A long overdue Back Blast from May 15th so my memory is a bit fuzzy. I did take and run the same routine on this fine Wednesday evening on the following morning’s Pax that showed up so what you read here took place on Thursday as well the very next morning.
The weather was clear and sunny with temps in the low 80s and the three of got ready for the evening’s festivities. We started with the 5 core principles, disclaimers and then stretch. As the title intends and because neither Lurch or LL Bean have yet attended a Light Fighter beatdown downtown they are introduced by fire in the early, hot and sticky Florida evening.
YHC has already put in a quick 8:32 mile run to get warmed up prior to the Beatdown so we double time toward the bridge at an unusually fast pace for the other two. We stop at a half way point and go into four count exercises to break the run and let the heartbeat catch up with the breathing. Start with SSH, followed by Strawberry pickers and then Imperial Walkers…25 of each. Double time to the bottom of the bridge and do Windmills, Hilly Billy Walkers, and finish up with HAnd release Merkins. Now I explain to them the Thang for the evening. My soon to be famous, may be repeated, and probably duplicated “4x2x5 Bridge Attack” goes like this. As a review, 4×5=20 and 2×5=10, here are rep counts at the designated markers 4= 4 light poles along the bridge and 2 is for 2 light poles. The concept is perform 20 reps of an exercise and then travel 4 light poles my chosen mode of transportation is the double time. Now perform 10 reps of an exercise and then travel two light poles; mode of transportation is Nur. Rinse and repeat up the bridge to the half way point and then change exercise and transportation modes heading down. Back up and over the bridge more of the same. Simple right? Here’s what happened..by the way MOT is Mode of Transportation from here moving forward.
Up the Bridge
LT Dan x 20 MOT Double Time
Shoulder Tap Merkins x 10 MOT Nur
Down the Bridge
Bulgarian Ball Busters x 20 MOT Double Time
Declined Merkins x 10 (Use the hand railing along the bridge) MOT Karaoke Right
At the bottom of the bridge we regather ourselves and I look at the time and have to change up the game a little since the bridge is a LONG way to go with this routine. On the way back I change the routine and we go 2 lights and 1 light and cut the count to 10 and 5 respectively. This allows us to move quicker across the bridge now and stay with in the time limit. It also ramps up the intensity making the Darkness of this beatdown seem always constant.
MOT up the bridge is Double Time, Karaoke Left, Right, Lunge Walk, Toy Soldier.
Exercises are American Hammers, LBCs. Incline Merkins, Mountain Climbers, Dry Docks.
At the half way Point of the bridge we work on speed. Sprint as best as you can 2 poles and then walk or quick time 1 pole, rinse and repeat to the bottom. At the bottom we gather ourselves and stretch to cool down and then Double Time back to the statue. This men are tired, winded and feel fantastic in the end.
After announcements, praises and COT “O’Learys anyone?”, I asked and with much enthusiasm everyone agrees. Surprisingly LL Bean takes off running, “I’ll race you there” he says so we give chase. We head to O’Leary’s for Second F. A cold one was earned this evening and enjoyed by all.
Announcements:
- Sup N Run on the 25th of May it is here Get’r Done if you haven’t
- SRQ Vets 5 k Hike on the 25th of May, be there and support the troops here locally
- Savage Race on the 9th of November F3 Suncoast Team ready for sign ups “You’re already training for it so do it!”
- Great Fathers Day Race on Siesta Key June 15th. Run 5k on the beach in the sand.
- GoRuck Light on June 1st In Tampa.
Praises and Prayer Requests:
- Our First Responders, Our Military to stay on point and be safe and protected
- All our injured and tired Pax member for a timely and healthy recovery
In closing, my AAR (After Action Review, When I go Full Army men , it’s on by the way) this has become a solid workout of 3.15 miles of ground covered with multiple pain stations along the route. I employ this in the AM on the next unsuspecting members of the Suncoast Pax that show up to Unconditional Surrender for a Thursday morning Beating. How did they handle find it in the Back Blast
Airborne!! Coop out.
