Backblasts

Posted on

hoya-paxa Karl Malone

Date: 2025-01-08
AO: hoya-paxa
Q: Daaa Auditor
PAX: Chris Abendroth
FNGs: None
COUNT: 2
Like the mailman, hoya-paxa always delivers a tough workout. No matter the elements. WARMUP: SSHs, ISWs, Merkins, Mountain Climbers
THE THANG:
Station 1: 100 dips, 100 derkins interspersed with Bonnie Blair’s and Sumos Station 2: Daaa Pplar Bear crawl, Balls to the wall
Station 3: Snow Sprints
MARY:
Scissor V-ups, X-factors, Freddie Mercuries, Captain Thor Snow Angels ANNOUNCEMENTS: Abominable Ruck
COT: You are who you surround yourself with. In work, with friends/family, and in civic engagement- who are the ten to fifteen people you spend the most time with? Are they helping you become the best version of yourself?

Tags: hoya-paxa, Chris Abendroth

Posted on

thegeneral It’s How You Finish

Date: 2025-01-07
AO: thegeneral
Q: Summit
PAX: citrus, Apples
FNGs: None
COUNT: 3
WARMUP: All IC..SSH, Imperial Walkers, WMH, Michael Phelps, Cherry Pickers, Downward Dog, WGS, Cobra Kai

THE THANG:
Mosey to parking garage
– Tempo Set…All IC…Bulgarian Split Squats (both lets), Copperhead Squats all the way to wheel stop! – Lunge around the upper ramp
– Tabata Set 1: (20 secs work, 10 secs rest X 8)
– Alternate shoulder taps with legs on parking garage ledge & burpees – Mosey around level
– Main Set: Proceed to lower level
– Run from parking wheel stops on one side of garage to the other. On one wheel stop…10 durkins, the other 10 dips.
– PAX continued at AMRAP pace while E”M.5″OM clock runs…at 90 secs…drop and do 3 burpees. Continued for ~7-10 mins (EMOM sets) or roughly as long as Hotel California played…long song! – Mosey around level
– Tabata Set 2: (20 secs work, 10 secs rest X8)
– Alternate mucho lego (BB + squat) & Bobby Hurley touching parking garage concrete ceiling joists

MARY: All IC..American hammers, flutter kicks, plank jacks, and LBCs

Then PAX mosey back to ticket booth at General for COT, POL

ANNOUNCEMENTS: Wreath removal, 1st F activities, and hike in Shenandoah National Park…join channels on Slack for info

COT:
YHC shared wisdom received from mentor that it’s not how you start but how you finish. Passed advice to daughter while supporting her with her first half marathon in December.

YHC also shared inspiration from former President Jimmy Carter who will be laid to rest this week. YHC’s mother held the 38th president in the highest regard much to do with his strong faith and his work post-presidency. Pres. Carter lived a full life making a global difference in many important areas till the very end dying at 100 years old. YHC noted that Carter’s grandson gave remarks at his local memorial service in Georgia and shared the impact of his legacy not only broadly but for his family. YHC pondered question….”what do I want my grandchildren to say about me and my legacy.”

There is still time…as it’s how you finish. Thanks to the PAX for coming out this morning.

Tags: thegeneral, citrus, Apples

Posted on

atlantis Safe at Home

Date: 2025-01-07
AO: atlantis
Q: Deflator
PAX: Hammerhead, Bratwurst, Dungeon Master, Smokee, True North, Pong FNGs: None
COUNT: 7
Deflator switched to virtual Q in place of in-person at atlantis. Many normal PAX commute to Atlantis then go to work afterwards, and with Government offices closed, it made sense to shift to virtual. It offered the opportunity to have some from other AOs join as well.

WARMUP: Routine
THE THANG: See picture. I pulled a workout from Pintrest and we did Monday-Thursday in the time allotted. A butt kicker for sure. MARY: Incorporated into the workout.
ANNOUNCEMENTS: N/A
COT: We adapted and stayed safe! Thanks for showing up!

Tags: atlantis, Hammerhead, Bratwurst, Dungeon Master, Smokee, True North, Pong

Posted on

freestate Dora Sled Pushes in a Winter Wonderland

Date: 2025-01-07
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Bluto, Deagle, Pigeon
FNGs: None
COUNT: 5
Warm Up:

• SSH x 25 IC
• Pull Ups until failure
• Imperial Walkers x 15 IC
• Arm Circles x 10 each way IC
• High Knees x 20 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC
• Harry Rockettes x 15 IC
• Cherry Pickers x 15 IC

The Thang:
• Mosey around to the field the long way
• Dora style push sledding (Push – Ride – Exercise)

o Burpees 50
o Alternating Lunges 75
o Merkins 100
o Squats 125
o Curls 150

Mary

• Big Boi Sit Ups x 20 OYO
• Leg Lift Rosalitas x 20 IC
• Scissors x 20 IC
• Plank-o-rama 10-10-10-10-10
• Dying Cockroach x 20 IC
• LBCs x 20 IC
• Flutters x 20 IC

COT:
Remembering Jimmy Carter for a life of remarkable service in trying to do God’s will, in putting on the uniform for his Nation, as a father and husband, and for making the world a better place.

Tags: freestate, Andrew Churchill, Bluto, Deagle, Pigeon