Backblasts

Date: 2024-07-24
AO: ignite
Q: 2 percent
PAX: Bootlegger, Goldfish, Legacy, meister, Fitz-Hume, AI, Popeye, Pepco FNGs: None
COUNT: 9
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:
8-1 Motivators

Mosey’d through the neighborhood to find a hill – Side Shuffle, Back Pedaling and stopping along the way for some Diamond Merkins, Alternating Toe Tap Merkins, Dips

Split into 2 groups. The 1’s performed the below exercises while 2’s ran up the hill. Rinse and repeat. Carolina Dry Docks
Bonnie Blair’s
Crab Cakes
Alternating side lunges

Mosey’d back to home base – Side Shuffle, Back Pedaling and stopping along the way for some more Diamond Merkins, Alternating Toe Tap Merkins, Dips

100 calf raises

MARY: Throw Down Hoedown, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser, 1 year anniversary of the Ignite A.O. (field trip down to Tampa to celebrate w/ Major Payne?)

COT: 1 minute of silent meditation

Tags: ignite, Bootlegger, Goldfish, Legacy, meister, Fitz-Hume, AI, Popeye, Pepco

Date: 2024-07-24
AO: thefarm
Q: Squatter
PAX: F-No, Infinity, Matthew – Running Man, Pad Thai, Squatter FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra
– Run around the triangle

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– Low plank 60s

ANNOUNCEMENTS:
Chile Q Friday
Ruck on Saturday

COT:
Qs experience with meditation is that it has helped him clear his mind from distractions and noise, especially when trying to get some sleep. Encouraged PAX to try it out.

Tags: thefarm, F-No, Infinity, Matthew – Running Man, Pad Thai, Squatter

Date: 2024-07-24
AO: horizon-ao
Q: Magoo
PAX: Kodiak, 3 mile, SPINAL TAP, Mr Haand, vplaxico, Stapler FNGs: None
COUNT: 7
WARMUP: A little bit.
THE THANG: Run down hill; sprint up hill, 10 flutter kicks, 10 merkins. 10 laps. MARY: Extended stretch routine
ANNOUNCEMENTS: Ruck ‘n Float may have water!
COT: Hit it hard, then stretch.

Tags: horizon-ao, Kodiak, 3 mile, SPINAL TAP, Mr Haand, vplaxico, Stapler

Date: 2024-07-23
AO: back_blasts
Q: Deflator
PAX: Bone, Forceps, Hammerhead, Infinity, B-String, Windtalker, Smokee FNGs: None
COUNT: 8

WARMUP: arm circles, Willie mays Hayes, Helo, worlds greatest stretch, shoulder stretch, side straddle hops THE THANG: paint the parking lot first.

Next do some bench work
MUDS (merkin, Urkins, dips, step ups) sets of 10-13-16-13-10.

Mosey to rocks. Do an exercise then run about 100 feet to do escalating burpees. Exercises included curls, rows, squats, 8’s, overhead press.

Mosey back to start.

MARY: FlutterKicks, elevator LBCs, rope climbers.
ANNOUNCEMENTS: a few.
COT: a cried a bit when my oldest got his license on Friday. I was overwhelmed with emotion given how much energy and passion we pour into our kids, and seeing them succeed just is the greatest rush. I hope you find that same in the ones you love.

Tags: back_blasts, Bone, Forceps, Hammerhead, Infinity, B-String, Windtalker, Smokee

Date: 2024-07-23
AO: balls-of-fury
Q: Popeyes
PAX: SPINAL TAP, Fish Fry, Legacy, Cam, Magoo, Holton
FNGs: None
COUNT: 7
WARMUP: dried the court
THE THANG: played the game
MARY: played some more
ANNOUNCEMENTS: no pickle ball next week
COT: don’t tickle your pickle for a nickel

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