Backblasts

Date: 2024-07-01
AO: horizon-ao
Q: Disco
PAX: 3 mile, Magoo, Purple Rain, SPINAL TAP, Mader (DR), Tomb Raider (2.0) FNGs: None
COUNT: 7

WARMUP: SSH, M Phelps, Hillbilly, WGStretch, C Picker, WMHays, DDog/UpDog/ChildPose, OYO. fellowship lap THE THANG: Cue Cards:
Side Roll Burpees
Merkins
Derkins
Suicides
Burpees
1/4 Turn Run
Bear Crawls
6 Count Coordinators
Frankensteins
Wide Merkins
Something else

MARY: Each One Pick One: LBCs, Z Twist, J Lo, Heels to Heaven, Plank, Frog Pose ANNOUNCEMENTS: Balls of Fire, Ruck and Float
COT: Ain’t no time like 1:1 family time, even when they’ve left the nest. Set aside 1:1 time with each of your peeps during the summer too.

Tags: horizon-ao, 3 mile, Magoo, Purple Rain, SPINAL TAP, Mader (DR), Tomb Raider (2.0)

Date: 2024-06-30
AO: mother-ruck-ing
Q: Lazlo
PAX: citrus, Strange Brew
FNGs: None
COUNT: 3

WARMUP: let’s go
THE THANG:
Memory Lane
Minor’s Trail
Minor’s Hill
MARY: nope
ANNOUNCEMENTS: two hours to cornhole
COT: let’s get coffee

Tags: mother-ruck-ing, citrus, Strange Brew

Date: 2024-06-29
AO: olympus
Q: Juneau
PAX: Peanuts, Walk-on, Monk, Obadiah, Hightower, Rambler
FNGs: None
COUNT: 7

WARMUP: SSH, Cherry twist, Wiley May Hays, Michael Phelps, Downward Dog, Cobra Kai, fellowship lap THE THANG:
Agility Drills:
-sprint to the 10 and run backward to the goal line x 5
-laterals to the 10 and back x 5
-sprint to the 20 and back x 5
-laterals to the 10 and back x 5
-sprint to the 10 and run backwards x 5

-bear crawl to the 10 and complete 1 merkin, 4 overhead press, bear crawl 10 more yards to the 20 and complete 2 merkins, 8 overhead press, keep bear crawling and increasing every ten yards finishing at the opposing goal line with 10 merkins, 40 overhead press -similar but with squats and calf raises

-ultimate but not tackle ultimate

MARY: none
ANNOUNCEMENTS: ruck and float, September 11
COT: I have been seeing a counselor for anger and perfectionism issues especially with my children for 5 months now that has really helped. Seek help whether from peers, professionals, or groups. Don’t be afraid to admit you have problems because we all do. Thanks for a great 2.5 years in DC and keeping me accountable and fit. See you down the road!

Tags: olympus, Peanuts, Walk-on, Monk, Obadiah, Hightower, Rambler

Date: 2024-06-29
AO: thesandlot
Q: 2 percent
PAX: Lazlo, Strange Brew, Boardwalk, Legacy, Defiance, citrus, AI, CableGuy, Disco, Spud, bogey FNGs: None
COUNT: 12
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: 8-1 Motivators
PAX split up into 2 groups. Alternated between 5 rounds of pull ups and the following audience participation exercises: Merkins, Squats, Break Dancers, Turkish Get Ups, Alternating Should Taps

Mosey’d to the concrete at the spray park for 2 rounds of the following: One Legged Box Jumps w/ a 5 second hold, Derkins, Mike Tyson’s, Cliff Hanger Merkins, Travolta Merkins

Back to the playground for 3 rounds of C.L.I.M.B: C-Crab Cake, L-Lunge, I-Iron Cross, M-Merkins, B-Burpees Round 1: reps for each letter – 1, 2, 3, 4, 5
Round 2: reps for each letter – 2, 4, 6, 8,10
Round 3: reps for each letter – 3, 6, 9, 12, 15

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Cornhole Tournament 6/30

COT: There are more good people in this world than there are bad.

Tags: thesandlot, Lazlo, Strange Brew, Boardwalk, Legacy, Defiance, citrus, AI, CableGuy, Disco, Spud, bogey

Date: 2024-06-28
AO: horizon-ao
Q: Kodiak
PAX: Sparky, Disco, Old Bay, vplaxico, Attache’, none
FNGs: 1 none
COUNT: 6
WARMUP: SSH, IW, MP, WMH, CP, DD, UD, World’s Greatest
THE THANG: After a fellow ship lap to the coupons, the PAX performed sets of most coupon exercises (20 reps each) with an emphasis on performing the exercise slowly and with good form. Most exercises were performed in cadence, including coupon squats, curls, shoulder press, upright row, etc. working legs, arms/shoulders and core. Every 2-3 sets, we ran to the other side of the field and back. MARY: bird dogs, body saw
ANNOUNCEMENTS: Ruck & float, concerts on July 10 and July 12.
COT: We took a moment of silence to listen to the birds. In 40 seconds, the merlin app identified a crow, red-eyed vireo, carolina wren, robin, blue jay. mockingbird, cardinal and song sparrow.

Tags: horizon-ao, Sparky, Disco, Old Bay, vplaxico, Attache’, none