BackBlasts

BackBlast 100 yards so many different ways…

100 yards so many different ways…

Conditions COOL!!!!  High 50’s Sunshine started a group text a while back to those of us that don’t hit #TheVillage on the regular asking us to Q.  Sure thing!!  This is what a great AOQ does…fill that sheet with variety and get some fresh ideas and faces there.  I was glad to oblige and today …

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BackBlast Plan Bravo

Plan Bravo

Conditions: Mid/high 70s; earlier morning thunderstorms tapering off. This morning was one of YHC’s routine monthly Qs at his home AO #BombSquad (BS).  YHC was monitoring the weather as there was torrential rain storms throughout the evening and into the early morning.  YHC/QIC had an epic beatdown planned (in order to keep up with my …

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BackBlast HIIT Saturday Repeat

HIIT Saturday Repeat

HIIT 1 minute exercise followed by 10 second rest. (jump rope, big boys, ‘merkin hand-release, mountain climbers, lunges) x 3 (bicep curls, flutter kicks, man-makers, plank jacks, side straddle hop) x 3 (dips. overhead press, shoulder taps, crunches, jump rope) x 3  

BackBlast Saturday BombSquad

Saturday BombSquad

HIIT 1 minute exercise followed by 10 second rest. (jump rope, big boys, ‘merkin hand-release, mountain climbers, lunges) x 3 (bicep curls, flutter kicks, man-makers, plank jacks, side straddle hop) x 3 (dips. overhead press, shoulder taps, crunches, jump rope) x 3    

BackBlast The Riviera

The Riviera

The conditions: 65° Pre-Run/Ruck: 5 Disclaimer Given Warm – Up 25 Side straddle hops – IC 15 Merkins – OYO Mosey 15 Windmills – IC 20 Imperial walkers – IC Mosey 15 Through the tunnel – IC 10 Burpees – OYO (20 for Bluegrass) Mosey 15 Windmills – IC Quarter Pounder (Run, exercise, backpedal back …

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BackBlast It’s as easy as 1-2-3

It’s as easy as 1-2-3

This was the most beautiful fall day for a workout. This was also a textbook example of how F3 encourages the kind of accountability that gets us to improve ourselves in ways we wouldn’t if we were attempting this stuff by ourselves. As we neared 7:30, there was no one in sight for the workout. …

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BackBlast Dead Battery?? 800 lbs already loaded!!

Dead Battery?? 800 lbs already loaded!!

Conditions 70, Damp, turned very wet. Monday morning arrived and YHC was excited to Q!  And bring some new coupons to #BombSquad after reading about the cinderblocks that were there getting destroyed last week.  So, YHC loaded up the Subaru with a ton of coupons yesterday and was ready to roll.  Chug a cup of …

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BackBlast Its a Wrap! JudeeChop – The Return

Its a Wrap! JudeeChop – The Return

Conditions: High 70s with low humidity and the ground was dry (enough). The #JudeeChop (JC) crew had been trying to wrap up the season earlier on a high note before the ground became too cold & hard to play on (lesson learned from last year – lol).  However, hurricane Florence overruled us as well as …

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BackBlast Blackbeard Geometry

Blackbeard Geometry

Warm up – Side Straddle Hops IC, Merkins, SS Hops, Tempo Squats, SS Hops, Wide Merkins, Little Baby Arm circles. Mosey out and around to the Soccer Field for a geometry lesson, Equilateral Triangle?  what is that?  60degree triangle, groups of three 1 Min workouts, 30 sec break to mosey/karaoke to next point of the …

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BackBlast Playground Beatdown at The Village

Playground Beatdown at The Village

It was a brisk morning as 9 Village Pax rolled up for a Friday beatdown.  With another hurricane in our rearview mirror, all Pax were ready to get the weekend started with some hard work in the gloom. 1 minute warning Full disclaimer given Warmed up with: SSH IC x20 Merkins OYO x 20 Imperial …

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