Backblasts

Date: 2024-11-07
AO: olympus
Q: Hightower
PAX: Po, Peanuts, Pop Fly, K-Pop, Ashe, Rambler, Toolbox, NOAA FNGs: None
COUNT: 9

WARMUP:
Burden of Leadership, PAX that carries the sledgehammer leads. HT led 1st round warm up’s and stretching, then lead jog to culdesac. Peanuts led 2nd round warm up’s & stretching, then led jog to to track.
K’Pop led last round warmups and stretching, then led group around the track & down to lower field. THE THANG:
Set up 9 stations, PAX rotating each.
Round 1
Station 1: shuttle run
Station 2: 50 yard bear crawl, Timer
Station 3: med ball squat wall toss
Station 4: med ball slams
Station 5: coupon curl
Station 6: Conan Sledgehammer swings
Station 7: tractor tire high jumps or step ups
Station 8: sledgehammer tractor tire
Station 9: merkins

Round 2, partner up, speed round
Station 1: tractor tire flips, 5ea group Timer
Station 2: double sledgehammer tractor tire
Station 3: squat, med ball toss back & forth
Station 4: med ball/coupon tricep extension

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
The Grunt this Sat, starts at 7am
No Olympus this Saturday
Rudy’s 2F: 11/21 at 6:30pm
Turkey Trot: 11/28 at 7am Olympus

COT:
Started new audio book, Die with Zero. Different philosophy from fiscally conservative family upbringing. Life is a sum of your experiences, your memories. More about acquiring experiences than financial gain. Use your money while you have health to create memories with people important in your lives. Can’t take money to our graves, use it while you can.
Reminds me that Time is our greatest asset, not money. Spend your valuable time with your loved ones, doing the things that bring you joy.

Tags: olympus, Po, Peanuts, Pop Fly, K-Pop, Ashe, Rambler, Toolbox, NOAA

Date: 2024-11-06
AO: compound
Q: Nano
PAX: Roddick, Big Bird, Skidoos, Poe, Hightower, Popeyes
FNGs: None
COUNT: 7

WARMUP: The PAX set off around the field a warmup mosey including some high knees, butt kicks, finger drags, etc., after 2 laps we did some back stretches like cherry pickers, scorpions, and iron crosses. Finished up with some WGS’s
THE THANG: It was an EPIC run-centric Q with a twist. YHC posed everyone with two gambling options, one was usually a fixed number of burpees, the other was a chance to flip a coin in which case the burpees could be reduced or if the toss is wrong they would be increased. In the end, about 50 burpees were dished out along with 6-7 flights of stairs and about 1.5 miles or so of jogging. Maybe a little more! MARY: LBCs and Flutter Kicks
ANNOUNCEMENTS: Grunt 9-11, 2nd F Thursday before Thanksgiving (top golf like), TurkeyTrot on Thanksgiving!
COT: The Uncertainty about an event or activity is often worse than the thing we are trying to avoid! Try to find ways to lessen the uncertainty about things by taking some time get clarity by meditation or writing a list!

Tags: compound, Roddick, Big Bird, Skidoos, Poe, Hightower, Popeyes

Date: 2024-11-06
AO: potomac-rising
Q: Tiger Lilly
PAX: William Savage, Promoter, Low key, RA, Tom Pollak, ShamWow, Sherpa FNGs: None
COUNT: 8
Warmup:
tel:40-30-20-10 side straddle hops
tel:25-20-15-10-5 sit-ups

The Thang:
EMOM 5 Rounds
1. 10 Burpees
2. 12 Dips
3. 15 Merican
4. 20 Superman Reach
5. 26 Shoulder-Taps (13 each side from a plank)
6. Mosey around parking lot

Mary:
26 side straddle hops

Tags: potomac-rising, William Savage, Promoter, Low key, RA, Tom Pollak, ShamWow, Sherpa

Date: 2024-11-06
AO: thefarm
Q: Pad Thai
PAX: F-No, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
• Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” x 10 small (transition: “make them bigger” )
x 10 big
• praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again x 15: Starting positions, Move into “Up” On my down (hold up until “down”) end with Recover
• Hip/leg openers—lift your knee up so your leg is at a 90 deg angle then keeping your leg out rotate out. Other leg. Repeat (bonus to include fast feet in between each leg) • Inchworms x12
• Willy mays hays
• Side straddle hops until hit 2 min (50 total)
• Mosey around the triangle (warm up jog)
THE THANG:
Please modify to your ability. Monitor intensity based on the intervals. Mosey on over to the middle of field by cones.

Part 1: 40 sec on 20 sec rest (together with app timer)
⁃ U: high plank to low plank and then back up. Alternate which arm you put down first ⁃ U: tricep dips
⁃ Sprints: back and forth between cones.
⁃ L: squats
⁃ L: broad jumps 2 forward, turn 2 back
Repeat 2 times

Part 2: Sprints and Breaks
•Mosey across field and back
• 30 sec sprints between cones
Repeat

Round 3:

⁃ U: pushups x23
⁃ U: IYT (Superman with arms in I position, T, Y. Keep rotating through until time) 40 second timer

MARY:
Cool Down/Mary
• C: WW1 23x
• C: V to I (5 to 1 in roman numerals) sit-ups, lift legs and arms into a V and then crunch up to as close making an I as you can. Like 50, give or take 38. • American hammers x25
• LBCs x23
ANNOUNCEMENTS:
Q Friday: Firehead

Grunt happening Saturday
COT: Prayer for the nation as we have heard most of the election results.

Tags: thefarm, F-No, Firehead, Sparky_The Farm

Date: 2024-11-06
AO: thepatriot
Q: Boardwalk
PAX: Big Short, Bone, CableGuy, citrus, Ice Tea, Lazlo, Prestige, Strange Brew, Smokey, Wedding Singer, @eron, @couchpotatoe FNGs: None
COUNT: 13

WARMUP: SSH; WM; WMH; CP; MP; AC; DD; CK; Lap

THE THANG:

Rd1: 10 Blockees; 20 Shoulder Press; 30 Curls; 200 Meter – Mosey turn, sprint the straight; 10 Burpees; 20 Merkins; 30 Shoulder Taps; 200 Meter – Mosey turn, Backwards sprint straight

Rd2: 10 Thrusters; 20 Coupon Squats; 30 Coupon CR; 200 Meter – Mosey turn, sprint the straight; 10 Star Jumps; 20 Squats; 30 CR; 200 Meter – Mosey turn, Backwards sprint straight

Rd3: 10 WWIIIS; 20 Coupon Swing; 30 Coupon Flutter Ks ; 200 Meter – Mosey turn, Karaoke the straight; 10 Big boys; 20 V-ups; 30 Flutter Ks; 200 Meter – Mosey turn, Karaoke straight

Rd4: 10 Atlas Shrugs; 20 Coupon Lunges; 30 Coupon Plank Jacks; 200 Meter – Mosey turn, Backwards sprint the straight; 10 HR Merkins; 20 Lunges; 30 LBCs; 200 Meter – Mosey turn, sprint straight

MARY: DD; CK

ANNOUNCEMENTS: 9/9 The Grunt – be there!

COT: In life, like politics, you can either choose to be driven by hope or fear. Hope moves you forward and fear holds you back. Choose to see hope whatever the circumstances.

Tags: thepatriot, Big Short, Bone, CableGuy, citrus, Ice Tea, Lazlo, Prestige, Strange Brew, Smokey, Wedding Singer, @eron, @couchpotatoe