Backblasts

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

Date: 2024-12-09
AO: acropolis
Q: Obadiah
PAX: Hightower, Hostess, Doodles, Peanuts
FNGs: None
COUNT: 5

WARMUP: SSH, IW, Don Quixotes, cherry pickers, Michael Phelps, down dog, mtn climbers THE THANG: standard longest mile.
1/4 10 burpees
1/2 20 merkins
3/4 30 big boys
4/4 40 squats

4 trips around.

OT lap with Doodles providing the counts at the turns.
MARY: NA
ANNOUNCEMENTS:
COT: when you’re called into action as the second string in life and as the Q, own the leadership opportunity and go do what you’ve been trained to do and execute well on the little things. But Don’t play outside yourself and try and do too much and force the big play. That’s when bad things happen to the second string.

Tags: acropolis, Hightower, Hostess, Doodles, Peanuts

Date: 2024-12-09
AO: thepatriot
Q: Ice Tea
PAX: bogey, Spokes, Smokey, Lazlo, Coxswain, Prestige, Bone, Shake ‘n’ Bake, SAAS, My Space, Groundhog, Big Short, Wedding Singer, Strange Brew, 2 percent, Enron, Dial-up, Boardwalk FNGs: None
COUNT: 19
Warmup: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBAC, Penalty Burpees, WMHs, RVEs, Downward Dog, Cobra Kai

Main Event: PAX counted-off in 2s. Mosey to senior parking lot and divided group by numbers. Performed the “Cocaine Bear Crawl” across the parking lot and back (it’s in the F3 Exicon). Bear crawl two parking spots followed by a merkin at every other white line.

Mosey to amphitheater: 50 dips, Bulgarian split squats 15/leg.

Mosey to Little Falls Rd and Yorktown Blvd. One group runs the hill and back while the other group does exercises: Round 1: 25x burpees; 30x squats; 35x flutter kicks
Round 2: 25x merkins; 30x shoulder taps; 35x American Hammers

Mosey to field for Mary

Mary: Toy Soldiers

Announcements: ARC is coming in early March. Wake Forest & UNC face off in the D1 women’s soccer championship tonight at 1900. Support 2 percent by cheering on the Demon Deacons.

COT: The House of Tea is chaotic right now with daughter, holidays, M’s birthday and end of year stuff. Find a way to center yourself among the chaos and stress so you do not reflect it back on the people around you and also to bring yourself some inner peace right now.

Tags: thepatriot, bogey, Spokes, Smokey, Lazlo, Coxswain, Prestige, Bone, Shake ‘n’ Bake, SAAS, My Space, Groundhog, Big Short, Wedding Singer, Strange Brew, 2 percent, Enron, Dial-up, Boardwalk

Date: 2024-12-09
AO: horizon-ao
Q: vplaxico
PAX: Poe, Disco, Purple Rain, 3 mile, sticks, Mulligan, Attache’, SPINAL TAP FNGs: None
COUNT: 9
WARMUP: 38 reps of stuff
THE THANG: run around and 38 reps of stuff (burpees, merkins, squats etc) MARY: hold core exercises for 38 seconds
ANNOUNCEMENTS:
COT: be open to receiving wisdom

Tags: horizon-ao, Poe, Disco, Purple Rain, 3 mile, sticks, Mulligan, Attache’, SPINAL TAP