Backblasts

Date: 2023-11-23
AO: edge_of_reason
Q: Quip
PAX: Ringworm (DR-Rubicon), Card Shark, Mac (DR-Rubicon)
FNGs: None
COUNT: 4
WEATHER:
Brisk 41° and clear

WARMUP:
15cc SSH
15cc windmills
15cc mt climbers
5 up and down Motivator
3 bonus Burpees
Stretches oyo

THE THANG:
5k run – 15 oyo burpees every time the Q mentions a thanksgiving dinner item — If each pax says something they’re thankful for, the 15 will get reduced to 10.
(Foods I recall being called out: turkey, stuffing, mashed potatoes, sweet potato pudding, cottage potatoes, three bean casserole, sweet rolls, pie, whipped cream, cranberry sauce, cream corn, baked pineapple) Completed 3.2 miles and at least 150 burpees.

MARY:
15 cc Am hams
15 cc dying cockroaches

ANNOUNCEMENTS:
Happy Thanksgiving!

COT:
Cardshark’s friend recovery from stroke Pitch
Ringworm an his M trying for a second child and comfort in waiting and loss. Quip’s family coming in to town that he and his M can provide a restful space.

Date: 2023-11-23
AO: thegeneral
Q: 2 percent
PAX: Lazlo, citrus, Major Payne, Hard Knox, Apples
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap
THE THANG: 5 Rounds: 20 Squats, 20 Merkins, 20 BB sit ups, 20 Burpees, 400 meter run (on the last run we did it Ricky Bobby style for style points) MARY: Flutter Kicks, Alabama Prom Dates, Nolan Ryans
ANNOUNCEMENTS: Citrus learned what a snood is.
COT: Another Thanksgiving is upon us. Please keep in mind those who we are thankful for, those who are struggling, and those who are no longer with us. The QIC is especially thankful for this fine group of men who sacrifice their mornings to come out into the gloom and push each other. Wishing everyone a happy, healthy Thanksgiving holiday.

Date: 2023-11-22
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Disco, Magoo, Purple Rain, Trifecta, Undertow FNGs: None
COUNT: 7
Warm Up
SSH, Imperial Walkers, Little Bitty Arm Circles, Willie Mays Hays, Cherry Pickers, worlds greatest stretch, Cobra Kai

The Thang
Partner Up
1 PAX traverses across field and back while other exercises. Continue until the song ends

Song 1 – Tubthumping by Chumbawamba
Burpees

Song 2 – Don’t Stop Till You Get Enough by the King of Pop
WW1 Situps

Song 3 – Surrender by Cheap Trick
No Surrenders

Song 4 – Gonna Make You Sweat by C+C Music Factory
Dips

Song 5 – Push It by Salt-N-Pepa
Merkins

Song 6 – Superman by REM
Superman

Song 7 – Born to Run by the Boss
Bobby Hurleys

Song 8 – A Girl Like You, by The Smithereens
Shoulder Taps

Song 9 – King of Pain, by The Police
Mountain Climbers

MARY
See above

ANNOUNCEMENTS:
COT:

Date: 2023-11-22
AO: thepatriot
Q: Shake ‘N’ Bake
PAX: Big Short, Lucius, Anchorman, meister, Legacy, Strange Brew, Lazlo, Hobbyhorse, Pilsbury, bogey, CableGuy, Booking, Major Payne, Popeye, Coconuts, citrus, Patchouli, Jag, Vila, Roadkill, Wedding Singer FNGs: None
COUNT: 22

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-11-22
AO: potomac-rising
Q: FIFA
PAX: Baguette, Prefontaine, Radar, spartan, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
10 imperial walkers IC
10 swinging Billy’s IC
10 Merkins SC OMQ
10 Shoulder taps IC
10 Mountain climbers IC
10 Windmills IC
10 Cherry pickers IC
Stay in cherry picker and stretch your back out
8 WMH IC
Greatest stretch of all time, point to sky

THE THANG:

“Something About Sandy”

Break into teams of 2

Team 1: PAX 1 throws sandy from dot to dot to while PAX 2 bear crawls with him (so yes slowly if needed), reverse roles on the way back.

PAX 1 takes Sandy and does a suicide using middle dot PAX 2 does merkins, reverse

All other pax:

25 chest press OYO, 20 dips OYO, 15 curls OYO, 10 merkins, hold plank until done.

1 mosey around the field

Repeat for each pair of two

MARY:
15 Freddie Mercury IC
15 Flutters IC
15 Leg Lift Rosalita’s IC
15 Scissors IC
15 Reverse Crunches IC

ANNOUNCEMENTS:
5k tomorrow morning (Thanksgiving) at freestateò. Meet at Starbucks. All family welcome.

COT:
Tomorrow being Thanksgiving I just want to say thank you to you guys for coming out here this morning and all the other mornings. I appreciate the dedication and the camaraderie. Enjoy this time with your families. Drink up, eat up. Gain a couple lbs to be lost over the next few beatdowns.