Backblasts

DATE: 2022-05-05
AO: Olympus
Q: Rollingstone
PAX: Glee, Monk, Peanuts, Pop Fly, Rambler, Zeus
FNGs: None
COUNT: 7
WARMUP: SSH, Mike phelps
THE THANG: 100 yards of lunges, bear crawl, crawl bear, bobo bear crawl and reverse lung. Then the “rolling stairs” MARY: zeus’s favorite, and a little of everything.
ANNOUNCEMENTS:
COT: life is short, do what makes you happy

DATE: 2022-05-05
AO: Olympus
Q: Rollingstone
PAX: Monk, Pop Fly, Glee, Rambler, Zeus, Peanuts
FNGs: None
COUNT: 7
WARMUP: yep
THE THANG: stuff + Rolling Stairs
MARY:
ANNOUNCEMENTS:
COT: Life is short, don’t be afraid to take chances

DATE: 2022-05-04
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Shake ‘N’ Bake, Kodiak, Poe, Mayberry, Fish Fry, CableGuy, Old Bay, Disco, Mr. Hand, sticks, vplaxico FNGs: attaché
COUNT: 14
WARMUP: WMH, CherryPicker, SSH. GrabCoupons and circle up for The Thang.
THE THANG: Gladiator (timer) carries 2×45 lb plates twice around the arena then leads all in 10 SSHops. All others play with toys (2 heavy bags, bosu, juggling balls, giant crunch ball, jump rope, kettle bell, and lots of concrete coupons). All rotate once Gladiator completes 10 SSHops. MARY: 60 Imperial Walkers; Body Saw of Pain.
ANNOUNCEMENTS: Thank you for joining my double respect Q.
COT: Life is short, don’t sleepwalk through it. Whether your day brings joy, sorrow, relaxation, or total suck, appreciate that you are here, alive, and in the moment.

DATE: 2022-05-04
AO: Patriot
Q: Wedding Singer
PAX: Legacy, Booking, Ice Tea, Roadkill, Sunshine, citrus
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Downward Dog, Worlds Greatest THE THANG:
Cone 1:
20x Coupon Curl
20x Shoulder Tap IC
20x Leg lift over coupon
Farmer carry to Cone 2

Cone 2:
20x Derkin
20x Squat thruster
20x Sit ups
Rifle carry to Cone 3

Cone 3:
20x Squat
20x Overhead press
20x Coupon Swing

Run a lap (timer)

MARY: LBCs, Freddie Mercury, Nolan Ryan’s, Superman’s, Flutter kick

ANNOUNCEMENTS: Boneathon

COT: you get more out of a workout when you are pushed and motivated by others

DATE: 2022-05-04
AO: Compound
Q: Popeyes
PAX: Hightower, Jag, Yardbird, Elvis, Speedo, Peanuts
FNGs: None
COUNT: 7
WARMUP: Mosey with arm circles, arm presses, Michael phelps, butt kickers, high knees, sprints, stair work and SSH. THE THANG:

10 Pull ups OYO
20 Merkins
30 Squats

Sprint the street

1 min hang
20 T Merkins
30 jumping 180’s

Sprint the street

10 pull ups
20 side to side plank walks
Lunge walk

Sprint the street

1 min hang
20 diamond merkins
30 squat jumps

1 lap finger sweeps

MARY: 50 flutter kicks, 100 LBC’s
ANNOUNCEMENTS: Murph and picnic on Memorial Day
COT: How do you eat an elephant? One bite at a time. When things seem impossible, just take it one step at a time.