Backblasts

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ignite ΠΣΛ

Date: 2025-10-29
AO: ignite
Q: Popeye
PAX: Legacy, Kodak, Goldfish
FNGs: None
COUNT: 4
WARMUP: Usual

THE THANG:

– Mosey
– 1 burpee every 9 seconds for 30 minutes
– Mosey

MARY: LBC, FM, AH, LBC

ANNOUNCEMENTS: The Grunt, Charlie Brown Thanksgiving, Columbia 5k

COT: YHC developed this workout in a difficult period last year. People said to just take it one day at a time, but a day can feel daunting when you’re in the trenches. Instead, YHC tries to get through tough periods one burpee at a time.

Tags: ignite, Legacy, Kodak, Goldfish

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horizon-ao Trick or Treat

Date: 2025-10-29
AO: horizon-ao
Q: SPINAL TAP
PAX: Kodiak, Purple Rain, Kombucha, Fashionista
FNGs: None
COUNT: 5

WARMUP: SSH, Tai Fighters, WMH, Cherry picker, michael Phelps, up/down dog, WGS, frog pose
THE THANG: Dora. Dips, Blockies, Bobby Hurley, Grave Diggers, Over head press, mountain climbers MARY: Monster Mash
ANNOUNCEMENTS: Ruck
COT: Witches and Black cats

Tags: horizon-ao, Kodiak, Purple Rain, Kombucha, Fashionista

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atlantis Here we go around the wading pool

Date: 2025-10-28
AO: atlantis
Q: True North
PAX: Infinity, Hammerhead, Hammer, Mom’s Spaghetti, Hubble, Clerk, Palmetto, Teenager FNGs: None
COUNT: 9
WARMUP: arm circles, leg stretches, SSH, imperial walkers, and some hillbilly walkers in place
THE THANG: mosey to wading pool for 2x exercises (about 27-100 reps) at three stations:

Wall – Wall sit/balls to the wall/tibia raise/Mike Tyson merkins Steps – Bear crawl up and down/calf raises/derkins/dips
Waterfall – flutter kicks/single leg hip thrusts/plank/reverse lunge MARY: 10x dolphin hops
ANNOUNCEMENTS: the grunt
COT: pain is temporary, records are forever. Sometimes it’s go time and you need to throw all the chips in.

Tags: atlantis, Infinity, Hammerhead, Hammer, Mom’s Spaghetti, Hubble, Clerk, Palmetto, Teenager

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delphi Be a student of the game.

Date: 2025-10-28
AO: delphi
Q: Atlas
PAX: Nano, Pop Fly, Ashe, Battleship, Crop Duster, Atlas, Peanuts, Norm, Part-Time, Rocket, NOAA FNGs: None
COUNT: 11
WARMUP:
Body stretch from top to bottom
Willy may say, Cherrie picks, Scorpion
Squats; merkin; High Knees

The THANG:
(1) = Mike Tyson 10 reps
25 yards and 1 burpee

(2) = (1) + Jungle boy squats 20
25 yards and 2 burpees

(3) = (2) + Toy Soldiers 30
25 yards and 3 burpees

(4) = (3) + High knees
25 yards and 4 burpees

(5) = (4) +LBCs 50
25 yards and 5 burpees

(6) = (5) + Overhead press 60
25 yards and 6 burpees

(7) = 60 + SSH 70
25 yards and 7 burpees

ANNOUNCEMENT & PRAYERS:
Convergence The Grunt: November 8. Please sign up at thegrunt

Book Club with Steven Gladis, author of Taming Toxic Leaders: How to Work with Difficult People. December 4th at Rambler’s Place. Dinner is free

COT: Be a constant student of the game. Plan the seed of values that will elevate you and your close ones. Do not worry about the harvest

Tags: delphi, Nano, Pop Fly, Ashe, Battleship, Crop Duster, Atlas, Peanuts, Norm, Part-Time, Rocket, NOAA