BackBlasts

No warm up just straight rucking. Just shy of 2.5 mi.

Attendees: Gold, Silver Spoon, Cutter, Bergundy, Bronco, Troll, Rossy, Phileas, Chalmers, Cowboy Mouth, Don Jr, Lead Pipe,  Alliance, Waddle, Pebbles Warm Up: SSH x 25, OMS, Mtn Climber x 25, Windshield Wiper x 15, Rossy R, M, L QTR 1 – 13 min upper body with coupons and various weights. 100 reps each or time

WARM UP Side Straddle Hops, Abe Vigotas, Grass Pickers, Runners Stretch, 5 Burpees OYO, Big Mosey around the Field   THE THANG Part 1 – 8 Stations: 40 Coupon Presses 40 Merkins 15 Blockies 40 Lunges 40 Thrusters w/ Coupons 40 Big Boys 40 Goblet Squats w/ Coupons Wild Card – 40 of anything you want

Warmup Stretching motivators from five and a lap with karaoke, running backwards, and running forwards Inc. beatdown Tabata 20 on 10 off times 8 no progress…. One forward broad jump three small jumps back on repeat blast off push-ups crouched in and out squats single leg pogo jumps pulling set on rings running in place

Weird and windy weather, though seasonably warm. Nine pax total emerged out of the darkness to convene for a quick-paced workout that kept everyone moving together. Warmup – SSH x25 IC; Imperial Walkers x10 IC; Don Quixotes x10 IC; Daisy Pickers x10 IC; Merkins x10 IC. Dynamic warmup of butt kickers and high knees and karaoke

Warmup: SSH Daisy Pickers Imperial Walkers Don Quixotes SSH Don Quixotes Abe Vigodas   Thang: Coupon Ruck on the Mother F’N Streets of River Forest. Periodic stops for reps. All performed as First to Finish. Blockies x15 Squats x 50 Plankjacks x 50 Overhead press x 30 Reverse Lunge w/ coupon x 20 American hammer

Warm O Rama – 5 Min Thing 1 Pullup Station Sit Up Station Dip Station Running a lap Holding a pushup station Rotate X 2 Thing 2 walking lunges Reverse walking lunges Squat jumps Super Mario bros Farmer carry Wheel barrel Mary

WarmORama The IM- Butterfly, Backstroke, Breastroke and Freestyle motions to 8 Imperial Walkers to 8 Daisy pickersto 10 Walk Outs to Five Old Man Stretch- 10 count 1+ mile ruck to Fenwick HS Parking Lot – Rotation of a PAX carrying 2 – 8 lb bricks every block. Macho Tower – 10 reps of each

We enjoyed a beautiful morning along the lakefront, which included a spectacular sunrise. After a quick warm-up, 4 of us ran about 5 miles. @Kenny G led 5 ruckers. We had 2 friends join for COT and coffeteria.

motivators from three ran to school backwards karaoke style and forward motivators from three classic Tabata 20 on ten off times 8 tuck jump squats dirkins mike Tyson’s/pistons Iso Tricep holds bonnie Blair’s cot one never discovers new lands without first losing sight of the shore.  Andre Gide my favorite quote and one of the