Backblasts

Date: 2025-11-28
AO: terrapin-station
Q: CableGuy
PAX: Legacy
FNGs: None
COUNT: 2
WARMUP: SSH, IW, HB, AC, MP, CP, WMH, DD, CK
THE THANG: The Original Unmodified JG:
Run for 3 minutes, stop and perform 20 Squats/5 Burpees/20 Merkins, x 10 rounds. We converged with the Patriot crew for half of the rounds. MARY: None
ANNOUNCEMENTS: East/West Football Championship
COT: Have a safe rest of the weekend with attitudes of gratitude!

Tags: terrapin-station, Legacy

Date: 2025-11-29
AO: thesandlot
Q: Big Short
PAX: The Tulip, Tariff, Hops, Legacy, Defiance
FNGs: None
COUNT: 6
WARMUP: A bit of running around the field followed by the normal warm up routine.

THE THANG: Round 1:
– 5 each of shoulder presses, one-armed bent over rows, cactus jump squats, dercans and toe taps – 10 each of same
– 15 each of same
– 20 each of same
Round 2:
– 10 each of dips, shoulder taps, lunges and more dips
– 15 each of same
– 20 each of same
Round 3:
– 5 each of atlas shrugs, hand release mercans, coupon squats, curls and coupon swings – 10 each of same
– 15 each of same
– 20 each of same
Round 4:
– abbreviated bat wings
MARY: normal stuff
ANNOUNCEMENTS: TBD whether there will be a workout next week, due to conflict with East v West football game. COT: “pre-admiration” (from the book “Rough Sleepers” by Tracy Kidder)

Tags: thesandlot, The Tulip, Tariff, Hops, Legacy, Defiance

Date: 2025-11-29
AO: olympus
Q: Ashe
PAX: citrus, Obadiah, Monk, Walk-on, Po
FNGs: None
COUNT: 6
WARMUP: lap – mosey with butt kickers, high knees, karaoke, etc. THE THANG: burpee broad jump 10-15 yards, heels to heaven and ww1 repeat to 55

Crawl bear 20, standing face pulls back to goal line

Lap repeat but shorter distances

2 laps, last with pace

Half-pitch 3 on 3 soccer

MARY: yes

ANNOUNCEMENTS: Happy 50 Norm!

COT: active waiting

Tags: olympus, citrus, Obadiah, Monk, Walk-on, Po

Date: 2025-11-28
AO: atlantis
Q: Hammer
PAX: Hammerhead, Palmetto, Doogie Howser
FNGs: None
COUNT: 4
WARMUP: SSH, Arm Circles, Face Pulls, I/Y/T, Down Dog, WGS, air squats, mosey THE THANG: 4 stations, 1 minute action, 10 second switches:
75# Sandbag Deadlift (Dealer’s choice: RDL, Split leg, Std)
60# Sandbag Power Clean
50# Sandbag Curls / Bent Over Rows
40# Sandbag Burpee/Thruster
5 rounds (3 minute mosey between round 3 and 4)

MARY: V-Ups, Dead Bugs, Freddie Mercs, Heels-to-Heaven, Russian Twists, Plank ANNOUNCEMENTS: Football game next week!
COT: Life gives you lemons. Turning it to lemonade takes practice. Keep people around you that’ll help you stay in that mindset.

Tags: atlantis, Hammerhead, Palmetto, Doogie Howser

Date: 2025-11-28
AO: thepatriot
Q: Wedding Singer
PAX: Major Payne, Smokey, LaForge, Rim Fire, Hops, citrus, Kodiak, Walker, Fiddler FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walker, Hillbillies, Michael Phelps, Cherry pickers, Downward dog, WGS
THE THANG: Abbreviated JG, joined by Terrapin Station several rounds

Run 3 minutes
Stop and perform 20 squats, 5 burpees, 20 merkins
X 7 rounds

MARY: 50 lbc, 30 flutter

ANNOUNCEMENTS: coffee inside

COT: Holiday traditions evolve, whether you are ready or not. As you figure out what the new traditions could be, embrace new opportunities over the holidays.

Tags: thepatriot, Major Payne, Smokey, LaForge, Rim Fire, Hops, citrus, Kodiak, Walker, Fiddler