Backblasts

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thegeneral It’s like he was never gone

Date: 2024-07-02
AO: thegeneral
Q: Lazlo
PAX: citrus, Spud, Apples, Toolbox, Hobbyhorse, Robo
FNGs: None
COUNT: 7
He appeared like a ghost walking out of the shadows. We thought Toolbox had gone the way of the Trolley, but there he was in plain sight. Happy to have our brother with us for another month or so, but hoping he gets his move settled easily.

WARMUP: SSH, imperial walkers, hillbillies, willie mays hayes, cherry pickers, Moroccan night clubs, Michael Phelps, down dog, WGS THE THANG:
Part 1: Moving Jack Webb. Starting at one goal line, PAX bear crawl 10 yards, do 1 merkin, 4 OH claps; bear crawl to the 20, do 2 merkins, 8 OH claps; repeat to the opposite goal line for 10 merkins, 40 OH claps
Part 2: Musical Dora. Partner A runs to the 40 and back, Partner B does an exercise. Flapjack until the song is over, then change to a new exercise. They were: -BWS
-WWI
-Lunges
-Hello Dolly’s
Part 3: F3 Ultimate. The green team won.

MARY: flutter kicks, American hammers

ANNOUNCEMENTS: 9/11 stair climb

COT: Not much wisdom. The Q shared that one of his kids got caught in some shenanigans, and the challenges of parenting. Trying to enforce why rules and discipline matter and generally the importance of not being a moron, while trying not to overreact and potentially do long-term harm to the relationship, etc. If anyone has that figured out, please let me know!

Tags: thegeneral, citrus, Spud, Apples, Toolbox, Hobbyhorse, Robo

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mondaynightruckers James Long Ruck

Date: 2024-07-01
AO: mondaynightruckers
Q: Jetstream
PAX: Tron, Stewie, Trick Shot
FNGs: None
COUNT: 4
THE THANG: 4 miles around the James Long Park trails
ANNOUNCEMENTS:
– Food donation ruck: July 22nd
– Brew Ruck: End of July (TBD)
COT: Psalm 23:1-3 The LORD is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.

Tags: mondaynightruckers, Tron, Stewie, Trick Shot

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hamilton Ignore the Pre-Blasts at Your Peril! (The Kettlebell Klown Car)

Date: 2024-07-01
AO: hamilton
Q: Legacy
PAX: Goldfish, 2 percent, CFIT
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hill Billies, 3rd Graders (Cherry Pickers/RVE), Michael Phelps, Sun gods (Little Bitty Arm Circles) and reverse, Willy Mays Hayes, Moroccan Night Club, Downward Dog, WGS, Kobra Kai
THE THANG: Fellowship Lap, then a non-Kettlebell sequence, group splits and 1/2 Pax do Merkins other half max pull-ups, X3; then, grab the bells. 1st exercise: Goblet March to midfield, then 20 merkins, Goblet March to end line, then LBCs, 40, Goblet March back to midfield line, 20 merkins, Michael Phelps to loosen up, then Goblet March back to start; then: Kettlebell Swings, first, just doing some, then a sequence of 20 Swings, 20 Merkins, 20 Swings, 20 Freddie Mercuries, 20 Swings, 20 Shoulder Taps, then: 10 coupon squats, jog to midline and back, X3; then MARY: kettlebell Mary, 2 sets of kneeling boat rows
ANNOUNCEMENTS: Welcome CFIT from St. Charles. Stay tuned for information on Ruck n’ Float and 9-11 Stair Climb
COT: We always here how the world is getting worse. Well, here is a way it got better. In 2002, if you wanted access to video training on kettlebells, you had to purchase a DVD for 49.99 in 2002 dollars, and that DVD would take a long time to get to the point. (45 seconds of content presented in one hour). There was only one kettlbell source in the whole U.S., and online shopping was just getting started. Today you have a ton of choices, and if you are interested in information on kettlebells, you have easy access to it. SYITG!

Tags: hamilton, Goldfish, 2 percent, CFIT

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acropolis Easter Egg hunting

Date: 2024-07-01
AO: acropolis
Q: Hightower
PAX: Peanuts
FNGs: None
COUNT: 2

WARMUP:
Warm up lap around field, then stop to stretch.

THE THANG:
Jog around campus to find planted coupons.
First stop 20# Med Ball:
Partner 1 (10) slams, partner 2 step ups. Then rinse & repeat. Continue jog looking for next coupon.
Second stop 30# med ball.
Partner 1 (15) curls, partner 2 derkins. Then rinse & repeat. Partner 1 (10) tricep extensions, partner 2 dips. Then rinse & repeat. Continue jog looking for next coupon.
Stop 3 cinder block.
Partner 1 (10) bent rows, partner 2 air squats. Rinse & repeat. Partner 1 (10) dead lifts, partner 2 air squats. Rinse & repeat. Jog back to field to low bleachers.
2 sets of (15) dips, followed by 2 sets of (15) derkins.

MARY:
Flutter kicks, LBC’s Dirty dog/donkey kicks

ANNOUNCEMENTS:
None

COT:
We’re never too old to learn, grow, develop. Continue to aspire to do greater things, no matter our age, career status, etc. Just don’t sit still!!

Tags: acropolis, Peanuts