Backblasts

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New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus

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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

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Stairway to Heavens

AO: handsomizer
Q: Natural Ice – CBO
PAX: Shingles (F3 Wichita), Freakonomics, Old Maid, Grape, Spinal Tap, Purple Tiger, Natural Ice – CBO
FNGs: None
COUNT: 7
Conditions: Frosty and brisk. Perfect weather to embrace the gloom and crush the stairs.

Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff

The Thang: Stairway to Heavens

Here’s a polished version of your text with minor adjustments for clarity and flow:

We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.

Thanks again for the opportunity to lead!

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First Friday

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Donkey Hammer, Esposa, Mistah Mistah, Pedialyte, Works for a Guy, Young and Restless, @hayes
FNGs: None
COUNT: 8
CONDITIONS: clear / 38

WARMUP:
Side straddle hops, yoga stretches, sumo squats,
Imperial Walkers, Michael Phelps

THE THANG:
Mosy around school and grab coupons.
Head to Winston (church next door) for 11’s.
Kettle bells swings with block at bottom
Burpees at top
Leaders plank for the six

Return coupons and grab some bar for corncob rows.
4 sets of 10 reps

Back to parking lot for sprints.
6 sprints with 5 atomic merkins in between

Circle up for Mary and perform round robin core exercises until time.

MOLESKINE:

ANNOUNCEMENTS:

COT:
Prayers for transitions back into work and school.

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Fruitcake

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, 40 Minutes, The Bobs, Daylight, Giving Tree, Goose
FNGs: None
COUNT: 7
CONDITIONS: Crispy and cold

WARMUP:

F3 Fruitcake Toss

Mosey
SSH
Imperial Walkers
Low and Slow Merkins
WMH
LBAC

THE THANG:

HILL DORA:
Partner 1 mosey up the hill and back rifle carrying your fruitcake (coupon)

*If, during the workout, someone calls the fruitcake a coupon PAX do 10 burpees.

Partner 2 performs reps. Do 50 of Each Exercise before moving on.

F – Flamingo Merkins
Perform a merkin (push-up) while keeping one leg raised, resembling a flamingo stance. Alternate legs every 5 repetitions.

R – Russian Twists
Sit on the ground, lean back slightly, and twist your torso from side to side, touching the ground beside your hips.

U – Up Downs
>From a standing position, drop into a plank, perform a merkin, then quickly return to standing.

I – Imperial Walkers
While standing, march in place, bringing your knees up to waist level and touching them with the opposite elbow.

T – Turkish Get-Ups
Lie on your back and stand up without using your hands for support, then return to the starting position.

C – Carolina Dry Docks
Start in a downward dog position, then lower your head toward the ground by bending your elbows, and push back up.

A – Alternating Shoulder Taps
In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand, while maintaining a stable core.

K – Knee Tucks i.e. Mountain Climbers
>From a plank position, bring one knee toward your chest, then switch legs in a running motion.

E – Elbow Plank
Hold a plank on your elbows, keeping your body straight and core tight.

MARY

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Iron & Fire

AO: pain-train
Q: Sooie
PAX: Wolfpack, Half Lyfe, Siri, G-string, Cheeks, Sooie, Stubs, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS:
Balmy 33 degrees.
Fire playlist courtesy of Wolfpack
https://open.spotify.com/playlist/51444TzeSN59drKik8lhkx?si=N_-BxdfGSyS3YU8lFSrdrA&pi=u-tGeq90oXQ7mj

WARMUP:
Loosen up OYO.
Circle up on our six and fire up the bellows: 30 breaths Wim Hoff style to the rhythm of “We Will Rock You”.
Hammer the Anvil: on the last breath transition to high plank. Exhale. AMRAP merkins on a single breath. TClaps to G-string for getting the most reps…probably like 100 or something.
Plank head, shoulders, knees, and toes 5x OYO
Plank jacks 5x in cadence

Mosey to get cinder blocks.

THE THANG:
BATTLE STATIONS!
– 15lb dumbbell farmer carry around the perimeter of the playground holding the dumbbell by the weight rather than the handle. After 1 lap, PAX rotate to next station.
– IYT MERKIN: plyo merkin with hands and feet leave my the ground. Arms make an “I”, then arms make a “Y”, then arms make a “T”
– SUPER IYT: superman position arms in “I” position gripping 5lb dumbbells. Move arms to “Y”, move arms to “T”, back to “Y”, back to “I”
– BLOCK THRUSTERS
– BLOCK TWISTS/HAMMERS
– BLOCK SWINGS
– BLOCK CURLS
– BLOCK CURL TO SHOULDER PRESS TO EXTENSION

All PAX completed each station. Mosey around the perimeter then repeat. Timer exercise for second round was 12lb dumbbell punches 20x.

MOLESKINE:
New years intentions have a better chance of success in the presence of community.

ANNOUNCEMENTS:
Leanpax
Hearing regarding ADA compliant equipment to Harpeth Knoll parks Thursday, January 9th. Thanks Stubs for putting this on our radar!

COT:
Prayers and requests lifted. Enjoyed the delicious :wolf: :coffee: for coffeeteria

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Memory Game Part Deux!

AO: the-knoll
Q: El Capitan
PAX: Pitmaster, Sparrow, morning stār, Sooie, Half Lyfe, Stubs, El Capitan, @Bumblebee (2.0)
FNGs: None
COUNT: 8
CONDITIONS: :cold_face:

TUNES: “Lost in the Dream” by War on Drugs

WARMUP:

Climb stretch routine (1.5x speed)
Joint work!
Overhead presses
Seal claps
Moroccan Night Clubs
Motivators to 7

THE THANG:

18 pairs of cards, each with a workout written on them.

PAX will circle around cards & take turns drawing.
If the cards drawn don’t match, all PAX will perform both card’s exercises 5x

If cards do match, no exercise is performed & the drawer can draw again.

Repeat until all cards are matched

Exercises:

happy crunchy frogs
Bulgarian split squats (2 is 1)
Mountain climbers (2 is 1)
Dips
SSH (4 count)
Cherry Pickers
Step Ups (2 is 1)
Flutter kicks (4 is 1)
Elevated Merkins
Burpees
Sky Thrusters
Broken Bicycle
Yerkins (clap merkins)
Lunges (2 is 1)
WW1 Snow Angel
hacky sacks (4 is 1)
Ukrainian hammers
Don Quixotes (4 count)

Welcome the New Year with 25 pull-ups! (Deduct the number of matched cards you found from your total).

MOLESKINE:

Shared how I really enjoyed the Q workout on Tuesday & was excited to create a Volume 2 for today. Sometimes the formula works when you’re Q’ing multiple times – take what works, tweak it a bit, and share it with the PAX!

ANNOUNCEMENTS:

LeanPax starts soon!

TClaps to morning stār for writing up a letter to our local government leaders in favor of adding ADA-compliant playground equipment to the-knoll! Thanks also to Stubs for bringing it to our attention. :muscle:

COT:

Nameorama, Countorama, prayers of gratitude lifted up, and :el-capitan: :coffee: enjoyed.

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Put Your Hands Where My Eyes Could See

AO: atlantis
Q: Pole Dancer
PAX: SalPal, DintyMoore
FNGs: None
COUNT: 3
CONDITIONS: Still, calm, and an icy 26°

WARMUP: Mosey along the path, active warmups, stretching. Dinty approached through the mist and we finished up with side straddle hops for warmth before getting going.

THE THANG: DECK OF DEATH

Hearts- Merkins
Diamonds- Swing Pull Ups
Clubs- Squats
Spades- WW1’s

On every single-digit card, add one Burpee. On Aces, do 5 burpees and a lap around the water tower.

Perfectly timed, we finished our last card as the clock struck 6:15.

MOLESKINE: Catching up after the holidays!

ANNOUNCEMENTS: LeanPax kicks off next week, Juice Day in development? TBD

COT: Prayers for Salpal’s wife on the job hunt, Dinty’s son’s upcoming surgery, a resolution to administrative problems, and the recovery of my in-laws from the flu

PLAYLIST: Inspired by my new Christmas tradition of buying records with my brother-in-law with gift $$, this is a medley of two artists whose debut albums I snagged for myself, Gang Starr and Busta Rhymes.

https://open.spotify.com/playlist/0sloJUUt6MVQGlvYpNBhfN?si=72320c1710904c0f

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New Year, New You

AO: titan
Q: Grape
PAX: bluemule, Natural Ice – CBO, Right Said, Pep, Vector, The Merchant, hambone, Canned Heat, sooner, Spinal Tap, Shingles (F3 Wichita), Esposa, Tim the Toolman, Papa Bear, DintyMoore
FNGs: None
COUNT: 16
CONDITIONS: perfect for new beginnings

WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats

THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group

Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats

Mosey to the ellipse

Change partners, timer is running lap around the ellipse

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats

Back to startex to do like 3 more merkins each to make sure we hit our number

MOLESKINE: Every new beginning comes from some other beginning’s end

ANNOUNCEMENTS: Leanpax 1/6

COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan

:grapes: