Maybe it’s impending fatherhood, maybe it’s the sun that rises prior to workout’s end, maybe it’s the visualization on Epoxy in his ice skating outfit apparently he likes to wear on weekends – just consider yourself lucky I wrote a backblast, and unlucky if you are just reading this and were not there to experience it. #itcouldalwaysbeworse
Warm-Up
Brisk jog, 25x SSH, 20x Imperial Walkers, 10 to 1 Jack Webbs, 10x King David Leg Kicks, 10x Good Mornings – stretch out cuz you’re gonna need it
The Thang
The basic jist here – wreck your arms, then wreck your legs. In that order.
2 groups, 1 on the railings adapted to a pull-up bar, and 1 recovering by various plank – flapjack.
- 15x Australasian Pull-ups – High Plank Hold
- 15x Australasian Pull-ups – Sarkozy & Putin
- 15x Australasian Pull-ups – Chilcutt
- 15x Australasian Pull-ups – High Plank Hold
Grab a spot on the picnic tables
- 20x Diamond Incline Merkins
- 20x Dips
- 20x Diamond Decline Merkins
- 20x Dips
Over to the Nameless Hill (It’ll be something w/ Mulch in it, more on that later) (oh, an no 10 counts, I don’t like to waste time counting)
- Run up the stairs, run up the hill, around the mulch, and back down
- Plank to recover
- 1x Merkin (just in case you didn’t do enough prior)
- Broad jump up the stairs, run up the hill, around the mulch, and back down
- Plank to recover
- Right leg hop up the stairs, run up the hill, around the mulch, and back down
- Plank to recover
- Left leg hop up the stairs, run up the hill, around the mulch, and back down
- Plank to recover
- Sprint up the stairs, bear crawl up the hill, run around the mulch, and back down
- Plank to recover
- Sprint up the stairs, lunge walk up the hill, run around the mulch, and back down
- Plank to recover
- Spring up the stairs, run backwards up the hill, run around the mulch, and back down
- Plank to recover
Find a grassy spot on the baseball field – Mary is a dirty one today
- 10x Standard Merkins
- 20x LBC
- 10x Diamond Merkins
- 20x Freddy Mercury
- 10x Wide Merkins
- 20x Heels to Heaven
- 10x Right arm offset Merkins
- 20x Russian Hammers
- 10x Left arm offset Merkins
COT
Took suggestions from everyone on the Nameless Hill’s name. Big Moe & Mulch “something” seemed to be popular. I vote for Big Moe Mulch. What happens when they use the mulch up? Guess you had to be there. Back in my day they had piles of mulch on top of that wee hill!
I counted 146 Merkins today. How many Merklins did you count? Now do back and drink for every merkin you read during this backblast.
- TARP is Qing BB Wed – be there, Cade is being adapted as a kettle bell.
- All other workout’s canceled Thursday except Heavy Metal. Be there, or Post Alone. Cold and Alone.
- Get with Lamp on the Komen Run 5k
- Go Ruck – did it
- Pray for Marley. He has to work Monday. He also needs a haircut, and potentially a new real job.
