Backblasts

Date: 2024-09-17
AO: thegeneral
Q: Hobbyhorse
PAX: Robo, Spud, Hard Knox, Summit, Apples, Roadhouse, citrus, Lazlo FNGs: None
COUNT: 9

WARMUP: ssh, iw, hb, windmill, arm circle, rve, wmh, dd, a great stretch, cobra THE THANG: jog run lap. 2 rounds of box jumps and dips.
3 Stations with exercises. Crawl between them, bear crawl, crawl bear, side bear. Exercises: 8 burpees, 20 merkin, 20 ww2. Next round: 12 mt climb, 12 hurleys, 25 lbc. Repeat 2.5 times MARY: hammer, fm, Nolan, hallelujah, lbc
ANNOUNCEMENTS: ipc at patriot starting early 515.
COT: people are counting on us!

Tags: thegeneral, Robo, Spud, Hard Knox, Summit, Apples, Roadhouse, citrus, Lazlo

Date: 2024-09-17
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, Mark Michael, Pigeon FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Hairy rockettes X15
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• 1st rep: Forward Lunge walk across court and back, 2nd rep: lunge in place X20 OMC, 3rd rep: backward lunge in place X20 OMC • Merkins hand-release x20, x15, x10
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Dips with alternating feet x20, x20, x15
• Bend-over row (with coupon) x30, x25, x20
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

• Tricep hammers (with coupon) x15 OMC, x12 OMC, x10 OMC
• Bench press x20 OMC, x20, x15
• Chair-sits x20 IC, x15 IC, x15 IC
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

ANNOUNCEMENTS:
• Thursday Drinks at Inn of Glen Echo, Sept 19, 6:30pm

COT: the consequences of Other-ing

Tags: freestate, Bachelor, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, Mark Michael, Pigeon

Date: 2024-09-16
AO: horizon-ao
Q: 3 mile
PAX: Disco, Classified, Magoo, Brown Bag, Purple Rain, Attache’, Bellhop, Kodiak, 2 percent, SPINAL TAP, Poe FNGs: None
COUNT: 12
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG: Tabata – 25 / 10 ; 8 rounds (5 minutes per round) – Coupon squats
– lunges
– Flutter kicks with coupon / LBCs
– KB swings
– thrusters / merkins – bc classified asked for them
– Breaks / Knees over toes guy
– Run backwards
MARY: side planks dips, superman, corkscrews (?)
ANNOUNCEMENTS: grunt 11/9, a backpacking event on some channel
COT: don’t wait, reach out to a friend or family member you haven’t talked to in a while, check in on them to let them know you care, that you love them.

Tags: horizon-ao, Disco, Classified, Magoo, Brown Bag, Purple Rain, Attache’, Bellhop, Kodiak, 2 percent, SPINAL TAP, Poe

Date: 2024-09-16
AO: thepatriot
Q: Lazlo
PAX: Ice Tea, Strange Brew, Skymiles, Hops, Coxswain, Groundhog, Prestige, Short Rib, Lucius, Wedding Singer, bogey, Pilsbury, citrus, 5-Way FNGs: None
COUNT: 15
IronPaxians have some new, untested exercises coming up on Friday, so we did a quick test run on those. Then we got to the core, and stayed there.

WARMUP: SSH, imperial walkers, hillbillies, michael phelps, tempo merkins, willie mays hayes, cherry pickers, tempo squats, downward dog, wgs, burpees

THE THANG:

Part Uno: We bookended the IPC exercises with a lap as an abbreviated version of the 800’s we’ll do on Friday. The PAX are familiar with merkins and murder bunnies, so we did an abbreviated version of the new ones. -lap
-10 cactus squat jumps
-10 yard Lt Dan’s Magic Legs
-10 coupon plank jacks
-10 yard brick layers
repeato to the 40 yard line
-lap

Part Dos: The PAX partnered up for a core-heavy Dora. Partners did 20, 30, and 40 tick tock burpees to start each round, respectively. Round 1: 100 WW1
Round 2: 200 American hammers (2 count)
Round 3: 300 flutter kicks (2 count)
While partner carries coupon to the 25 and back

MARY: Tempo dirty dogs

ANNOUNCEMENTS: Friday IPC starts at 5:30. If you want a warm up or instructions get there early. (Warm up will start at 5:15)

COT: Keeping Boardwalk, his father, and family in our prayers, along with Lucius’ nephew, Robert.

Tags: thepatriot, Ice Tea, Strange Brew, Skymiles, Hops, Coxswain, Groundhog, Prestige, Short Rib, Lucius, Wedding Singer, bogey, Pilsbury, citrus, 5-Way

Date: 2024-09-16
AO: acropolis
Q: Peanuts
PAX: Pumpernickel, SeaCow, Crop Duster, Monk, NOAA
FNGs: None
COUNT: 6

WARMUP: SSH; WMH; MP; DB; shoulder taps; DD; WGS; mosey a lap
THE THANG: DORA – 75 curls; 125 chest press; 175 KBS; 225 squats; 300 calf raises. Partner did mosey 100 and back; mosey backwards and fwd 100; lunge 50 and back; karaoke 100 and back; mosey 100 and back with 10 burpees; mosey 100 and back with 10 dips at each bench for total of 60 dips. MARY: ring of :fire:
ANNOUNCEMENTS: the Grunt
COT: Transitions are tough.

Tags: acropolis, Pumpernickel, SeaCow, Crop Duster, Monk, NOAA