Backblasts

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

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

Date: 2025-05-07
AO: horizon-ao
Q: Magoo
PAX: Groundhog, Disco, Classified, sticks, SPINAL TAP, Attache’, vplaxico, Purple Rain FNGs: None
COUNT: 9
WARMUP: WMH, CPicker, SSH, stretchy bits
THE THANG: 3 rounds separated by fellowship lap and ending with a sprint:
90 lb farmers carry, 12 lb ball toss, jump rope; man-makers, heavy bag toss; offset bosu merkin, can-opener, slam ball. MARY: Stretchy bits
ANNOUNCEMENTS:
COT: I have been off for two weeks and worried I’d gotten soft. Thanks for the eopportunity to get back and push a bit. Stay strong friends!

Tags: horizon-ao, Groundhog, Disco, Classified, sticks, SPINAL TAP, Attache’, vplaxico, Purple Rain

Date: 2025-05-07
AO: ao-the-bullpen
Q: Crystal
PAX: Peanuts, Peloton, Trolley
FNGs: None
COUNT: 4
WARMUP:
Hillbilly
Forward fold
Tubthumping burpees
THE THANG:
Redrum (murder bunny up hill, 10 blockees, attempt to rifle carry down hill) Wheel of merkin
Boat canoes
⭐️Curls
Repeat
MARY:
ANNOUNCEMENTS:
COT: focus on our side of the street

Tags: ao-the-bullpen, Peanuts, Peloton, Trolley

Date: 2025-05-07
AO: theaerie
Q: Lonestar
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
25 yards each: burpee broad jump, bear crawl, lunge walk and mosey

MARY:
ANNOUNCEMENTS:
COT: keep grinding

Tags: theaerie, Stewie