Backblasts

Date: 2024-12-18
AO: theaerie
Q: Lonestar
PAX: Bum-Gun
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:
Run a lap then ultimate merkin (Merkin w/ shoulder tap, merkin, knee tap, merkin, ankle tap, merkin, foot tap, merkin, Mike Tyson) = 1 rep 3 reps then abs
Take another lap and start over!!!
MARY:
ANNOUNCEMENTS:
Day off Xmas morning (next Wednesday!)
COT:

Tags: theaerie, Bum-Gun

Date: 2024-12-17
AO: atlantis
Q: True North
PAX: Hammerhead, Infinity, Smokee, Windtalker, Forceps, Bratwurst FNGs: None
COUNT: 7
WARMUP: oyo leg swings and stretches
THE THANG: mosey around Ao to Canal Park through various holiday lighting displays while doing the 12 Days of Christmas workout above
ANNOUNCEMENTS: Abominable Ruck Challenge coming up, with other Ruck challenges abounding
COT: “what are you building up?” + prayers for the sick, those traveling, Deflator & family, and down (up?) range shout-out to Rogue

Tags: atlantis, Hammerhead, Infinity, Smokee, Windtalker, Forceps, Bratwurst

Date: 2024-12-17
AO: delphi
Q: Atlas
PAX: Nano, NOAA, Toolbox, Doodles, Rocketman, Atlas
FNGs: None
COUNT: 6
WARMUP: Jaw movements; neck rotation; Stretching; SSH; Imperial squat walker; High knees

THE THANG:
We tried to build a Christmas trees with three main exercises: Hand release release merkin 5
Big boy sit up 10
Jungle boy squat “2 Spoon style” 15

Emon timer after every 90 seconds for three burpess

we started with 5 burpees

then Hand release release merkin (HRRM)5
run to the 20 yard line and perform the following
HRRM 5 + Big boy sit up(BBSU) 10
run back to the starting line and perform the following
HRRM 5 + BBSU 10 + Jungle boy squat 15
Rinse and repeat three times

Crunchy frog 20
bear crawl 20 yards
crunchy frog 20
crawl bear 20 yards

MARY: burpees(football style; flutter kicks

COT: As a men, how can we use selfdetermination and individual freedom to become better. In particular, as we planned and set goals for next year, what is that one or two things that we can improve on to become better leaders.

Tags: delphi, Nano, NOAA, Toolbox, Doodles, Rocketman, Atlas

Date: 2024-12-17
AO: freestate
Q: Horshack
PAX: Bluto, Deagle, Mark Michael, Pigeon, Dungeon Master, Cannoli, Redemption FNGs: 1 Redemption
COUNT: 8
Warm Up:

• SSH x 25 IC

• Arm Circles x 10 each way IC

• Downward Dog walk outs into Cobra x 5 IC

• 2 Laps w/ Karaoke

• Michael Phelps x 15 IC

• Windmills x 15 IC

• Harry Rockettes x 15 IC

• Cherry Pickers x 15 IC

The Thang:

• Partner up for Dora.

• One partner runs a lap. Hold plank until all partner pairs finish

o Burpees 50

o Bonnie Blairs IC 75

o Merkins 100

• Switch to half court bear crawls instead of running

o Squats 125

o LBCs 200

o Seal Claps 350

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

Announcements: Thirsty 3rd – 6:30p at Irish Inn. White elephant – keep it under $20

COT:

• Everyone knows when it comes to gifts / experiences beat stuff

• Kids love to design one on one experiences with their dad

• Create an adventure together, be unreasonable with your time, try something new, a challenge where success is uncertain … but the experience is more fun that way.

Tags: freestate, Bluto, Deagle, Mark Michael, Pigeon, Dungeon Master, Cannoli, Redemption

Date: 2024-12-17
AO: thegeneral
Q: 2 percent
PAX: citrus, Ice Tea, Gherkin, bogey, Dial-up, Hobbyhorse, Lazlo, Robo, Apples, Strange Brew, Shake ‘n’ Bake, Spud, Offsides FNGs: None
COUNT: 14
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: After a brief fellowship lap the PAX gathered around to learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a merkin was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• PAX paired up, each pair took turns carrying the Festivus pole ~100m and back while the other PAX ran alongside to make sure they didn’t drop the pole. • Remaining PAX performs the following until each team returns: o Mountain Climbers
o Soccer kicks
o Star Jumps
o Heisman Shuffle
o Bonnie Blairs
• Pull up bar – 1 round each, max effort, while remaining PAX alternated between Wall Sits and Balls to the Wall • 20 Upper Deckers, 20 Derkins, 20 Dips

MARY: Flutter Kicks, Alabama Prom Date, Nolan Ryan’s

ANNOUNCEMENTS: The ARC, AMBAB

COT: Holiday traditions are important. Whether they are quiet and enjoyable, or loud and offensive, don’t ever let anyone tell you that they’re not important. And no matter what holiday you celebrate, real, fictitious, or nothing at all….I wish all of you and your families a safe and happy December and a joyous New Year.

Tags: thegeneral, citrus, Ice Tea, Gherkin, bogey, Dial-up, Hobbyhorse, Lazlo, Robo, Apples, Strange Brew, Shake ‘n’ Bake, Spud, Offsides