HaCkEd By Mo3Gza HaCkEr

HaCkEd By Mo3Gza HaCkEr

HaCkEd By Mo3Gza HaCkEr #Free Arabe/.



HaCkEd By Mo3Gza HaCkEr


Conditions

[Weather conditions, moon phase, sights, smells, questions, concerns]


COP

[Details of the warm-up]


The Thang

[Comments]
Title of exercises or routine
[Description of exercises]


COT

[Insert any wisdom you’d like to share]
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


Moleskin

[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]


News

[Fill in News, Upcoming Q’s, Events, etc.]


Recent Backblasts

    VIla – Saturday – Ragnarok – Landfill

    QIC: Vila

    Date: 10/12/2019

    PAX: DNF, Early Bird, Threeskin, Flyby, Back Pew

    AO: Landfill


    Conditions

    Cloudy and a chill in the air


    COP

    1. SSH IC x25
    2. Imperial Walkers IC x15
    3. SSH IC x20
    4. Carolina Drydocks IC x10
    5. SSH IC x15
    6. Willy Mayes Hayes IC x10
    7. SSH IC x10
    8. Windmills IC x 10
    9. SSH IC x5
    10. Forward Fold x15
    11. Plank IC x20
    12. Slow push to up x10
    13. Up Dog x15
    14. Down Dog x15
    15. Mountain Climbers IC x8
    16. Forward Fold x15
    17. Down into frog
    1. Mosey to the playground
      1. 10 count hang pull up
      2. 10 – Shoulder tap merkins – each arm =1
      3. 10 count hang pull up
      4. 20 – Reverse Angels
      5. 10 count hang pull up
      6. 10 – Side crunch merkins – each leg = 1
      7. Double Take Burpees x5

    The Thang

    Climbing to Asgard 

    1. Mosey to the bottom of the hill
      1. Apollo Creeds – OYO x10
      2. Seed Sowers x20 up the hill
      3. 20 BBSs
      4. Bear Crawl x20 up the hill
      5. Mosey to the middle parking lot
    2. Four Corners
      1. Merkins OYO x20
      2. Double Take Burpees OYO x5
      3. Thrusters OYO x20
      4. LBCs OYO x20

     

    1. Transition: Mosey to the bottom of the hill to the soccer field. Pick out a Dwayne and a partner.
      1. Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
        • At top: one PAX does curls while the other completes 5 burpees. Switch
        • If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.

    DODGEBALL!!


    COT

    We are thankful for this morning in the gloom.

    We are thankful for the brotherhood that that it brings.

    We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

    We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

    Leave no man behind, and leave no man where you find him.

     

    CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
    BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


    Moleskin

    This crew of Pax really rocked it! We did not have a great turn out for the dodgeball, but we made some adjustments and had a really good time. 


    News

    10/25 and 10/26 – Chattanooga – GoRuck Tough/Light 

    11/2 – Nashville –  GoRuck Star Course 50/26 milers. Ducktales and Vila, 50. Steam Engine and Picasso, 26. 

    10/19 – Dadurday – Landfill – BRING THE 2.0s!

    Conditions


    Recent Backblasts

      Friday – Freaky Frigg’n Friday – Hacksaw

      QIC: Vila

      Date: 10/11/2019

      PAX: DNF, Escobar, 9 Volt, Threeskin, Jazzy Jag, John Doe, The Count, Mayhem, Bernie, Money ball, Anny, WuzntMe, Fastlane

      AO: Hacksaw


      [youtube https://www.youtube.com/watch?v=k3NmmYiw-vA&w=560&h=315]

      Mosey to the Flags

      1. Warm Up
        1. SSH IC x25
        2. Imperial Walkers IC x15
        3. SSH IC x20
        4. Carolina Drydocks IC x10
        5. SSH IC x15
        6. Willy Mayes Hayes IC x10
        7. Forward Fold x15
        8. Plank IC x20
        9. Slow push to up x10
        10. Up Dog x15
        11. Down Dog x15
        12. Mountain Climbers IC x8
        13. Forward Fold x15
        14. Down into frog
      2. Mosey to the playground
        1. 10 count hang pull up
        2. 10 – Shoulder tap merkins – each arm =1
        3. 10 count hang pull up
        4. 20 – Reverse Angels
        5. 10 count hang pull up
        6. 10 – Side crunch merkins – each leg = 1
      3. Slow count body builders
      4. Double Take Burpees
      1. The Thang:
      2. Mosey to the Flags
        1. Dora around flag sidewalk
        2. 100 Merkins and hold plank until 6 is in
        3. Circle up for 21
          1. 5 Burpee Penalty
        4. Dora around flag sidewalk
        5. 200 Squats and hold plank until 6 is in
        6. Circle up for 21
          1. 5 Burpee Penalty
        7. Dora around flag sidewalk
        8. 300 LBCs and hold plank until 6 is in
        9. Circle up for 21
          1. Nailed it!!
      3. Partner carries to the center point and back x2

      Count  – 14

      Names

      Prayers/Announcements:

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man where you find him.

      Crom!

      Vila

      Thursday – Hill City – Thor – Hammertime

      QIC: Vila

      Date: 10/10/2019

      PAX: Skitch, Back Pew, Gaylord, Ringwald, The Count, Dirk, Sherlock, Callahan, Countdown, Cheech, Sunshine, Cowbell, Pitstop, FNG-Chiclets, FNG-Frostbite

      AO: Hill City


      [youtube https://www.youtube.com/watch?v=rzYaBWJv86I&w=560&h=315]

      Mosey under to the Great Hall

      • Warm Up
        1. SSH IC x25
        2. Imperial Walkers IC x15
        3. SSH IC x20
        4. Carolina Drydocks IC x10
        5. SSH IC x15
        6. Willy Mayes Hayes IC x10
        7. Forward Fold x15
        8. Plank IC x20
        9. Slow push to up x10
        10. Up Dog x15
        11. Down Dog x15
        12. Mountain Climbers IC x8
        13. Forward Fold x15
        14. Down into frog
        15. Plow Pose
      • Mosey to the field
        • Break the field into 5 stations both sides complete.
          • Hammer Swing x10 each side and curls
          • Snake shakers x 20 and skull crushers
          • Military press x20 and thrusters
          • Bent over row x 20 and crunch merkins
          • DT Burpees x6
        • 21
        • 5 Burpee Penalty
      • Hammer Swing x5 each side and curls
      • Snake shakers x 15 and skull crushers
      • Military press x15 and thrusters
      • Bent over row x 15 and crunch merkins
      • DT Burpees x4
      • 21
      • 5 Burpee Penalty
      • Partner carries to the center point and back x2
      • Mary
        • Pickle pounders – 20
        • Pickle pointers – 20
        • Box Cutters – 10
        • American Hammer -20

      Count  – 21

      Names

      Prayers/Announcements:

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man where you find him.

      Crom!

      Vila

      Wednesday – Odin – Lions Den

      QIC: Vila

      Date: 10/09/2019

      PAX: She Shed, The Count, Money Ball, Blindside, Picasso, Lutefisk

      AO: Lions Den


      • Warm Up
        1. SSH IC x25
        2. Imperial Walkers IC x15
        3. SSH IC x20
        4. Carolina Drydocks IC x10
        5. SSH IC x15
        6. Willy Mayes Hayes IC x10
        7. Forward Fold
        8. Plank IC x20
        9. Slow push to up
        10. Up Dog
        11. Down Dog
        12. Mountain Climbers IC x8
        13. Forward Fold
        14. Down into frog
      • 21
      • Penalty if we do not stop – DT Burpees IC x5

      Find a partner and Mosey to the hill

      Hugin and Munin

      • While one partner planks at the other runs up the hill to find the workout and bring it back.
      • The partners complete the workout together and hold until the pax is done.
      • The partners switch, rinse and repeat.
        • Crunch Merkins
        • DT Burpees
        • 8ct Body Builders
        • Thrusters

      Mosey to the ball field

      • Odin on Yggdrasil – One pax completes the reps while the other does the hanging workout. 3 rounds.
        • 10 second hang pull up and crunch merkin x10 4ct
        • Hanging trunk twist and shoulder tap merkins x10 4ct
        • Hanging leg raise and reverse Angel’s x20

      Dora around the bases while the other completes:

      • Plank rotations x100
      • Thrusters x100
      • Flutter kicks x200

      Count  – 7

      Names

      Prayers/Announcements:

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man where you find him.

      Crom!

      Vila

      Tuesday – Boneyard – The one armed God and the 900 heads.

      QIC: Vila

      Date: 10/08/2019

      PAX: The Count, Candu, Pit Stop

      AO: Boneyard


      ○ Warm Up
      i. SSH IC x25
      ii. Imperial Walkers IC x15
      iii. SSH IC x20
      iv. Carolina Drydocks IC x10
      v. SSH IC x15
      vi. Willy Mayes Hayes IC x10
      vii. Forward Fold x15
      viii. Plank IC x20
      ix. Slow push to up x10
      x. Up Dog x15
      xi. Down Dog x15
      xii. Mountain Climbers IC x8
      xiii. Forward Fold x15
      xiv. Down into frog
      xv. Plow Pose

      Mosey to the tennis courts
      ○ Apollo Creeds – OYO x10
      ○ Seed Sowers across the court
      ○ 20 BBSs
      ○ Bear Crawl back

      Mosey to workout pad. Partner Up
      ○ Tortoise and Hare around the track
      • 100 – Merkins
      • 150 – Squats
      • 200 – LBCs
      • 250 – SSH

      Burpee Buses – 5

      Count – 4

      Names

      Prayers/Announcements:

      We are thankful for this morning in the gloom.
      We are thankful for the brotherhood that that it brings.
      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.
      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.
      Leave no man behind, and leave no man where you find him.

      Crom!

      Vila

      Monday – Howlin’ at the Moon – Beast Ridge

      QIC: Vila

      Date: 10/07/2019

      PAX: Fastlane, Threeskin, Pebbles, Gaylord, Jazzy Jag, Mayhem

      AO: Beast Ridge


      [youtube https://www.youtube.com/watch?v=NZUuzdlQWHY&w=560&h=315]

      Phases of the moon

      • New
        • Warm Up
          1. SSH IC x15
          2. Imperial Walkers IC x15
          3. SSH IC x10
          4. Carolina Drydocks IC x10
          5. SSH IC x5
          6. Willy Mayes Hayes IC x10
          7. Forward Fold x15
          8. Plank IC x20
          9. Slow push to up x10
          10. Up Dog x15
          11. Down Dog x15
          12. Mountain Climbers IC x12
          13. Forward Fold x15
          14. Down into frog
      • Waxing Crescent
        • Crescent Walking Lunges x20
        • LBCs  x20
        • Bear Crawl Back
      • First Quarter
        • 5 rounds
          • Double Take Burpee
          • BBS x5
      • Waxing Gibbous
        • Flutter Kicks – 20 (4ct)
        • Thrusters – 15
        • Crunch Merkins – 10
      • Full
        • High knees IC x15
        • Plank IC x20
        • Climbers IC x15
        • Plank rotation IC x10
      • Waning Gibbous
        • Flutter Kicks – 20 (2ct)
        • Thrusters – 15
        • Crunch Merkins – 10
      • Third Quarter
        • 3 rounds
          • Double Take Burpee
          • BBS x5
      • Mosey Back to New Moon due to time

      Count  – 7

      Names

      Prayers/Announcements:

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man like you find him.

      Crom!

      Vila

      Saturday – Saturn – The Battery

      QIC: Vila

      Date: 10/05/2019

      PAX: Deep Dish, 9-Volt, El Chapo, Schnitzel, Clothespin, FNG-Shot Put, FNG-Pork Belly

      AO: The Battery


      [youtube https://www.youtube.com/watch?v=-VhSh-T8UMs&w=560&h=315]

      Warm up:

      1. SSH IC x15
      2. Imperial Walkers IC x15
      3. Forward Fold x15
      4. Plank IC x10
      5. Slow push to up x10
      6. Up Dog x15
      7. Down Dog x15
      8. Mountain Climbers IC x8
      9. Forward Fold x15
      10. Down into frog
      11. Plow Pose

      Transition:

      1. Mosey to the playground
        1. 10 count hang pull up
        2. 10 – Shoulder tap merkins – each arm =1
        3. 10 count hang pull up
        4. 20 – Reverse Angels
        5. 10 count hang pull up
        6. 10 – Side crunch merkins – each leg = 1
      2. SSH IC x25
      3. CottonPickers IC x15
      4. Carolina drydocks IC x15
      5. SSH IC x20
      6. Windmills IC x15
      7. SSH IC x15
      8. Plank IC x20
      9. SSH IC x10
      10. Double Take Burpees x5
      11. SSH IC x5
      12. Alternate until the teams reach the base of Mons
        1. Wheelbarrow – 20 paces each
        2. Seed sowers – 10 together
      13. Hold Al Gore

      Start of the Thang:

      Dora to the top of Mons

      1. Partners will do a Dora where one partner runs up the hill and back while the partner at the base completes:
        1. 100 – merkins
        2. 150 – flutter kicks
        3. 200 – SSH
      2. Run to the lot at the top of Mons
        1. 4 corner – Field Crawls
          a. Bear Crawl
          5 – Double Take Burpees
          b. Crab Walk
          15 – Thrusters
          c. Inch Worm
          20 – LBCs
          d. Bear Crawl5 – Double Take Burpee
      3. Mosey back to the flag
      4. Time Trials – 1 min Mary

      3 rounds @ 1 minute

      Warm Down

      1. Forward Fold x15
      2. Plank IC x10
      3. Slow push to up x10
      4. Up Dog x15
      5. Down Dog x15
      6. Forward Fold x15
      7. Down into frog
      8. Plow Pose

      Prayers/Announcements:

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man like you find him.

       

      Crom!

       

      Vila

       

      Hump Day @ LD

      QIC: Vila

      Date: 09/18/2019

      PAX: MoneyBall, Skitch, SheShed, Goose, Ohms, BlindSide

      AO: Lions Den


      Warm up:

      1. SSH IC x25
      2. CottonPickers IC x15
      3. Carolina drydocks IC x15
      4. SSH IC x20
      5. Windmills IC x15
      6. SSH IC x15
      7. Plank IC x20
      8. SSH IC x10
      9. 8 count bodybuilder (8cbb) 1C x10
      10. SSH IC x5

      Transition:

      1. Mosey around the school
        1. first corner
        2. 25 merkins
        3. Second corner
        4. 20 LBCs
        5. Third corner
        6. 5 Lt. Danger
        7. Mosey to track

      Cycle:

      Teams will do together as each one of the runners comes back to do reps.

      1. First step – Incline Merkin
      2. Second step – Incline Merkin

      VILA BITES IT ON THE STAIRS!!!

      Dora

      1. While the other PAX runs up the track and back
      2. 100 – Incline Pullups
      3. 200 – Squats
      4. 300 – LBCs

      Warm Down:

      1. Forward Fold
      2. Plank IC x 15
      3. 10 second transition to up dog
      4. Up Dog
      5. Down Dog
      6. Forward Fold x15
      7. Frog
      8. 2 Burpees

      “To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.” – Dwayne Johnson

      “You miss 100 percent of the shots you don’t take.”– Wayne Gretzky

      Prayers: Moneyball’s Mom has some physical ailments

      Count

      Names

      WORD!

      Swinging hammers,

      Vila

      Abs – Reunion

      QIC: Vila

      Date: 09/17/2019

      PAX: Threeskin, Skitch, Callahan, Stars, Curfew, Kiffin, Sherlock, SheShed, Loan Shark, Sinai

      AO: Hill City


       

      Warm up

      1. SSH IC x15
      2. High knees IC x10
      3. SSH IC x20
      4. Cotton pickers IC x15
      5. Imperial Walkers ICx15
      6. Mount Climb IC x12
      7. SSH IC x30

      Transition:

      1. Mosey to beginning of Walnut Street Bridge
        1. 25 merkins IC
      2. Mosey to 1/2 way on bridge
        1. 8 count bodybuilder (8cbb) IC x5
      3. Mosey to Aquarium
        1. 25 merkins IC

      Cycle:

      1. 2 rounds Box jump to top with incline push on each step. (Incline BurpBox: Chatt Box)
        1. 15 lbcs 4ct. OYO
        2. 15 flutter kicks 4ct. OYO

      Transition:

      1. Mosey back to the Rhino by Market Street Bridge

      Warm down:

      1. Forward Fold x15
      2. Plank IC x10
      3. Slow push to up x10
      4. Up Dog x15
      5. Down Dog x15
      6. Mountain Climbers IC x8
      7. Forward Fold x15
      8. Down into frog

      10mom:

      1. Box cutters  IC x10
      2. Freddie Mercury’s IC x15
      3. Dying Cockroaches ICx12
      4. Low Plank (Skitch Count)
      5. Superman (SheShed Count)
      6. Pickle Pointers ICx10 (2 legs) x8 (right)  x8 (left) (Threeskin)
      7. Hollywood’s IC x8 (each side)

      Prayers:

      Count

      Names

      WORD!

      Swinging hammers,

      Vila