Preblast for Friday 9/6 at The Beach, 0530-0615

https://gifrific.com/wp-content/uploads/2013/05/Jump-on-Exercise-Ball-into-Sand-Fail.gif Disclaimer… this may be your last chance of the year to get sandy. Facts… Weather = Perfect Sand = Yes Q = Iceman Pax = at least Iceman AO = King Louie’s Sand Courts Shoes needed = No Gloves needed = No Shirt needed = No Will we jump = Yes Will we run […]

Backblast 8/31 Iceman Q at The Fog, 0700-0800

Q: Iceman Pax: Deepdish, Jitterbug, Mr. Kotter, Short Bus, Fructose, Abacus, Meter Maid, Tenderfoot, Wapner, Husky, Tooltime, Sweettart, Kilo, Snowman, OJ, Newman The general theme today was to keep moving quickly with of course some plyometrics sprinkled in. Run the egglawn COP Grass grabbers, arm circles Run Downward dog, stretches Run COP 10 each Burpees Squat Jacks Mountain […]

BB 8/23 BO at The Beach – Iceman Q

Pax: Jitterbug, Worm, Hot Wheels https://media.giphy.com/media/1iTIr8gNil623qNO/giphy.gif Kinetic court work –   Butt kicks, high knees. Side to side, knee/quad grabs, arm circles, bernie sanders back COP Sand Grabbers, Plank and Stretches The Beatdown – Stations Station 1 – Conework- 20 side to side, 20 Squares, 20 Skaters 20 side shuffle. 10 Tri D back (Rinse […]

7-12 Black Ops Preblast at The Beach (aka King Louie’s/Blind Squirrel) 0530-0615, ICEMAN Q

Sand – it’s soft, brings back memories of building sand castles, strolls down the beach looking for shells, the incredible sounds of the ocean, and all the beautiful scenery that goes with being at the beach. There won’t be any of those things but you will get better – SYITG!

Preblast – 5/31 Black Ops Iceman at The Beach (aka King Louie’s), 0530-0615

Tired of lacing up those shoes…putting on those gloves…wearing a shirt…. No need for any of those things at the beach. Wear some shorts, bring a towel and a can do attitude. I’m still recovering from volleyball nationals so if you’ve been scared to come out and try the sand now is the time, I’m […]

Backblast 4/1 Temple of Dune

Q-Iceman, Pax-Methane, Doubledown,Diablo Kinetic Butt Kicks, High Knees, knee/quad stretches, arm circles Circle Up – Grass Grabbers, Mountain Climbers/Calf Stretch, Merkin up/downs on my count. Mosey to stairs Thang 1 LATS/curl-band 10/ Stairs/5 BOYOS-push, dips/stairs/5 BOYOS, merkins/stairs, BOYOS/stairs/5 BOYOS, 1 arm extensions/stairs/5 BOYOS Rinse and Repeat Mosey back to grass area Thang 2 Dora 75 […]

Backblast 3-29 at The Chopper – Iceman Q

My VQ at Vets did not disappoint. Great group of Pax showed up for an Iceman Beatdown. The COP workout is my new favorite. I learned this WO that PK trained for the olympics as a speed skater but realized he was better at ice dancing. Pax -Worm,PK,Dynomite!,Maxi,Hot Wheels,Huggies,Meatball,Snow day,Iceman The LOP – High Knees, […]

Backblast 3.19 The Loco @ St Als, Iceman Q -THE CIRCLE OF PAIN

Pax – Abacus, Ashley, Crockpot, Moms’s Boy, Big Bird, Bulletin, Pew Pew, Fungi, Milton, Alexa, Gilligan, Wildflower, Red Wagon, Kimble, Jerry McGuire, Ladybird, Iceman(Q) Standard disclaimer that I played professional volleyball. This was an angry beatdown after I was unable to attend the Ruck Saturday. I want to thank this group of HIMs as I […]

Backblast: 3rd F – Wayside Mission – 3/5, 0600 Time To Serve

It was a perfect Gloomy morning to meet 3 brothers at Wayside to help out our Louisville brothers in need. PAX: Iceman, Aerobie, Ladybird, FNG The Thing – 0600 to 0800 Broke out into stations. 1) ice and FNG knifing thru peppers and squeezing cheese from packets – woof 2) aerobie scrubbing pots 3) ladybird […]

Backblast – Black Ops at The Beach, 5/25

Q-Iceman Pax-14, Airplane, Big Bird, Little Jerry, Huggies, Fergy, Valdez, Jitterbug, Snow Day, Peekaboo, Nice and Slow, Forced Close, Iceman Kinetic court work: Circuit mosey, Butt kicks, high knees, knee/quad grabs, armcircles, sand grabbers, merkin/sprint progressions 5,4,3,2,1 Thang 1, 4 lines Bounds 2 and 1 foot Bernie back, merkins while you wait 180 turn jumps, […]