Backblasts

Date: 2025-06-03
AO: atlantis
Q: 9-Lives
PAX: 9-Lives, Infinity, Smokee, O’Captain, Hammerhead, Forceps, Hammer, Clerk FNGs: None
COUNT: 8
WARMUP:
LBAC forward and reverse
Learning to Phelps
Grass Grabbers
Piano tappers
Lateral runs around chairs

THE THANG: 🐻 with 6pack

4 corners around the tables
Each round had a regression in reps
tel:50-40-30-20-10
We split into 4 groups of 2 starting at each corner.
The corners
Flutter Kicks
Penguin tappers
Shoulder taps
Plank jacks

All completed – went to concrete bench wall for additional exercises

Dips, gas pumpers, hello dollys, ankle grinders

MARY: Broga
ANNOUNCEMENTS: Check slack for convergence
COT: :white_check_mark: Q closed in prayer
Thank you for allowing me to Q hope it was up to snuff for you HIMly men!

If Clerk sees this – make sure to message me next time you come to St. Charles we can hit a BD.

Tags: atlantis, 9-Lives, Infinity, Smokee, O’Captain, Hammerhead, Forceps, Hammer, Clerk

Date: 2025-06-02
AO: horizon-ao
Q: 3 mile
PAX: Fish Fry, Disco, Kodiak, Purple Rain, vplaxico, Magoo, Attache’, Summit, Poe, SPINAL TAP FNGs: None
COUNT: 11
WARMUP:
– SSH, Michael Phelps, Tie Fighters, Up Dog, down dog lunge stretch, THE THANG:
– Burpees and run to Minor Hill with mumblechatter, stops for merkins and various leg and core exercises – Mary: yup. 50 LBCs to close
– Announcements: Convergence
– CoT: I’ve been struggling with my 3 kids as they fight all the time. Losing my patience, I hate being like that. I had the kids on my own this weekend. Amazingly , they didn’t fight and i achieved my goal of spending some 1:1 time with each of them. Told my wife that she seems to the problem 😉 Joking – she’s an amazing mom; seeing the kids fighting as jockeying for position, competing for our love and attention. new month – great time to 1) let go of something that’s not helping (me – losing my sht); 2) start something new (more 1:1 time with kids).

Tags: horizon-ao, Fish Fry, Disco, Kodiak, Purple Rain, vplaxico, Magoo, Attache’, Summit, Poe, SPINAL TAP

Date: 2025-06-02
AO: thefarm
Q: Infinity
PAX: Crystal, Firehead, Lumbergh, Moonshine, Trolley, Squatter FNGs: None
COUNT: 7

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 T-Claps, IC and
Sprint

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 3:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 4:
20 Stagger pushups (10 each arm),
15 Bonnie Blairs
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 Fist Bump Merkins
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

Announcements: Firehead Q on Wednesday, Lumbergh Q Friday, F3 the Capital convergence Saturday 0700 at Roosevelt Island.

CoT: It is good to push yourself and break out of your comfort zone. When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.

Tags: thefarm, Crystal, Firehead, Lumbergh, Moonshine, Trolley, Squatter

Date: 2025-06-02
AO: terrapin-station
Q: Fitz-Hume
PAX: Pepco, Deliverance, Anchorman, Enron, 2 percent, Fiddler, Jenner, Sweetness, Bob the Builder FNGs: None
COUNT: 10
WARMUP: SSHs, DQs, Moroccan Nightclub, MPs, the usual
THE THANG: nah. Go straight to Mary
MARY: hold an incline plank on your block, moving left and right a few times with some merkins and blerkins thrown in there for fun.

Move to your six and do some leg lifts up and over the block with some LBCs, mountain climbers and Freddie Mercury’s in there too.

Finish off with some atlas shrugs

Do that a few time with a rest mozy thrown in.

ANNOUNCEMENTS: convergence!

COT: summertime is here, requesting prayers for the adjustments necessary…

Tags: terrapin-station, Pepco, Deliverance, Anchorman, Enron, 2 percent, Fiddler, Jenner, Sweetness, Bob the Builder

Date: 2025-06-02
AO: thepatriot
Q: Lucius
PAX: Prestige, Smokey, Strange Brew, Boardwalk, Maguire, My Space, Bone, bogey, DoorDash, Piano Man, CableGuy, SAAS, citrus, Flipper, Big Short, Trademark, Messi, Beavis(DR) FNGs: None
COUNT: 19
WARMUP:
SSH; LBACs; Moroccan Night Clubs; Michael Phelps; Down Dog; Cobra Kai; Child’s Pose

THE THANG:

400 meters Mosey
50x Low Rows
60x Overhead Press
200x Merkins
300x Body Weight Squats
200 yards rifle carry
400 meters Mosey

30 yards bear crawl; 30 yards crawl bear

11s to fill time (squats; alt. shoulder taps)

MARY:
20x flutter kicks (IC)

ANNOUNCEMENTS:
Convergence; Pre-Convergence HH; Q slots open (but not next Monday)

COT:
Try something new and challenging. Even if you might look a little foolish.

Tags: thepatriot, Prestige, Smokey, Strange Brew, Boardwalk, Maguire, My Space, Bone, bogey, DoorDash, Piano Man, CableGuy, SAAS, citrus, Flipper, Big Short, Trademark, Messi, Beavis(DR)