Backblasts

Date: 2024-12-13
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton, Hostess
FNGs: None
COUNT: 2
WARMUP:
– 13 Burpee Box Jumps
– Mosey with coupon to hill
THE THANG:
13 of each exercise, adding a new exercise each round. Mosey up and down hill after completing the round.

Exercises:
– Merkins
– Merkins, Squats
– Merkins, Squats, Curls
– Merkins, Squats, Curls, OH Press
– Merkins, Squats, Curls, OH Press, Calf Raises
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers – Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers, Carolina Dry Docks
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers, Carolina Dry Docks, SSH
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers, Carolina Dry Docks, SSH, Mike Tysons
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers, Carolina Dry Docks, SSH, Mike Tysons, LBCs
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers, Carolina Dry Docks, SSH, Mike Tysons, LBCs, Bonnie Blairs
– Merkins, Squats, Curls, OH Press, Calf Raises, Taint Scrapers, Monkey Humpers, Carolina Dry Docks, SSH, Mike Tysons, LBCs, Bonnie Blairs, CPRs

MARY: No Time
ANNOUNCEMENTS:
– check slack
COT:
– YHC shared the story of journey with relationship with parents.

Tags: ao-the-bullpen, Peloton, Hostess

Date: 2024-12-15
AO: social-distance
Q: CableGuy
PAX: 2 percent, Anchorman, Big Short, Bone, Booking, Ashe, Popeyes, Sunny, Wedding Singer FNGs: None
COUNT: 10
THE THANG: 6 miles and change. 40 merkins and change.

Tags: social-distance, 2 percent, Anchorman, Big Short, Bone, Booking, Ashe, Popeyes, Sunny, Wedding Singer

Date: 2024-12-15
AO: mother-ruck-ing
Q: Hightower
PAX: Rambler, Sunshine, Ice Tea, Kodiak, Strange Brew, Monk, Popeye, Shake ‘n’ Bake, Red Dawn FNGs: None
COUNT: 10
WARMUP:
Getting moving to warm up

THE THANG:
Loop out to Bishop O’Connell HS and back

MARY:
Each PAX led 10 merkins

ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Rambler, Sunshine, Ice Tea, Kodiak, Strange Brew, Monk, Popeye, Shake ‘n’ Bake, Red Dawn

Date: 2024-12-14
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead
FNGs: None
COUNT: 2
WARMUP: Ruck
THE THANG: 3 mile ruck to the school and back
MARY: na
ANNOUNCEMENTS: Squatter on Q Monday
COT
The theme of our discussion was when things are out of your control, you need to be open to pivoting.

Tags: thefarm, Firehead

Date: 2024-12-14
AO: thesandlot
Q: Defiance
PAX: Hall Pass, AI, Big Short, Boardwalk, CableGuy, citrus, Hobbyhorse, Klinger, Lazlo, Legacy, DR pax Dogg from Philly/Valley Forge FNGs: None
COUNT: 12
WARMUP: the usual
THE THANG: three rounds of various partner exercises. First set: cardio – Dora style with sprints while partner performed cardio exercises. Second set: hips and core strength – box jumps and squats at the wall of planets. Third set: Upper body – tik tok burpees and merkins while partner holds plank MARY: quick round of V-ups, slow mountain climbers, and American hammers
ANNOUNCEMENTS: Let’s join F3 Philly at their 4th of July beatdown. Sounds like a neat event.
COT: keep working on those hard goals that you continually fail at. Even small progress can be meaningful to an important goal.

Tags: thesandlot, Hall Pass, AI, Big Short, Boardwalk, CableGuy, citrus, Hobbyhorse, Klinger, Lazlo, Legacy, DR pax Dogg from Philly/Valley Forge