Backblasts

Date: 2024-08-21
AO: ignite
Q: Popeye
PAX: Fitz-Hume, Gandalf, Goldfish, Kodak, Legacy, meister, Pepco FNGs: None
COUNT: 8

WARMUP: SSH, imperial walker, hillbilly, WMH, cherry picker, down dog

THE THANG: Running tour of Ignite. Field, old parking lot, new parking lot, bridge. At the stops do 5 no hand get ups, 10 burpees, 15 monkey humpers.

Then bear crawl and crawl bear relay along the long bridge.

Mosey home.

MARY: LBC, big boy

ANNOUNCEMENTS: 9/11 stair climb and associated events, check the channel

COT: Ignite is awesome! This is what community looks like.

Tags: ignite, Fitz-Hume, Gandalf, Goldfish, Kodak, Legacy, meister, Pepco

Date: 2024-08-21
AO: theaerie
Q: Stewie
PAX: gabe, Bananas, Just Jim, Lonestar, Stewie
FNGs: None
COUNT: 5

WARMUP:
SSH
Mountain climbers
Willie mays hays
Frankensteins
Downward dog
Figure four
Kneeling quad stretch
Worlds greatest

THE THANG:
Lunges forward side and back at 12/3/6/9
Left foot then right, clockwise.
Repeato CCW
Burpees

Mosey with stops to exercises at each frisbee golf basket: reps for about 1min each. 1. Bonnie Blair’s
2. Bridge March
3. Jump Squats
4. Apollo Ohnos
5. Smurf straddle hops
6. Pulse squats (cadence down on 1, bounce on 2,3)
7. Monkey Humpers
8. Bulgarian Split Squat (1 leg on Basket)
9. Sissy Squats

Mosey back to startex for Motivators.

MARY: none
ANNOUNCEMENTS:
– This Sat beatdown 7am at Promenade
– 9/11 stairclimb
– Parade Oct 19
– Old Rag Oct 26

COT:

What are you expecting your future to be?
CONTINUATION: it will be the same as today
DETERIORATION: it will be worse than today
INNOVATION: it will be better than today
TRANSFORMATION: completely different than today

Shared Romans 12:2, (and paraphrased 3-8)

Losing prayers

Tags: theaerie, gabe, Bananas, Just Jim, Lonestar, Stewie

Date: 2024-08-20
AO: balls-of-fury
Q: Popeyes
PAX: Fish Fry, SPINAL TAP, Cam, Legacy, Holton
FNGs: None
COUNT: 6
WARMUP: Moved from Marcey to Hayes
THE THANG: 2 x 2 and 1 x 1
MARY: 2 x 1
ANNOUNCEMENTS: Meridian HS has lights
COT: The cooler weather has brought out all kinds of people

Tags: balls-of-fury, Fish Fry, SPINAL TAP, Cam, Legacy, Holton

Date: 2024-08-19
AO: mondaynightruckers
Q: Renaissance
PAX: Stewie, Jetstream, Tron, Sam
FNGs: None
COUNT: 5

WARMUP:
THE THANG: 3.2 mile ruck +Brews!
MARY:
ANNOUNCEMENTS:
COT:

Tags: mondaynightruckers, Stewie, Jetstream, Tron, Sam

Date: 2024-08-20
AO: delphi
Q: Pop Fly
PAX: Toolbox, K-Pop, Gherkin, Nano, Rambler, Hightower, Peanuts, Rocket, Atlas, Blue Steel, 5K, NOAA FNGs: None
COUNT: 13
WARMUP: Solid. Really good. Top 10 warmups

THE THANG:
Round 1:
– 5x OH Press – Run to first outline and return / 5x OH Press – run to 2d outline and return / 5x OH Press – run to 3d outline and return (15 total OH Presses) – 10x Merkins – same as above (30 total Merkins)
– 15x Squats – same running as above (45 total Squats)
– Rifle carry to far side of tennis courts + 25x Calf Raises

Round 2: EMOM x5 – Run the baselines of the 3 tennis courts

Round 3: Same as round 1 – but with a partner

Round 4: 2 Rounds / 10x reps: Squats, OH Press, FWD Lunge, Curls, Reverse Lunges, Cross-over Merkins

MARY: Banana Hammocks, Flutter Kicks, Penguin Taps, LBCs, BBSs

ANNOUNCEMENTS: 2d F on Thursday, 9/11

COT:
(1) As your kids go back to school, do not suffer from revisionist history – you weren’t perfect in school. Neither will your kid be

(2) Success comes from a long obedience in a straight line

Tags: delphi, Toolbox, K-Pop, Gherkin, Nano, Rambler, Hightower, Peanuts, Rocket, Atlas, Blue Steel, 5K, NOAA