Backblasts

Date: 2023-08-09
AO: thepatriot
Q: 2 percent
PAX: Bone, citrus, Elvis, Lazlo, Major Payne, Vila, Strange Brew, Pilsbury, Fredo, Tea Party, CableGuy, Wedding Singer, Jag, Maguire, Bambino FNGs: None
COUNT: 15
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: Pull ups 2x– group of 3 PAX took turns doing pull ups (max effort or 15 second hold) while the remaining PAX performed the following: Dips, Toe Taps, Mountain Climbers, Break Dancers, LBC’s, SSH’s Mosey to the basketball and tennis courts
Australian merkins – 30
Soccer tennis – PAX broke up into teams of 2. 2 bounces allowed to get it over the net with any body part other than your hands and arms (you read that correctly, ANY body part), if more than 2 bounces, all PAX performed a 3 burpee penalty Ring of fire soccer ball merkins
Ring of fire soccer ball boat pose

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: New AO launching 8/23, Columbia Baptist – Falls Church, 9/11 Stair Climb

COT: “Football is the only sport where you put people together, it doesn’t matter if you are rich, or poor, or black, or white. It is one nation. This is the beauty of football.” ~ Pele

Date: 2023-08-09
AO: thepatriot
Q: 2 percent
PAX: Bone, citrus, Elvis, Lazlo, Major Payne, Vila, Strange Brew, Pilsbury, Fredo, Tea Party, CableGuy, Wedding Singer, Jag, Maguire, Bambino FNGs: None
COUNT: 15
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: Pull ups 2x– group of 3 PAX took turns doing pull ups (max effort or 15 second hold) while the remaining PAX performed the following: Dips, Toe Taps, Mountain Climbers, Break Dancers, LBC’s, SSH’s Mosey to the basketball and tennis courts
Australian merkins – 30
Soccer tennis – PAX broke up into teams of 2. 2 bounces allowed to get it over the net with any body part other than your hands and arms (you read that correctly, ANY body part), if more than 2 bounces, all PAX performed a 3 burpee penalty Ring of fire soccer ball merkins
Ring of fire soccer ball boat pose

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: New AO launching 8/23, Columbia Baptist – Falls Church, 9/11 Stair Climb

COT: “Football is the only sport where you put people together, it doesn’t matter if you are rich, or poor, or black, or white. It is one nation. This is the beauty of football.” ~ Pele

Date: 2023-08-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Disco, 3 mile, Mr Haand, Purple Rain, Kodiak, Trifecta, Gherkin, SPINAL TAP, armbar, classified FNGs: 1 classified
COUNT: 12
WARMUP: WMH, Abe Vigoda, SSHOP, Caterpiller Merkins, Roll-ups
THE THANG: 6 jump rope, remainder run stairs with sandbags and weights. Tag a friend and switch. Repeat 5 minute sets as necessary. Intersperse with stair-crawl / crawl-stair, Bulgarians, etc. MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Disco, 3 mile, Mr Haand, Purple Rain, Kodiak, Trifecta, Gherkin, SPINAL TAP, armbar, classified FNGs: 1 classified
COUNT: 12
WARMUP: WMH, Abe Vigoda, SSHOP, Caterpiller Merkins, Roll-ups
THE THANG: 6 jump rope, remainder run stairs with sandbags and weights. Tag a friend and switch. Repeat 5 minute sets as necessary. Intersperse with stair-crawl / crawl-stair, Bulgarians, etc. MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-09
AO: compound
Q: Hightower , Sam Adams
PAX: Poe, Monk, Roddick, Yardbird, Doodles, Sam Adams, Hightower, Cowboy FNGs: 1 Cowboy
COUNT: 8
WARMUP:
Fellowship jog, stopping to stretch for a few laps.

THE THANG:
DORA round of 7 :
Goal line Burpees, run to mid line for Merkins

52 Card Pickup:
Spades: burpees
Clubs: merkins
Diamonds: lunge
Hearts: squats

MARY:
Ring of Fire

ANNOUNCEMENTS:
Welcome FNG, Cowboy
Sept 11 Stair Climb

COT: