Backblasts

Date: 2024-02-16
AO: horizon-ao
Q: sticks
PAX: Gherkin, Mr Haand, 3 mile, Attache’, Fish Fry, Magoo, Kodiak, Undertow, Classified, Safety Cone FNGs: 1 Safety Cone
COUNT: 11
WARMUP: SSH, WMH, Dishwasher
THE THANG:
#### Circuit 1: Strength and Agility (10 minutes)
– Merkins (Push-ups): 20 on your count
– Squats: 25 on your count
– Mountain Climbers: 20 in cadence
– Lunges: 10 each leg on your count
– Repeat the circuit as many times as possible in 10 minutes.

#### Circuit 2: Cardio Blast (10 minutes)
– High Knees: 1 minute
– Butt Kickers: 1 minute
– Sprint 100 yards: Then jog back for recovery, repeat for the remaining time – Burpees: 1 minute, aim for as many as possible, rest as needed

#### Circuit 3: Leg Destroyer (10 minutes)
– Bulgarian Split Squats: 10 each leg on your count
– Box Jumps or Step-Ups: 15 on your count (find a stable surface) – Calf Raises: 30 on your count
– Wall Sit: Hold for 60 seconds
– Repeat the circuit as many times as possible in 10 minutes. MARY: Bird-Dogs, Box Cutters, Gas Pumpers, LBC’s
ANNOUNCEMENTS: CSAUP in March, Late start on 2/19
COT: When I do good I feel good, when I do bad I feel bad, and that’s my religion. – Abe Lincoln

Tags: horizon-ao, Gherkin, Mr Haand, 3 mile, Attache’, Fish Fry, Magoo, Kodiak, Undertow, Classified, Safety Cone

Date: 2024-02-16
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:

Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:

4x 50yd mosey to 50 yd sprint – 10 merkins

2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)

4x – 30 second wall stand then 10 jump squats

4x 50yd mosey to 50 yd sprint – 10 merkins

Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs

MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Rocketman

Date: 2024-02-16
AO: thepatriot
Q: Big Short
PAX: 2 percent, bogey, Bone, CableGuy, citrus, Flipper, Hobbyhorse, Ice Tea, Jag, Lazlo, Legacy, Old Bay, Popeye, SAAS, Shake ‘N’ Bake, Spokes, Strange Brew, Sunshine, Sky Miles, Groundhog FNGs: None
COUNT: 21
WARMUP: the normal routine

THE THANG: PAX form into four groups and completed four rounds of exercises. Each round consisted of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 squats
One lap around the track

MARY: flutter kicks, toy soldiers, Nolan Ryans, dirty dogs and donkey kicks

ANNOUNCEMENTS: F3 softball team (see channel), Cluster Q, Boneathon

COT: something about Charles Barkley.

Tags: thepatriot, 2 percent, bogey, Bone, CableGuy, citrus, Flipper, Hobbyhorse, Ice Tea, Jag, Lazlo, Legacy, Old Bay, Popeye, SAAS, Shake ‘N’ Bake, Spokes, Strange Brew, Sunshine, Sky Miles, Groundhog

Date: 2024-02-15
AO: thehighlands
Q: Hard Knox
PAX: Traveler, Spud, LTD, Jag, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Overhead press, imperial walkers, 100 air squats, downward dog, world’s greatest stretch.
THE THANG: 90 seconds plank, 80 lunges, 70 WW2s, 60 box jumps, 50 mountain climbers, 40 merkins, 30 burpees, 20 jump squats MARY: 10 flutter kicks, 10 sets other abs.
ANNOUNCEMENTS: CSUP in March.
COT: Love often requires giving. Be ready to give today.

Tags: thehighlands, Traveler, Spud, LTD, Jag, Hard Knox

Date: 2024-02-15
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2
WEATHER:
a crisp 29°

WARMUP:
10cc Sid straddle hops
10cc Monkey humpers
10cc Pickle pointers
Balls to the wall

THE THANG:
The playlist is appropriately themed. Any time the word “love” is said everyone stops and does a burpee.

EMOM – 1min exercise for the rep count and rest for the rest of the minute, go till failure and take the next round to rest move to next exercise (A total of 10 sets of the following): Moguls 4 +2 each round
Big boy sit ups 10 +2 each round
Merkins 10 +2 each round
Body saws 10 +2 each round

We listened to enough of the playlist to do 82 burpees, but due to the constraints of time it takes to do a burpee, the final choruses of Accidentally in Love and Love Shack were subbed with some Merkins. Total burpee count was closer to 65.

Motivator to 10 and back

MARY:
10cc Freddie Merc’s, and 10cc scissor kicks to Nat King Cole

ANNOUNCEMENTS:
-Bros and Beers at Quip’s this Friday at 7p

COT:
-Chef’s and his M’s 2.0s good rest and safety
-Sustaining rest and good communication during Quip’s M crazy work schedule this weekend.

Tags: edge_of_reason, Chef