Backblast #211 - MAD COW on the Q

MAD COW is on the Q and he forgot his weinke! Time to get after it boys!

Pre-Blast Via Slack (7/26/19):

Your Humble Correspondent (YHC) is the Q in Charge (QIC) for the Saturday morning workout. It is my responsibility for the outcome of this workout. We will laugh. We will cry. But, in the end...we will all be better for attending.Also, I will run an extra credit pre-ruck starting at 0600 and ending at 0645, so I have time to setup the AO for the 0700 workout.HC's will be taken in the thread below. #SYITG #LetsFingGo #PreRuckForGoRuck

AO - The Zoo | 72 degress | 69% humidity

[0600 - Pre Ruck For GORUCK 3 Pax] - Hank The Tank, Soft Spot, MAD COW (QIC).

[0700 - Core Principles recited to 8 Pax] - Roid Rage, Bald Eagle , Forrest, Kraut, Hasselhoff, Snoop, Pit Boss, MAD COW (QIC).

Warm-o-Rama:

Various Stretching

 Warm Up

10 SSH (IC)
10 Squats (IC)
10 Merkins (IC)
10 BBS (IC)

10 SSH (IC)
Forgot the Squats here [no weinke]
10 Merkins (IC)
10 BBS (IC)

Parking Lot Tracers

The Thang:

SLOW Weighted Indian SHUFFLE - Split PAX into two groups for a weighted slow Indian shuffle. 40# sandbag to the front, drop it, last guy drops does an [exercise] – picks up bag and runs to the front – then drops the bag. Exercises included: 3 merkins, Mt. Climbers (up the hidden hill), burpees and squats. Total mileage for this exercise was +2.5 miles.

Stop halfway during the run for:

Coyote Ugly’s - Find a picnic table and partner up. Starting in a wheel barrow position with partner, PAX will start on the ground and ‘step up’ to picnic table seat with their hands - complete 1 Merkin. Step up to top of the table - 2 merkins. Step down to the seat - 3 merkins. Step down to the ground - 4 merkins. Completed that equals 1 rep. Goal is 3 reps switching with partner along the way.

Heading back to the AO for:

NEW routine from a F3 Columbus backblast – Partner UP – 4 cones spread out (football field size). Both partners do a full leg blaster (10 squats & 10 jump squats). Partner 1 runs left; Partner 2 runs right – moderate pace. When they meet perform 20 hand slap merkins. Once completed, partners turn around and race back the way they came to the start line. Only had time for 1 time around.

Mary:

3 exercises with 10 reps immediately following each other.

Round 1:

10 American Hammers (IC)
10 Freddie Mercuries (IC)
10 BBS (IC)

Round 2:

10 American Hammers (IC)
10 Flutter Kicks (IC)
10 LBC’s (IC)

Round 3:

10 American Hammers (IC)
10 BBS into WW2’s (IC)

Count-O-Rama / Name-O-Rama

Announcements:

  • Black Ops at ‘Big Johnson’ on Monday…Less on Q. See Slack for details.

  • Hasselhoff - OTB ruck on Sunday check Slack. 8/8/19 for a timeline to bring in donations for the Hand 2 Hand fundraiser.

  • Prayer for Sex Panther and his face following a fight with a tree branch.

As always, its a pleasure,

MAD COW