Backblasts

Date: 2025-06-05
AO: freestate
Q: Cannoli
PAX: CashOnly, Horshack, Pigeon, Mumford, F3 Scabby, Dungeon Master FNGs: None
COUNT: 7
WARMUP:
Warm Up
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Number series
7s: Burpees – Merkins (size of federal budget, $7 T)
2 Mosey laps and 1 Burpee at every corner
$2T of spending cuts promised; $1T revision
Wall sit and coupon curl
55 second wall sit (claim of $55B in annual spending redux)
16.5 (17) coupon curls ($16.5B = Wall of Receipts)
8 Overhead Presses (typo mistaking an $8B cut for an $8M cut) Repeat (x 2 . . . verified budget savings = $2B)
25s: High Knees (IC) – Coupon Squats (OMC), counting down/up by 5 25% cut to Federal workforce results in 1% cut to federal spending $500B added to budget deficit by expanding the 2017 tax cuts 25s: Coupon Press – Dips (OMC)

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, CashOnly, Horshack, Pigeon, Mumford, F3 Scabby, Dungeon Master

Date: 2025-06-23
AO: horizon-ao
Q: Classified
PAX: Kodiak, 3 mile, Poe, Fish Fry, Purple Rain
FNGs: None
COUNT: 6
WARMUP: Imperial Walker, Little Bitty Arm Circles, Down Dog, Up Dog, World’s Greatest THE THANG: Mosey
Bear Crawl, Crawl Bear, Frogger, Monkey, Crab Walks – each to the 18 and back.
Frankstein to the 50, Butt Kickers to the End Line, Skip to the 50, Run Backwards to the End Line.
Dora styler timer: Bear Crawl/Crawl Bear to the 18 – hold Glute Bridge; Frogger – Donkey Kicks, Monkey – Dirty Dogs
One partner both coupons to the 50, the other walk backward. Switch to the End Line. Each HIM with a coupon to the 50, dealers choice 1, 50 to End Line dealers choice 2. Coupon swings, coupons rows, coupon curls.
Mosey, carry new coupons back to the pile.
MARY: Flutter Kicks and Swimmers
ANNOUNCEMENTS: New rucking only, no beat downs, AO meeting at 0600 on Thursday at Horizon. Come for the walk if you don’t want to, have, or can’t ruck. Lot’s of open slots on the Q sheet. Stay tuned for 4 of July plans.
COT: Peer pressure can be positive or negative. F3 and the men of Horizon provide positive peer pressure. Be grateful for good peers and enjoy the day.

Tags: horizon-ao, Kodiak, 3 mile, Poe, Fish Fry, Purple Rain

Date: 2025-06-23
AO: acropolis
Q: Doodles
PAX: Rambler, Peanuts, Atlas, Mad dog
FNGs: None
COUNT: 5
Warmup
The usual
5 burpees for the stragglers.

Thang
>From goal line

Bear crawl/ Mike Ts – to 20 every 5 yds perform 5 mike Ts

Crab walk/ WW2s – to 40 every 5yds perform 5 WW2s

Broad jumps / burpees – to 60 every 5 yds perform 5 burpees

Lunge walk / Bonnie Blair’s – to 80 every 5 yds perform 5 BBs

Side shuffle / SSHs – to goal line every 5 yds

All done together

Did mosey back to other goal line

Repeat but to 10 yd line performing 10 reps of each exercise

At end we sprinted to 50, mosey to goal line then back.

Mary
Around the rosey.

Announcements
Float and Ruck
911 memorial

COT
1917 – In a game against the Washington Senators, Boston Red Sox pitcher Ernie Shore retires 26 batters in a row after replacing Babe Ruth, who had been ejected for punching the umpire.

Lesson be nice to people and give them the benefit of the doubt. As we age, we have a responsibility to be wiser than the young. Smarter not stronger.

Tags: acropolis, Rambler, Peanuts, Atlas, Mad dog

Date: 2025-06-23
AO: thepatriot
Q: Trademark
PAX: CableGuy, Ice Tea, Piano Man, SAAS, Smokey, Wedding Singer, Spokes, CashApp, bogey, Anchorman, Boardwalk, Lazlo, DoorDash, Deliverance, Trademark, Pink Slip FNGs: None
COUNT: 18
WARMUP: SSH, IW, HB, Arm Circles, Reverse, WMH, Cherry Pickers, Down Dog, Runners Stretch, Wolds Greatest.
THE THANG: Four stations. Three exercises each station. 10 reps each exercise. Four rotating groups. Station 1 – The Lap (Timer); Station 2 – Atlas Shrug, Mucho Lego IC, Flutter Kicks IC; Station 3 – Curls, Perfect Air Squats, Toy Soldiers; Station 4 – Single Arm Rows, Apolo Ono, LBC.
MARY: Box Cutters X 10 IC, WW2 X 10; The Corpse X think of 3 things your grateful for.
ANNOUNCEMENTS: TG10; Check out the driveway a new AO at Yorktown; 9/11 Stair climb – Need to train for it, super fun; Anchorman leading a new AO with a soft launch that includes 15 minutes of faith at the end – Check it out; Welcome Pink Slip DR from Houston!!
COT: we all need guard rails to help us stay true to the vision of life how we want to live it. YHCs guard rails are his “Core Values” which include Positivity, Accountability, Commitment, Entrepreneurial Leadership, and Respect. YHC encouraged everyone to think about their core values to help them. Make decision decisions when they’re at the crossroads.

Tags: thepatriot, CableGuy, Ice Tea, Piano Man, SAAS, Smokey, Wedding Singer, Spokes, CashApp, bogey, Anchorman, Boardwalk, Lazlo, DoorDash, Deliverance, Trademark, Pink Slip

Date: 2025-06-23
AO: hamilton
Q: Hobbyhorse , citrus, Legacy, Strange Brew, Spud, Booking, Defiance, Popeye PAX: Hobbyhorse
FNGs: None
COUNT: 8
WARMUP: it was warm
THE THANG: we figured it out
MARY: flutter
ANNOUNCEMENTS: check new AOs for weights and recover-ruck
COT: we’re a group of leaders

Tags: hamilton, Hobbyhorse