The Sword Backblast 4-Feb-2019

by | Feb 4, 2019 | Backblasts | 0 comments

Event Date

Feb 04, 2019

AO

Q

PAX

, ,

Below is roughly what happened at The Sword today.

0505:  Slow standard run with YHC.  Rooter did a solo lap in the parking lot as well.

0530:

WARM-O-RAMA:

  • Mosey into the Torrance neighborhood and back, including high knees, butt kickers, Quadraphilia, Kariokie (sp?), and exaggerated long striders.  About a half mile in total at a decent clip
  • Disclaimer given
  • Happy Jacks (SSH x 5 IC, followed by 2 jump squats OYO) x 5
  • IST x 15 IC
  • Slow deep squats x 15 IC (we’ll be seeing more of this)
  • Elbow plank x 1 min while “The Thing” was explained

The Thing:  (Stolen from Jedi.  See:  https://f3lakenorman.com/backblast/the-bone-mill  )

The “Bone Mill” – Round 1:

Everyone grab a cinder block + 1 extra block for the entire group. 

  • 1 PAX farmer carry two blocks across parking lot and back while other PAX do:  (The farmer carry is the timer – rotate through all the PAX)
  • Slow deep block squats x 15 IC
  • Front shoulder press x 15 IC
  • Slow deep block squats x 15 IC
  • Curls x 15 IC
  • Slow deep block squats x 15 IC
  • Incline Mericans on blocks x 10 IC  Whoops, YHC forgot this
  • Slow deep block squats x 15 IC
  • Bent over rows x 25 IC

Break.

  • Lap around the lot to recover a bit
  • Push the blocks across the parking lot and back to get the heart rates up again

The “Bone Mill” – Round 2:

  • 1 PAX farmer carry two blocks across parking lot and back while other PAX do:  (The farmer carry is the timer)
  • Jump over your blocks x 25 OYO
  • Front shoulder press x 15 IC
  • Jump over your blocks x 25 OYO
  • Curls x 15 IC
  • Jump over your blocks x 25 OYO
  • Decline Mericans on blocks x 10 IC
  • Jump over your blocks x 25 OYO
  • Bent over rows x 20 IC

Break:

  • Lap around the parking lot
  • Crab walk and use legs / feet to push the blocks (half way) across the parking lot and back.  One block was harmed during this, apologies to LFC MQs.
  • Burpees x 10 OYO with jumps over blocks

Mary:

  • Knee-ups x 15 OYO.  Partner up:
  • Leg throw downs x 25 OYO each partner
  • Another lap
  • Wheel barrow walk while also pushing block in front of you, each partner.  Nope, the PAX refused the block part
  • Return blocks, mosey to cars
  • Plank x 1 minute until time

Recover, recover.  We covered about 1.8 miles according to Strava.

Moleskin:

We're hurting today Lord.  Please lift up the family and friends of our lost brother. 

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