Backblasts

Date: 2024-12-06
AO: horizon-ao
Q: Booking
PAX: 3 mile, citrus, Kodiak, SAAS, Attache’, sticks
FNGs: None
COUNT: 7

WARMUP: SSH Imperial Walkers Hill Billies Michael Phelps Cherry Pickers WM Hayes Down Dog Worlds Greatest Stretch Cobra Kai
THE THANG: Run the hills of Arlington with Knights of Columbus as the final destination and then back to Horizon with stops along the way for generally 20 reps of the following with some repeats:

Squats
Copperhead Squats
Calf Raises
Air Press
Dips
Step ups
Big Bois
Plank Jacks
Shoulder Taps
Mountain Climbers
Forward Lunges
Merkins
Side Stradle Hops

MARY: Flutter Kicks, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: None
COT: Holiday Season is a time to be thankful but also remember it can be a time of loneliness and sorry for some. Reach out to those you might think need an ear or a shoulder to learn on during this time of year.

Tags: horizon-ao, 3 mile, citrus, Kodiak, SAAS, Attache’, sticks

Date: 2024-12-06
AO: theaerie
Q: Chasqui
PAX: Lonestar, Trifecta, Just Jim, Shakes
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Leg kickers
Michael Phelps
Bat wings
Cherry pickers
Mosey

THE THANG:
Curls + shoulder tap merkins x2
Thrusters + mountain climbers x2
Squats w/coupon + lunges x2
Rows L/R + Big boys x2

Step ups L/R
Derkins
Indian run w/merkin-burpee

PAX mix
Just Jim 3 sec run in place w/burpee x 10
Trifecta Loading/Unloading truck x2 rotations
@shakes Freddie mercury
Lonestar L/R leg stretches
Q: Motivators x6

MARY: OYO

ANNOUNCEMENTS: check w/ Jetstream mondaynightruckers channel for rucking events

COT: Thankful for another nice chilly Friday morning!!

Tags: theaerie, Lonestar, Trifecta, Just Jim, Shakes

Date: 2024-12-03
AO: atlantis
Q: Hammerhead
PAX: Hammer, Infinity, Deflator, Smokee, SAAS, Forceps
FNGs: None
COUNT: 7
WARMUP: CPs
FSHops
DQ
GMs
Snowboarders
Eye high kicks

THE THANG:
MOSEY over to http://11St.Br. in Indian Run
Sprint Jumps
Hop Squats
Soccer Ball Toe Taps
Single leg sprint squat Jumps
Dips
Derkiins
Erkins

MOSEY over to Yards Dock#1

Side Plank Fun

– Suzanne Summers
– Knees to Elbows
– Leg Lift
– K Plank

On your Six, good for the low back

w/Raised rump:

– Bridge
– Leg lift
– Hip Pulses keeping your six elevate

MARY:
Hip dips
Cross Climbers
Hillbilly Climbers
Kneetap Climbers

ANNOUNCEMENTS:
Will post

COT: 7 principles
Create vision.
1. FOCUS strategically: Set simple and specific GOALS. E g “reduce inspection cycle to 90 days for large systems. ” define cycle. Define system. Define large. Optimize resources.
2. PRIORITIZE program areas or initiatives that are RESOURCED 3. Clarify INTENT of each priority
4.DELEGATE
Lead.
5.Inspire TRUST
6. Be CONSISTENT
7. INVEST in learning

Tags: atlantis, Hammer, Infinity, Deflator, Smokee, SAAS, Forceps

Date: 2024-12-05
AO: thehighlands
Q: fred wixson
PAX: Katniss, Jag, Gherkin, Spud
FNGs: None
COUNT: 5
WARMUP: not really, too cold
THE THANG: pyramids
MARY: out of time
ANNOUNCEMENTS: book club Saturday
COT:

Tags: thehighlands, Katniss, Jag, Gherkin, Spud

Date: 2024-12-05
AO: olympus
Q: Hightower
PAX: Pop Fly, Peanuts, Sunny, Nano, Blue Steel, Crop Duster, NOAA, Dial-up, Rambler, Battleship, Rollingstone, Monte Karlo, Monk FNGs: None
COUNT: 14
WARMUP:
Active stretching and movements to warm up. Followed up with Ricky Bobby loop around LBSS.

THE THANG:
Split the group into 2 groups of 7 PAX.
Set up 7 stations for group 1, and group 2 runs out & back. Switch, then rinse & repeat until all PAX complete all 7 stations. Station 1: bear crawl out & back
Station 2: Coupon shoulder press
Station 3: bent row with coupon
Station 4: med ball slam
Station 5: sandbag deadlift
Station 6: Mike Tysons
Station 7: med ball wall slam

MARY:
Ring of Fire, (3) rounds

ANNOUNCEMENTS:
Rudy’s 2F tonight
Prayers for Mounte’s M with her continued treatment
Prayers for Peanuts Dad, rest in peace

COT:
Deep breath, it will all be ok.

Tags: olympus, Pop Fly, Peanuts, Sunny, Nano, Blue Steel, Crop Duster, NOAA, Dial-up, Rambler, Battleship, Rollingstone, Monte Karlo, Monk