Backblasts

Date: 2025-03-10
AO: acropolis
Q: Atlas
PAX: Hightower, NOAA, Battleship, Doodles, Atlas
FNGs: None
COUNT: 5
WARMUP:
Warmups: Warm up: arms rotating slow and fast, Ankle rotating, toes touch, wide leg open, Whole body stretch up, left, right, inchworm merkin

THE THANG:
100 derkins
10 Derkin + Spiderman merkin goal 5x

200 Incline merkins
20 Incline merkins + sweat angels 5x

300 lunges
30 Lunges on the bench 10 on each leg + LCRC 5x

400 deeps
40 Deeps + reverse box cutter 5x

MARY: Burpees

COT: Kindness and gratitude are very important even when things are not going our way.

Tags: acropolis, Hightower, NOAA, Battleship, Doodles, Atlas

Date: 2025-03-10
AO: thefarm
Q: Firehead
PAX: Crystal, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:
2 Rounds
Sprint – whole field
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half field
40 SSH – cadence
20 merkins – count
20 mountain climbers – cadence (skipped last round)

MARY:
LBCs, X-Factors, Side Crunches

COT:
“Worth of a soul is great in the sight of God”. Everyone has value, you have value. Remember they are worth everything and so are you.

Tags: thefarm, Crystal, Infinity, Firehead

Date: 2025-03-10
AO: thepatriot
Q: Wedding Singer
PAX: Strange Brew, Maguire, Boardwalk, citrus, Lazlo, 2 percent, Bob the Builder, Fiddler, Ice Tea, Lucius, Rim Fire, Trademark, Enron, SAAS, Walker FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG: Rotate Stations
1 – 10 IC Atlas Shrug / 10 Coupon Squat / 10 Coupon Swings / Repeat / Rifle Carry Coupon to 2
2 – 20 Merkins / 20 IC Mountain Climbers / 20 IC Shoulder Taps / Repeat / Farmer Carry Coupon to 3
3 – 20 Coupon Curls / 20 Around the World /20 Overhead Press / Repeat / Shoulder Carry to Track 4 – Run a lap, serve as timer

MARY:
20 Leg lifts over coupons
20 IC Flutter holding coupons
30 LBC
20 Freddy Mercury
20 Birddogs
10 Side Plank Leg Lift, each side
20 Donkey Kicks, each side
20 Fire Hydrants, each side
10 Supermans
20 IC Flutter kicks
Closing stretch

ANNOUNCEMENTS: announcements

COT: Thanks for coming out on a dark morning. But you know what the time change means – Spring is almost here. That was a rough winter, but now we are looking forward to warmer weather and better days ahead!

Tags: thepatriot, Strange Brew, Maguire, Boardwalk, citrus, Lazlo, 2 percent, Bob the Builder, Fiddler, Ice Tea, Lucius, Rim Fire, Trademark, Enron, SAAS, Walker

Date: 2025-03-10
AO: horizon-ao
Q: Magoo
PAX: 3 mile, Kodiak, sticks, Attache’
FNGs: None
COUNT: 5
WARMUP: sketchy stretchies
THE THANG: All sandbags all the time: toss across the field, overhead drop, burpees, squats, curls, wall sits, chest press, stiff arm pullover, flutter kicks, and various carries. MARY: Included in the price of admission.
ANNOUNCEMENTS: Magoo is retired and has more time to devise diabolical Qs.
COT: When the social and political mileu is in disarray, it can be cathartic to throw heavy things. Stay frosty. :muscle:

Tags: horizon-ao, 3 mile, Kodiak, sticks, Attache’

Date: 2025-03-10
AO: hamilton
Q: Booking
PAX: Jag, Flat Tire, Spud, Hobbyhorse, Legacy
FNGs: None
COUNT: 6

WARMUP: SSH, IW, HB, MP, WM Hayes, Cherry Pickers, Down Dog, Worlds Greatest Stretch, Cobra Kai THE THANG: 3 rounds of DORA

100 OH Presses
150 Curls
200 Coupon Squats
Run from goal line to goal line

100 Atlas Shrugs
150 Chest Press
200 Coupon Calf Raises
Run from goal line to goal line

50 Coupon Swings
75 Coupon leg lifts
100 Low rows
Backwards run to midfield and forward run back

MARY: LBC, Flutters, Dirty Dog, Dinkey Kicks, Toy Soldiers
ANNOUNCEMENTS: Convergence in June
COT: Lent us a time of fasting in preparation for the feast of the resurrection. As men what can we fast or give up and in place adopt or feast? Fast from anger—- feast in patience
Fast in judgment—- feast in acceptance
Fast in a quick tongue—- feast in deeper listening

Tags: hamilton, Jag, Flat Tire, Spud, Hobbyhorse, Legacy