Backblasts

Date: 2024-10-23
AO: ao-the-bullpen
Q: Nano
PAX: Trolley, Kool Aid
FNGs: None
COUNT: 3
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
The PAX setup in the parking lot starting with a round of coupon exercises. Then they moseyed to the first baseball diamond, did one burpee per base, and moseyed back for the next round.

Exercises:
Curls, Overhead press, Kettlebell swings, squats.

Reps:
R1: 5 each / 1 burpee per base
R2: 10 / 2
R3: 15 / 3
R4: 10 / 4

Ended there with 5 more burpees to make it a full 45 for the b-day Q!

MARY: LBCs, Freddie Mercury, Superman

ANNOUNCEMENTS: The Grunt Nov 9th!

COT: YHC shared about wanting to take a risk.

Tags: ao-the-bullpen, Trolley, Kool Aid

Date: 2024-10-22
AO: delphi
Q: Nano
PAX: Ashe, NOAA, Blue Steel, Sunny, 5K, Pop Fly, Rocket, Toolbox FNGs: None
COUNT: 9

WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
The PAX lined up on the goal line and all started the exercise for the round together. The exercise and reps are below.

The twist is that you don’t start counting your reps until the PAX to your right finishes theirs and starts to run to the 10 yard line and back.

Once back, the first Pax does merkins until the next PAX is finished with their reps. Once the second PAX’s coupon becomes available , they go back to doing the exercise for the round. The last one in line becomes the first.

Round 1: 1 blocky
Round 2: 2 thrusters
Round 3: 3 tricep extensions
Round 4: 4 lunges each leg
Round 5: 5 kettle bell swings
Round 6: 6 curls
Round 7: 7 overhead press
Round 8: 8 air squats
Round 9: 9 calf raises

We finished the first 9 rounds, double the reps and worked our way back down…got to Kettle bell swings.

MARY: LBCs, Freddie Mercury, Superman

ANNOUNCEMENTS: The Grunt Nov 9th!

COT: YHC shared about wanting to take a risk.

Tags: delphi, Ashe, NOAA, Blue Steel, Sunny, 5K, Pop Fly, Rocket, Toolbox

Date: 2024-10-23
AO: horizon-ao
Q: Magoo
PAX: SPINAL TAP, Classified, citrus, Purple Rain, Kodiak, Attache’, vplaxico FNGs: None
COUNT: 8
WARMUP: Contemplate night sky, neck rolls, arm circles, 25 caterpillar merkins THE THANG: sets of 100 dips and squats + other stuff and a few sprints MARY: can-opener, donkey kicks, penguin crunches
ANNOUNCEMENTS:
COT: What a beautiful sky!

Tags: horizon-ao, SPINAL TAP, Classified, citrus, Purple Rain, Kodiak, Attache’, vplaxico

Date: 2024-10-23
AO: thefarm
Q: Matthew – Running Man
PAX: F-No, Sparky_The Farm, Pythagoras
FNGs: None
COUNT: 4

WARMUP:
Beet pickers
Don quixotes
Willy Mayes Hayes
Arm circles
Calf raises
Mosey around the soccer fields

THE THANG:
The THANG
Everyone does the following OYO, while waiting for each pax to run to the first goal post and back:

Squats
Freddy mercuries
Erkins
Squat jumps
Dips
Burpees
Rope climbers
Jump ups or step ups
Lunges
Supermans
Repeat if necessary

MARY:
Flutter kicks
45 second plank
X factors

ANNOUNCEMENTS:
Road cleanup November 3

COT:
Quote from C.S. Lewis:
There are no ordinary people. You have never talked to a mere mortal… it is immortals whom we joke with, work with, marry, snub, and exploit.
Everyone is discussion and had something to offer. Get to know people you don’t know well.

Tags: thefarm, F-No, Sparky_The Farm, Pythagoras

Date: 2024-10-23
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Trifecta, Just Jim, gabe
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Michael Phelps.

THE THANG:

It’s DORA but ladder style!

50 burpee
100 merkins
150 LBC
200 calf raises

50yd backwards mosey, 50yd forward.

200 air presses
150 step ups on coupon
100 pull throughs
50 KB swings

The PAX rand out of time in the midst of the pull throughs; next time!

ANNOUNCEMENTS:

– Oct 26: Old Rag sunrise hike
– Nov 9 @ 7am, Lincoln Memorial: The Grunt CSAUP

COT:

Seeing the crowds, he went up on the mountain, and when he sat down, his disciples came to him. And he opened his mouth and taught them, saying:
“Blessed are the poor in spirit, for theirs is the kingdom of heaven. “Blessed are those who mourn, for they shall be comforted.
“Blessed are the meek, for they shall inherit the earth.

Matthew 5:1-5

Meekness is strength restrained. You and I have been given much strength of various kinds, but we must restrain it and guide it to be used well. Jesus, the perfect God/Man, is the perfect picture of meekness for us to imitate.

Tags: theaerie, Lonestar, Stewie, Trifecta, Just Jim, gabe