Backblasts

Date: 2024-12-11
AO: thepatriot
Q: Booking
PAX: Lazlo, Ice Tea, Wedding Singer, bogey, Strange Brew, CableGuy, Summit, Enron, SAAS, Boardwalk, Rim Fire, Poe FNGs: None
COUNT: 13

WARMUP: SSH, Imperials, Hill Billies, Michael Phelps, Cherry Picker, WM Hayes- run a lap THE THANG:
10 burpees
20 mountain climbers
20 shoulder taps
20 squats
20 calf raises
10 burpees

Mosey to parking lot for Lt Dans (1 squat/ 4 lunges)

Mosey to amphitheater
10 upper deckers
20 dips
10 upper deckers
20 dips

Mosey to basketball court- line up on sideline

15 merkins — bear crawl to opposite sideline- 15 merkins- bear crawl back

15 plank jacks- lunge walk— 15 plank jacks— linger walk back

Repeat the above crawl with merkins
Repeat the above lunges with copperhead squats

Mosey back to football field for:

10 burpees
20 shoulder taps
20 WW 1
20 Flutter kicks
20 Air presses
20 Flutter kicks
10 burpees

Run a lap

MARY: LBC, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: See Slack Channels for 2025 line up
COT: Q tends to worry a lot and he wants to improve on this in 2025. Don’t let worry consume you particularly with matters you have very little control over. Worry is interest you pay on a loan for money you never borrowed. Focus on prayer and seek inner peace. Work on your own Achilles heal as well.

Tags: thepatriot, Lazlo, Ice Tea, Wedding Singer, bogey, Strange Brew, CableGuy, Summit, Enron, SAAS, Boardwalk, Rim Fire, Poe

Date: 2024-12-11
AO: hoya-paxa
Q: Gherkin
PAX: Daaa Auditor, My Space
FNGs: None
COUNT: 3
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of
45 seconds work and 15 seconds rest of the following 3 exercises 1 Goblet Squats
2 Coupon curls
3 Imperial Blocker
.

Bear-ly One Lap
Once around the track via
bear crawl, stopping every so often to perform Merkins, lunges, Bobby Hurleys and / or burpees.

MARY
More Merkins

ANNOUNCEMENTS
• Monthly challenge for January is burpees, which will culminate with AMBAB. Details to be worked out but block your calendars now for the last Saturday in January. • ARC in February
– New Friday AO – terrapin-station

COT
Alastair Humphreys has written a book titled “Micro Adventures”
Most of us can’t afford the time or cost to take a large adventure – like hiking the Appalachian trail – but we can find time for micro adventures.

– A microadventure is an adventure that is short, simple, local, cheap – yet still fun, exciting, challenging, refreshing and rewarding.

– Do them with your family
• Camp in your backyard
• Visit as many monuments as you can in 1 day (be sure to take a POL at each one) • Train together for a 5k, or 10k or half or whole marathon – F3 CSAUPs
• AMBAB
• ARC
• 9-11 stairclimb
• Visit a downrange AO

Tags: hoya-paxa, Daaa Auditor, My Space

Date: 2024-12-10
AO: delphi
Q: Nano
PAX: Atlas, Rambler, Battleship, Crop Duster, Rocket, NOAA, Peanuts, Pop Fly, Toolbox, Obadiah FNGs: None
COUNT: 11
WARMUP: SSH, arm circles, Cherry pickers, WGS

THE THANG:
The PAX divided into teams or 3 and 4, everyone with a block. The challenge is to run 10,100 yds as a team.

The challenge begins with one pax running with their block rifle carrying to the opposite goal line, does one blockie, then moves the block one yard closer to the starting goal line.

Meanwhile, his team members perform 10 reps, starting with:

Round 1: Lunges (10 per leg)
Round 2: Overhead presses
Round 3: Curls
Round 4: Kettlebell swings
Round 5: Squats

As soon as he completes his reps for the round, the PAX can run to the distant block, perform 1 blockie and move it one yard closer. If there is a backup at the block, just do merkins while you wait.

MARY: big boys, flutter kicks, Sharon Stones

ANNOUNCEMENTS: Burpee challenge, ARC

COT: What makes your spouse tick? What trait is most important for you to display? At the same time what is most important for her to display? What happens when these fundamentals are at odds? Communication is key! Find out in advance, and communicate your values as well!

Tags: delphi, Atlas, Rambler, Battleship, Crop Duster, Rocket, NOAA, Peanuts, Pop Fly, Toolbox, Obadiah

Date: 2024-12-10
AO: atlantis
Q: Forceps
PAX: Hammer, Hammerhead, Deflator, Infinity, Forceps
FNGs: None
COUNT: 5
WARMUP: SSH, Hill Billie’s, Imperial Walkers, Good Mornings (southern style), Michael Phelps Shoulder stretches (side and behind the head)

THE THANG:
Mosey to bridge for
Single leg step ups cadence to 20

Mosey to rocks
3 sets each of 10 in cadence
Curls for the girls
Overhead Tricep Press
Wonder Bras
Bus Drivers
Rut Rows
Ground Pounders

Swap for Hand rocks:
3 sets in cadence
Nipplers
Snow Angels
We are not worthy
Downhill ski

Back to large rocks
Rock squats
Rock lunges

Mosey to bridge
Single Leg step ups
Dips in cadence to 10

Under the bridge abs
LBCs
Low Slow Flutters
Box Cutters
Heel Taps
Freddie Mercuries

MARY
Squats
Apolos
Michael Phelps

ANNOUNCEMENTS:
Sat AM Ruck with SAAS – Garfield park
Burpee challenge

Tags: atlantis, Hammer, Hammerhead, Deflator, Infinity, Forceps

Date: 2024-12-10
AO: thegeneral
Q: Hobbyhorse
PAX: Apples, Lazlo, Spud, Hard Knox, Offsides
FNGs: None
COUNT: 6
WARMUP: ssh, iw, hb, wind, wmh, rve, arm circles, dd
THE THANG: 3 rounds at the big stairs: 10 box jumps/step up and 15 merkin Round of Triple Lindy Burpee (12 count) x3
Bearmuda triangle (4 rounds of the triangle) with mix of no surrender, ww2, merkin, shoulder tap, flutter, jump squat. Various crawls between spots. Periodical calls of “So what, let’s dance” by Q would require a run to opposite goal and back. Finish off with ring of fire merkins MARY: lbc donkey dog hammer
ANNOUNCEMENTS: check slack for winter activities
COT: at age 49 I’m looking forward to the next year. Until then…

Tags: thegeneral, Apples, Lazlo, Spud, Hard Knox, Offsides