Back-Blast: Whineman’s Hill – 02.07.19

PAX: Brain (showing off the guns and quads for the warm weather in the high 40s) Hack, Fresh Prince, Grovetucky, Tarmac, LaLa

QIC: Mariah

After considering a roll in the grass for Brain we did a quick hammy stretch oyo then mosey around the park up to the fire station.

COP
SSH x30ic
SS-squat jumps x15ic
Mosey down hill to playground for a slower paced stretch inspired by Conor McGregor…

Article/demo here: https://bit.ly/2SfKTqc
1 – flexion gaping – kneel to ground and place one ankle behind other knee and sit down far as you can move hips side to side. Hold for time, switch.
2. Forward lunge – elbows to ankle, sink hips to ground, hold for time, switch.
3. Side lunge – sink hips to ground, hold for time, switch.
4. Toe squat – deep as possible with knees together, hold for time. 10ct each pax.
5. Hinge squat – spread legs hands on outside shoes, straight legs/flat back, hold 5ct, hinge to deep squat hands still on shoes chest up/back flat, 5ct, repeato x10 (like monkey humpers).
6. Dead hangs – we split the pax for this. Half did lean hangs from swing chains letting lats stretch taxing their grip while the rest of the pax ran a half park loop. Switch/repeato.

*THE THANG*
(2 rounds) Partner up. Both do a full leg blaster (20 squats, 20 lunge, 20 jump lunge, 10 jump squats). When both are finished leave in opposite diections at a moderate pace and do a loop of the entire park (approx 800m). When you meet in the middle 20 hand slap merkins together. Continue loop faster pace opposite directions back to playground trying to beat your partner back. REPEATO

When this was complete we did the McGregor stretch circuit one more time starting with the lunges.

Times up. Mosey to flag.
Count-o-rama, Name-o-rama, COT
Grovetucky took us out in prayer.

Guys are getting strong and fast. It’s always a good push being around strong PAX to keep things moving. Great group today.

YHC
Mariah

Back Blast 01.07.19: The Bear

Where: Jones Middle School (aka: Camp Willis, The Bear)
When: 01.07.19 at 0530-0615
PAX: Teach, Grovetucky, Fresh Prince, Brain, Rash, LaLa, Hack, Specimen
QIC: Mariah

Things were looking like we’d have a skeleton crew until about 4 more PAX showed up right at 0530. Quick disclaimer on the move (for practice) as we took a mosey over to the track.

COP: We cirlced up on the pad at the Northwest side of the track.
SSH ICx30
Imperial Walkers ICx20
Cotton Pickers ICx13
Deep Lunge rotate to sky x3 sit back hamstring stretch – each side
Sungods ICx10
Overhead Claps ICx10
Seal Claps ICx10
Air Press ICx10
25 Burpees OYO

THE THANG:
With everyone nice and warm from burpees we took off for an Indian Run. Encouragement for each sprinter just happened on its own during the whole run. It was a beautiful thing.  Not a single person asked how far we were going. Had it planned to just add a lap or 2 soon as someone asked, but not these guys… because it didn’t matter. They know we go until it’s over. We stopped at 2.5 laps at the pull-up bars.

CIRCUIT 1:
10 Pull-ups
– 3 Palm Forward
– 3 Palm Inward
– 2 One forward one in
– 2 more the opposite way
plank for 6 then lineup at stadium steps

Step ups in cadence
Step up, knee up, step down, lunge ICx10 each leg

REPEATO CIRCUIT 1

CIRCUIT 2:
Inspired by Schembechler’s chasing of the dog runs at The Van Saturday we utilized the same format for some urban warrior training. Real world stuff like stopping run-a-way shopping carts in parking lots, saving a toddler from certain death headed toward a pool, catching your dog off leash. Real man stuff.

2 equal lines, both guys at the front of the lines lay face down.
Person in line #1 says go, gets up and starts jogging a 100m in front of the stadium steps
Person in line #2 has to do 5 hand release merkins, jump up and sprint to tag the other person before they get to the end of the stadium steps. Both mosey to finish the 100m then do 5 burpees together as the rest of the PAX completes the same behind them. Then REPEATO in the opposite direction. The goal was for each PAX to get 4 sprints in (8 trips), but we cut it early to mosey back to the pad for some mary.

AB CIRCUIT:
Arms up crunch IC on the up x30
Heels to sky IC on the up x30
LBCs ICx15
WWIs IC on up x30

Mosey back to the flag for 5 Moguls.

Name-O-rama & COT: 
Brief words about accountability followed by Grovetucky taking us out in prayer. Always comforting to know guys are going to be there. Every time.

YHC,
Mariah

 

KettleBear back blast 12.19.18

QIC: Rash

Pax: Grovetucky, Tarmac, Lars, Specimen, Fresh Prince, Hack, LaLa, Bootleg, Schrute

COP: kettlebell cotton pickers x 10, sun gods x 20, standing rash stretch, sumo squats x 10, twisting lunges x 10

The Thang:  The Q is suffering from Holiday brain and apparently thought we could do 40 minutes of work in 30 minutes but the laws of physics got in the way so I’m sorry the left side got neglected.  3 rounds, 40 sec on, 20 rest followed by a track lap, alternating arms:  1. Rotating Side Plank, 2. Catch squat, 3. one arm deadlift, 4. low pull windmill, 5. Rotating cast and clean, 6. Clean and press, 7. Alternating hot potato row, 8. On arm KB swing.

BOM:  Grovetucky took us out.  Thanks for the great turnout, 10 strong.  I’ll work on my timing.

Camp Willis back blast 12.10.18

QIC: Rash

PAX: Grovetucky, Bootleg, Hack, Mogul, Fresh Prince, LaLa

COP: 1/4 mile mosey followed by cotton pickers x 15, willie mays hayes x 10, crescent lunge x 10, sumo squat x 10, sun gods x10 each direction.

The Thang:  7 exercise circuit, 45 sec on, 15 sec rest: kick throughs, pike pushup to bridge, box jump burpee, pistol squats, lateral grasshopper pushups, plank arms raises, broad jumps.  1/4 mile run between circuits for 3 circuits total then a final 1/4 mile mosey back to flag.

BOM.  Grovetucky took us out in prayer.  22 degrees. Great work this morning.

Camp Willis Back Blast 11.19.18

QIC : Rash

PAX: Mariah, Mogul, Grovetucky, Dimon, Bootleg, Teach

COP:  Few late arrivals due to moderate rain and sub-40 degree weather.  Tried to keep moving the whole time.  SSHx30, sumo squats x 15, crescent lunges x15, cotton pickers x 15, willie mays-hayes x 15

The Thang: Tennis court suicides, touch the end line on all 3 courts EMOM style 5 times over 5 minutes.  Second EMOM circuit 4 burpees, 10 mountain climbers, sprint 3 court lengths, adding a burpee each round for 5 rounds over 5 minutes.  Cool down shuffling the tennis court lines for a few minutes.  Final EMOM circuit, mini leg blasters (5 squats, 5 lunges each leg, 5 jump lunges each leg, 5 air squats) 5 rounds over 5 minutes

Finale: 3 vs 3 Pain train (Indian run with 6 performing a sprawl and 6 mountain climbers) 1/2 mile.  By the time we had figured out strategy, Mogul, Grovetucky, and Teach nipped us at the finish line

BOM: Thinking about recently injured and stressed safe workouts doing moves to standard and modifying when necessary.  Teach took us out.  Thanks for showing up in the gloom.  Appropriate start to Muck Fichigan week.

KettleBear 10/24/18 backlist

QIC: Rash

Pax:  Grovetucky, Mogul, Hack, FNG Chris, LaLa, Rowdy, LowMan (Omaha), Steak, Brain, Mariah

COP: side straddle hop x 30, down dog/ up dog/ runner lunge/ teach stretch series, sumo squat x 20, chasing arms, kettle cotton pickers x 15, kettle lunge press x 10

The Thang: 40 sec on, 20 rest circuit left arm, run a lap, then right arm:  1) side plank, 2) squat and roll, 3) single leg deadlift, 4) windmill sit throughs, 5) swinging clean, 6) one arm press, 7) bent rows, 8) KB swing

Finished with 11 minutes of a ladder starting with one rep and increasing each round: 1) cross body press, 2) hand release pushup, 3) jump knee tuck.

BOM: welcomed our brother LowMan from Omaha and hopefully sent him back with some workout.  Also welcomed FNG Chris.  Grovetucky took us out in prayer.

Half Deck Spades & Clubs BB

QIC: Bo Schembechler
PAX: Grovetucky, Mariah, Teach, Specimen, Ball Bearing, Rash, Ariel, Rowdy

This morning was a moderate paced workout with a focus on legs & core. YHC prepped the deck by removing all upper body and cardio. With a quick disclaimer we began with a slow mosey.

Slow mosey while listening to Mariah share stories about some interesting confrontations he had in the past, but with a solid point. You never know what others are going through when they are Angry, Aggressive, or Frustrated. It might not be anything you did but something that is weighing them down. #WISDOM #SLOW2REACT #LESSONSOFTHEGLOOM

The Thang:
13 X Wide Squats
17 X Monkey Humpers
13 X High Slow Flutter Kicks
14 X Alternating Side Squats
25 X ic American Hammers
25 X ic Smurf Jacks
15 X standing lunge
18 X Backward Lunge
16 X Jumping Lunge
17 X ic Lil Baby Crunch
25 X ic Squat
9 X Low Slow Squats
100 M Lunge Walk
100 X Flutter Kicks (2 ct)
12 X WWII Situp
100 X Calf Raises
25 X ic Monkey Humper
25 X ic Freddie Mercury
400 M Mosey
25 X Shoulder Tap
15 X each side Oblique Crunch
10ct X PAX Low Plank
18 X ic Luge
9ct X PAX High Plank
20 X ic Rosalita
14 X ic Heels to Heaven
12 X oyo Jumping Squats

0614 AYG to the flag: Count O Rama: Name O Rama : COT : Shared a quick word about getting better in the small things (Not just fitness) & Mariah Shared about the training ground for leadership being guys stepping up to Q. So Step On Into the circle!

YHC, Took us out in prayer.

Thank you men for the impact you’ve had on me.

SYITG,

Bo

Back-Blast 09.27.18 from Whineman’s Hill

AO: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
PAX: Grovetucky, Hack, Rash, Specimen
QIC: Mariah

It’s LEG DAY!
Almost rolled with 3 PAX, but Grovetucky and Rash rolled in right before the mosey. Headed over to the playground for C.O.P.

C.O.P.
SSH icx30
Sungods icx20
Cotton Pickers front – back + side – side icx25
Rash stretch
Gobbler Stretch – down dog lunge past hands right back to down dog lunge foot past hands left back to down dog icx10

THE THANG
Mosey to block wall

Super Circuit
ROUND #1 – as a group
Side step ups x15 ea
Bulgarian Squat x15 ea (runners pose)
Bulgarian Squat x15 ea (chest up) Plank for 6
– Mosey to playground little hill: Heals down backwards squat walk down with hands behind head (elbows back) and back up x20 + plank for 6
– Mosey around trail past grass hill, run up sidewalk hill to fire station (approx 400m). Bounce Squats x25 (wide squat with bounce to bring feet together at top then back apart) + plank for 6
– Mosey down hill to far entry corner of park (approx 400m). Leg Blasters: 20 Squats (up to toes calf raise at bottom and up), 20 in place lunges, 20 jump lunges, 10 jump squats. + plank for 6
– Mosey past flag back to block wall (approx 400m). Specimen is crushing it, but some loud burping made me think we might see some of his last night’s Dewey’s Pizza.

ROUND #2
Repeato running the loop OYO with lower reps: 10 reps on Bulgarian Squats, 10 hill squat walks, 15 Bounce Squats, 10-10-10-5 Leg Blaster, run to flag. Specimen set the pace and finished strong. No pizza re-served.

Flutter Kicks icx30
American Hammers icx15

Name-O-Rama + COT
We shared a few words about F3 and some simple mental benefits commenting on how all men are battling something whether they share it with us or not. Grovetucky took us out in prayer.

YHC,
Mariah