Backblasts

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horizon-ao Tabata – upper and core

Date: 2025-07-21
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Poe, SPINAL TAP, Attache’, Kodiak, Spokes, vplaxico, Maguire, Purple Rain, SAAS, messy FNGs: None
COUNT: 12
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, seated twist, fellowship lap THE THANG:
– Tabata – 25 on / 10 off * 8 ; run to end of field and back in between sets – Merkins, 8 different ones
– Curls – full, upper, lower repeat
– OH press (these will suck) ; front raise
– Flutter kicks with coupon / WW2s
– Rows / upright, 1 armed, superman
MARY: plank; LBCs
ANNOUNCEMENTS: #driveway on Weds
COT: 1 minute of silence

Tags: horizon-ao, Magoo, Poe, SPINAL TAP, Attache’, Kodiak, Spokes, vplaxico, Maguire, Purple Rain, SAAS, messy

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thepatriot Group Effort

Date: 2025-07-21
AO: thepatriot
Q: Wedding Singer
PAX: CableGuy, Big Short, Ice Tea, Rim Fire, citrus, Bob the Builder, Memento FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, WMH, Cherry Pickers, Fellowship Lap

THE THANG: Ladder up, each pax led 10 reps until we built up to:
Merkins, Cactus Squats, Mountain Man Poopers, Curls, WW2, Atlas Shrug, Coupon Swings, Shoulder tap/mountain man (50 reps each IC with a bonus run)

MARY: Leg lift over coupons, LBCs, Flutter w/ coupons, Side planks, Dirty Dogs, Donkey Kicks, Freddy Mercuries, Flutters

ANNOUNCEMENTS: check the channel

COT: Visited my parents this weekend. Realizing that some injuries can’t be fixed with stretching and strengthening. Be patient when they can’t just “walk it off.’

Tags: thepatriot, CableGuy, Big Short, Ice Tea, Rim Fire, citrus, Bob the Builder, Memento