Backblasts

Date: 2024-11-20
AO: ignite
Q: Fitz-Hume
PAX: 2 percent, Legacy, Pepco, AI, meister, Goldfish, Popeye, Gandalf, @Mulligan FNGs: None
COUNT: 10
WARMUP: SSH, Don Quixotes, WMH, Moroccan Nightclub, Dips, incline Merkins, decline Merkins THE THANG:

Rifle carry coupon to CB parking lot
10 x Blerkins
Run to other side of parking lot
10 x Merkins
Run to other side of parking lot
10 x Decline Merkins

Rifle carry to other side of parking lot
10 x shoulder press
Rifle carry to other side of parking lot
10 x coupon swings
Rifle carry to other side of parking lot
10 x coupon squat

Repeat with 20 reps, sprinkle in some overhead claps and seal claps along the way

MARY: LBCs, flutter kicks, hello dolly’s

ANNOUNCEMENTS: none

COT: Build resilience this holiday season. Have the resilience of Job.

Tags: ignite, 2 percent, Legacy, Pepco, AI, meister, Goldfish, Popeye, Gandalf, @Mulligan

Date: 2024-11-20
AO: ao-the-bullpen
Q: Crop Duster
PAX: Peloton, Rambler, Mounthe, Infinity, Crop Duster
FNGs: None
COUNT: 5

WARMUP: ssh, Michael Phelps, arm circles, 4 count lay down exercise I came up with, wgs
THE THANG: communal run, 5 station blockies, dips, curls, step up, overhead press, blockie was counter @7 reps 2x, communal run, 7 burpees, 5 station kettle bell swings, ww3, glee bench press, squats kettle bell swing was timer @7 did this 2x then communal run. Infinity miss-lead us in 7 burpees so we did 7 more with correct count , a total burpee done was 14 MARY: Yepper sure did see her
ANNOUNCEMENTS: turkey trot,
COT: Imagine how things could have turned out but be grateful they didn’t, some were not so lucky.

Tags: ao-the-bullpen, Peloton, Rambler, Mounthe, Infinity, Crop Duster

Date: 2024-11-20
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, 3 mile, Kodiak, Attache’, Fish Fry, Classified FNGs: None
COUNT: 7
WARMUP: WMH, SSH, narrow squat, Abe Vigoda
THE THANG: Variations on: run to 50 and back, lather-rinse-repeat, followed by Burpees, jump-squat, caterpiller merkins, etc. Rest half-way with 100 dips. MARY: can-opener, LBCs, flutter kicks
ANNOUNCEMENTS: see Kodiak’s amazon site for Afghan family donations.
COT: Too much rich tasty food makes you fat real fast. Moderation my friends, moderation.

Tags: horizon-ao, Purple Rain, 3 mile, Kodiak, Attache’, Fish Fry, Classified

Date: 2024-11-20
AO: hoya-paxa
Q: Gherkin
PAX: Hobbyhorse, Daaa Auditor
FNGs: None
COUNT: 3
WARMUP:
SSH, IW, Hillbillies, WMH, Cherry Pickers, WGS, DD, CK

THE THANG:
The pax roamed the neighborhood, stepped foot on the Georgetown campus, stoped by @Juicebox’s house for POL, and generally enjoyed the calm that comes with the gloom. We stopped about 10 times to do sets of 15 merkins, 15 mountain climbers (IC) and 15 shoulder taps (IC).

MARY:
American Hammers, flutter kicks, dirty donkeys

ANNOUNCEMENTS:
Various 5k turkey trots
New AO in Arlington on Fridays terrapin-station

COT:
We’ve all heard that pain is temporary but winning (or quitting) lasts forever.
We’ve probably heard it in the context of sports, but it applies to life as well. There are lots of little things in our day that might be easier to skip or quit instead of push through – reading that second bedtime story, helping out with chores even though you just got home from a long day of work, or reaching out to help your neighbor who has been struggling with something.
The inconvenience of doing what we should is temporary, but doing those things builds relationships, memories and gratitude that can last forever. Let’s try to do more of the hard things that make long term impacts instead of sitting them out.

Tags: hoya-paxa, Hobbyhorse, Daaa Auditor

Date: 2024-11-20
AO: thepatriot
Q: Booking
PAX: Anchorman, Big Short, Boardwalk, CableGuy, Ice Tea, Lucius, Prestige, SAAS, Shake ‘n’ Bake, Smokey, Strange Brew, Sunshine, Rim Fire, Enron, Couch Potato, Short Rib, Rufus FNGs: None
COUNT: 18

WARMUP: SSH, Windmills, Imperial Walkers, Cherry Pickers, WM Hayes, Down Dog, Michael Phelps, Worlds Greatest Stretch THE THANG: start on goal line
10 OH Press— backwards run to far side 10 yard line—- 10 burpees— run back to goal line

20 curls— backwards run to far side 20— 20 mountain climbers— run back to goal line

30 chest press—- backwards run to far side 30– 30 merkins — run back to goal line

40 coupon squats—- backwards run to far side 40— 40 big bois— run back to goal line

40 coupon calf raises—- bear crawl to near side 40— 40 SSH— crawl bear back to goal line

30 low rows—-bear crawl to near side 30— 30 WW 1— crawl bear back to goal line

20 coupon leg lifts—- bear crawl to 20— 20 shoulder taps — crawl bear back to goal line

10 OH press—- bear crawl to 10–10 never surrenders— crawl bear back to goal

Fellowship lap followed by lightening coupon round 10x each:

OH press
Curls
Low row
Atlas shrugs
Swings
Around worlds
Chest press
Leg lifts
Squats
Calf raises
MARY: flutter kicks, LBC, toy soldiers
ANNOUNCEMENTS: Olympus 5k on thanksgiving
COT: as our parents and loved ones get older be aware of signs of aging physical and cognitive

Tags: thepatriot, Anchorman, Big Short, Boardwalk, CableGuy, Ice Tea, Lucius, Prestige, SAAS, Shake ‘n’ Bake, Smokey, Strange Brew, Sunshine, Rim Fire, Enron, Couch Potato, Short Rib, Rufus