Backblasts

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delphi Bluetooth speaker

Date: 2025-07-15
AO: delphi
Q: Doodles
PAX: Toolbox, NOAA, Nano, Part-Time, Obadiah, Atlas, Peanuts, Todd Cole (Norm), Rocket, Pop Fly FNGs: None
COUNT: 11
Warmup
Typical stretching routine

Thang
EMOM – timer runs to end and back
Mike Tyson’s on knees
Pickle pointers
Forward lunges
10 merkins/10 big boys
Jump rope
Jump squats
Apollo onos
Burpees – true push-up/ true jump clap
Mtn climbers
Spider merkins
Moseyed between rounds and performed merkins and burpees along the way.

Split into 2 groups and Finished with b-ball suicides while other group did merkins/big boys and switched.

Mary
Yes- Freddy mercuries, Jane Fonda, some crazy crunches, V ups.

Announcements
Rick and float, Cameroon trip, 911 climb in Sept,

COT

Arthur brooks, Harvard B-school professor

The average professional today has more than their grandparents ever dreamed of. And yet… they’re less happy.

You don’t get happier by having more.
You get happier by wanting less.

Choosing better instead of chasing more.

Investing in meaning, not just momentum.

Serving others instead of endlessly fixing yourself

Ecclesiastes 6:9:
“It is better to be happy with what you have than to always want more and more. Always wanting more and more is useless. It is like trying to catch the wind.”

Tags: delphi, Toolbox, NOAA, Nano, Part-Time, Obadiah, Atlas, Peanuts, Todd Cole (Norm), Rocket, Pop Fly

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freestate Rockettes

Date: 2025-07-15
AO: freestate
Q: Dungeon Master
PAX: Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0 FNGs: None
COUNT: 6
WARMUP:
• SSH x15 IC
• Hairy rockettes x15IC
• Imperial walkers x15IC
• Inchworm with push-up x5OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Chest rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 3 (3 sets)
• Hoppin Burpees x10 OYO, x8, x6
• Rocky Balboas against coupon x20 OYO, x20, x20
• Lunges without coupons x10, x10, x10
• MOSEY twice around court

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Butterfly sit-ups x10 OYO
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankarama

ANNOUNCEMENTS:
• Thirsty Thursday, July 17
• Ruck n’ float, July 26

COT: Do something good today

Tags: freestate, Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0

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acropolis Pentagon Stations

Date: 2025-07-15
AO: acropolis
Q: Atlas
PAX: Sunny, Doodles, Monk, Ashe, Peanuts, Crop Duster, spartan, Atlas, Swamwow FNGs: None
COUNT: 9
WARMUP:
Stretch your hamstrings
Willy may says
Piano man
Arm movement (open, close up down)

THE THANG:
1st round
Jump ropes
Exercise band with zizag
Angle griner
Imperial squat
Mount climbing

Run a lap

Second round
Jump ropes
Exercise band lateral
Perfect merkin
Spiderman plank
Air squat

3rd round repeat of the 1st round
4th round repeat of the 2nd round
MARY: None

ANNOUNCEMENTS:
Ruck & float
911 Stairs climb

COT:
Keep your face to the sunshine and the shadows will fall behind you” is attributed to Walt Whitman. It’s a metaphor for maintaining an optimistic outlook on life, encouraging one to focus on the good and not dwell on negativity.

Tags: acropolis, Sunny, Doodles, Monk, Ashe, Peanuts, Crop Duster, spartan, Atlas, Swamwow