Backblast – The Incubator 10-8

Pax -16  McAfee, Star Child, Methane, DYNAMITE, Tool Time, Forced Closed, Double Down, Viking, Pew Pew, Ladybird, Lube Job, Crash, Valdez, Bob Ross, Jitterbug and FNG (Layers) This was a beautiful for a workout to honor a lovely woman. Carolyn Wintergerst-Weston passed away on her 42 Birthday last Friday. She was my first wife the motherContinue reading "Backblast – The Incubator 10-8"

Backblast – The O #Ruiner 10-6

PAX: Lotus(FNG), Gillispie, Seabass, Left Eye, Red Roof, Vincent (Respect), Tron, Curry, Mall Cop, Cutlass (YHQ) I intended to have an FNG join my Saturday morning but he was apparently up late and didn't respond to my attempts at getting him up and out. No matter, Mall Cop made a surprise return for the RuinerContinue reading "Backblast – The O #Ruiner 10-6"

Backblast – The Mutt 10/6

PAX - my apologies for the delay on getting this out.  VQ mistake...needed to get get on Slack, figure out Slack...blah blah blah.  I assure you it will not happen again. (If I'm ever asked to Q) Attendance:  16 strong, 2 FNGs (!): Windshield, Jambalaya (FNG), Cornbread, Larry Flynt, Glen Ross, Geppetto, Miyagi, Sump Pump,Continue reading "Backblast – The Mutt 10/6"

Pre-Blast Big 4 BO (Hurt relocated) 10/13

Since we are creatures of habit, I want to get this out well in advance. This Saturday only we will relocate our usual workout at the Mutt to the Big 4 bridge.  There is charity run event staged at Holy Trinity and the surrounding streets will be closed to traffic and burpees.  And if thatContinue reading "Pre-Blast Big 4 BO (Hurt relocated) 10/13"

BackBlast – Black Ops at the “O”. Vincent Q

It was hot this morning.  It was muggy this morning.  10 HIM's showed up for a black ops workout at the "O", in the soup, and all are better for it.  PED, Pork Chop, Grinder, Daddy's Girl, Glen Ross, Sump Pump, Geppetto, Plumb Bob, Scuba Steve and Vincent (Q) slung sweat all over Seneca today.Continue reading "BackBlast – Black Ops at the “O”. Vincent Q"

Free? Nah. Bootcamp? Nah. Bodyweight? Nah. #Heavy Backblast 10/8/2018

Q: Captain Insane-o Pax (6): Nugget, Diablo, Chestnut, Face, Mouth, CI We've done a few heavy workouts in the past, but most of those involved me lugging hundreds of pounds of implements from my pain cave or Mad Cow scavenging heavy junk from job sites, so I made a plea to the Pax:  invest inContinue reading "Free? Nah. Bootcamp? Nah. Bodyweight? Nah. #Heavy Backblast 10/8/2018"

Pre-Blast – Incubator 10-8 South Posh – In memory of Carolyn

This workout with be with a heavy heart. I would like to incorporate Carolyn and her family into the workout tomorrow. She was an incredible person and needs to be honored. She had touched many lives as a teacher, friend, mother and wife.  She was truly driven to make the world a better place forContinue reading "Pre-Blast – Incubator 10-8 South Posh – In memory of Carolyn"

10.05.18 – The Chopper – BB

Pax: Worm, Tony Malito, SnowDay, Aerobie(R), Weedwacker, Round Up(R), Carlose, Runway(FNG), Tool Time, Hot Wheels (QIC) After issuing the Disclaimer we circled up for some COP to loosen up. We did the usual things: SSH - 33 (Happy Birthday Weedwacker) Grass Grabbers - 15 Downward Dog and Leg stretches 10 Boyos No we took offContinue reading "10.05.18 – The Chopper – BB"

Backblast – Norton Commons Black Ops 10/5

PAX: Meter Maid, Momma's Boy, Pork Chop, Alexa, Mud Bug, Uncle Rico, Airplane, Noxeema Jackson, Cowboy, Blart, Milton, Gru, Soccer Mom, Swift, Valdez, Pew Pew, Grinder (Q) Per the preblast, we only did five exercises on Friday: Burpees, Merkins, Flutter Kicks, Squats, and LBC's. What the PAX didn't know was that we were going toContinue reading "Backblast – Norton Commons Black Ops 10/5"

The Blender BB 10/3/18

My apologies to the PAX for being tardy on the BB.  We worked really hard for 45 minutes and then you had to wait more than 4500 minutes for the recap from your Q. Honestly - I was shooting for 44 minutes but then @danbayer123 reminded me that we still had another minute and hadContinue reading "The Blender BB 10/3/18"

St. Al’s back blast – no pancake breakfast

After the disclaimer, your humble Q stated "If you came for a pancake breakfast, you're in the wrong place.  The Mutt is that way." COP - stretching and 101 SSH Mosey through the park for a Merkin/Air Press Jack Webb.  Again this was no breakfast.  No breaks and not fast. Mosey back to the parkingContinue reading "St. Al’s back blast – no pancake breakfast"

BlackOps@the”O” 10/8 Vincent-Q

Going to happy hour after work or the game tonight?  Planning on watching the CATS on Saturday?  Sunday cookout with some frosty beverages??  Well, if you want to work of your weekend cheat days, join me Monday at the "O" for payment.  We will do a little bit of running.... and a lot of CoreContinue reading "BlackOps@the”O” 10/8 Vincent-Q"

Monday 10/8 Heavy BO at Sojourn – Preblast

I got a number of HCs for a heavy workout on 10/8, so I put it on the calendar. Me Q'ing this assumes a few things will happen on Monday: (1) everyone who comes will have a Kettlebell and a Barbell Plate (I suggested a 30# KB and 45# Plate, but less may be better;Continue reading "Monday 10/8 Heavy BO at Sojourn – Preblast"

The Bridge Backblast – 10-3-18

This was my second Q and my first with a group of this size.  We had 15 PAX show up on a beautiful Wednesday morning. PAX in attendance: Lady Bird, Dry Rub, Methane, Double Down, Ice Man, Bob Ross, Maxi, Jitterbug, Huggies, Retainer, Little Jerry, Dynamite, PewPew, Nino, Nice and Slow My goal is alwaysContinue reading "The Bridge Backblast – 10-3-18"