Backblasts

Date: 2025-01-15
AO: horizon-ao
Q: SPINAL TAP
PAX: Magoo, Kodiak, Attache’, Disco
FNGs: None
COUNT: 5

WARMUP: side straddle hop, cherry picker, willie mays hayes, little bitty arm circles, michael phelps, down/up dog, world’s greatest stretch
THE THANG: Burpees, bobby hurley, mountain climbers, curtsey squats, copper head merkin, copper head squat, dips, toy soldiers MARY: ww1 sit ups, box cutter, penguin crunches, J Lo, Bob special ANNOUNCEMENTS: AMBAYC, Ruck
COT: embrace the suck

Tags: horizon-ao, Magoo, Kodiak, Attache’, Disco

Date: 2025-01-15
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
Stay warm!!
COT:
Don’t let past failures define you!!

Tags: theaerie, Trifecta

Date: 2025-01-15
AO: ao-the-bullpen
Q: Infinity
PAX: Trolley
FNGs: None
COUNT: 2
Warm-Up: SSHs, IWs, Rockettes, WMHs, LBACs with leg raised, and Mosey

The Thang: Exercises for cold weather—keep warm with these exercises that maximize body movement, heat generation, and burn. These exercises also minimize the amount of contact with the cold ground or cold coupons. – 20 Bonnie Blairs
Mosey
– 10-1 Motivators
Mosey
– 10 Burpees
Mosey
– 20 Jump Squats
Mosey
– 20 Clapping Merkins
Lunge Walk 60m
– 20 Reverse Lunges, IC
Sprint 60m
– 20 T-Claps, IC
– 20 Bulgarian Split Squats, each leg
– 15 Flapjacks, IC
– 10 Speed Skaters, IC

Marvel Avengers exercises:
– 10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
– 15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– 12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) – 20 Pepper Pulse (Squat Jacks with arms in T position at the top)

Mary: Reverse Merkins, Australian Snow Angels, Sweat Angels, American Hammers, Flutter Kicks, and Rope Climbers.

Announcements: Trolley will Q Friday.

CoT:
Often, we try to escape our emotions instead of feeling them. However, escape leads to self-medication, usually in unhealthy forms and deprives us of growth. We were meant to feel various forms of being sad, lonely, bored, and stressed as part of our human experience. Allowing these emotions to dwell in us may be uncomfortable, but it is key to learning to cope with them in healthy ways and improving ourselves. We need to learn to embrace our emotions, not escape them. Emotions are part of the human experience.
“Dr. Banner,” Captain America said, “Now might be a really good time for you to get angry.” “That’s my secret, Captain,” Dr. Banner replied, “I’m always angry.”

Bruce Banner had learned to embrace anger and control it, rather than trying to escape it and let it rule him.

“When you feel so mad that you could roar, take a deep breath and count to four.” – Daniel Tiger

Tags: ao-the-bullpen, Trolley

Date: 2025-01-14
AO: delphi
Q: Crop Duster
PAX: Peanuts, Pop Fly, Atlas, K-Pop, Blue Steel, Nano, Rambler, Obadiah, Crop Duster FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, arm circles, merkins, wgs
THE THANG: 5 exercises (OHP, bent over rows, WW3 w/ohp, squats, kbs) did 5 of each and one burpee between excercises – jog, 10 of each 2 burpees between exercises , 15 of each and 3 burpees between excercises, 10 of each and 2 burpees between excercises, 5 of each and 1 burpee between excercises. When Roxanne played we did one burpee each time they said Roxanne except the Q he did .75 of what he was supposed todo, and that is being conservative Rambler please adjust as you see fit.
MARY: everyone did their favorite 10 count. There was quite a bit of pounding of pickles ANNOUNCEMENTS:
COT: Live for today , don’t worry about the past or what Tomorow may bring.

Tags: delphi, Peanuts, Pop Fly, Atlas, K-Pop, Blue Steel, Nano, Rambler, Obadiah, Crop Duster

Date: 2025-01-14
AO: thegeneral
Q: Lazlo
PAX: citrus, Hobbyhorse, Robo, Offside
FNGs: None
COUNT: 5
WARMUP: move to the field, 2 burpees, 2 burpees, 2 burpees, 2 burpees, 2 burpees, SSH, 5 penalty burpees, imperial walkers, Willie Mays Hayes, cherry pickers, Michael Phelps, more SSH will the Q grabbed an extra coupon

THE THANG: The Q was not feeling the vibe on the field today so we moved to the semi-covered area near the school, put on some tunes, and got to work.

Round 1:
10 coupon squats
10 OH press
10 Lunges (cadence)
10 WWI
10 burpees
short farmer’s carry to recover

Round 2:
20 of each exercise
longer farmer’s carry

Round 3:
30 of each exercise
longest farmer’s carry

Good news! We aren’t going to 40. We were going to count back down to 20 and then 10, but we’re not doing that either.

Bad news! Had another idea.

The PAX gathered on the snow/ice covered field. One PAX dragged a coupon-on-a-rope to the 50 and back while the rest did 8 burpees. Rotate.

Burpee count: 107 (or 109 if you weren’t fetching coupons)

MARY: American hammers, penguin crunches, flutter kicks, tempo dirty dogs, tempo donkey kicks

ANNOUNCEMENTS: thoughts and prayers for Groundhog, Lucius, and Offside’s M

COT: stolen story from another PAX. A co-worker was in a bad car accident. What was notable was that he didn’t hold a grudge against the person who caused the accident. And second, he used it as an opportunity to appreciate that life is short and you need to make the most of it. That’s a great lesson, but also understanding that you can’t always control your situation, but you can control how you react and how you channel adversity.

Tags: thegeneral, citrus, Hobbyhorse, Robo, Offside