Backblasts

Date: 2024-11-11
AO: acropolis
Q: Peanuts
PAX: Kool Aid, Rambler, Atlas, Deutschland, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH; WMH; MP; LBAC; DD; CK; WGS; Groin stretch; Ab stretch
THE THANG: ring of fire style workout with each pax counting 10 reps: curls/calf raise/LBC; Ricky Bobby a lap; dips/lunges/flutter kicks; Ricky Bobby a lap; KBS/cactus squats/pickle pointers; Ricky Bobby a lap. Finished up with some hip stretches MARY: no
ANNOUNCEMENTS: F2 at Rudy’s next Thursday; turkey trot on thanksgiving at Olympus.
COT: Transition is hard, particularly for veterans. I’ve seen many more veterans struggle coming back from deployments then have struggled with the deployment itself. Reach out and help those in transition, help them understand their value moving forward.

Tags: acropolis, Kool Aid, Rambler, Atlas, Deutschland, Hightower

Date: 2024-11-11
AO: thepatriot
Q: Gherkin
PAX: CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh FNGs: 1 PlayDoh
COUNT: 13
WARM UP
Elwoods, Imperial Walkers
Willie Mays Hays, Cherry Pickers, World’s Greatest Stretch, Groiners

THE THANG
We alternated roughly 1 minute of running with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. When running, we would line up on the goal line and sprint 40 yards two times (sadly no one managed to hit the 4.4 second target). For the exercises, we rotated through the following about 2.5 times.

1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps

MARY
Flutter kicks
LBCs

ANNOUNCEMENTS
– Turkey Trot on Thanksgiving
– men’s bible study Tuesday – see iron-sharpens-iron

COT
Thank you to all of our veterans!

Lesson From Philly
• Be proud of who you are, where you come from and what you’ve accomplished- no matter what anyone else thinks.

Tags: thepatriot, CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh

Date: 2024-11-08
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Peloton
FNGs: None
COUNT: 2
WARMUP:
Red Solo Cup – Burpees on Cup and Up

THE THANG:
Set up stations between home base and the foul pole (250 ft). Travel between is the Murder Bunny! – 10 Thrusters
– 25 Taint Scrapers
– 10 Blockees
– 25 Curls
– 15 CPRs
Fellowship run
Perform in reverse
Continue until time

MARY:
Hostess lead Mary
– lunched walk between stations
– Different core exercise at each station

ANNOUNCEMENTS:
Grunt (which is now past

COT:
YHC shared his F3 journey regarding empathy. If you care to learn more inquire at future COT.

Tags: ao-the-bullpen, Hostess, Peloton

Date: 2024-11-10
AO: social-distance
Q: Spokes
PAX: Big Short, Wedding Singer
FNGs: None
COUNT: 3

THE THANG: 6 miles

COT: Sometimes you gotta go that way even though we usually go this way.

Tags: social-distance, Big Short, Wedding Singer

Date: 2024-11-08
AO: tuckahoe
Q: CableGuy
PAX: meister, Kodak, Legacy, Maguire, Summit, bogey, citrus, 2 percent, Lazlo, Popeye, Yardbird, My Space, Big Short, Elvis, Ice Tea FNGs: None
COUNT: 16
WARMUP: SSH, IW, HB, AC’s, CP, WMH, DD, CK
THE THANG: Escalator workout went as follows:
5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC.

We did a second mini-thang: mosey to playground for 5 hand release merkin ring of fire. Many requested the Pickle Pounder From A High Plank. Their satisfaction will come. MARY: Freddie Mercury, Toy Soldier, LBC
ANNOUNCEMENTS: The Grunt, 0700 11/9, Lincoln Memorial
COT: Kids griping about stuff. Maybe they’re just expressing general anxiety and see you as a safe space. So, that’s good!

Tags: tuckahoe, meister, Kodak, Legacy, Maguire, Summit, bogey, citrus, 2 percent, Lazlo, Popeye, Yardbird, My Space, Big Short, Elvis, Ice Tea