Backblasts

Date: 2023-08-10
AO: olympus
Q: 2 percent
PAX: Doodles, Juneau, Monte Karlo, Monk
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Iron Pax inspired workout involving coupons and stations to get us primed for September… Fellowship lap
Station 1: 30 Curls, 20 KB Swings, 10 Pull Throughs, Rifle Carry Station 2: 30 Chest Press, 20 Skull Crushers, 10 Shoulder Press, Farmer Carry
Station 3: 30 Calf Raises w/ the coupon, 20 Squats w/ the coupon, 10 Blockies, 400m run Rinse & repeat
QIC busted his coupon 2/3 through the first round. Modified as necessary.

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Announcements: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church

COT: Prayers to those in Lahaina (Maui, HI) as they look to rebuild after the devasting wildfires. Monte Karlo recently lost a friend to cancer. Prayers to him and his friend’s family as they work through the grieving process.

Date: 2023-08-10
AO: edge_of_reason
Q: Quip
PAX: Forest
FNGs: None
COUNT: 2
WARMUP:
15cc ssh
15cc Plank jacks
15cc Smurf jacks
15cc Arm circuit

THE THANG:
Weather: 71°

Motivator x8 and back down

Mosey to the field
Four corners bears in mind
10 merkins and bear crawl to next corner of the field (short side) 10 squats …
Run to next corner (long side)
10 hello Dollie’s …
10 high jumps …

Repeat with crab walks

Bonus:

Moguls x 5

MARY:
15cc dying cockroaches
15cc am hams
30 straight count Superman
15 straight count low plank

ANNOUNCEMENTS:
None

COT:
Growth of the AO
Forrest’s work to have some positive change and travels next month Quip’s travels

Date: 2023-08-10
AO: edge_of_reason
Q: Quip
PAX: Forest
FNGs: None
COUNT: 2
WARMUP:
15cc ssh
15cc Plank jacks
15cc Smurf jacks
15cc Arm circuit

THE THANG:
Weather: 71°

Motivator x8 and back down

Mosey to the field
Four corners bears in mind
10 merkins and bear crawl to next corner of the field (short side) 10 squats …
Run to next corner (long side)
10 hello Dollie’s …
10 high jumps …

Repeat with crab walks

Bonus:

Moguls x 5

MARY:
15cc dying cockroaches
15cc am hams
30 straight count Superman
15 straight count low plank

ANNOUNCEMENTS:
None

COT:
Growth of the AO
Forrest’s work to have some positive change and travels next month Quip’s travels

Date: 2023-08-10
AO: thehighlands
Q: LTD
PAX: Hard Knox, Jag, LTD
FNGs: None
COUNT: 3
WARMUP: Side straddle hop, toe touches, arm circles
THE THANG:
3 sets of legs: 1min AMRAP body weight squats, 100 yards of lunges, calf raises on the steps
2 sets of upper body: 1 min AMRAP ‘merkins, 1 min dips, 1 min pull-ups, 1 min shoulder taps, 10 super pushups with a set of Freddie Mercury’s in slow cadence when our arms felt like rubber
MARY: 30 flutter kicks in 4 count cadence and body rolls under the refreshing sprinklers ANNOUNCEMENTS: Travis Manion ruck
COT: Shout out to Halftime, book by Bob Buford about shifting from a life focused on chasing success to one about significance – helping others

Date: 2023-08-10
AO: thehighlands
Q: LTD
PAX: Hard Knox, Jag, LTD
FNGs: None
COUNT: 3
WARMUP: Side straddle hop, toe touches, arm circles
THE THANG:
3 sets of legs: 1min AMRAP body weight squats, 100 yards of lunges, calf raises on the steps
2 sets of upper body: 1 min AMRAP ‘merkins, 1 min dips, 1 min pull-ups, 1 min shoulder taps, 10 super pushups with a set of Freddie Mercury’s in slow cadence when our arms felt like rubber
MARY: 30 flutter kicks in 4 count cadence and body rolls under the refreshing sprinklers ANNOUNCEMENTS: Travis Manion ruck
COT: Shout out to Halftime, book by Bob Buford about shifting from a life focused on chasing success to one about significance – helping others