Backblasts

Date: 2025-02-26
AO: thefarm
Q: Sparky_The Farm
PAX: Matthew – Running Man, Firehead, Lumbergh, Murdoch (Tampa) FNGs: None
COUNT: 5
WARMUP: ssh, Don Quixote’s, Michael Phelps, beer pickers, neck rolls. Mozy THE THANG:
Band work
Set 1 (do 2x each set)
Squats
Merkins
Seated rows
Tricep extension
Mozy
Set 2
Lunges
Shoulder press
Lat raises
Mozy
Set 3
Chest press
Curls
Full body thrusters

MARY:
Flutter kicks
American hammers
Hello Dollys
Lbc
Sky divers
ANNOUNCEMENTS:
Squatter Q Friday, with flag!

COT:
“Be strong and courageous. Do not be afraid, do not be discouraged for the Lord your God will be with you wherever you go. “. Joshua 1:9

We discussed among ourselves

Tags: thefarm, Matthew – Running Man, Firehead, Lumbergh, Murdoch (Tampa)

Date: 2025-02-26
AO: ao-the-bullpen
Q: Peloton
PAX: Peanuts, Crop Duster, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSH
– LBAC FWD
– LBAC BKWD
– SEAL CLAPS
– OH CLAPS
– PRETZELS
THE THANG:
– 1 Curl – Farmer Carry Right Side Up Hill – 1 Chest Press – Farmer Carry Left Side Down Hill
– 2 Curls – Farmer Carry Right Side Up Hill – 2 Chest Press – Farmer Carry Left Side Down Hill – –
– –
– –
– 15 Curls – Farmer Carry Right Side Up Hill – 15 Chest Press – Farmer Carry Left Side Down Hill MARY: Mary-go-round
– Flutter kicks
– WW3 Sit ups
– Gas pumpers
– (i forget this one)
– Sharon Stones
– Captain Thors
ANNOUNCEMENTS:
– ARC – this weekend
– Burden Run at olympus this weekend
COT:
– Spoke of my son’s experience wresting, and how he did not see much success, but he faced it each week, and eventually one his first two matches in his last event of the season.
– Watching him manage through it, never waiving from his goal, and with failure staring him down each week as he saw others all having success.
– it was personally inspiring and a reminder of how simple goals being set along the way can lead to success.

Tags: ao-the-bullpen, Peanuts, Crop Duster, Peloton

Date: 2025-02-26
AO: ignite
Q: Fitz-Hume
PAX: Kodak, bogey, Goldfish, Legacy, Flat Tire, Gandalf, Ice Tea, meister, Pepco, Popeye FNGs: None
COUNT: 11
WARMUP: the usual: SSHs, LBACs, MNs, Seal Claps, Michael Phelps, WMH, DQ, DD, WGS
THE THANG: three rounds running up 29, stopping to do burpees or merkins at each light pole. Some block work between each round MARY: block assisted imperial walkers, block assisted flutter kicks ANNOUNCEMENTS: ARC, come to 2F event even if you don’t ruck
COT: be careful with those around you.

Tags: ignite, Kodak, bogey, Goldfish, Legacy, Flat Tire, Gandalf, Ice Tea, meister, Pepco, Popeye

Date: 2025-02-26
AO: compound
Q: Booking
PAX: Skidoos, SteakUms, Hightower, Poe, Yardbird, Rambler
FNGs: None
COUNT: 7

WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Worlds Greatest Stretch, Cobra Kai THE THANG:

40 Squats
30 Big Bois
20 Merkins
10 Plank Jacks
Run a lap

40 Calf Raises
30 SSH (I/C)
20 Shoulder Taps
10 Mountain Climbers
Run a lap

Perform above ladder sequence 3x

600 total reps

MARY: Flutter kicks, Freddy Mercuries, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: ARC this Saturday night, Burden Run this Saturday morning at Olympus
COT: Be the broker of peace at home, work and in life. Help bridge opposing view points to a create a consensus during difficult times.

Tags: compound, Skidoos, SteakUms, Hightower, Poe, Yardbird, Rambler

Date: 2025-02-26
AO: horizon-ao
Q: Disco
PAX: Wing Stop (F3 Naperville), Kodiak, sticks, Attache’, Magoo, SPINAL TAP FNGs: None
COUNT: 7
WARMUP: SSH, M Phelps, WMH, CPicker, d dog/WGS/child’s pose, monkey Humpers, oyo.
THE THANG: Debut Abbey Roads: 1/2 pax cocaine bear crawl across 20 x-walk stripes, other 1/2 runs up and down disco hill. Flapjack. Repeat 3x.

Coupon fun: 50 coupon squats all together.
1/2 Murder bunnies. 1/2 run midfield and back. Flip. 1/2 chest press, 1/2 Yves Poll. Flip. 30 Bat Wings (LBACs, O’head claps, wings) all.
1/2 thrusters.1/2 suicides. flip.
1/2 L arm row. Karaoke. Flip.
1/2 R arm row. Karaoke. Flip.
30 squat jumps.all
MARY: Eaxh One Pick One: body saw, penguin crunch, j lo, shoulder taps, LBCs, flutters, ANNOUNCEMENTS: ARC 3/1.
COT: Horizon Movie Reviews: h/t Lazlo for “Muscle Shoals,” a remarkable documentary of the session players and album producers from a N Alabama town who were the sound of decades of hits from Percy Sledge, Aretha Franklin, Rolling Stones, Allman Brrothers, L Skynyrd, U2. Made a great soundtrack for today’s beatdown too.

Tags: horizon-ao, Wing Stop (F3 Naperville), Kodiak, sticks, Attache’, Magoo, SPINAL TAP