Backblasts

Date: 2024-12-04
AO: theaerie
Q: Lonestar
PAX: Chasqui, gabe
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Mosey to each ball field at the school (6 total). Do 5 burpees, 10 merkins & 20 squats
At tennis court – bear crawl then lung walk around court stopping for abs at corners

MARY:
ANNOUNCEMENTS:
COT: keep committed and working hard after breaks.

Tags: theaerie, Chasqui, gabe

Date: 2024-12-03
AO: delphi
Q: Crop Duster
PAX: Rocket, NOAA, Crop Duster, Nano, P.A.T Down, Megatron, Sunny FNGs: None
COUNT: 7
WARMUP: Mixed bag of stretching, 2 laps of Ricky Bobby, forward 20 meters each – lunges, but kickers, high knees, lunges and reverse
THE THANG: sets of 5 – 10 – 15 – 10 – 5 curl – ups/no surrenders each leg/ kettle bell swings/WW3/calf raises. MARY: each PAX did a set of 10 of their choice
ANNOUNCEMENTS: Golf event Thursday!
COT: It’s the season of giving, you should go out of your comfort zone to give to those that are in need

Tags: delphi, Rocket, NOAA, Crop Duster, Nano, P.A.T Down, Megatron, Sunny

Date: 2024-12-03
AO: thegeneral
Q: citrus
PAX: Lazlo, Spud, Flat Tire, Robo, Hobbyhorse, Hard Knox, Apples, bogey, Offsides FNGs: None
COUNT: 10
In an effort to get and stay warm, there were no commercial breaks in today’s beatdown. The PAX just kept moving.

WARMUP: Mosey to field, SSH, WMH, cherry pickers, SSH, imperial squat walkers, hillbilles, SSH, penalty burpees, SSH, down dog

THE THANG:
String of pearls – varying mosey routes in and around the AO, stopping to do a round of exercises (add one exercise per round): 5 burpees
10 lunges (each leg)
15 hand release merkins
20 tempo squats
25 SSH
30 Mountain climbers

MARY: Big boys, penguin crunches, flutters.

ANNOUNCEMENTS: Check out the Highlands on Thursdays.

COT: We never stop growing – recognize that you’re always in a “developmental stage” https://kottke.org/24/11/we-never-stop-growing

Tags: thegeneral, Lazlo, Spud, Flat Tire, Robo, Hobbyhorse, Hard Knox, Apples, bogey, Offsides

Date: 2024-12-03
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, Mark Michael, Pigeon, FIFA (F3 The Capital), 2 percent FNGs: None
COUNT: 8

WARMUP:
• Mosey
• SSH x20 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Helico-lunge-twist x10
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20, x15
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward Lunge X20 OMC, backward lunge X20 OMC • Merkins hand-release x20, x15, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th rep… • Mosey

MARY part 1:
• Butterfly sit up x20
• Russian twist x10 IC
• LBCs x 20 IC

Set 2
• Squat (with coupon) x30, x20, x20
• Skull-crushers x10, x10, x10
• Bend-over row (with coupon) x30, x25, x20
• Calf raises, x20, x20, x15
• Chair sit, pass coupon c 14-15x IC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure,

MARY part 2:
• Leg lift hold x10 IC
• Scissors x10 IC
• Flutters x 10 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Dec 19, 6:30pm

COT: Cheers to Horshack climbing Kilimanjaro

Tags: freestate, Bachelor, Cannoli, Deagle, Mark Michael, Pigeon, FIFA (F3 The Capital), 2 percent

Date: 2024-12-02
AO: thepatriot
Q: Lazlo
PAX: Smokey, Strange Brew, Short Rib, Booking, Groundhog, Wedding Singer, Boardwalk, SAAS, Shake ‘n’ Bake, Couch Potato, citrus, Ice Tea, bogey, Prestige, Enron, Rim Fire FNGs: None
COUNT: 18
Winter found the Patriot, especially for the Q after doing a Thanksgiving tour of the south. So we looked for a beatdown that would get the PAX warm, get them tired, and leave them befuddled. Nailed it.

WARMUP: Fellowship lap, SSH, imperial walkers, hillbillies, Moroccan night clubs, merkins, cherry pickers, willie mays hayes, copperhead squats, downward dog, WGS, Ricky Burpee fellowship lap

THE THANG:
The PAX worked against themselves and the clock today.
Round 1: With an EMOM timer, do 6 burpees, add a burpee every minute. Congrats Boardwalk for making it to around 100 burpees per minute.
Round 2: 40 yard sprint. Timer was 30 seconds, decreasing by 2 seconds every round. I think all the PAX made it down to 10 seconds.
Round 3: Balls to the wall for 30 seconds, increasing by 15 seconds each round, with a 30 second wall-sit break in between. Congrats Strange Brew for holding B2W for…ever.
Round 4: Same as round 2 but with a shuttle run, 2x to the 10yd line and back. The clock won.

MARY: flutter kick, American hammer

ANNOUNCEMENTS: 2nd F coming up with some mumblechatter about an Alexandria location

COT: Math is hard. But so is exercise. The Q repeated something he’d heard about motivation for exercise. We do 45 minute workouts. In a week, there are about 150 windows of 45 minutes that you’re awake. The difference between being someone who works out and someone who doesn’t only affects 3 of those windows. But because you show up on M/W/F or whatever your routine is, in the other 147 you can chill out, feel healthier, look healthier, and not experience any guilt over being lazy.

Now just imagine what you could accomplish if you used just one more of those windows – you’ll have 146 remaining – to study math. Just sayin. https://www.khanacademy.org/

Tags: thepatriot, Smokey, Strange Brew, Short Rib, Booking, Groundhog, Wedding Singer, Boardwalk, SAAS, Shake ‘n’ Bake, Couch Potato, citrus, Ice Tea, bogey, Prestige, Enron, Rim Fire