Backblasts

Date: 2025-03-26
AO: theaerie
Q: Stewie
PAX: Trifecta, Chasqui
FNGs: None
COUNT: 3
WARMUP:
SSH
Tigerwoods
Michael phelps
Willie mays hays
Don Quixote
Mosey

THE THANG:
Get on sideline
Do exercise with coupon
Sprint to opp side
Do same exercise with bands
Sprint to opp side
Repeato next exercsie

1. Squats
2. Curls for Gurls
3. Merkins
4. Thrusters
5. Seated Shoulder Presses
6. Bent Over Rows
7. CPR
8. Seated Skull Crusher
9. Deadlift
10. Front raise

MARY:
Am Ham
X factor
Deadbug
Hipdip
Freddie Mercury

ANNOUNCEMENTS:
Apr 26…12 mile ruck details TBD Rocketman

COT:
3Ps to move the needle every day

Personal
Physical
Professional

Tags: theaerie, Trifecta, Chasqui

Date: 2025-03-29
AO: balls-of-fury
Q: Popeyes
PAX: Hightower, Purple Rain, Magoo, SPINAL TAP, Legacy
FNGs: None
COUNT: 6
WARMUP: dink dink doink
THE THANG: doubles, doubles and more doubles
MARY: she did not show up
ANNOUNCEMENTS: next Saturday 830am
COT: HT shouted “THAT WAS NOT NICE” so please, let’s be nice!

Tags: balls-of-fury, Hightower, Purple Rain, Magoo, SPINAL TAP, Legacy

Date: 2025-03-29
AO: thesandlot
Q: Boardwalk
PAX: Summit, citrus, Klinger, Lazlo, Enron, Forceps, Hobbyhorse, Legacy, Memento, Periscope, Rim Fire, Trademark, DoorDash FNGs: None
COUNT: 14
WARMUP: SSH; CP; WM; WMH; LBA; DD; WG; CK

THE THANG:

Aerobic Dora:

-3 stations – 1. medicine ball shuttle run with escalating weights; 2. 50 jump rope/50 SSH – rinse and repeat; 3. cone jump, box jump, cone jump track.

-Medicine ball shuttle run is the timer; but in between each rotation = 10 burpees; 10 WW2s; and 10 Shoulder Taps IC.

-2 full rotations off all stations; 1 speed round of all stations

-Finish with lap and ring of fire merkins

MARY: V-ups; LBCs; DDs; DKs; LLs; Squats; DD; CK

ANNOUNCEMENTS: Check channels for convergence

COT: The holy trinity of personal wellness is developing the mind, the body, and the soul. The pace of modern life can often frustrate our focus on physical wellness, but springtime is a great time to recommit. Get out and exercise: do it for yourself and encourage and inspire those around you to do the same.

Tags: thesandlot, Summit, citrus, Klinger, Lazlo, Enron, Forceps, Hobbyhorse, Legacy, Memento, Periscope, Rim Fire, Trademark, DoorDash

Date: 2025-03-28
AO: horizon-ao
Q: Legacy
PAX: Yardbird, sticks, Kodiak, 3 mile, Disco, Attache’, Magoo, Hobbyhorse, Poe, Classified, SPINAL TAP FNGs: None
COUNT: 12

WARMUP: ssh, imp walk, hilly b, LBAC, RVE, Michael Phelps, Willy Mays Hayes, DD, WGS
THE THANG: 1) line up on goal line, bear crawl to the 18 then run backwards to midfield, jog back THREE X of those; the 2) Long Laps around the schools, stopping in front of WMS front doors for 5 burpees, 10 Bonnie Blairs, 15 Merkins—did this about 4 times MARY: ran out of time!
ANNOUNCEMENTS: Murph Memorial Day Weekend, Convergence June 7
COT: Richard Dawson joined the British Merchant Marine at 14 yet became a successful television actor with no formal acting training. If you can remember, his performance in 1987’s Running Man surprised the world as – at that point – he was regarded simply as a washed up game show host. This story sprang to YHC’s mind as he now takes on new roles, including one for this fantastic organization. SYITG!

Tags: horizon-ao, Yardbird, sticks, Kodiak, 3 mile, Disco, Attache’, Magoo, Hobbyhorse, Poe, Classified, SPINAL TAP

Date: 2025-03-28
AO: thepatriot
Q: Shake ‘n’ Bake , Smokey
PAX: Jag, Boardwalk, DoorDash, Strange Brew, Fiddler, Maguire, Flipper, Rim Fire, Smokey, Bob the Builder, CableGuy, Booking, Ice Tea, Overthrow, Lazlo, William Chappell (skybox), Groundhog, Memento, Hightower, citrus, Prestige, Walker, Big Short, @zinfandel FNGs: None
COUNT: 25
WARMUP: SSH, IW, HB, LBAC, Michael Phelps, Wind Mills, WMH, DD (Honey I’m Home), WGS THE THANG: Rotate Stations
1 – 10 IC Atlas Shrug / 10 Coupon Squat / 10 Coupon Swings / Repeat / Rifle Carry Coupon to 2

2 – 20 Derkins / 20 IC Mountain Climbers / 20 IC Shoulder Taps / Repeat / Farmer Carry Coupon to 3

3 – 20 Coupon Curls / 20 Bent Over Rows /20 Overhead Press / Repeat / Shoulder Carry to Track

4 – Run a lap, serve as timer
MARY: Flutter Kicks and LBCs (59)
ANNOUNCEMENTS:
COT: Recognize and appreciate the 2nd chances you have received along the way and give those who need it a second chance as well. Smokey reminded us the pay attention the the three buckets of life: 1. Health/Fitness, 2. Finances, 3. Social

Tags: thepatriot, Jag, Boardwalk, DoorDash, Strange Brew, Fiddler, Maguire, Flipper, Rim Fire, Smokey, Bob the Builder, CableGuy, Booking, Ice Tea, Overthrow, Lazlo, William Chappell (skybox), Groundhog, Memento, Hightower, citrus, Prestige, Walker, Big Short, @zinfandel