Backblasts

Date: 2024-12-18
AO: hoya-paxa
Q: My Space
PAX: Daaa Auditor
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:
Escalator:
5 Blockees
Run a lap
5 blockees
10 thrusters
Run a lap
5 blockees
10 thrusters
15 Merkans
Run a lap
5 blockees
10 thrusters
15 merkans
20 block swings
Run a lap
5 blockees
10 thrusters
15 merkans
20 block swings
25 flutter kicks in cadence
Run a lap
5 blockees
10 thrusters
15 merkans
20 block swings
25 flutter kicks in cadence
30 burpees
Run a lap

MARY: Dirty Dogs & Donkey kicks
ANNOUNCEMENTS: no workout next Wednesday
COT: remember the reason for the season. And if you are not religious, focus on family, being thankful, and the act of giving.

Tags: hoya-paxa, Daaa Auditor

Date: 2024-12-18
AO: horizon-ao
Q: Magoo
PAX: Kodiak, Fish Fry, Disco, Attache’, vplaxico, Purple Rain FNGs: None
COUNT: 7
WARMUP: Michael Phelps, WMH, bandit squats, fellowship lap
THE THANG: 10 rounds of 10 dips, 5 easy diamond merkins, 5 stantion merkins with occasional wall squats to remember 12 days of christmas. Fellowship lap between each round. MARY: punch drunk sit-ups, bird dog, toy soldiers
ANNOUNCEMENTS: Christmas Day workout at 6 am. Disco to reprise “Hey Nineteen” on Monday morning. COT: Take care of your health.

Tags: horizon-ao, Kodiak, Fish Fry, Disco, Attache’, vplaxico, Purple Rain

Date: 2024-12-18
AO: thepatriot
Q: Pop Fly
PAX: citrus, Bone, Big Short, Ice Tea, Shake ‘n’ Bake, bogey, Lazlo, Rim Fire, CableGuy, Short Rib, Prestige, Rufus, Enron, Wedding Singer, Hobbyhorse FNGs: None
COUNT: 16
WARMUP: It was solid. I think the PAX really enjoyed the variety of the warmup. THE THANG:
a) Travelling Jack Webb (55x Merkins / 220x OH Press) + Calf Raises b) Travelling Jane Webb (55x Jump Squats / 220x Big Boys) + Calf Raises c) A few cactus squats and burpees to finish it off
MARY: Pickle Pounders and the Glee
ANNOUNCEMENTS: January is AMBAB. Be on the look out
COT: The Q shared about what was going on between him and his son and the various approaches he was taking and trying

Tags: thepatriot, citrus, Bone, Big Short, Ice Tea, Shake ‘n’ Bake, bogey, Lazlo, Rim Fire, CableGuy, Short Rib, Prestige, Rufus, Enron, Wedding Singer, Hobbyhorse

Date: 2024-12-18
AO: theaerie
Q: Lonestar
PAX: Bum-Gun
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:
Run a lap then ultimate merkin (Merkin w/ shoulder tap, merkin, knee tap, merkin, ankle tap, merkin, foot tap, merkin, Mike Tyson) = 1 rep 3 reps then abs
Take another lap and start over!!!
MARY:
ANNOUNCEMENTS:
Day off Xmas morning (next Wednesday!)
COT:

Tags: theaerie, Bum-Gun

Date: 2024-12-17
AO: atlantis
Q: True North
PAX: Hammerhead, Infinity, Smokee, Windtalker, Forceps, Bratwurst FNGs: None
COUNT: 7
WARMUP: oyo leg swings and stretches
THE THANG: mosey around Ao to Canal Park through various holiday lighting displays while doing the 12 Days of Christmas workout above
ANNOUNCEMENTS: Abominable Ruck Challenge coming up, with other Ruck challenges abounding
COT: “what are you building up?” + prayers for the sick, those traveling, Deflator & family, and down (up?) range shout-out to Rogue

Tags: atlantis, Hammerhead, Infinity, Smokee, Windtalker, Forceps, Bratwurst