Backblasts

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hoya-paxa Mild head spinning

Date: 2025-05-08
AO: hoya-paxa
Q: Hobbyhorse
PAX: Trademark, Daaa Auditor, Legacy, Tabasco
FNGs: None
COUNT: 5
WARMUP: ssh, iw, hb, wind, wmh, rve, Phelps, burpee, dd
THE THANG: jog to exorcist stairs. Exercise along the way. 4 rounds up and down stairs. Exercise. Get lost. Get back to start MARY: lbc, flutter
ANNOUNCEMENTS: convergence, murph, bone.
COT: try to see through to the other side of challenges.

Tags: hoya-paxa, Trademark, Daaa Auditor, Legacy, Tabasco

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thefarm With a twist of Thai

Date: 2025-05-08
AO: thefarm
Q: Pad Thai
PAX: Squatter, Trilogy
FNGs: None
COUNT: 3
____…With a twist

WARMUP:

Please modify as needed and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.

Elephant walkers
– Bending over halfway
– One knee bent the other straight
– Switch: bend other knee and straighten the other

Michael phelps

Imperial walkers(?) w/ a twist(?)
– Cross elbows and knees

Beet-pick-the-clock
Beet pickers w/ a twist (30)
– In cadence
– Starting at 12pm
– Then twist towards 10
– Then towards 2
– Clap | One completed | Repeat

Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” – x 12 small (transition: “make them bigger” )
– x 12 big

Willy mays hayes w/ a twist
– In cadence, alternating sides
– Add a twist in the direction we are going

Side straddle hops – 30

THE THANG:

Workout
Please modify as necessary

First section – Tabata 4x
T-claps w/ a twist
– Up is normal
– Down: Twist arm until palm faces down

Skaters
– Swing back leg across

Forward lunge with a twist

Mosey across the field and back
– Twist: Everyone turns around and heads back based on when the person in front of them turns back

Round 2 – Tabata 3x

Carolina Dry Docks

WW2s

Merkins

American hammers

MARY: Recommend stretches, request from group.
Ideas:

– Greatest stretch in the world:Forward lunges and over head stretch of opposite arm – Thread the needle
– Squatter: Figure 4s

ANNOUNCEMENTS:

COT: Circle of Trust
1. Count-a-rama –
2. Name-o-rama
3. Announcements:
Q Monday:
Q Wednesday: Pad Thai
Q Friday: Lumbergh

Circle of Trust/W.O.W.

Someone wiser than I put this point together but I find its implications profound and life-altering—At the end of all of our lives, when we stand before the Loving and Just Heavenly Father, we will have ultimately one of two responses that will also be reflective of our hearts here on earth. 1. My will be done
2. THY/Your Will be done.

And based on our choice of the two above will also determine our eternal existence. We choose. What has your life today chosen?

End in prayer of the moment

Tags: thefarm, Squatter, Trilogy

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ignite VQ

Date: 2025-05-07
AO: ignite
Q: Flat Tire
PAX: 2 percent, bogey, Flat Tire, Hobbyhorse, Ice Tea, Kodak, Legacy, Lazlo, Goldfish, Popeye, Enron, Fitz-Hume , None FNGs: 1 None
COUNT: 12

WARMUP: Side Straddle Hop, Imperial Walker, Arm Circles, Neck Circles, Don Quixote, Toe Touches, Down Dog, World’s Greatest Stretch
THE THANG: Mosey to the big parking lot. 29 reps of something then a lap around the lot, We did that 7 times. Then switched it up to 11 reps and 2 laps.
Burpees, merkins, dips, cheerleader squats, air punches, Apolo Ohno, and calf raises. MARY: Plank, left and right side plank, American hammers
ANNOUNCEMENTS: theres a channel for that
COT: Look for ideas and inspiration in unlikely places. This beatdown was inspired by my 2.0s, they came up with the exercises and the numbers are birthdays. Thanks for all the support from my first post last August to my first Q today!

Tags: ignite, 2 percent, bogey, Flat Tire, Hobbyhorse, Ice Tea, Kodak, Legacy, Lazlo, Goldfish, Popeye, Enron, Fitz-Hume , None

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compound January in May

Date: 2025-05-07
AO: compound
Q: Gherkin
PAX: Popeyes, citrus, Poe, Corkscrew (F3 The Capital), Big Bird, Skidoos FNGs: None
COUNT: 8
The Q had some other stuff going on yesterday and wanted to plan something fun, but procrastinated and didn’t get around to it. Everyone unfortunately paid the price this morning for the Qs poor time management skills.

WARM UP
SSH, Hillbillies, M. Phelps, arm circles in BOTH directions, cherry picker, WMH, windmills, Downdog, World’s Greatest stretch

THE THANG
• Lined up on endline with a coupon

Round 1 (10 burpees)
• Perform 4 burpees, Murder Bunny to the 20 yards and perform 6 Burpees • Mosey back to endline
Round 2 (18 Burpees)
• Perform 4 burpees, Bear crawl to 20, perform 6 burpees, Murder Bunny to 40, perform 8 burpees • Mosey back to endline
Round 3 (28 Burpees)
• Perform 4 burpees, Crawl Bear to 20, perform 6 burpees, bear crawl to 40, perform 8 burpees, murder bunny to other 40, perform 10 burpees • Mosey back to endline
Round 4 (40 Burpees)
• Perform 4 burpees, Crab Walk to 20, perform 6 burpees Crawl Bear to 40, perform 8 burpees, bear crawl to other 40, perform 10 burpees, murder bunny to 20, perform 12 burpees • Mosey back to endline

Round 5 (54 Burpees)
• Perform 4 burpees, Broad Jump to 20, perform 6 burpees Crab Walk to 40, perform 8 burpees, Crawl Bear to other 40, perform 10 burpees, Bear Crawl to 20, perform 12 burpees and Murder Bunny to Goal line and perform 14 burpees • Rifle Carry back to where we performed warm ups.

150 Burpees in total

Fellowship lap around the field.

MARY
Flutter kicks, American Hammers, LBCs

ANNOUNCEMENTS
Announcements channel
The Murph, Boneathon and Convergence

COT
BLUF is that I need to work on showing people more grace.
Watching Season 3 of Love on the Spectrum about people with autism finding love. People with autism focus on themselves more than is socially acceptable, ie they are selfish But everyone is selfish – it’s just a matter of degree.
What is normal to one person may be selfish to another
Despite their disability, they work really hard to try to think of others first, so I can do a better job and work harder to be less selfish too

Tags: compound, Popeyes, citrus, Poe, Corkscrew (F3 The Capital), Big Bird, Skidoos