Backblasts

Date: 2025-06-10
AO: delphi
Q: Rocket
PAX: Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox
FNGs: None
COUNT: 8
WARMUP: Mosey and the typical stuff (side straddle hop, Michael Phelps, cherry picker, Willie Mays Hayes, worlds greatest stretch, cobra Kai) THE THANG: Pull” the frisbee
Everybody sprints until the frisbee lands.
Every 10 yards you complete = reduction in reps for exercises Stop and do your calisthenics
Mosey to end line and repeat

Merkins – 50 (-5 for every 10 yards run)
Big Boys – 50 (-5 for every 10 yards run)
Squats – 50 (-5)
Carolina dry docks – 50 (-5)
Flutter kicks – 50 (-5) 4 count
Lunges – 50 (-5) L/R = 1
Diamond merkins – 50 (-5)
LBC – 50 (-5)
Monkey humpers – 50 (-5) on the down
Burpees – 50 (-5)

Played some ultimate

MARY: stretch what you need

ANNOUNCEMENTS: K-Pop going away bash on 19 June

COT: advocate for yourself and your family members

Tags: delphi, Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox

Date: 2025-06-10
AO: freestate
Q: Dungeon Master
PAX: Cannoli, CashOnly, Dungeon Master, F3 Scabby, Horshack, Pigeon FNGs: None
COUNT: 6
WARMUP:
• SSH x20 IC
• other warm-ups
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x30, x25, x20
• Skull crushers x15, x12, x10
• Squats with coupon x20, x15, x15
• Romanian deadlifts x15, x12, x10
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (4 sets)
• Chin-ups x5, x5, x5
• Step-ups as many as you can
• Merkins x20, x15, x12
• Lunges (forward, backward, forward x20, x18, x16
• mosey
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Plank-o-rama
• Mermaid crunches
• Downward dog
• reverse crunches
• American hammer

ANNOUNCEMENTS:
• Yoga Saturday June 14

COT: Make small acts of love count. Negative behaviors outweigh positives at least 5:1

Tags: freestate, Cannoli, CashOnly, Dungeon Master, F3 Scabby, Horshack, Pigeon

Date: 2025-06-09
AO: thefarm
Q: Trilogy
PAX: Pad Thai, Infinity, Running Man, Moonshine, Firehead
FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Willy Mays Hayes
Michael Phelps
Don Quixotes
Beet pickers
Mosey around the fields
THE THANG:
SSH
Squats with Calf raises
Dirty Dog
Merkin
Bird Dog (aka Dog Pointer)
T-Clap
Dips
Lunge Worm to center of field
Mosey back

SSH
Squats with Calf raises
Dirty Dog
Merkin
Bird Dog
T-Clap
Dips
Walking Lunges to center
Bear Crawl back

REPEAT second round

MARY:
X-Factor
Side Crunches
Penguin Crunches
Rosalitas
American Hammer
ANNOUNCEMENTS:
Pad Thai move Saturday – HC in thread
COT:
Spending time with my adult 2.0 (and his 2.0) has opened me as the parent to being a learner instead of the teacher – and we are both better for it.

Tags: thefarm, Pad Thai, Infinity, Running Man, Moonshine, Firehead

Date: 2025-06-09
AO: acropolis
Q: Doodles
PAX: Rambler, Hightower, Monk, NOAA, Crop Duster
FNGs: None
COUNT: 6
Warm up
SSHs
Down dog
Cobra
Imperial walkers
Cherry twists
Sciatica stretches in cadence
Warm up Mosey around field

The Thang
At goal line and count up
Smurf Jack’s
Barry Sanders (side shuffles to 5 yd line and back)

Then sprint 50 (50 was too easy so in third trip we did 100 yds- 50 sprint/50 mosey)

At other side perform the following:
counting down
Mike Tyson’s
WW2s
back to goal line

Mary
Flutters
Pickle pointers

Announcements
Sign up to Q as summer attendance gets lighter

COT
Reflected for 2 min and prayed over the week.

Tags: acropolis, Rambler, Hightower, Monk, NOAA, Crop Duster

Date: 2025-06-09
AO: thepatriot
Q: Big Short
PAX: CableGuy, Anchorman, citrus, Boardwalk, Bob the Builder, bogey, Deliverance, Fiddler, Hops, Lazlo, Lucius, Overthrow, Piano Man, Pilsbury, Prestige, Rim Fire, Smokey, Sweetness, Trademark, Walker, Wedding Singer FNGs: None
COUNT: 22
WARMUP: dynamic
THE THANG: PAX split into two groups for rounds of exercises. For each round, PAX would run to the opposite end zone and perform two sets of exercises. Once one PAX finished the set, the group would move to the second set of exercises. Once one PAX finished that set, the group would run backwards to the starting point and do ten burpees as a group. – Round 1: 100 each of mercans and squats
– Round 2: 75 each of plank jacks and America Hammers
– Round 3: 75 each of diamond mercans and flutter kicks
– Round 4: 75 each of single count lunges and dips
Then, we got together for an abbreviated Ring of Fire.
MARY: Done as part of the Ring of Fire
ANNOUNCEMENTS: citrus discussed a request to help the family of a local PAX. See the announcements channel for more information (?). COT: Trying to be kind and considerate.

Tags: thepatriot, CableGuy, Anchorman, citrus, Boardwalk, Bob the Builder, bogey, Deliverance, Fiddler, Hops, Lazlo, Lucius, Overthrow, Piano Man, Pilsbury, Prestige, Rim Fire, Smokey, Sweetness, Trademark, Walker, Wedding Singer