Backblasts

Date: 2025-02-03
AO: acropolis
Q: Hightower , Rambler, Peanuts, Obadiah, Atlas, NOAA
PAX: Rambler, Peanuts, Obadiah, Atlas, NOAA
FNGs: None
COUNT: 6
WARMUP:
LED by HT

THE THANG:
Rambler led 1 phase
Peanuts led 2 phase
Obadiah led 3 phase
Atlas led final phase

MARY:
Done

ANNOUNCEMENTS:
ARC: March 1

COT:
Bug going around, be careful. Wash your hands, mask up if necessary.

Tags: acropolis, Rambler, Peanuts, Obadiah, Atlas, NOAA

Date: 2025-02-03
AO: hamilton
Q: Gherkin
PAX: Legacy, Hobbyhorse, Jag
FNGs: None
COUNT: 4

WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai

THE THANG
45 Seconds of exercise,
15 seconds of rest
1 min break after each set of 11
1 Merkins
2 Coupon Squats
3 Hand Release Merkins
4 Lunges – left leg
5 Staggered Merkins
6 Lunges – right leg
7 No Cheat Merkin
8 Mucho Leggo
9 Merkin & Rotation
10 Squat Jumps
11 Derkins
1 Min Rest
12 Curtsy Squat left leg
13 Overhead Press
14 Curtsy squat right leg
15 Chest Press
16 Flutter Kicks
17 Atlas Shrugged
18 American Hammer
19 Thrusters
20 Low Plank
21 Curls
22 Shoulder Taps
1 Min Rest
23 Hand Release Merkins
24 Side Plank – Right
25 Staggered Merkins
26 Side Plank – Left
27 No Cheat Merkins
28 Low plank
29 Derkins
30 World War IIs
31 Merkins
32 Toy Soldiers
33 Burpees

MARY
Flutter Kicks, American Hammer,
LBCs

ANNOUNCEMENTS
• ARC (CSAUP) March 2nd
• Super Bowl squares
• Hoya-Paxa changing to Thursday on 2/13 w/ Toy drive

COT
• We all tend to make long term goals, but don’t always consciously make short term goals. The result can be just floating through weeks and months and next thing we know another year has gone by. • Take time to think about what you want to accomplish and make it happen

Tags: hamilton, Legacy, Hobbyhorse, Jag

Date: 2025-02-02
AO: mother-ruck-ing
Q: Hightower
PAX: Dunder, Monk, Rambler, Peanuts, Sunny, Ashe, Atlas, YNAB, slider, K-Pop FNGs: None
COUNT: 11
WARMUP:
THE THANG:
3.2 mile loop
MARY:
Ring of Fire, each pax lead 10 reps of choice

ANNOUNCEMENTS:
Next Sun Ruck

COT:

Tags: mother-ruck-ing, Dunder, Monk, Rambler, Peanuts, Sunny, Ashe, Atlas, YNAB, slider, K-Pop

Date: 2025-02-02
AO: social-distance
Q: Popeyes , Rim Fire, Speedo, Big Short, Wedding Singer
PAX: Rim Fire, Big Short, Speedo, Wedding Singer
FNGs: None
COUNT: 5
THE THANG: 6 miles and change, 40 merkins and change

Tags: social-distance, Rim Fire, Big Short, Speedo, Wedding Singer

Date: 2025-02-02
AO: mother-ruck-ing
Q: SAAS
PAX: Strange Brew, Kodiak, Boardwalk, Popeye
FNGs: None
COUNT: 5
3.6 miles

Tags: mother-ruck-ing, Strange Brew, Kodiak, Boardwalk, Popeye