Legacy Backblast Archive

On Saturday, March 24, 2018, it was cool (but not cold) with a pretty steady rain (but not a deluge). Eight men showed up to get better. The details of this workout have been lost to time (since it has taken me 1.5 months to post the backblast) and rain

TIME: 0530 WEATHER: Somewhere between cold and warm DISCLAIMER PRAYER WARM UP: Motivator from 7 Merkins Don Quixotes Hillbilly Walkers Little Baby Arm Circles Shoulder Pretzels Little Baby Arm Circles Reverse Willie Mays Hayes Indian Run THE THANG As a tran...

It was a beautiful Tennessee morning. Perfect for getting stronger and becoming better. Seven guys chose to show up and become better versions of themselves. DISCLAIMER PRAYER COP Valley Merkins x3 Abe Vigodas x 10 Rockette Hillbillies x16 LBAC x20 –> Cherr...

WEATHER – 56 APRIL 17th 2018 DISCLAIMER PRAYER WARM UP ‘Merkins – 15 Hillbilly Walkers – 10 Scorpion Dry Dock – 10 each leg Squats – 3 Count hold – 10 (Some PAX really suck at following directions) THE THANG YHC felt since tomorrow would complete another tr...

WEATHER – 46 degrees APRIL 3rd, 2018 DISCLAIMER PRAYER WARM UP LBAC – IC – 10 LBAC in rev. – IC – 12 (QIC was distracted, probably by Floppy disk running his trap that he went past 10) Motivator – 6 Willy Mays Hayes – 10 ‘Merkins – 10

Six pax came out to a balmy morning to earn their tickets to the Gun Show (i.e. this Q was intended to be very arms/upper body focused) DISCLAIMER COT Warm up (IC): Hillbilly squat walkers (x15) Motivator from 7 Willy Mays haze (x15) Don Quixote (x15) Arm c...

beautiful morning for a Erwin / Nolichucky River overlook run DISCLAIMER PRAYER COP hillbillie walkers, imperial walkers, dymanic stretching THE THANG Trail run workout, 2 miles, 600 ft vert, included the following exercises: carolina dry docks merkins squa...

A very cool 40 DISCLAIMER PRAYER COP LBAC Arm Pretzels LBAC Reverse Abe Vigoda Imperial Walkers Hillbilly Walkers Imperial Squat Walkers Motivator Agilities High Knees High Kicks Backward Run Defensive Slides (both directions) Karaokes (both directions) THE...

TIME: 0700 TEMP: 37 Degrees DISCLAIMER PRAYER COP Merkins x20IC (How else should the Merkin Champions start a warmup) LBAC x20IC, Cherry Pickers & Dropping them in the bucket, Shoulder Pretzels x20IC, LBAC x20IC (Rev) Merkins x10IC (oh, yes he did) Imperial...

Beautiful Weather to celebrate a win for Iron Valley in the #MerkinMadness AO challenge. DISCLAIMER PRAYER COP What we did not do was Merkins. Instead, we did: LBAC Cherry Pickers (the ones in the air not on the ground, Chunk) Arm Pretzels LBAC Reverse Hill...

WEATHER – Breezy but still a nice 45 degrees even if Floppy Disk was dressed for 2 degrees and Bollywood was dressed for 70 degrees DISCLAIMER PRAYER WARM UP ‘Merkin – IC – 10 Abe Vigoda – IC – 10 ‘Merkin – IC – 15 Imperial Walkers – IC –

TIME: 0530 TEMP: 37 degrees DISCLAIMER PRAYER COP WARMUP: Merkins x10IC SSH x40IC Willie Mayes Hayes x10IC Merkins x20IC Imperial Squat Walkers x10IC Hillbilly Squat Walkers x10IC TTT x10IC Merkins x10IC Lunge Jumps x20 oyo Squats x10 (3 count Hold) Calf Ra...

Mild and 52. DISCLAIMER PRAYER COP Side Straddle Hops x 10 IC, Merkins x 10 IC, LBAC X20 IC, LBAC Revers x 20IC, Merkins x 10IC, Imperial Squat Walkers x 20IC, Merkins x 10IC, Motivators 7 count, Merkins x 10IC, Bobby Hurley x 20, Merkins x 10 IC, Through the

TIME: 0700 TEMP: 43 degrees WEATHER: Air was thick with moisture but only a couple of sprinkles DISCLAIMER PRAYER COP Merkins x10IC SSH x30IC Merkins x10IC Star Jacks x15IC (3 count hold in the squated position) Lunges x15IC Merkins x10IC Jump Lunges 20 oyo...

A beautiful and snowy morning at Iron Valley. DISCLAIMER PRAYER COP LBAC LBAC in reverse Willie Mays Hayes Hillbilly Walkers Merkins Mosey a lap and head to the flagpole THE THANG The PAX lined up in alphabetical order (Doc Ock, Floppy, Grillz, Slugger, Swi...

10 Men rolled out for a 40 degree beautiful Iron Valley Morning DISCLAIMER PRAYER Warm-up- Windmills-10 I.C. LBAC-(Sobriety Style) 10 I.C. LBAC in reverse-(Sobriety Style) 10 I.C. THE THANG The PAX showed up to a ready set Monopoly board set on half of a so...

WEATHER – 32 degrees with an occasional flurry. DISCLAIMER PRAYER WARM UP SSH – IC – 20 Merkins – IC – 10 HillBilly Walkers – IC – 10 LBAC – IC – 10 (at this point this confused the PAX there was no Reverse but YHC made sure they knew

It was a nice morning for a workout. DISCLAIMER PRAYER COP Abe Vigodas 10 IC Burpees 10 OYO Willie Mayes Hayes 10 IC Through the Tunnel 10 IC Burpees 10 OYO LBAC 15 IC –> Cherry Pickers 15 IC –> LBAC in reverse 15 IC THE THANG We started out