Backblasts

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atlantis Riverviews from 11th Street

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

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olympus Breaking Sweat at Olympus

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

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freestate 3 real men (where’s everyone??)

Date: 2024-12-05
AO: freestate
Q: Deagle
PAX: Pigeon, Cannoli
FNGs: None
COUNT: 3
WARMUP:
– Side Straddle Hop (SSH) x 25 IC
– Swingbillies x15 IC
– Shoulder Taps x10 IC
– Plank-Jacks x10 IC
– Mountain Climbers x 10 IC
– Michael Phelps x10 IC
– Hairy Rockets x15 IC
– Frankenstein x 10 each direction
– Cherry Pickers x 15 IC
– Windmills x 10 IC
– Stretching

THE THANG:
The Thang – Dora and Diego going up and down the escalators
(but we were only 3 so… modified)
Pair up, one does the following while other runs to the other side and back: 1. Merkins x 75
2. Bicep Curls x 75
3. Overhead Presses x 75
4. Bend over Rows x 75
5. Squats x 75

Then with 50, and 30 (2 moseys between sets)

MARY:
– Reverse Crunches x 20 IC
– Dolly x 15 IC
– The pinguins x15 IC
– X Factor x16 IC
– Corkscrew x20 IC
– Dying Cockroach x 10 + Flutters x10 IC

ANNOUNCEMENTS:
– Saturday is a run workout
– Thursday, 12.19.24 is gift exchange Third-Thirsty-Thursday

COT:
– Appreciate the fact that you choose to wake up so early to go to your AO, while so many others on the highway are up so early just to make ends meet…

Tags: freestate, Pigeon, Cannoli

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edge_of_reason Missing Q

Date: 2024-10-31
AO: edge_of_reason
Q: Hammerhead , Windtalker, Smokee
PAX: Quip
FNGs: None
COUNT: 4
WARMUP:
Various warmup exercises

THE THANG:
Various exercises exploring the AO including but not limited to: Derkins
Dips
Pull ups
Bear crawls
Squats

MARY:
Am hams
Leg lifts
And a few others

COT:
Growth of the AO
Our country’s leaders
First Responders and Military

Tags: edge_of_reason, Quip