Backblasts

Date: 2025-06-20
AO: horizon-ao
Q: 3 mile
PAX: Hobbyhorse, Poe, Kodiak, sticks, Classified, Trademark
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Tie Fighters, WMH, Cherry pickers Up Dog, down dog lunge stretch, THE THANG:
– Fellowship Lap
– Dora – 100 merkins ; 200 squats , 300 LBCs + 10 bonus burpees – F3 Ultimate
MARY: Box Cutters, Freddy Mercurys,
ANNOUNCEMENTS: lots of cool new AOs sprouting up
COT: Today is my 17th wedding anniversary. My marriage is a teenager with a driver’s license. Grateful for my M, she does all the things, esp with the kids, puts up with my crap and helps me be my best self. Give your M a hug today, i’m sure she deserves that and more.

Tags: horizon-ao, Hobbyhorse, Poe, Kodiak, sticks, Classified, Trademark

Date: 2025-06-18
AO: compound
Q: Cactus
PAX: Poe, Popeyes, citrus, Doodles, Rambler, Skidoos, Sunny
FNGs: None
COUNT: 12?
WARMUP: general stretching and then fellowship run to compound garage
THE THANG: multi-station exercises. the timer runs from end of station 12 to station 1 resulting in the reset. station 1 – wall sit, station 2 – roller board push, station 3 – ropes, station 4 – squats, station 5 – squats, station 6 – crab walk, station 7 – ww2, station 8 – curls, station 9 – oh press, station 10 – tbd, station 11 – flys, station 12 – burpees MARY: flutter kicks
ANNOUNCEMENTS: kpop farewell, ruck-float (jul 26)
COT: managing anger

Tags: compound, Poe, Popeyes, citrus, Doodles, Rambler, Skidoos, Sunny

Date: 2025-06-20
AO: atlantis
Q: O’Captain
PAX: Quip, Chef, Duke Neucom
FNGs: None
COUNT: 4
WARMUP: Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

Run to the rocky steps

5 up
20 Pull-ups
50 merkins
100 air squats
5 up

Mosi to nationals stairs

Walking lunges –

All the way up – 4x

Burpees

Rock workout
Bus drivers
Overhead press

MARY:

Mt climbing
Dollies
Heel touches bows
Side to heels

ANNOUNCEMENTS:

Quip has a baby coming in two weeks! Wish him luck and keep him in prayer!

COT:

Message… discussed the 1936 Olympic gold medal team from the book “Boys in the Boat.” that great races aren’t won by clones. There are won by crews. The strengths of this team, the author shared was in what made them different…

This incredible story and team teaches us that all different shapes, abilities, etc. are important and to continue to build teams around us that are great crews and not just people like us!

Tags: atlantis, Quip, Chef, Duke Neucom

Date: 2025-06-19
AO: olympus
Q: Rambler
PAX: Rollingstone, Part-Time, Nano, Atlas, Toolbox, Peanuts, El Camino, Doodles, Monk, Battleship, Pop Fly, Monte Karlo, K-Pop, Hightower FNGs: None
COUNT: 15

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: olympus, Rollingstone, Part-Time, Nano, Atlas, Toolbox, Peanuts, El Camino, Doodles, Monk, Battleship, Pop Fly, Monte Karlo, K-Pop, Hightower

Date: 2025-06-20
AO: terrapin-station
Q: Gandalf
PAX: Goldfish, Kodak, Legacy, Ice Tea, Robo
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop
Phelps
Don Quixote
Hill Billy
Empire walker
Circle arms both way
Root vegetable extractor
Downward dog
Cobra Kai
THE THANG:
Indian run pushups
Dora:
Set 1
80 Alarm clock (lay on the ground get up as fast as possible) over head press
Set 2
80 Burpees
curls
Set 3
40 hand release merkins
Goblet Squats
MARY:
Leg raises
planks
LBC’s
ANNOUNCEMENTS:
COT:
Shared stories about my coworkers and how they gained experience, and knowledge with time. When you see something you don’t understand just get right in there and figure it out. Don’t be afraid to fail, but it’s never too late to get learn.

Tags: terrapin-station, Goldfish, Kodak, Legacy, Ice Tea, Robo