• Post Type: Backblast
  • When: 11/25/2023
  • AO: Folsom
  • QIC: Stogie
  • FNG's:
  • PAX: Pony Boy, Bed Pan, Volt, West Side, Oompa Loompa

I gave the Pax a choice of “the red pill or the blue pill”. In case you live in the Matrix and have no idea what this is, or simply haven’t seen the movie in forever and forget which color was what decision… the red pill unlocks the matrix and the blue pill is a placebo pill. All the Pax who voted, voted for the red pill (though, I did have a running WOD prepared for the blue pill option).

I was curious to see if anyone would pick up that this is the 3rd time in a row that I’ve Q’d this workout. I’ve modified it slightly for each AO I was at… but overall it’s the same movements and structure.  No one noticed… shows how many people actually reach the back blasts I guess.  Oh well… here’s how it went down.

Warm Up:
25 Side Straddle Shops – in cadence
10 Gravel Pickers – in cadence
15 mnt man poopers – in cadence
20 ‘Roccan Night Clubs – in cadence
20 Arm Cirles Front – in cadence
20 Arm Cirles Back – in cadence

Circle Up:
Iron Hulks (1:4 ratio of merkin to air presses) adding one with each person in the circle (times to rounds… waiting on Westside to get out of the crapper and from having to change his drawers)

Bear Crawl to the middle of the parking lot: 10 flying squirrels

Bear Crawl to my truck (middle of the parking lot): 10 flying squirrels

Pickup Yard Blocks…

Overhead clap with blocks to the tennis courts

Tha Thang:
20 – SSH – in cadence
20 – Superman to Iron Man with the blocks
20 – Plank Jacks
Run a lap…

20 – CDDs on the blocks
20 – Flutters
20 – Hand release merkins with a brick row
Run a lap…

20 – Arnold Presses with blocks
20 – American Hammers with blocks
20 – Overheard Extensions with blocks together
Run a lap…

10 – Bent Raise Rotation (Lat Raise – Forward Raise – Reverse)
20 – Freddy Mercurys
20 – Nolan Ryans with the blocks (10 each side)
Run a lap…

20 – Toy Soldiers with a brick/block
20 – Windshield Wipers while holding blocks
40 – Block curls
Run a lap…

20 – Clean and Press with the blocks
40 – Brick Fly crunches
20 – Tricep Extensions
Run a lap…

Vote for the best shoulder workout… ab work out… and I pick a final 3rd…

Carry the blocks back to my truck while doing overhead claps with the blocks

Circle up and finish with a round of Ab work…

Announcements:

  • Convergence at the Yank next Saturday, Dec 2nd @ 7am.
  • Christmas Party at Lewis Farms, Dec 2nd @ 6pm
  • Beer Ruck Dec 9th in Belmont

Prayer Requests:

  • Turtle Man and his family
  • Huckleberry
  • Oopma Loompa
  • Ozark
  • Stogie’s mother-in-law with cracked vertebrae