Backblasts

Date: 2024-09-20
AO: sparta
Q: Megatron
PAX: Doodles, Roddick, Finch, Monk, Rambler, Pop Fly, Peanuts, Megatron FNGs: None
COUNT: 8

WARMUP:
Merkins, lite jog, lunges, Willie Mayes Hayes air squats

THE THANG:
Iron Pax Week 2 Merkins, lunges murder bunnies running etc.

MARY:
Stood around and watched Rodrick recover.

ANNOUNCEMENTS:
Something around the national mall in November

COT:
Sometimes life gives us a lot to handle at one time. Remember, life doesn’t give us more than we can handle and to each event as it comes.

Tags: sparta, Doodles, Roddick, Finch, Monk, Rambler, Pop Fly, Peanuts, Megatron

Date: 2024-09-16
AO: mondaynightruckers
Q: Rocketman
PAX: Tron, Stewie, Trifecta
FNGs: None
COUNT: 4
THE THANG: 4.94 miles through a gloomy evening.
ANNOUNCEMENTS:
– PAX on Parade planning coming up
– Oct 26: Old Rag hike, see Ape (Blue Ridge) for more

COT:

Psalms 104:19-24

[19] He made the moon for the seasons; The sun knows the place of its setting. [20] You appoint darkness and it becomes night, In which all the beasts of the forest prowl about. [21] The young lions roar after their prey And seek their food from God. [22] When the sun rises they withdraw And lie down in their dens. [23] Man goes forth to his work And to his labor until evening. [24] O Lord, how many are Your works! In wisdom You have made them all; The earth is full of Your possessions.

https://bible.com/bible/100/psa.104.19-24.NASB1995

Tags: mondaynightruckers, Tron, Stewie, Trifecta

Date: 2024-09-19
AO: olympus
Q: Peanuts
PAX: Nano, Obadiah, Crop Duster, Blue Steel, K-Pop, Rollingstone, Toolbox, Murdoch FNGs: None
COUNT: 9

WARMUP: SSH; WMH; CP; DB; Merkins; DD; WGS; CK
THE THANG: Paired up. Each pair went to a station and did 2 exercises 10 reps each. The pairs drew straws aka cards to see who was the timer – timer did 5 sets. Finished with 5 flights of stairs. MARY: ring of fire
ANNOUNCEMENTS: the grunt; F2 someday soon
COT: be ready for transition.

Tags: olympus, Nano, Obadiah, Crop Duster, Blue Steel, K-Pop, Rollingstone, Toolbox, Murdoch

Date: 2024-09-12
AO: freestate
Q: Deagle
PAX: Horshack, CashOnly, Pigeon
FNGs: None
COUNT: 4
WARMUP:
– 2 laps around the blacktop
– Swingbillies x 20 IC
– SSH x 15 IC
– Carolina Dry Docks X15 IC
– Hairy Rockets x 15 IC
– Monkey Humpers X15 IC
– El Capitan out and back
– Cherry Pickers x 15 IC
– Shoulder Taps x 15 on Q
– Windmills x 15 IC

THE THANG:
Tabatha 50/10 – 3 rounds of 3 exercises, total 9 minutes.
– Curls
– Forward Lounges
– LBCs

Second round Tabatha (45/15):
– Bend-Over-Rows
– Coupon Squats
– High Plank

MARY:
– Reverse Crunches
– Freddie Mercury
– Outlaws
– Little Mermaid
– American Hammer
– Flutters

TIME FOR STRETCHING

ANNOUNCEMENTS:
NA

COT:

Tags: freestate, Horshack, CashOnly, Pigeon

Date: 2024-09-19
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1

WEATHER:
70° and a little sticky

WARMUP:
(Borrowed from @Chef)
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
(Borrowed from @Chef) Harley Quinn’s (up to 40) with LBCs and Bonnie Blair’s. Then SSHs and calf raises. Then Burpees and American Hammers. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth.

MARY:
1min ea elbow and high plank

ANNOUNCEMENTS:
Bros and Beers this Friday at Barista’s

COT:
Growth of the AO
Quip’s job stuff

Tags: edge_of_reason, Quip