Backblasts

DATE: 2022-08-01
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, Lazlo, Magoo, Mr Haand, Old Bay, Poe, Obadiah
FNGs: ArmBar, Attaché, Tomb Raider (2.0)
COUNT: 11
WARMUP: Moroccan night clubs, M Phelps, WMH, Cherry pickers, d dog/cobra Kai THE THANG: all-new Tour d’Exicon
Alternating Side Squats
Bear crawl
Carioca
Daft Punk (Round the World Lunges)
Empty Wheelbarrow
Fiddler Crab
Gas Pump
Hand Release Prisoner Cell Merkin Burpees
Imperial Squat Walker
Jack Webb
LL Cool J
Makhtar N’Dai
Nadals
Obamas
Pistol Squats
Q’s Choice
Railroad Tracks
Suzanne Somers
Triple Check
V Ups
Wall Conveyor
X-cross Sit-up
Y run
Zombie Crunch

MARY: see above
ANNOUNCEMENTS: 9/11 Stair Climb
COT: Home field advantage: catch your breath and and focus on a Horizon sunrise.

DATE: 2022-08-01
AO: Patriot
Q: Roadkill
PAX: 2 percent, Anchor Man, bogey, Bone, Booking, CableGuy, citrus, Elvis, Ice Tea, Legacy, Shake ‘N’ Bake, Sunshine, Wedding Singer FNGs: @Spanx, @Breast Stroke
COUNT: 16
WARMUP: SSH, HB/IW, Little bitty arm circles, DD/CK, World’s Greatest Stretch, fellowship lap.
THE THANG: PAX in five groups of three (with one at four) rotated through five stations each with an arm, leg, and core exercise, switching among the three whenever a PAX calls for a switch, for the full duration of a longer classic rock song. PAX remixed the groups during a short song and started again with a new group and a new ballad and a new series of three exercises, six rounds in all. MARY: Superman’s, high leg donkey kicks, and fire hydrants.
ANNOUNCEMENTS: 9/11 Stair climb and various camping outings in the works. Successful cycling outing at Skyline last Saturday. Joined by @Breast Stroke and @Spanx.
COT: We often think of life in terms of major milestones. Our small choices, actions, and habits on a daily basis also set our trajectories and can determine our character. Pay attention to the small things as well.

DATE: 2022-07-31
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: citrus, Patchouli, Hightower
FNGs: None
COUNT: 4
7 miles along Holmes run, multiple creek crossings, and a few bridge and tunnels to get to Alexandria and back!

DATE: 2022-07-30
AO: Sandlot
Q: Legacy
PAX: CableGuy, Jenner, Kodiak, Trailblazer, Traveler, Booking FNGs: CHiPs, Litecoin
COUNT: 9
WARMUP: SSH, Imp Walk, HBilly, Phelps, Willy Mays, Cherry Pickers, DD, WGS
THE THANG: 2×10 shoulder taps/mountain climbers, road work to Liberty, at Liberty, the Hotel Bear-afornia (variation of Bearmuda Triangle), then Stairway to Heaven (8:00 circuit: stairs, with one Merkin between stairs) mosey back to Sandlot for Hoover Ball (with exercises between points) MARY: LBCs; Toy Soldiers, Nolan Ryans
ANNOUNCEMENTS: September 11 Event
COT: welcome CHiPs and Litecoin, Q Juice is real! Ran MCM twice, never really got that runners high, but I am loving F3. Enjoy these summer days before we start loading in the 2022-2023 school-year stuff

DATE: 2022-07-30
AO: Freestate
Q: Novacaine
PAX: Horshack, Novacaine
FNGs: ShowMe, Anthrax, Winston
COUNT: 6
WARMUP: Side straddle hops, high knees, butt kickers, cherry pickers, hillbillies, Harry Rockettes, inchworms.
THE THANG: Burpee’s, curl to press with coupon, air squats with coupon, Merkens, pull ups, run. MARY: flutter kick, swimmer, plank, streamline
ANNOUNCEMENTS: none