Backblasts

Date: 2024-06-14
AO: atlantis
Q: Hammerhead
PAX: Smokee
FNGs: None
COUNT: 2
WARMUP SSHSs (20z stud Straddle hop squares) DQs/ CPs/ GMs / WMHs (all ×10 and in cadence) THANG: 6 Burpees
Fwd Murder Bunnies (10 yd)
6 Burpees
Rev Murder Bunnies (10yd)
…format continues for 2 rounds…
ROUND 2
20 Thrusters x 2
20sec Air Squats x2
Follow earlier format
ROUND 3
30 Wtd. Ammo Can Lunges (15/15 Fwd/Rev) x 2
6x Burpees x2
See earlier format
ROUND 4
40 20# Wtd. Ovhd Squats x 2
20-ct Freddy Mercury’s x2
Per earlier format
ROUND 5
50 Merkins x 2 (split into 4x 25 sets)
MOSEY: no time
MARY: no time
ANNOUNCEMENTS: None (check out pupatella at 3rd and Massachusetts NE … maybe we can do a future convergence there and at Stanton Park)
COT: practice makes perfect (will have to figure out ow to translate THAT in Italian)…so today we were practicing Iron Pax Challenge to get BETTER at Murder Bunnies! (Also sounding off the cadence and reps in a foreign language required 4 rounds to finally count to 25 -properly- in italian)

Tags: atlantis, Smokee

Date: 2024-06-14
AO: theaerie
Q: Chasqui
PAX: Rocketman, Lonestar, Bones
FNGs: None
COUNT: 4

Warm up
1/2 loop
Side straddle hops
leg kicks
michael phelps
bat wings
imperial walkers

The Thang
1st set
Curls
run
merkins
run
squats
run
kettle bells swings
run
rows
run
-break

2nd set
Big boy sit ups
run
flutter kicks
run
american hammer
run
burpees
run
chest press
-break

3rd set
Curl walk
rifle carry back
Big coupon pax jog across
Big coupon pax jog back
-break

Mix Stretching /Announcements/Countorama

COT/prayer: “patience”

Tags: theaerie, Rocketman, Lonestar, Bones

Date: 2024-06-13
AO: olympus
Q: Doodles
PAX: Obadiah, Rollingstone, Po, Crop Duster, Rambler, Ashe, Mounthe, Lightyear, Juneau, Nano, Peanuts FNGs: None
COUNT: 12

WARMUP: SSH, arm circles, cherry twists, down dog, WGS, Kobra Kia, mosey lap, THE THANG:
Jacob’s Ladder with tire flips
Run 80 yds, bear crawl 20, merkins then bear crawl 20, run 80, man makers while waiting do curls. Pax alternate doing tire flips each trip. MARY: yes we did
ANNOUNCEMENTS: 2nd f on Monday June 12
COT: Don’t give up, fail better tomorrow. -6th grader. Walt Disney once said, “There is no education like adversity.” If you’re not failing, you’re probably not being challenged

Tags: olympus, Obadiah, Rollingstone, Po, Crop Duster, Rambler, Ashe, Mounthe, Lightyear, Juneau, Nano, Peanuts

Date: 2024-06-13
AO: compound
Q: Peanuts
PAX: Big Bird, citrus, Skidoos, Doodles, Yardbird, Popeyes, SlimJim, Hightower, Speedo, Poe, Monte Karlo FNGs: None
COUNT: 12

WARMUP: SSH; WMH; DB; MP; DD; WGS; CK; CP; Run a lap
THE THANG: Split in 2 groups. 1 side of field gets coupons and other doesn’t. Coupon side does OH press and other side does Dips. Start with 10. Mosey to other side. Add 10 reps each time. At 30 switch to curls and step ups. Meet back in middle and play a round of duck duck goose. Hard to remember the rules. Finished with a dominating round of UF. MARY: LBCs x50
ANNOUNCEMENTS: Rambler wants you to come over – anytime.
COT: continue to consider your legacy. Welcome FNG skidoos

Tags: compound, Big Bird, citrus, Skidoos, Doodles, Yardbird, Popeyes, SlimJim, Hightower, Speedo, Poe, Monte Karlo

Date: 2024-06-13
AO: edge_of_reason
Q: Chef
PAX: Quip, Bottlecap
FNGs: None
COUNT: 3

WARM UP:
15cc SSH
10cc Grass grabbers
15cc Lunges
10cc Michael Phelps
10cc hairy Rockettes
OYO Arm stretches

THE THANG:
Tabata style! Perform each set for 20 seconds, then take 10 second break. Rest one minute between Rounds. Go hard. Goal is to get heart rate to within 80% of your max attainable heart rate.

Round 1: (6 minutes) – Upper Level
3 sets high knees
3 sets plank punches
3 sets jumping jacks
3 sets side skaters

Round 2: (6 minutes) – Playground or Tennis Court
3 sets jump rope
3 sets high/low boat
3 sets line jumps
3 sets of merkins

Round 3: (6 minutes) – Around track by exercise equipment
3 sets burpees (JUMP!)
3 sets American hammers
3 sets squats
3 sets lunges

Round 4: (6 minutes) – Field
3 sets mountain climbers
3 sets merkins
3 sets split squats (Bonnie Blairs?)
3 sets of tuck jumps

MARY
30 seconds plank, thousand count

TAPS:
– Bros and Beers next week at Quip’s house. Tentative start at 7pm, but check Signal chat for more details. – Prayers for wise counsel for Bottlecap
– Prayers for Quip’s job hunt inside his current company and perhaps beyond. – Prayers for Chef to be patient with an increasingly opinionated little one.

Tags: edge_of_reason, Quip, Bottlecap