Backblasts

Date: 2024-11-11
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
WARMUP: As part of THE THANG

THE THANG: CHAD 1000x
– Wear a ruck with 30# plate
– Find a 16-18″ step (picnic table bench)
– Perform 1,000 step-ups

MARY: As part of the THANG

ANNOUNCEMENTS: None shared by me.

COT: Had lots of time to self reflect for the hour I was at ao-the-bullpen. The mumblechatter was amazing as well.

Tags: ao-the-bullpen, Peloton

Date: 2024-11-11
AO: thefarm
Q: Infinity
PAX: Firehead, Lumbergh, Trolley, Joystick (Orlando), Sparky_The Farm FNGs: None
COUNT: 6
WarmUp: Imperial Walkers, Beet Pickers, Copperhead Squats, Rockettes, Mountain Climbers, and Chinooks.

The Thang: The following rep schemes match the percent each of the total 19 million veterans alive today served in each conflict.
Five rounds of the following, running to each corner of the field after each round: • 1 Balls to Wall for WWII
• 5 Burpees for Korea
• 31 T-Claps, IC, for Vietnam
• 41 Squats for Gulf Wars
• 22 Merkins for Peacetime
• Run to next corner

Mary: Alternate btw WWI (knees bent) and WWII (knees straight) sit-ups, 10 at a time until we reach 100.

Announcements: Lumbergh has Q Wednesday.

CoT: The number of veterans as a percentage of the population is dwindling. Veterans are becoming more rare in our society. My challenge to you is to reach out to a veteran, and rather than simply thanking them for their service, ask them about their service. That way, you will learn something and provide an actual meaningful experience for the veteran.

Tags: thefarm, Firehead, Lumbergh, Trolley, Joystick (Orlando), Sparky_The Farm

Date: 2024-11-11
AO: horizon-ao
Q: Purple Rain
PAX: Disco, citrus, Kodiak, Prestige, 2 percent, Mulligan, Groundhog, Booking FNGs: None
COUNT: 9
WARMUP:
– Willie Mays Hays (10)
– Cherry pickers, (10)
– Imperial walkers,
– Hill billy,
– Little bitty arm,
– Side straddle hop, (20)
– Downward dog
– Upward dog
– World’s greatest stretch,
– Childs pose

THE THANG: Ran about 2.5 miles around the neighborhood and paused to do the following: – Merkens (arms)
– Bobby hurleys (quads)
– Toy soldiers (core/legs)
– Squats (quads)
– Dips (arms)
– WW2, count (core)
– Calf Raise (calf)
– Burpees (arms/quads)
– Plank punch (core)
– Copperhead Squats (quads)
– Plank jack (core/legs)
– Seal clap (rest)
– WW1 snow angels (core)
– Crab toe touch (core)

MARY:
Box cutters
flutter kicks

ANNOUNCEMENTS:
A couple 5ks coming up:
https://www.columbiabaptist.org/race
https://jb-lf.org/5k-and-family-carnival/

COT:
Celebrating my two-year F3 anniversary. Thank you for spurring me on to better fitness and health!

Tags: horizon-ao, Disco, citrus, Kodiak, Prestige, 2 percent, Mulligan, Groundhog, Booking

Date: 2024-11-11
AO: acropolis
Q: Peanuts
PAX: Kool Aid, Rambler, Atlas, Deutschland, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH; WMH; MP; LBAC; DD; CK; WGS; Groin stretch; Ab stretch
THE THANG: ring of fire style workout with each pax counting 10 reps: curls/calf raise/LBC; Ricky Bobby a lap; dips/lunges/flutter kicks; Ricky Bobby a lap; KBS/cactus squats/pickle pointers; Ricky Bobby a lap. Finished up with some hip stretches MARY: no
ANNOUNCEMENTS: F2 at Rudy’s next Thursday; turkey trot on thanksgiving at Olympus.
COT: Transition is hard, particularly for veterans. I’ve seen many more veterans struggle coming back from deployments then have struggled with the deployment itself. Reach out and help those in transition, help them understand their value moving forward.

Tags: acropolis, Kool Aid, Rambler, Atlas, Deutschland, Hightower

Date: 2024-11-11
AO: thepatriot
Q: Gherkin
PAX: CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh FNGs: 1 PlayDoh
COUNT: 13
WARM UP
Elwoods, Imperial Walkers
Willie Mays Hays, Cherry Pickers, World’s Greatest Stretch, Groiners

THE THANG
We alternated roughly 1 minute of running with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. When running, we would line up on the goal line and sprint 40 yards two times (sadly no one managed to hit the 4.4 second target). For the exercises, we rotated through the following about 2.5 times.

1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps

MARY
Flutter kicks
LBCs

ANNOUNCEMENTS
– Turkey Trot on Thanksgiving
– men’s bible study Tuesday – see iron-sharpens-iron

COT
Thank you to all of our veterans!

Lesson From Philly
• Be proud of who you are, where you come from and what you’ve accomplished- no matter what anyone else thinks.

Tags: thepatriot, CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh