Backblasts

Date: 2024-07-17
AO: ignite
Q: Peanuts
PAX: 2 percent, Hobbyhorse, Kodiak, Legacy, Gandalf, Goldfish, Popeye FNGs: None
COUNT: 8

WARMUP: SSH; WMH; MP; DB; Merkins; DD; WGS
THE THANG: Pair up. Timer runs around the block while remaining pax complete series of rotating coupon exercises – for instance: curls, squats, gravediggers, iron cross, forearm curls, etc MARY: ring of :fire:: PP up and PP down, FK, LBCs, American Hammers ANNOUNCEMENTS: ruck n float; 911 stairclimb
COT: inclusion. Find a way to include people. Particularly those that feel marginalized.

Tags: ignite, 2 percent, Hobbyhorse, Kodiak, Legacy, Gandalf, Goldfish, Popeye

Date: 2024-07-17
AO: compound
Q: Poe
PAX: Big Bird, citrus, Skidoos, Popeyes, Cactus
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Down Dog, 5 penalty burpees for Cactus, WGS, mosey to basketball court

THE THANG:
Round 1: Merkin Ladder 1-10, jogging from one end line to the other

Round 2: Each pax take a turn attempting a 3-pointer, then shoot from wherever the ball bounces till it goes in while all other pax perform one merkin per shot, repeat at other end with other pax performing airsquats

Round 3: Full court one-on-one while all other pax perform B-O-M-B-S in succession, advancing to next exercise with each new one-on-one matchup

Round 4: Half court three-on-three, exercise on each point – about 5 points were scored in total

MARY: Side plank dips

ANNOUNCEMENTS: Ruck and Float, 9-11 Stair Climb, Sunshine B-day party

COT: My mother passed away from cancer when she was younger than I am now. Seeing the Stand Up To Cancer on the All-Star Game last night and today being my first Compound workout since seeing Wapner post about his wife’s situation just brings it all back. Hopefully one day it will stop intruding in all of our lives. Make every day count.

Tags: compound, Big Bird, citrus, Skidoos, Popeyes, Cactus

Date: 2024-07-17
AO: potomac-rising
Q: Baguette
PAX: Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha FNGs: None
COUNT: 6
WARMUP:
SSH IC x 25
Mountain Climbers IC x 25
Plank Jacks IC x 25
High knees IC x 25
Willie Mays Hayes OYO
Toe raises 60s
Calf Raises 60 OMU

THE THANG:
Team Layups – pax does 5 full court Layups while team does a total of 20 burpees
40 merkins
60 IBC
80 squats
100 lunges total

Knockout
1on1 with a change of possession resulting in 3 burpees
Extra burpee for air balls. Hold plank if not doing burpees.

Suicide for knockout losers

MARY:
IBCs x 25 IC
Reverse crunches x 25 IC
Flutters x 25 IC
American hammers to exhaustion

ANNOUNCEMENTS:
Ruck and float Aug 3

COT:
Put a lil love in your heart

Tags: potomac-rising, Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha

Date: 2024-07-17
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Fish Fry, Kodiak, Mr Haand, SPINAL TAP, ArmBar, Rex Exercisus Maximums, Tomb Raider FNGs: None
COUNT: 10

WARMUP: Moroccan Night Club, SSH, WMH/C Picker, D Dog/Wld Gtst Stretch/C Pose. Motivators THE THANG: 1. Shade Run with stops for:
Dips and Derkins
Jump squats and Breakdancers
Bear Crawl Rickey Bobby in the woods
Run the bases facing front
Run the bases backwards

2. Coupons:
Curls
Blockees
Gravediggers
Chest press
Railroad Ties

MARY: each one pick one: LBCs, Fred Mercury, shoulder taps, bird dogs, dirty dogs, leg raises, derkins, and 2 more ANNOUNCEMENTS: Ruck and float. 9/11 stair climb. Balls of Fury Tuesdays.
COT: Your 2.0 may not always listen to you but they will pay attention to what you model. So be a good one. Extra: “Children are likely to live up to what you believe of them.” – Lady Bird Johnson

Tags: horizon-ao, 3 mile, Attache’, Fish Fry, Kodiak, Mr Haand, SPINAL TAP, ArmBar, Rex Exercisus Maximums, Tomb Raider

Date: 2024-07-17
AO: thepatriot
Q: Boardwalk
PAX: Big Short, Boardwalk, bogey, Fitz-Hume, Hops, Ice Tea, Lazlo, Lucius, SAAS, Shake ‘N’ Bake, Skymiles, Strange Brew, Prestige, Overthrow, Trademark, Backside FNGs: 1 Backside
COUNT: 16

WARMUP: SSH, MP, DQ, WMH, CP, DD, BSE, CK
THE THANG:
4 sets:
-Set 1 = 25 v-ups, blurkee 25 yds, 25 Nolan Ryan, rifle carry 25yds, 25 Nolan Ryan, blurkee 25yds;
-Set 2 = 25 WWIII, space invader with coupon 25 yds, 25 penguins, rifle carry 25yds, 25 penguins, space invader with coupon 25yds.; -LAP;
-Set 3 = 25 Jack knife; lunge walk with coupon 25 yds, 25 Freddie Mercury, rifle carry 25yds, 25 Freddie Mercury, longer walk with coupon 25yds; -Set 4 = 25 gas pumpers, under bunny 25 yds, 25 WWI, rifle carry 25yds; -LAP
MARY: None
ANNOUNCEMENTS: Softball sign ups; 9-11 Stair Climb sign ups
COT: Q reflected on a message of a book he’s reading called The Tibetan Book of Living and Dying—namely, learning to live in and appreciate the present by accepting and embracing the impermanent nature of life.

Tags: thepatriot, Big Short, Boardwalk, bogey, Fitz-Hume, Hops, Ice Tea, Lazlo, Lucius, SAAS, Shake ‘N’ Bake, Skymiles, Strange Brew, Prestige, Overthrow, Trademark, Backside