Backblasts

Date: 2025-04-09
AO: thepatriot
Q: Strange Brew
PAX: Piano Man, Boardwalk, Booking, bogey, CableGuy, Fiddler, Lucius, Ice Tea, Prestige, Rim Fire, Trademark, Lazlo, Piano Man FNGs: 1 Piano Man
COUNT: 14
WARMUP: SSH, IW, LBAC, CP, WMH, DD, WGS, CK
THE THANG: Amphitheater: 20 reps 2 sets of derkins, step ups and dips.
Knights of Columbus Hill: (i) break into 2 groups and (ii) one group runs the hill while the other group does (A) round 1 – 20 burpees, 30 flutter kicks, and 40 copperhead squats, and (B) round 2 – 20 merkins, 30 SSH (cadence) and 40 LBCs. Ring of Fire- 10 merkins per PAX (I always guess too high here) MARY: 30 American Hammers; 20 flutter kicks; 20 toy soldiers
ANNOUNCEMENTS: check out announcements; Happy Hour on April 24th 2ndf event is coming up fast. Lots of other great events happening end of May time period.
COT: YHC reached out to an old friend recently to reconnect. Life got busy and YHC has not been the best at being the one to initiate contact, but is making a concerted effort on this front. If you have someone that you are meaning to reconnect with or just check in – make it a priority. You will not regret it.

Tags: thepatriot, Piano Man, Boardwalk, Booking, bogey, CableGuy, Fiddler, Lucius, Ice Tea, Prestige, Rim Fire, Trademark, Lazlo, Piano Man

Date: 2025-04-09
AO: thefarm
Q: Squatter
PAX: Firehead, Sparky_The Farm
FNGs: None
COUNT: 3
WARMUP:
SSHs
Michael Phelps
Overhead press
Don Quijotes
Willy Mays Hayes
World’s Greatest Stretch

THE THANG:
On the field:
Merkins
Reverse Lunges (Each Leg)
Mountain Climbers
Bent over rows (Coupon)

Murder bunnies

At the bleachers:
Derkins CCde
Step Ups (Each leg)
Dips
Coupon Swings

Rifle carry

On the field:
Goblet Squats
Carolina Dry Docks
Calf raises
Coupon Curls

Repeat as needed

MARY:
– Freddy Mercury
– Flutter Kicks
– LBCs (Little Baby Crunches)
– Glute Bridges
– Plank Hold

ANNOUNCEMENTS:
Trash pickup April 26 @ 730
Firehead Q on Friday

COT:
Thinking about my mom. It was her birthday this week, she’s 84. Strong woman that raised 6 boys. If you can, give your mom a call!

Tags: thefarm, Firehead, Sparky_The Farm

Date: 2025-04-09
AO: ignite
Q: Popeye
PAX: Gherkin, Goldfish, Fitz-Hume, Kodak, meister, Legacy, Enron, Signal FNGs: 1 Signal
COUNT: 9
WARMUP: The Usual

THE THANG:
– Run across Langston bridge. Each pax called out “squat” and the group did one more squat than the last call – Same on the way back, but merkins
– Run down W&OD Trail. Each power pole is two additional burpees – Same on the way back, but Bonnie Blairs
– Wildlife Crossing aka bear crawl relay across the bridge

MARY: none

ANNOUNCEMENTS: 2nd F event, Boneathon, convergence, etc. Welcome FNG Signal!

COT: YHC has been honored to be Site Q of ignite since Major Payne left. It’s time to pass the shovel flag to Goldfish, a true HIM who will be a great leader of the best AO in town!

Tags: ignite, Gherkin, Goldfish, Fitz-Hume, Kodak, meister, Legacy, Enron, Signal

Date: 2025-04-08
AO: atlantis
Q: Hammer
PAX: Hammerhead, Gherkin, Quip, Hammer
FNGs: None
COUNT: 4
WARMUP:
knee and ankle rotations
I’s, Y’s and T’s
Don Quixotes
Cherry pickers
Air squats
SSH
Mosey

THE THANG: AMRAP (we did 5)
10 burpees
10 slow durkins
10 slow step-downs (foot taps – does not land – at the bottom of the rep) 10 bear-box (6 paces forward, lateral, backwards, lateral)
MARY:
Seated ab circle (1 min each direction)
American twists
Donkey kicks
Dead cockroach
Starfish crunch
Bent leg plank

ANNOUNCEMENTS: Murphy: May 26(?) George Mason
Convergence: June, Theodore Roosevelt Island

Tags: atlantis, Hammerhead, Gherkin, Quip, Hammer

Date: 2025-04-07
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, Infinity, Firehead, Running Man, Crystal
FNGs: None
COUNT: 6
WARMUP: ssh, wmh, neck rolls, Michael Phelps, calf stretch
THE THANG:
Merkins
Swats
Overhead claps
Glute bridges
More merkibs
Side lunges
Shoulder press
Wall sits
More merkins
Foreword lunges
Moroccan night clubs
Plank
Last of the merkins
Good morning
Swimmers
Flutter kicks
MARY:
Jane Fondas
Leg lifts
Sky divers
ANNOUNCEMENTS:
Squatter has Q on Wednesday. Bring coupons
COT:
“Have patience with all things, but cjefly have patience with yourself” St Francis DeSales

Tags: thefarm, Squatter, Infinity, Firehead, Running Man, Crystal