If you like Vegemite, you will like Marmite

The BackBlast:

Intro:  YHC got the call to Q yesterday so had little time to plan something truly awesome, so being retired, YHC settled for something closer to awe heck, this is all you get from an old guy.  After checking out the surroundings ahead of time, YHC figured the St. Gabe’s parking lot aka home of Bastion would be all to ourselves.  Who knew that there were others, namely Hardcore (or is it Shorecard) pax, came over to share a little of the best concrete in Charlotte.  We kept our distance even though with combined numbers we were <25.  Great group this morning from young to strong, a couple of new faces for YHC, and our one FNG thanks to Huddle headlocking his brother in law from London via NYC.

The Thang:

SSH x20

IW x20

Squats x20

Mosey over to St. Gabe’s lot for
Toy Soldiers across the lot, mosey back to start
Butt Kickers across the lot, mosey back to start
High Knees across the lot, mosey back to start
Karaoke across the lot, karaoke back to start
Backward Run across the lot, backward run back to start
Sprint across the lot, sprint back to start

The last 3 of these will be referred to the “run part”.

Mosey up to the steps to the rails for the “rail part”
Bulgarian Split Squats (certainly everyone has heard of these) 10 left/10 right
Dips x10
Incline Merkins x10
Decline Merkins x10

Do the “run part”.

Mosey to the wall near the parking lot
Donkey Kicks x15
Mike Tysons 10 OYO
Lalannes x10
Hip Slappers 5 left/5 right OYO
Milkers x10
Toe Tappers x10
Air Presses x10

Do the “run part”

Mosey to center of parking lot for
Lunge forward 5 left leg/5 right leg; do 10 180′ squats
Lunge right 5 steps; do 10 180′ squats
Lunge backwards 5 left leg/5 right leg; do 10 180′ squats
Lunge left 5 steps; do 10 180′ squats (Thanks Full House for reminding me of the squats)

Mosey back to start for
Merkins x10
Stagger Right x10
Stagger Left x10
Arms over head x10
Wide Arms x10
Diamonds x10
Arms over head x10
Plank x10
Hip Slappers x10
Shoulder Taps x10
6 inches x10
(full disclosure – YHC originally planned to do 5 scorpions merkins each leg and 5 Spiderman merkins each leg)

Mary
LBC x20
Rosalita x20
Heels to Heaven x20
Dolly x20

Naked Man Moleskin:

Without anything open such as Flywheel, we had run of all the parking lots.  YHC is not a fan of the HotBox except in extreme weather, which today’s weather did not call for a visit there, although I told FullHouse when exiting that I had thought about a “pull up part”, but decided to stay outside in the 100% humidity to get the full effect of Charlotte summer.

Mostly the pax were quiet this morning which makes it tricky to know how they are all doing.  It could be exhaustion, or it could be boredom – someone should come up with an overall measure of how much pax are impacted by any particular workout.  You techies out there should figure out how to combine Strava Relative Effort readings from all pax that record their workouts.  That would give Q’s an idea of the effectiveness of their workouts.

If you read this backblast, write something in the comments.  I’m not looking for praise or anything like that, I’m really just curious who reads backblasts anymore since your Metro Shared Leader Team is trying to bring back the backblast, which I totally support.  Just say “read” or “hey” or something about why you read backblasts.  It can have nothing to do with this particular backblast.

It’s an honor to lead the Black Widow pax, and it was good to see Huddle back in the mix.  Get your self some Marmite to try if you dare.  They say it’s like Vegemite.

Carrier