First off, do we still do Back Blasts? Am I supposed to post on SLACK, or some other location? Bring a GoPro and put up a story on Instagram? More threads on Tweeter? I have no idea. I thought the move to F3metro.com was the slow death of the back blast, but now the new, new site . . . I'll bookend that thought and get back to it at the end.
So I missed my Q last week. Wait, seriously? No excuse. And for some reason I had the Q again this week. Nice. Was this a mind warp? COVID+Summerheat+WFH+. Rev Flo Rida was kind of enough to take the lead, along with Skoal and Titan last week. And I heard it was a beat down. Rev texted me late on Monday with kind, yet jabbing words . . . and said he'd make a ton of fun of me in the back blast, to which I texted back "back blast, what is that?" I wanted to use the Iverson or Jim Mora methapor here, but only in the way it rang in my mind. Like, you're talking back blast?!?!?! Who writes/reads/even knows about back blasts? WTF. That's all you got.
So here is how a BB used to go. You spent maybe 10-15 mins of you day or day after (at least prior to the next week's workout) post Q to write it. You'd get ragged if you didn't do it, maybe even by Dredd. The AO lead was typically the enforcer.
The Thang:
COP: - 25 SSH - 15 CH Squats - 15 Merkins - Grapevine Stretch (new lexicon) - GAAP wrong arm reach to sky (new lexicon) - BW opposit arm - 15 Mountain Climbers - Cobra streth - 30 two handed swings
Warming Up - Do 2 offsetting Kettlebell strength exercises, minimal rest with run in between:
Set 1: - Single Arm Swings X 20 right - Lung with Bell Pass X 10 Repeato on left side, including lung pass 40 sec run
Set 2: - Snatches X 15 right - Squats with bell X 10 Repeato on left side 40 sec run
Getting into the groove - migrate to the open area with light by the track
Set 1: - Renegade Row X 15 right - Plank Jacks X 15 Repeato on left Run to folson prison for dips (and meet sad clown working out solo with music, Rev begins #headlock)
Set 2: - Power to people Right X 10 - Mountain Climbers X 15 Repeato on left Run to folson prison for derkins on ledge
Return for Mary.
Set 3: - KB thruster rows X 10 - Mary at bottom Repeato Run to folsom if memory serves correctly
Return for Mary.
End with High Pulls, Swings and Bell Squat to press.
May have missed some things. I never write it down any more as never expect to BB it anymore.
Strong PAX today in humid temps of CLT late July and early Aug. As always #UVU, and this PAX got it today. No shame in exceeding reps, or cutting them in half (ask Nibs.) Just show up, do your thang. Good for all of us.
Naked Mole Skin (NMM): - So, Rev's back blast rip of me was tame, he alluded me to Tom Brady a little bit, hence the title of this. I'll take it. I messed up the previous week, never in my past or predicted future would I have assumed that would happen, and proves $hit happens, which we don't need reminders for now (#blackswan). - Diamondhead is a music friendly AO, meaning the Q brings it or a PAX has it. Rev has brought it a bunch, but I made my list and brought my own today. Always YHC's choice, so Country. Was a little surprised at how many people didn't like Country, well, two mostly (Nibbler and Rev), but the two most vocal. Come on man? Cheesehead, cattle farming, wide open spaces Nibbler didn't like it. - Some new faces out there, along with old ones. Tweetsie in the house. Chalet back again to build some strength, if he is gonna play FS he has to run the lanes and lay a few hard hits. Charcoal was strong, Skoal as well. Timeless Noonan and Van Winkle. Earthmover, a UGA grad (?), was supportive of the George Strait. Sunshine is killing it. Chair Thrower getting stronger. Cooter always consistent. Noticeably absent? Ribeye, Telsa, Titan, Tango Delta, Doerime, Gaap, Backup, who else? - Rev with the #headlock. Sort of funny in COT, as maybe 3 of the PAX said "he, let's go get that guy working out solo and invite him to F3", and Rev looked at them with the slow hand like "dude, not for amateurs, I got this, you stay up here." So we'll see if that guy comes to a DH beatdown. - Need some Q's, Chalet offering to do it, along with Chairthrower. - F-ing sweaty day, hot as heck btw.