Backblasts

Date: 2024-11-25
AO: horizon-ao
Q: Kodiak
PAX: Magoo, Classified, Disco, 2 percent, sticks, Mulligan, Attache’, SPINAL TAP, Purple Rain FNGs: None
COUNT: 10
WARMUP: SSH, IW, MP, WMH, CP, DD, Stretching, fellowship lap to Coupons
THE THANG: Line up with coupon on the endline and perform the following exercises: Burpees (5)
Murder bunny to 18
Curls (10)
Carry to the 50
Squats (15)
Carry to the far 18
Overhead press (15)
Bear crawl to end line
Merkins (20)
Return to Coupon
Around the world (6 each way)
Carry to 50
Thrusters (15)
Rifle to 18
Chest press (15)
Carry to end line
Repeat three times with a lap in between
MARY: LBCs, punches, penguin crunch, bird dogs
ANNOUNCEMENTS: Wednesday 7am Start; Friday 7am start, including F3 soccer. 2.0 attendance encouraged.
COT: Try going around your Thanksgiving table and have every say what they’re thankful for.

Tags: horizon-ao, Magoo, Classified, Disco, 2 percent, sticks, Mulligan, Attache’, SPINAL TAP, Purple Rain

Date: 2024-11-25
AO: hamilton
Q: Gherkin
PAX: AI, citrus, Legacy, Spud, Traveler, Flat Tire, Goldfish FNGs: None
COUNT: 8
WARM UP
Imperial Walkers, Hillbillies, Side Straddle Hop, Willie Mays Hays, M Phelps, Cherry Pickers, world’s greatest stretch, down dog, cobra Kai

THE THANG
Perform a round of 250 reps of various exercises and run 250 yards after each round, all while enjoying some festive Thanksgiving Themed music.

Got 3.5 rounds completed before running out of time.

Round 1
20 burpees
40 merkins
60 squats
80 LBCs
50 calf Raises

Round 2
20 burpees
40 merkins
60 mountain climbers (30 IC)
80 monkey humpers
50 toy soldiers (ic)

Round 3
20 burpees
40 merkins
60 plank jacks
80 WWIIs
50 Meriken Hammer

Round 4
10 burpees
20 merkins
30 Bobby Hurleys
40 Shoulder Taps (IC)
50 Copper head squats

MARY
Ran 250 yards

ANNOUNCEMENTS
• 2.0 friendly F3 soccer Friday at horizon-ao and Saturday (ask citrus for details). • Turkey trot at Olympus

COT
ChatGPT estimates a typical Thanksgiving dinner is over 2,000 calories, (which was what was behind (almost) 2,000 reps and yards). Let’s give ourselves permission to eat, drink and enjoy the day by working hard before and after to burn it off.

Tags: hamilton, AI, citrus, Legacy, Spud, Traveler, Flat Tire, Goldfish

Date: 2024-11-25
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
WARMUP:
– Stretch
THE THANG:
– Ruck around the AO
– When time went off perform squats, or step-ups if near a bench at time of timer. MARY: (built in)
ANNOUNCEMENTS:
– Turkey trot on Saturday at olympus and it is open to M’s and 2.0s COT:
– deep thoughts throughout beatdown.

Tags: ao-the-bullpen, Peloton

Date: 2024-11-25
AO: thefarm
Q: Firehead
PAX: Infinity, F-No, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP:

Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:

2 Rounds
Sprint – whole field
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half field
35 SSH – cadence
25 merkins – count
20 mountain climbers – cadence

MARY:

Big Boy Situps, Rosalitas, American Hammers, Side Crunches, Plank

ANNOUNCEMENTS:
Matthew – Running Man Q on Wednesday, Infinity Q on Friday (at 7am!)

COT:

When thinking of difficult things that may have happened, be thankful that things weren’t worse. Consider all that you have been blessed with this week.

Tags: thefarm, Infinity, F-No, Sparky_The Farm, Matthew – Running Man

Date: 2024-11-25
AO: thepatriot
Q: Big Short
PAX: Wedding Singer, Sunshine, Roadhouse, Prestige, bogey, Enron, My Space, Rufus, Ice Tea, Boardwalk, Groundhog, Anchorman, CableGuy, SAAS, Rim Fire, Fitz-Hume, Strange Brew, Lazlo, Skymiles FNGs: None
COUNT: 20
WARMUP: dynamic warmup of moseying around the track with short sets of exercises.

THE THANG: Begin with tabata (HIIT) with 20 seconds of exercises and 10 seconds of rest. Eight exercises (4 minutes) in total with a combination of squats, elwoods, lunges, mountain climbers, mercans and burpees.

Next, split into pairs for dora consisting of 75 of each of dercans, shoulder presses and curls.

Last, divide into groups for three rounds of three-person dora. – Round 1: 75 each of WWIIIs and Kraken burpees
– Round 2: 75 each of cactus jump squats and plank jacks
– Round 3: 100 each of coupon squats and mercans

MARY: assorted exercises

ANNOUNCEMENTS: turkey trot at Olympus

COT: “Talent sets the floor. Character sets the ceiling.”

Tags: thepatriot, Wedding Singer, Sunshine, Roadhouse, Prestige, bogey, Enron, My Space, Rufus, Ice Tea, Boardwalk, Groundhog, Anchorman, CableGuy, SAAS, Rim Fire, Fitz-Hume, Strange Brew, Lazlo, Skymiles