Backblasts

DATE: 2022-01-21
AO: Horizon-Ao
Q: Booking
PAX: Kodiak, Yardbird, sticks, Lazlo, Disco, Old Bay, Mr Haand, 3 mile, Poe FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Worlds Greatest Stretch, Down Dog, Cobra Kai
THE THANG: mosey around field to a 3 station rotation 20x each exercise run bw station 1 and 2, various moves bw stations 2 and 3 (duck walk, bear crawl, one leg hop, karaoke, back run, Frankensteins) run bw stations 3 and 1

Station 1- coupons
Overhead press
Upright row
Curls
Chest press
Squats
Atlas shrugs
Kettlebells

Station 2- chest
Merkins
Diamond merkins
Hand release merkins
Carolina dry docks
Shoulder taps
Toy soldiers

Station 3 abs
Big boys
LBC
WW1
Freddy Mercuries
Heels to heaven
Penguin toe taps

Another mosey around field and then 10 burpees OYÓ
MARY: flutter kicks, Nolan ryans, mule kicks, dirty dogs
ANNOUNCEMENTS: ARC coming up, Sunday rucks at social distance
COT: there are 3 solutions to every problem: accept it, change it, leave it: if you can’t accept it, change it, if you can’t change it, leave it. Put your energy into what you can control.

DATE: 2022-01-21
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Rogue
FNGs: None
COUNT: 2
WARMUP: SSH, DQ, MP, HBW, MC, SSH
THE THANG: 5km around the AO with intermittent merkins and some stairs MARY: LBCs
ANNOUNCEMENTS: None
COT: In lieu of my old man’s 76th birthday tomorrow, I have been meditating on this: Remember and honor thy father and mother in life, in memory, in legacy. (Ex. 20:12, Eph. 6:2). Tell them thank you and give them your love.

DATE: 2022-01-21
AO: Sparta
Q: Pop Fly
PAX: Nano, Ashe, Roddick, Sheldon
FNGs: None
COUNT: 5
WARMUP: Ran a lap, SSHs, WMHs, Michael Phelps, Supine Rockettes THE THANG:
Lap 1: 10x Burpees, Run 100M, 20 Merkins, Run 100M, 20 Squats, Run 100M, 20 BBSs, Run 100M
Lap 2: 10x Burpees, Run 100M, 20 Carolina Dry Docks, Run 100M, 20 Speed Skaters, Run 100M, 20 LBCs, Run 100M
Lap 3: 10x Burpees, Run 100M, 20 OH Arm Claps (IC), Run 100M, 20 Jump Squats, Run 100M, 20 Heels to Heaven, Run 100M
Lap 4: 10x Burpees, Run 100M, 20 HR Merkins, Run 100M, 20 1.5 Squats, Run 100M, 20 Flutter Kicks, Run 100M

10 Burpees and Run one more lap at PAX pace

MARY: X-Factors, Freddie Mercuries, Penguin Taps, Rocky Situps, In-n-Outs

ANNOUNCEMENTS: ARC, Wreath, Burden Run, 2F event in Feb

COT: F3 helps you keep pushing forward

DATE: 2022-01-20
AO: Freestate
Q: Deagle
PAX: Horshack, ShowMe
FNGs: Dungeon Master
COUNT: 4
WARMUP:
SSH, Imperial Walkers, Merkins, Hairy Rockets, High Knees IC, Cherry Pickers, Monkey Humpers, Alternating Side Squats, Michael Phelps, Windmills

THE THANG:
The Supervisor, running these exercises
• Curls (250)
• Overhead Press (300)
• Windshield Wipers (150)
• Upward Merkins (350)

Carry these coupons – 4 stops, each stop with one exercise from the Supervisor, rifle carry in between

MARY:
Reverse Crunches, Outlaws, Travolta’s, Little Mermaid, Dying Cockroach, Leg Lift Rosalitas + Flutters

ANNOUNCEMENTS:
Thirsty Third Thursday is now Thirsty Fourth Thursday (next week…)

COT:

DATE: 2022-01-20
AO: Olympus
Q: Pop Fly
PAX: Zeus, Old Bay, Hightower, Lazlo, Nano, Obadiah, Rambler, Faceplant, Juneau, YNAB, Gadget FNGs: None
COUNT: 12
WARMUP: Fellowship Lap and stretching
THE THANG: 4 Rounds of Lunges, Blockees, Calf Raises, and Rifle Carries MARY: Jump Squats, Pickle Pounders, 1 Leg Crunches, Flutter Kicks, Glees ANNOUNCEMENTS: Wreath Clean Up, Polar Bear Plunge, ARC
COT: Andy Laine, like life, is full of surprises. You never know when you’re going to get to the end. Lots of set backs along the way. Just keep moving forward