Backblasts

DATE: 2021-08-30
AO: Loco
Q: Mutombo
PAX: Mutombo, Mudder, Ronaldo
FNGs: Hatch
COUNT: 19
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-08-30
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Poe, Old Bay, Riot, 2 percent, sticks, Brown Bag, Kodiak FNGs: Attaché needs to get on Slack!
COUNT: 10
WARMUP: cherry picker, willimayshayes, lunge twist, hairy Can-Can, prisoner squats—all interspersed with short bits of side straddle hip
THE THANG: killer Queens: 5 times around the diamond; 10 reps at each corner of merkins, calf raise squats, curl press, loaded squats, or KB swing. Turn a travel card after each set.
Jack – rifle carry
Queen – murder bunnies
King- farmer carry
Ace- Bear crawl
Joker – lunge walk
All other cards-mosey

MARY: ring of fire hurdles
Modified airplane
Ring of fire double coupon drag
ANNOUNCEMENTS:
COT:
Sometimes life serves up four queens. Be a HIM, encourage others.

30 seconds of deep breathing and contemplation.

DATE: 2021-08-28
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, Magoo, Riot
FNGs: Cashonly
COUNT: 6
WARMUP:
13 SSH
13 hillbillies
13 hairy rockets
Arm circles 4×13
13 sit throughs
13 cherry pickers
13 wind mills

THE THANG:
Modified murph:
Pax completes 1 squat at one end of black top
Pax runs to middle of blacktop and completes 1 merkin
Pax runs to far end of blacktop and completes 1 coupon curl
Pax runs back to other end together
Repeat up to 13 of each and back down again to 1

MARY:
13 flutters holding coupon in press position
13 scissors with chest press
13 reverse crunches with coupon in press position
Plankorama to a count of 13

ANNOUNCEMENTS:
IronPax, The Grunt, 9/11 stairs

COT:

DATE: 2021-08-27
AO: Patriot
Q: Pop Fly
PAX: Bone, Lucius, Fish Fry, Sunshine, Lazlo, Coconut, Maj. Payne, 2 percent, citrus, Big Short, Flipper, Booking, CableGuy, Chubbs FNGs: Kurd (DR PAX), Ma Bell (FNG)
COUNT: 17
WARMUP: SSHs, Cherry Pickers, WMHs, merkins, squats
THE THANG:
1) with coupon, 25x merkins, squats, sit-ups + run a lap
2) Astronaut Blast off – from the Al Gore, 10 count to Jump Tuck. all Pax led a countdown
3) 110 yard lunge with coupon. Every 10 yards perform a squat thrust and cross over Merkin blockie 4) repeat astronaut blast off (5 second count)
5) Rifle carry coupon back to start
6) Bear Crawl social
MARY: flutter kicks, American hammers, Glee’s, Freddie Mercury, sit-ups ANNOUNCEMENTS: 9/11 shirts
COT: take the good and learn from the less good

DATE: 2021-08-27
AO: Sparta
Q: Hightower
PAX: Zeus, Rambler, Yard Sale, Nano, Lightyear, Obadiah, El Camino FNGs: Cain
COUNT: 9
WARMUP:
Lots of legs, back, & upper body

THE THANG:
20 Min AMRAP Spartan 300

Sprint 200, 10 burpees, 20 big boy sit-ups, 30 merkins, 40 air squats = 300

MARY:
20 cc flutter kicks, 20 cc penguin taps, 20 cc LBC, finished with Social Bear Crawl ring of fire with 5 merkins ea

ANNOUNCEMENTS:
9/11 two weeks from Sat, shirt order closes Sun
IPC Week 0 starts next week

COT:
Prayers for our troops in Afghanistan and for the souls lost yesterday.