Backblasts

Date: 2025-12-01
AO: thepatriot
Q: Lazlo
PAX: Trademark, citrus, Rim Fire, Prestige, CableGuy, Smokey, SAAS, Groundhog FNGs: None
COUNT: 9
Field? Nada. That’s OK. We took a quick tour around the neighborhood and did some hard things.

WARMUP: traveling warmup to minimize angry neighbors. SSH, imperial walkers, hillbillies, Michael Phelps, cherry pickers, willie mays Hayes, tempo squat, tempo merkin, down dog

THE THANG: PAX split into four groups and moseyed to the hill. Round 1
1. Run the hill (timer)
2. Merkins
3. BWS
4. WWII
rotate
Round 2. Same but Bernie Sanders up the hill. Mosey to the arena. Round 3
1. bunny hop up the stairs x3 (timer)
2. Balls to the wall
3. Decline shoulder taps
4. Dips
rotate
Stop at the tennis court for a quick suicide, then to the BB court Round 4
1. Bear crawl length of the court
2. Plank
3. Bonnie blair
4. Calf raise
rotate

Round 5
Repeat round 4

MARY: flutter, penguin crunch, dirty dog, mule kick

ANNOUNCEMENTS: flag football

COT: Stop and smell the roses. I don’t do this as much as I should. The M and I took some back roads yesterday to avoid interstate holiday traffic. We had a great time. Stumbled across the Dukes of Hazzard Museum. We had no idea. Heard some live music. Met some cool people. No regerts.

Tags: thepatriot, Trademark, citrus, Rim Fire, Prestige, CableGuy, Smokey, SAAS, Groundhog

Date: 2025-12-01
AO: horizon-ao
Q: Kodiak
PAX: SPINAL TAP, 3 mile, Attache’
FNGs: None
COUNT: 4
WARMUP: SSH, IW, MP, DQ, DD, UD, stretching
THE THANG: fellowship lap to the coupons, pick them up for a lap around the school with stops to perform exercises from calf raises to shoulder presses. Stop at Kodiak’s Hill for 3 rounds of alternating sets of merkins and running. MARY: WW2, Shoulder Tap, flutter kick, penguin crunch
ANNOUNCEMENTS: Flag football
COT: Appreciation for my daughter who was delayed in starting her first full time job due to the government shutdown but has now started. She’s also working a second serving job (O’Sullivan’s in Clarendon: tip well if you go!) to earn extra $ so she can launch out of our house this spring. I admire her work ethic, and I’m really proud of her.

Tags: horizon-ao, SPINAL TAP, 3 mile, Attache’

Date: 2025-12-01
AO: thefarm
Q: Firehead
PAX: Infinity, Running Man
FNGs: None
COUNT: 3
WARMUP:
Arm Circles, Don Quixotes, Willie Mays Hayes, Mosey around the fields

THE THANG:
Dora

Merkin x 100
Sprint – Mosey 1/2 field

Coupon Curls x 150
Bear Crawl 1/3 field

Overhead Press x 200
Karaoke 1/3 field

LBC x 250
High Knees 1/3 field

Goblet Squat x 200
Mosey 1/2 field

Coupon Chest Press x 75

MARY:
Flutter Kicks, Plank Thruster Jacks, Side Crunches, Coupon Leg Lifts

ANNOUNCEMENTS:
Need Q for Wednesday because Lumbergh can’t make it.
Friday tentatively is Running Man

COT:
After getting bursitis in hip last weekend, causing me to miss 2 workouts. Grateful that I got better quick. Considering the pain my dad has faced every day with his hip for decades, grateful to get a taste what it must be like for him to understand what he goes through.

Tags: thefarm, Infinity, Running Man

Date: 2025-11-29
AO: freestate
Q: Birdman
PAX: Horshack, Deagle, Winston, Cannoli, Nomad, Pigeon, Eagle Scout, Hot Sauce FNGs: None
COUNT: 9
Warmup
SSH X 15 IC
Imperial Walkers X 15 IC
Mountain Climbers X 15
Cherry Pickers X 15 IC
2 Other

THE THANG Hills with Coupon carries and bear crawls 4 Hills
Carry coupons 100 yards to top of hill

Begin run (under 2 miles)
every 3 minutes drop and complete set of 6s. 5 burpees and 1 merkin…until ending on 1 burpee and 5 merkins.

Team 50 meter lunge walks 2x

Team hill climb up 4X
Start with coupons on top of hill spread out. Team walks down the hill to run up. Carolina Dry docs 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…

Coupon exercises
Squats 3X 10
Curls 3X 10
Overhead presses 3X 10
bent rows 3X 10

6 MoM
LBC
Flutter Kicks
Rosalitas
Dying Cockroach
Plank

COT

Tags: freestate, Horshack, Deagle, Winston, Cannoli, Nomad, Pigeon, Eagle Scout, Hot Sauce

Date: 2025-11-26
AO: ao-the-bullpen
Q: Peanuts
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP: yes
THE THANG: we did a series of exercises starting with 25 reps and adding 10 reps for each exercise to 65. Ran to hot dog stand and did some stripper pole squats and dips. Rinse and repeat MARY: sure did
ANNOUNCEMENTS: none
COT: be thankful

Tags: ao-the-bullpen, Peloton