TRC/Crab legs – Page 3

CMFool’s Day

April 1, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Waxjob, Grandslam, Hands, P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 8
WARMUP:
The April Fool’s prank was to immediately start bear crawling down the road to the paver lot, simulating the beginning of 45 minutes of bear crawling. Turns out this was not a great gag and we returned for some motivators, rockettes, and froggy squats.

THE THANG:
Grouped up and sent a few pax down to opposite end of the parking lot, a few stayed and the third group started the bump. Timer was set to repeat a 5 minute intervals and we did an exercise at one end, mode of transport to the other end, and another exercise at the other end. We did 7 sets of this.
1. Curl/press, jog, Lt Dan
2. Swings, rifle carry, in & outs
3. Raise & shrug, broad jump, imperial squat walkers
4. Thrusters, bear crawl, flutter kicks
5. Lawn mowers, jog, ?
6. Blockies, jog, plank
7. American Hammer, murder bunnies, burpees

MARY:
No show

ANNOUNCEMENTS:
None

COT:
When you get hurt, insulted, etc., probably an opportunity to try to understand where the other person is coming from and what got them to that point.

EMOM & Thunder

March 28, 2025 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: P3, Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gibbler, Hands, Love’s, Matlock (Bill Maddox), TRC/Crab legs, Waffle House (Brady Greene), Tropicana
FNGs: None
COUNT: 12
WARMUP:
SSH, Big arm circs, side lunges, tempo mercs and squats, balboas, jogging the lot then sprinting the lot.
THE THANG:
1st EMOM: 4 mins with 10 to 12 burpees
Then lap up Baby Everest
Superman’s, LBC’s, Scuba Steve’s all in cadence
2nd EMOM: 4 mins with 4 to 6 Mountain Man Makers
Lap up Baby Everest
Bonus: Thunderstruck Burpees
MARY:
No time available due to shushing Gibbler
ANNOUNCEMENTS:

COT:
Stop procrastinating and be more intentional

Crablegs switcher

March 27, 2025 BackBlasts

AO: asylum-am
Q: TRC/Crab legs
PAX: P3, Hands, Sawdust, Gibbler, TRC/Crab legs, Tropicana
FNGs: None
COUNT: 6
WARMUP:
A little this and a little of that
THE THANG:
25 merkins at a couple of locations, up Everest, some AMRAP exercises while your buddy ran around the admin loop, pavalon for the Crablegs trifecta.
MARY:
Who is she and why is she always in the backblast?
ANNOUNCEMENTS:
Form your teams now for next year’s EFHR.
COT:
You had to be there. It was epic.

Getting Ready for March Madness

February 27, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Matlock (Bill Maddox), TRC/Crab legs, Grandslam, Tropicana, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Line Drill with Bobby Hurleys

THE THANG:
1. Phase I:
– Peter Parkers at the base of Baby Everest
– Bernie halfway up and sprint the balance to the Summit
– One Manmaker at the Summit
– Run up to the Asylum Building and down to the Basketball Court, stopping at certain areas for exercises along the way
1. Phase II:
– We attempted to play a game of HORSE by having the PAX do an exercise while one person took a shot. If the shot was made, the shooter had to do a burpee. If he missed, the whole PAX had to do a :burpee:. F3 Pluto ( Hugh Nystrom) was overjoyed with the amount of :burpee: that were done by all. Let’s just say we’re not competing in any basketball tournaments as a team.
1. Phase III:
– Made our way to the artificial turf baseball diamond
– One PAX Bearcrawled to 1st base, Karaoked to 2nd base, Bernied to 3rd base & Karaoked Home.
– During the iteration, the rest of the PAX did an AMRAP of an exercise. It changed for each time someone rounded the bases.
1. Phase IV:
– Make our way back to the AO stopping at stations for various exercises.
MARY:
– BBQ Squats

ANNOUNCEMENTS:
– Haw Ridge Sign-up

COT: Be a chain breaker! One of the men I know in my small group shared some of his life story. His family and the area he grew up in was impoverished and contained some bad environs. He joined the Air Force out of high school and got out of the bad situation and has seen the blessings of following the Lord. Reviewed Isaiah 58:1-12.

Timed AMRAP’s

February 26, 2025 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.