Backblasts

Date: 2025-10-31
AO: horizon-ao
Q: sticks
PAX: 3 mile, Poe, Kodiak, Disco
FNGs: None
COUNT: 5
WARMUP:
– 20 Side Straddle Hops (SSH)
– 15 Arm Circles (forward/reverse)
– 10 Frankenstein Walks (kick out legs like a zombie)
– 20 Goof Balls (or Jumping Jack-o-Lanterns)
– 10 Ghoul Mornings (similar to good mornings, but arms crossed like a ghost) THE THANG:
Circuit Workouts: Zombie Shuffle, Pumpkin Swings, Coffin Sit ups, Spider Crawls, Graveyard Burpeess, Thriller Merkins MARY:
– Coffin Sit-Ups
– Ghostly High Knees
– Frankenstein Walks
– LBCs
ANNOUNCEMENTS: Grunt
COT: Enjoy fellowship and coffee around this Halloween holiday

Tags: horizon-ao, 3 mile, Poe, Kodiak, Disco

Date: 2025-11-02
AO: social-distance
Q: Wedding Singer
PAX: Breach, Bone, Spokes, Popeyes, Piano Man, Brian Tuma(F3Refi GSONC), Booking, Gambler FNGs: None
COUNT: 9
THE THANG: 6 miles, 43 merkins
ANNOUNCEMENTS: we announced we are not a church group
COT: we don’t do that

Tags: social-distance, Breach, Bone, Spokes, Popeyes, Piano Man, Brian Tuma(F3Refi GSONC), Booking, Gambler

Date: 2025-11-02
AO: mother-ruck-ing
Q: Shake ‘n’ Bake
PAX: Shake ‘n’ Bake
FNGs: None
COUNT: 1
WARMUP: coffee
THE THANG: solo ruck
MARY: nope
ANNOUNCEMENTS:
COT: why don’t I have any friends

Tags: mother-ruck-ing, Shake ‘n’ Bake

Date: 2025-11-01
AO: olympus
Q: Yard Sale
PAX: Atlas, Nano, Crop Duster, Roy Hunter, Peanuts, Forgot Name.. FNGs: None
COUNT: 7
WARMUP: Yes
THE THANG:

3 Rounds:

Up and down the ramp from blacktop to soccer field 10 times. Perform an exercise at the bottom

Round 1: 20 Bonnie Blairs (In Cadence)
Round 2: 40 Monkey Humpers (In Cadence)
Round 3: 60 Squats

MARY: 100 LBCs
ANNOUNCEMENTS: The Grunt, Manly Book Club
COT: Life is like going up and down ramp – performing a series of repeated motions. To live for longevity, reinforce the healthy behaviors day after day.

Tags: olympus, Atlas, Nano, Crop Duster, Roy Hunter, Peanuts, Forgot Name..

Date: 2025-11-01
AO: olympus
Q: Hightower
PAX: Pop Fly, Doodles, Walk-on, Monk, Nano, Ashe
FNGs: None
COUNT: 7
WARMUP:
High knee skips, then lots of stretching

THE THANG:
Fellowship lap around LBSS
Stop back courtyard: high knee step ups, then derkins.
Second stop at front entrance: Squats on bench, high knee step ups, derkins Return to parking lot.

3v3 hoops, with extra guy run, when he returns, sub out, next guy runs.

MARY:
Flutter kicks

ANNOUNCEMENTS:
Grunt
Coat drive

COT:
Train for Marginal Decade, this past wknd 60 Minutes air episode. Dr proves that exercise continues your longevity and prepares you for your last decade of life. We get that with F3!

Tags: olympus, Pop Fly, Doodles, Walk-on, Monk, Nano, Ashe