Backblasts

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olympus Total absolution

Date: 2024-07-18
AO: olympus
Q: Obadiah
PAX: Peanuts, Megatron, NOAA, Monk, Crop Duster, K-Pop, Monte Karlo FNGs: None
COUNT: 8

WARMUP: SSH, rockettes, arm circles. OH claps, cherry pickers, WGS, lap THE THANG:
With coupon,

Rd 1: drag 5 yrds ( do the yard marker # of mtn climbers, 5 side crunches…5 yd increments until 25, sprint to goal line, jog back

Rd 2: MB to 10; WW3 = to yard marker (10,20,30, 40,50) 10 side crunches, 10 yd increments until 50, sprint to goal line

Rd 3: Lunge walk 15, WW2= to yard marker (15, 30, 45,40, 25 10), 15 side crunches. 15 yd increments until 25, sprint to goal line

MARY: all Mary
ANNOUNCEMENTS:
COT: this was an abs heavy workout. We need to work on absolution- the forgiveness of others and the forgiveness of ourselves.

Tags: olympus, Peanuts, Megatron, NOAA, Monk, Crop Duster, K-Pop, Monte Karlo

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thesandlot Say Nothing

Date: 2024-07-20
AO: thesandlot
Q: 2 percent
PAX: SAAS, citrus, AI, Hobbyhorse, Big Short, Cam, Lazlo, Lucius, Legacy FNGs: None
COUNT: 10
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG:
PAX alternated between 3 rounds of pull ups (max effort) and the following audience participation exercises: flutter kicks, J-lo’s, Figure 8’s

Dirty Hook Ups

16 rounds of Tabata 1 min on, 30 second rest
· Bunny hops front and back
· Bunny hops side to side
· Front lunge w/ coupon
· Side lunge w/coupon
· Toe taps
· Dips
· Chest press
· Lateral front raises
· Curls
· Coupon swings
· Stephen Seagal’s (Alternating leg kick karate man thing) · Single leg hip raises right
· Single leg hip raises left
· Single leg lateral hip raises right
· Single leg lateral hip raises left

Say Anything’s – no description required

MARY: None

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

COT: “Passion and shortness are the enemy of analysis.” – Robert D. Kaplan

Tags: thesandlot, SAAS, citrus, AI, Hobbyhorse, Big Short, Cam, Lazlo, Lucius, Legacy

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thefarm Ruck Trio

Date: 2024-07-20
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead, Infinity
FNGs: None
COUNT: 3

WARMUP: ruck
THE THANG: 4 mile ruck
MARY: na
ANNOUNCEMENTS: Firehead Q Monday. Infinity has Weds. anybody want Friday?
COT: it’s important to be thoughtful and considerate of others and others time. The world can always use more kindness.

Tags: thefarm, Firehead, Infinity

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thefarm Another ten count please…

Date: 2024-07-19
AO: thefarm
Q: Firehead
PAX: Sparky_The Farm, Gandalf, Matthew – Running Man, Infinity, Squatter FNGs: None
COUNT: 6

WARMUP:

Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers
Run around the triangle

THE THANG:

Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Reverse lunge x 35

MARY:

Flutter kicks, LBCs, Susanne Summers, American hammers, mermaid crunches

ANNOUNCEMENTS:
Infinity Q on Monday, Squatter Q on Wednesday

COT:

When considering a great impactful experience that my son had last week and that of Donald Trump last Saturday, consider t he impactful experiences in your life. Be sure to remember and write down how you felt and what it led you to consider in your life. Likely it occurred for a reason and sometimes in time the way we felt will fade, but we should not forget that direction it would be leading our lives.

Tags: thefarm, Sparky_The Farm, Gandalf, Matthew – Running Man, Infinity, Squatter