Author: Lil Wayne

Vacation Prep Backblast

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  • When: 07/31/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Bubbleguts, Cuddy, Door Knob, Double Dipper, Faulkner, Haggis, Kevorkian, McRib, Mr. Roboto, Peeping Tom, Pyro, Stickbuilt, Unicorn


The heat was back on this morning as 15 gathered together on the last morning of July.  We took a long lap then did:

SSH IC x 10, Cotton Pickers x 10 IC, Merkens x 20 SC, American Hammers x 20 IC, Windmills x 10 IC, Mountain Climbers x 10 IC.

We then got down to business with The Bearmuda Triangle:  there were 3 cones in a triangle, approximately 25 yards apart.  At the 1st Cone, 1 Burpee was done and Bear Crawl to 2nd, where 2 Burpees were done and Bear Crawl to 3rd, where 3 Burpees were done and Bear Crawl back to 1st cone.  This was rinsed and repeated x 2. We then took a short lap.

Thoroughly warm, we paired up and moved on to the meat of the workout:

Partner 1 ran backwards across parking lot, did a Bobby Hurley and ran forwards back, then did that again, while Partner 2 did an exercise.  Then partners flap jacked.  The exercises and total number of reps were:

Burpees- 100

Squats- 300

LBC’s- 150

Little Baby Arm Circles- 300

Merkens- 150

Imperial Walkers- 300

And that was all the time we had today.

Great work!  Thanks for coming out!

Fartlek Backblast- Hills and Thrills

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  • When: 07/15/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Black Dog, Gander, Goose, Oz, Peeping Tom, Plan B, Sputnik, Winthorpe


10 gathered this morning for some running in the tropical weather.  We started off with

Blue Hawaii Lap, then 20 Squats SC, 20 Merkens SC and 10 Cotton Pickers IC.  Then, another

Blue Hawaii Lap, followed by 20 Squats SC, 20 Merkens SC, 10 Imperial Walkers IC.

Then it was time for The Hills.  We headed to the bottom of the hill on the banks of the Trent and did:

Up and down x 5, forward run, followed by 10 Burpees.

Then Up backwards, down forwards x 4, followed by 10 Burpees.

Then up and down forward run x 5 followed by 10 Burpees.

Then it was time for The Thrills.

We did a Prisoner Run out to the entrance of Country Club, followed by a Snake Run down Country Club, left on Country Club and around to Garber.

We did 6 sprints down, 10 Merkens OYO and recovered by finishing the lap.

Then it was back to the parking lot, where we did 20 Squats and 20 Merkens.

Thanks for coming out!  Great work!

Fartlek Backblast

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  • When: 06/24/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Plan B, Sandbagger, Sputnik, Winthorpe


After a week of vacation, it was Back in the Saddle for your Q today with a small group of 6 this morning.  We started with a Blue Hawaii lap, then did high knees x 10 IC, sun gods x 10 IC, cotton pickers x 10 IC and mountain climbers x 10 IC.  We then did:

2 long Blue Hawaii laps.  After each lap, a set of mini-BLIMPS (5 Burpees, 10 lunges, 10 imperial walkers, 10 Merkens, 10 plankjacks and 10 squats) were done.

We then moseyed over to the bottom of the hill, where we completed 5 runs up (and down) the hill, followed by 15 burpees, followed by 3 backwards runs up/forwards run down the hill, followed by 10 Burpees.

We then moseyed over to one of the new and improved speed bumps next to the wall, where we started a set of 11’s.  1 Merken, run to Country Club entrance, 10 squat jumps, run back to speed bump, 2 Merkens, and so on and so forth.  We ran out of time before we were able to complete that set, but most of us were able to get 80-90% done.

Good work.  Special prayer for Winthorpe and congratulations on his 20th wedding anniversary.  Enjoy Jamaica!

Backblast- Symmetry at The Point

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  • When: 05/17/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Black Dog, Blue Hawaiian, Cuddy, Deuce, Double Dipper, Flank Steak, Gander, Ingrown, Mr. Roboto, Peeping Tom, Pyro, Sandbagger, Stye


Good Times at the Point this morning.  15 brave men came together and got right into it with:

10 SSH IC, 10 Mountain Climbers IC, 10 Cotton Pickers IC, 10 High Knees IC, 10 Windmills IC. We moved on to

1 Lap followed by 1 set of BLIMPS: 10 Burpees, 20 Lunges, 20 Imperial Walkers, 20 Merkens. 20 Plankjacks and 20 Squats.  Next was

Ascending Cur Crawl- 1 Derken with feet on curb, Bear Crawl across street to next curb, 2 Derkens, Bear Crawl back and so up to 13 Derkens.  That was a tough one.  We next did

Indian Run to field by traffic circle on Front, where we did:

5 exercises OYO.  After each exercise, sprint to 1st cone (~50 yards), lunge to 2nd and mosey back to the start for next exercise.  Exercises were:

50 SSH

50 Merkens

25 Burpees

50 LBC’s

25 jump squats/25 squats

Indian Run back to Union Point, where we did

Descending Curb Crawl: same as before, only starting at 10 Irkens and going down. Then there was a

Half Lap followed by BLIMPS with 5 Burpees and 10 each of the other exercises.

That was it.  Nice work and thanks for coming!  Have a great weekend!

 

The Usual Suspects Backblast

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  • When: 04/26/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Black Dog, Butterball, Double Dipper, Flank Steak, Gander, McRib, Oz, Peeping Tom, Plan B, Pyro, Sandbagger, Schrute, Stickbuilt


15 of the Usual Suspects gathered on a beautiful morning at Union Point for some work.  We started off with:

1 lap, followed by a Circle Burp- High Knees and went around the circle, with each Pax saying “Down” for 1 Burpee.

Mountain Climbers x 10 IC

Cotton Pickers x 10 IC

Imperial Walkers x 10 IC

Michael Phelps x 10 IC

For The Thang, we did “Seven of Diamonds” using our traditional lap as the Diamond, exercises done in multiples of 7.

We first did 7 Burpees OYO at each corner, running from corner to corner.

14 Carolina Dry Docks at each corner, single count, running betwee.

21 Squats at each corner, running long parts and Bear Crawls for short parts.

28 Plankjacks at each corner, running long parts and crabwalking half of short parts.

21 Sumo Squats, lunging half of short parts, running long parts

14 Hand Release Merkens at each corner, running from corner to corner.

Running out of time, we ended with 10 Burpees OYO, 50 LBC’s single count and 10 American Hammers IC.

Great work!  Thanks for coming out and have a great weekend!