Backblasts

Date: 2025-08-05
AO: atlantis
Q: O’Captain
PAX: Bougie, Clerk, Infinity, Raisin, Megalodon
FNGs: None
COUNT: 6
WARMUP:

Side straddle hops
Don q
Good mornings
Cherry pickers
Arm circles
THE THANG: partner workout completing exercises in the pic!
MARY:

Penguin taps
Planks
ANNOUNCEMENTS:

Friday workouts! 6am
COT:

Greatness comes from service and being excellent to reveal God’s glory.

Tags: atlantis, Bougie, Clerk, Infinity, Raisin, Megalodon

Date: 2025-08-04
AO: acropolis
Q: Hightower
PAX: Doodles, Atlas, Norm
FNGs: None
COUNT: 4
WARMUP:
Moving & stretching, then fellowship jog to tennis courts.

THE THANG:
Set up 4-corners on tennis courts, 7 courts wide
2 man teams
Start with med ball, do exercise, then bear crawl across court, then sprint to opposite side (7-courts).

Round 1:
25# med ball: 20 curls
20# med ball: 20 tricep extensions
2 rounds at each station.

Round 2:
25# med ball: 10 squat, med ball wall toss
20# med ball: 10 overhead slam
2 rounds at each station.

Partner bear crawl with med ball back to center court.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Prayers for guys leaving to Cameroon this week.
Sept 11 stair climb
2F: Thurs, 8/21 HT’s back patio

COT:
Moment of silence to quiet our thoughts spinning in our head. Great way to start the week off!

Tags: acropolis, Doodles, Atlas, Norm

Date: 2025-08-04
AO: social-distance
Q: 2 percent
PAX: Piano Man, Roadkill, Wedding Singer, Popeyes, Leo, Rim Fire, Big Short FNGs: None
COUNT: 8
WARMUP: yes, on the drive over at every red light
THE THANG: 7-8 miles
MARY: 40ish Merkins
ANNOUNCEMENTS: check the channel
COT: They say the best things take time. That’s why I’m always late.

Tags: social-distance, Piano Man, Roadkill, Wedding Singer, Popeyes, Leo, Rim Fire, Big Short

Date: 2025-08-04
AO: horizon-ao
Q: sticks
PAX: Purple Rain, Magoo, SPINAL TAP, Attache’
FNGs: None
COUNT: 6
WARMUP: Stretching, SSH, CP, WMH
THE THANG:
Perform AMRAP each of 5 standing coupon exercises (rotate through continuously):

Coupon Curls
Coupon Rows
Coupon Deadlifts
Coupon Overhead Press
Coupon Lunges

Every minute on the minute: Drop the coupon and do 3 Burpees, then resume where you left off.

DORA
100 Coupon Squats, 100 Kettlebell Swings, 100 bench presses
Partner – Murder Bunny + Farmers Carry to 18

MARY: LBC’s
ANNOUNCEMENTS: 9/11 Stair Climb
COT: Stay cool under stressful times

Tags: horizon-ao, Purple Rain, Magoo, SPINAL TAP, Attache’

Date: 2025-08-04
AO: terrapin-station
Q: citrus
PAX: 2 percent, Short Rib, CableGuy
FNGs: None
COUNT: 4
WARMUP: SSH, air squats, WMH, michael phelps, down dog, worlds’ greatest stretch

THE THANG:
IPC 2018, week 1:
50 Air Squats
40 BigBoi Sit Ups
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run 400 Meters (lap around a track)

Round 4 was completed St Louis style (divide reps by 10).

MARY: penguin crunches, LBCs, toy soldiers, Nolan Ryans

ANNOUNCEMENTS: sept11stairclimb and sept11ruck; thegrunt is in Nov; the free coupons won’t be here forever.

COT: 30 seconds of quiet reflection – what’s the thing you’re going to stop putting off and take care of this week?

Tags: terrapin-station, 2 percent, Short Rib, CableGuy