Backblasts

Date: 2024-07-17
AO: theaerie
Q: Lonestar
PAX: Brass Monkey, Chasqui, Rocketman
FNGs: None
COUNT: 4

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Mosey to each sports field – turf football, grass football, baseball, soccer, basketball, softball, tennis and do 5 burpees, 10 merkins & 20 squats at each field. On tennis court – do lunges to each corner and do 10 abs (cock roaches, big boy, Freddie Mercury, American hammer) at each corner) MARY:
ANNOUNCEMENTS:
None
COT:
Keep spreading the word

Tags: theaerie, Brass Monkey, Chasqui, Rocketman

Date: 2024-07-10
AO: theaerie
Q: Chasqui
PAX: Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 4

WARMUP:
Mosey, side straddle hops, leg kickers, bat wings, michael phelps THE THANG:
Sets x 3-4
coupon: curls, squats, rows, kettlebell swings, suit case, rifle carry, merkins w/shoulder taps, run: G to G run, rotate, groups of 2, squats/merkins/big boys

Pax workout rotation

Pax mix stretching

ANNOUNCEMENTS: Haymarket Parade, Food drive, 2.0’s date TBD.

COT: open new doors – try out something new

Tags: theaerie, Lonestar, Rocketman, Stewie

Date: 2024-07-16
AO: freestate
Q: F3 Scabby
PAX: Baguette, Andrew Churchill, Deagle, Bachelor, Horshack, FIFA (F3 The Capital) FNGs: None
COUNT: 7

WARMUP: Q showed up late due to power outage, fartsacking, and other poor excuses. The motivated pax were already warmed up so we sodestraddle hopped some more for good measure and got into it.
THE THANG: mosey to the court. Bunny hop to foul line, burpee, lunge walk to mid court, burpee, bunny go pro foul line, burpee, lunge walk to endings, burpee. 2x
Partner up for B(O)MBS. 20x Burpees, 40x Merkins, 60x LBCs, 80x Squats as a team. P1 rifle carry coupon to endings & back. Switch til done. Peoples chair.
Mosey to hill for half century run. Run to top, burpee repeat til pax reaches 50 total. Mosey back to court.
Plank o Rama.
Mary.
MARY:
ANNOUNCEMENTS:
COT: After the weekend events, Q thinks we can all do better with a bit more kindness and grace toward others.

Tags: freestate, Baguette, Andrew Churchill, Deagle, Bachelor, Horshack, FIFA (F3 The Capital)

Date: 2024-06-11
AO: thegeneral
Q: Hard Knox
PAX: SAAS, Lazlo, Jenner, Hard Knox, Toolbox, Spud, Hobbyhorse, Gherkin FNGs: None
COUNT: 8

WARMUP: the usual
THE THANG: G stations – including goals, gratitude, giving back, and God/faith. Dead, hang, dips, etc. MARY: flutter kick, etc.
ANNOUNCEMENTS: pickleball afterwards
COT: in graduation season, consider important aspects of life, like gratitude, goals, giving back, and god/faith.

Tags: thegeneral, SAAS, Lazlo, Jenner, Hard Knox, Toolbox, Spud, Hobbyhorse, Gherkin

Date: 2024-07-16
AO: thehighlands
Q: Hard Knox
PAX: Katniss, Toolbox, Jag, Traveler, Hard Knox, Tourguide
FNGs: None
COUNT: 6

WARMUP: the usual
THE THANG: 4 stations, 4 reflections
MARY: flutter, etc.
ANNOUNCEMENTS: happy hour
COT: graduation season – think about goals, gratitude, giving back, and God/faith.

Tags: thehighlands, Katniss, Toolbox, Jag, Traveler, Hard Knox, Tourguide