Backblasts

DATE: 2022-10-14
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Disco, Magoo, Yardbird, Undertow, Gherkin, Median, Booking FNGs: attache
COUNT: 10
WARMUP: WMH, CP, SSH, DD, UD, WGS
THE THANG:
Square Drill (4 cones x 5 yds) sprint, slide, backwards, slide Square Drill – opposite direction
X Drill – Sprint diagonal, slide across

Figure 8 (2 cones x 5 yds)
Shuffle Figure 8
Bear Crawl Forward, Breakdance, Crawl Bear

Sprint (EMOM x 6)

Ring of Fire

MARY: LBC x 25 x 4, Box Cutters, Flutter Kicks, Supermans
ANNOUNCEMENTS: Cornhole tourney, Grunt, TurkeyTrot
COT: Reach out to a friend that might need it.

DATE: 2022-10-14
AO: Patriot
Q: CableGuy
PAX: Ice Tea, Bone, bogey, Shake ‘N’ Bake, Jag, 2 percent, Wallace, Old Bay, Maj. Payne, Flipper, Anchor Man, Big Short FNGs: Smokey
COUNT: 14
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG: Four rounds of the following, split into two teams: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees
MARY: LBC, Toy Soldier
ANNOUNCEMENTS: The Grunt, Hardywood excursion
COT: Look down the road for signs of trouble and position yourself to adapt.

DATE: 2022-10-13
AO: Olympus
Q: Rollingstone
PAX: Nano, Peanuts, Zeus
FNGs: #juneau
COUNT: 5
WARMUP: SSH, wacky jack, Michael Phelps, downward dog into pigeon
THE THANG: 4sets of 5 exercises for 1 minute each. Squats, merkins, lbc, lunges, burpees

MARY: in and outs, something, nobody reads this, St. Bernard squats (peanuts original)
ANNOUNCEMENTS: welcome back Juneau, in honor of his return we only played music released before he was born, ie early 90s. COT:

DATE: 2022-10-13
AO: Highlands
Q: Toolbox
PAX: Disco, Trolley, Hard Knox, XL
FNGs: None
COUNT: 5
WARMUP: ascending ladder of burpees, ssh, merkins, lunges, Bonnie Blair’s, and squats 1-10 each and a mosey to Costco.
THE THANG: continuation from warm up, block dips, more dips with single leg lift, step ups, tempo Freddy Mercury, stair climb, light line painting, irkins, ramp crab walks up and down forward and backwards, reverse lunges and sprint.
MARY: Frankenstein, and lieutenant Damn 2 single leg lunges each side and a squat walking across the parking lot, mosey back, and high knees to the cars. ANNOUNCEMENTS: meal packing event at Calvary UMC this Sunday at 11
COT: it’s not easy doing hard stuff. best to just charge into it and work. it’s not usually that bad…or it is…either way, you get through it and come out stronger at the end.

DATE: 2022-10-11
AO: Delphi
Q: I-Beam
PAX: Dunder, Hoolihan, Rocket, Raider, Hightower, Nano, Peanuts FNGs: None
COUNT: 8
WARMUP: SSHs, Cherry Pickers, Arm Circles, Michael Phelps, WMHs, a warmup lap, then a lap with coupons to set up stations THE THANG:
Stations were set up around the perimeter of the football field. PAX started at different stations and would move to the next station once their exercise was complete. If a PAX was occupying the next station, PAX moved on until a station was open.

Stations comprised of
30X Crossover Merkins
25X Goblet Squats
15X Manmakers
50X Jump rope (2 stations)
20X (hard way) Lunges
25X Overhead Press
25X Curls
15X Tricep extensions
20 yards out and back Murder Bunnies

Once PAX had completed circuit of all stations, PAX lined up for Ricky Bobby tour up the hill and around library parking lot. PAX at the end sprinted to front with coupon and the coupon was handed down to the end, where PAX would then sprint to front.

MARY: Start with merkins as Q owed PAX for missing that part of the circuit, then PAX each suggested exercises
ANNOUNCEMENTS: Turkey Trot Thanksgiving morning, Grunt Nov 12, Road Cleanup Oct 29 COT: Make yourself accountable