Backblasts

Date: 2024-11-26
AO: freestate
Q: Dungeon Master
PAX: Cannoli, Bluto, Deagle, Pigeon
FNGs: None
COUNT: 5
WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20, x15
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward Lunge X20 OMC, backward lunge X20 OMC • Merkins hand-release x20, x15, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th rep… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20, x20
• Dips with alternating feet x20, x20, x15, x12
• Bend-over row (with coupon) x30, x25, x20, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th figure… • Mosey around court 2x, karaokes on long sides

• Overhead press x30, x25, then cleans x20, x15
• Chair-sits x20 IC, x15 IC, x15 IC, x15 IC (passing coupon) • Sliders (plank while dragging coupon from side to side) x20, x15, x15, x12
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th figure… • Mosey around court 2x

MARY:
• Leg lift hold x12 IC
• Scissors x10 IC
• Flutters x 10 IC
• LBCs x 20 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Dec 19, 6:30pm

COT: Thanks for the Fellowship from F3

Tags: freestate, Cannoli, Bluto, Deagle, Pigeon

Date: 2024-11-25
AO: acropolis
Q: Peanuts
PAX: Hightower, Rambler, Obadiah, Hostess, NOAA
FNGs: None
COUNT: 6
WARMUP: SSH; WMH; MP; LBAC; OH Press; HSS; DD; WGS; Fellowship Lap
THE THANG: split into 2 teams. One team on each sideline. Two exercise on each sideline – OH Press and curls vs. lunges and dips. 20 each. Mosey to other side and complete the other side. Rinse and repeat but add 5 reps each time. Tried to get to 50 – didn’t make it and the music died. MARY: pickle pointers; Jane Fondas; flutter kicks; Sharon stones ANNOUNCEMENTS: Turkey trot again next year; go to Rudy’s house on 05 Dec COT: I am grateful.

Tags: acropolis, Hightower, Rambler, Obadiah, Hostess, NOAA

Date: 2024-11-25
AO: horizon-ao
Q: Kodiak
PAX: Magoo, Classified, Disco, 2 percent, sticks, Mulligan, Attache’, SPINAL TAP, Purple Rain FNGs: None
COUNT: 10
WARMUP: SSH, IW, MP, WMH, CP, DD, Stretching, fellowship lap to Coupons
THE THANG: Line up with coupon on the endline and perform the following exercises: Burpees (5)
Murder bunny to 18
Curls (10)
Carry to the 50
Squats (15)
Carry to the far 18
Overhead press (15)
Bear crawl to end line
Merkins (20)
Return to Coupon
Around the world (6 each way)
Carry to 50
Thrusters (15)
Rifle to 18
Chest press (15)
Carry to end line
Repeat three times with a lap in between
MARY: LBCs, punches, penguin crunch, bird dogs
ANNOUNCEMENTS: Wednesday 7am Start; Friday 7am start, including F3 soccer. 2.0 attendance encouraged.
COT: Try going around your Thanksgiving table and have every say what they’re thankful for.

Tags: horizon-ao, Magoo, Classified, Disco, 2 percent, sticks, Mulligan, Attache’, SPINAL TAP, Purple Rain

Date: 2024-11-25
AO: hamilton
Q: Gherkin
PAX: AI, citrus, Legacy, Spud, Traveler, Flat Tire, Goldfish FNGs: None
COUNT: 8
WARM UP
Imperial Walkers, Hillbillies, Side Straddle Hop, Willie Mays Hays, M Phelps, Cherry Pickers, world’s greatest stretch, down dog, cobra Kai

THE THANG
Perform a round of 250 reps of various exercises and run 250 yards after each round, all while enjoying some festive Thanksgiving Themed music.

Got 3.5 rounds completed before running out of time.

Round 1
20 burpees
40 merkins
60 squats
80 LBCs
50 calf Raises

Round 2
20 burpees
40 merkins
60 mountain climbers (30 IC)
80 monkey humpers
50 toy soldiers (ic)

Round 3
20 burpees
40 merkins
60 plank jacks
80 WWIIs
50 Meriken Hammer

Round 4
10 burpees
20 merkins
30 Bobby Hurleys
40 Shoulder Taps (IC)
50 Copper head squats

MARY
Ran 250 yards

ANNOUNCEMENTS
• 2.0 friendly F3 soccer Friday at horizon-ao and Saturday (ask citrus for details). • Turkey trot at Olympus

COT
ChatGPT estimates a typical Thanksgiving dinner is over 2,000 calories, (which was what was behind (almost) 2,000 reps and yards). Let’s give ourselves permission to eat, drink and enjoy the day by working hard before and after to burn it off.

Tags: hamilton, AI, citrus, Legacy, Spud, Traveler, Flat Tire, Goldfish

Date: 2024-11-25
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
WARMUP:
– Stretch
THE THANG:
– Ruck around the AO
– When time went off perform squats, or step-ups if near a bench at time of timer. MARY: (built in)
ANNOUNCEMENTS:
– Turkey trot on Saturday at olympus and it is open to M’s and 2.0s COT:
– deep thoughts throughout beatdown.

Tags: ao-the-bullpen, Peloton