Backblasts

Date: 2024-12-18
AO: ao-the-bullpen
Q: Rambler
PAX: Infinity, Peloton, Trolley, Crop Duster, Peanuts
FNGs: None
COUNT: 6
WARMUP: sshophop, WGS, wmh
THE THANG: golf game, rice toss
MARY: LBC. Dead starfish, flutters
ANNOUNCEMENTS: waba, wreath cleanup, arc
COT: commitment for 2025. Make one. A small one for the better. Pickup a q next month…get out there in the gloom!

Tags: ao-the-bullpen, Infinity, Peloton, Trolley, Crop Duster, Peanuts

Date: 2024-12-18
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Tiger Lilly, Groundskeeper, ShamWow, Promoter, Tom Pollak, RA, William Savage FNGs: None
COUNT: 8
Warm-Up (5 Minutes):
– 25 planned SSH (We sustained SSH until Buckeye parked, returned to his car and then joined us for at least one) – 20 Windmills
– 15 Imperial Walkers
– 10 Merkins
– 25 High Knees

The Thang:
Round 1: (12 reps each exercise, AMRAP for 8 minutes)
1. Burpees
2. Squats
3. Carolina Dry Docks
4. Big Boy Sit-Ups
5. Plank Jacks
Round 2: (17 reps each exercise, completed in sets)
1. Mountain Climbers
2. Merkins
3. Lunges
4. Flutter Kicks
5. Dips
6. Incline merkins
Round 3: (1981 Challenge)
1. 19 Jump Tucks
2. 81 SSH (single count)
Round 4: (43 total reps across each exercise)
1. 43 Total Air Squats
2. 44 Total American Hammers (22 four count)
3. 43 Total Shoulder Taps
4. 43 Total LBC
5. 43 sec Plank
6. 43 sec Right Plank
7. 43 sec Left Plank

Cool Down (Since Mary was incorporated):
1. 12 Forward Arm Circles
2. 25 Willie Mays Hayes (was planning 17, but forgot to stop at 17)

Announcements:
Be on the look out for a poll in the WhatsApp for the next couple Wednesdays since they will be Christmas and New Years morning.

COT:
I said some words that were not very motivational or fully thought out.

Tags: potomac-rising, FIFA (F3 The Capital), Tiger Lilly, Groundskeeper, ShamWow, Promoter, Tom Pollak, RA, William Savage

Date: 2024-12-18
AO: hoya-paxa
Q: My Space
PAX: Daaa Auditor
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:
Escalator:
5 Blockees
Run a lap
5 blockees
10 thrusters
Run a lap
5 blockees
10 thrusters
15 Merkans
Run a lap
5 blockees
10 thrusters
15 merkans
20 block swings
Run a lap
5 blockees
10 thrusters
15 merkans
20 block swings
25 flutter kicks in cadence
Run a lap
5 blockees
10 thrusters
15 merkans
20 block swings
25 flutter kicks in cadence
30 burpees
Run a lap

MARY: Dirty Dogs & Donkey kicks
ANNOUNCEMENTS: no workout next Wednesday
COT: remember the reason for the season. And if you are not religious, focus on family, being thankful, and the act of giving.

Tags: hoya-paxa, Daaa Auditor

Date: 2024-12-18
AO: horizon-ao
Q: Magoo
PAX: Kodiak, Fish Fry, Disco, Attache’, vplaxico, Purple Rain FNGs: None
COUNT: 7
WARMUP: Michael Phelps, WMH, bandit squats, fellowship lap
THE THANG: 10 rounds of 10 dips, 5 easy diamond merkins, 5 stantion merkins with occasional wall squats to remember 12 days of christmas. Fellowship lap between each round. MARY: punch drunk sit-ups, bird dog, toy soldiers
ANNOUNCEMENTS: Christmas Day workout at 6 am. Disco to reprise “Hey Nineteen” on Monday morning. COT: Take care of your health.

Tags: horizon-ao, Kodiak, Fish Fry, Disco, Attache’, vplaxico, Purple Rain

Date: 2024-12-18
AO: thepatriot
Q: Pop Fly
PAX: citrus, Bone, Big Short, Ice Tea, Shake ‘n’ Bake, bogey, Lazlo, Rim Fire, CableGuy, Short Rib, Prestige, Rufus, Enron, Wedding Singer, Hobbyhorse FNGs: None
COUNT: 16
WARMUP: It was solid. I think the PAX really enjoyed the variety of the warmup. THE THANG:
a) Travelling Jack Webb (55x Merkins / 220x OH Press) + Calf Raises b) Travelling Jane Webb (55x Jump Squats / 220x Big Boys) + Calf Raises c) A few cactus squats and burpees to finish it off
MARY: Pickle Pounders and the Glee
ANNOUNCEMENTS: January is AMBAB. Be on the look out
COT: The Q shared about what was going on between him and his son and the various approaches he was taking and trying

Tags: thepatriot, citrus, Bone, Big Short, Ice Tea, Shake ‘n’ Bake, bogey, Lazlo, Rim Fire, CableGuy, Short Rib, Prestige, Rufus, Enron, Wedding Singer, Hobbyhorse