’t happen

Burpees for Everyone – Mumblechatter chickens wouldn’t make a call

No 10 counts – Thanks to OG calling me old!

Arm Day – Because Incognito AKA ‘I’m a Star’ wrecked our legs the day before

Warm-up

Burpees and leg/arm stretches. Burpees included Hurpees (hand release burpees) and one-legged burpees. Arm and leg stretch, Count-O-Rama and Name-O-Rama while stretching.

Main Thang – 2 phases:

Phase 1

Part 1

Made for This – Carrollton  — Meat hangers (pulsing Al Gores) with burpees on the ‘Made for This’ chorus, which also switched to Hand Release Merkens later in the morning (repeated 3 times)

Part 2

Same song but switched to High Knees with a Coach Sherrills (Up-Downs/Grass Drills) on the chorus (repeated 3 times)

Phase 2 

Took advantage of the new AO. 3 retaining walls, run to the wall for 5 Incline Merkens, repeat at each wall, climb to the top and turn around for 5 Decline Merkens at each wall on the way down.

Ever present for today’s workout were 3 sets of dumbbells – must clarify since the word dumbbells can be too widely applied – 2 sets of 25 lb weights and 1 set of 20 lb weights. Once we picked up the weights, we did not put them down until 6:15. Weights were passed between the PAX so that someone was curling for the rest of the workout.

End with C-O-R and N-O-R with one more set of 5 Burpess because OG. Finished in a COT.

Words of the day, Design over Desire. Don’t let your Desires wreck God’s Design for your life. YOU were Made for This – His Design.