Backblasts

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sparta Up the pyramid

Date: 2024-07-26
AO: sparta
Q: Crop Duster
PAX: Peanuts, NOAA, Monk, Nano, Crop Duster, Obadiah
FNGs: None
COUNT: 6

WARMUP: SSH, Michael Phelps, Arm Circles, Willy mays hays, cherry pickers, wgs ,
THE THANG: Curls, overhead press, squats, kettle bell swings sets of tel:510152025 20 15 10 5 MARY: 89 lbc, 20 flutter kicks
ANNOUNCEMENTS: Ruck and float, 911
COT Take a risk in National All or Nothing Day

Tags: sparta, Peanuts, NOAA, Monk, Nano, Crop Duster, Obadiah

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horizon-ao Powerstations

Date: 2024-07-26
AO: horizon-ao
Q: 2 percent
PAX: AI, Magoo, Attache’, vplaxico, Kodiak, Poe
FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Each PAX hit 15 stations Tabata style: 1 minute of exercise, 20 seconds travel time to the next cone:

1) Pull Ups
2) Hand Release Merkins
3) Star Jumps
4) Pike Ups
5) Mummy Kicks
6) Patty Cake Merkins
7) Heisman Shuffle
8) Single leg lateral hip raises
9) Scissors
10) Bonnie Blairs
11) Stephen Seagal’s
12) Bunny Hops Side to Side
13) Dips
14) Flutter Kicks
15) Blockees

Back to the field for “Breading the Cutlet”

MARY: : Throw Down Hoedown, Alabama Prom Dates, Donkey Kicks, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser

COT: 1 minute silent meditation

Tags: horizon-ao, AI, Magoo, Attache’, vplaxico, Kodiak, Poe

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thepatriot Pyramids of worry

Date: 2024-07-24
AO: thepatriot
Q: Bone
PAX: Lazlo, My Space, Boardwalk, Shake ‘N’ Bake, Hops, Strange Brew, Defiance, Wedding Singer, Booking, Sunshine, CableGuy, Big Short, Coconuts, Couch Potato, Pilsbury, Spud, Coxswain, Trademark, Prestige, @fiveway FNGs: None
COUNT: 21

WARMUP: Side Straddle Hops
Imperial Walkers/Hillbillies
Little Bitty Arm Circles
Michael Phelps
Root Vegetable Extractors
Willy Mays Hays
Downward Facing Dog/Cobra Kai

THE THANG: Mosey to the parking lot: Lunges to bear crawl 2nd half.
Bike rack leg overs – this is a crowd pleaser and takes a lot more time than expected
Thank you to Deflator here: Pyramid merkins, irkins, dips, step ups w/ a hop 10x each, then 13, 16, 13, 10 with a raised leg for 5 each on 13 and 10 on the way back down-for the merkins, irkins, and dips. [I had another pyramid queued up but no time due to the bike rack!]
Run to benches: 20 squats, 5 burpees. 20 calf raises, 5 double down burpees. 20 SSHs in cadence, 5 triple down burpees. Had to move due to car traffic, to the basketball court. 20 calf raises, 5 quadruple down burpees. 15 shoulder taps, 15 mountain climbers IC. 20, then 15 again. MARY: Elevator sit-ups. (Flat, table top, straight up)
Rope climbers
Toy Soldiers
Stretch
ANNOUNCEMENTS: 8/3 Rick and float, Yard Sale fund raiser, 9/11 stair climb

COT: Related to 2 percent’s COT on Independence, careful what you wish for-my daughter is going to Germany for college, a massive separation.
I looked for a related quote and found nothing, but ended up finding something about worry:
“Worrying is carrying tomorrow’s load with today’s strength- carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.” ~ Corrie Ten Boom, Dutch writer

Tags: thepatriot, Lazlo, My Space, Boardwalk, Shake ‘N’ Bake, Hops, Strange Brew, Defiance, Wedding Singer, Booking, Sunshine, CableGuy, Big Short, Coconuts, Couch Potato, Pilsbury, Spud, Coxswain, Trademark, Prestige, @fiveway