Backblasts

AO: ao-red_dawn Q: Schrute PAX: Fun Run, McStuffins, Myrtle, OneHit, Schrute, Scooter, SEC, Spackler, Scrap heap, Nein FNGs: 1 Nein COUNT: 9 WARMUP: Nein! THE THANG: Wir gingen im Dunkeln spazieren und genossen die kuhle Morgenluft MARY: Nein! ANNOUNCEMENTS: Multiple races; Iron Pax (questioned whether this should have been a prayer request); Grow Ruck COT:Prayed for SEC’s M (health issues) & Scooter’s M’s family

AO: ao-red_dawn Q: FreeBird PAX: Downy, FreeBird, Big Chick, Buick, Fun Run, Joshua Simonton Gruuel, Mitchell Thompson, Mr. Fixit, Myrtle, NocAHoma, OneHit, Pooh, Ratatouille, Rhett (Roll Tide) Evans, Run Flat, Vila FNGs: None COUNT: 16 WARMUP: Daisy Pickers Willie Mays Hays Big Arm Circles Chinooks THE THANG: Iron Pax Week 3 MARY: Nope ANNOUNCEMENTS: United in Pink 5k at Red Dawn next Saturday 9/30 at 8:00. COT: Praise for Huffy’s ability to lift a mid size sedan. Always nice to feel...

AO: ao-wilderness Q: Chaps PAX: T-Zo (Pat Day), Moon Dolphin, Firefly, Mini X FNGs: None COUNT: 5 WARMUP: 10 burpees oyo Back stretch Bear hugs 15 IC Quad stretch 10 ct each side Hillbillies 15 IC Big arm circles 10 IC Moroccan night clubs 15 IC Overhead claps 20 IC Seal claps 25 IC THE THANG: Mosey to Wesley for Coupons, then to Frizzles' Forrest Wanted to give folks a taste of Iron Pax, so we did: Tabata 20 sec on/10 sec off 8 rounds of: Merkins Thrusters Man makers Jungle Boys V-ups Return...

AO: ao-downrange Q: Dirty Dawg PAX: Dirty Dawg, Mr. Fixit, Cadillac, Bob White FNGs: None COUNT: 4 THE THANG: Ran 4 miles MARY: ANNOUNCEMENTS: COT:

AO: ao-hermods-hideaway Q: Run Flat PAX: Snoopy, Bozo, Downy, Fun Run, Run Flat FNGs: None COUNT: 5 OPENING: Disclaimer, 5 Core, Mission Statement, and Credo were all given. WARMUP: Daisy Pickers 12x IC SSH 12x IC Imperial Walkers 12x IC Bear Hugs 12x IC THE THANG: We opened with an Indian Run that gradually increased in tempo over 2.5 laps. This was definitely the fastest Indian Run I've ever been a part! Great push guys! After 45 seconds of rest, we proceeded to the below: - 8 rounds of 50m...

AO: ao-the-scrape Q: Back Draft PAX: Back Draft, Bagpipe, Q-Tip, Ranga, Space Jam (Chase), The Grinch, Biff FNGs: None COUNT: 7 WARMUP: Stretching OYO Disclaimer Jog to concrete slab while Grinch gave us the Mission statement and Q-tip gave us the 4 core principles. THE THANG: IPC week 3 workout - 7 dudes getting after it - 1 merlot sighting MARY: ANNOUNCEMENTS: Tuesday ruck next week Q sheet is open for business COT:

AO: ao-yard Q: Maestro PAX: OneHit, Maestro, Fun Run, NardDog, Spackler, Piggyback, T-Swizzle, Ratatouille, Mr. Beast, Szczerbiak, Pony Express FNGs: None COUNT: 11 It was a good idea but 3 burpees every time the rooster crowed was suspended after 30 burpees in a row and the second rooster chimed in WARMUP: Willy mays hays 20 ic Imperial Walkers 20 ic Hill billies 20 ic THE THANG: A melody of exercises comprised of thee rounds adding an extra exercise each round First round: 20 Jumping squats...

AO: ao-red_dawn Q: Piggyback , Run Flat PAX: Szczerbiak, French Lick, SEC, Lipitor, Piggyback FNGs: None COUNT: 5 WARMUP: Tagged along with Hermod’s Hideaway under Run Flat’s leadership THE THANG: ROUND 1: 10X MERKINS 15X THRUSTERS 20X MERKINS 25X THRUSTERS 30X MERKINS RUN 400 METERS ROUND 2: 10X THRUSTERS 15X V-UPS 20X THRUSTERS 25X V-UPS 30X THRUSTERS RUN 400 METERS ROUND 3: 10X V-UPS 15X JUNGLE BOIS 20X V-UPS 25X JUNGLE BOIS 30X V-UPS RUN 400 METERS ROUND 4: 10X JUNGLE BOIS 15X BLOCKEES 20X...

AO: ao-the-pantheon Q: Spackler PAX: Lobos, Peaches, Schrute, Spackler, Scrap Heap FNGs: None COUNT: 5 WARMUP: went over the disclaimer, 5 CP, Credio and Mission Statement THE THANG: 5 brave souls set off in the pre-Dawn darkness to battle the fart sack and spiders. We were successful! Good chatter as we covered our 2.5 miles MARY: Nope ANNOUNCEMENTS: IPC tomorrow COT: Peaches mom with new hearing aids and Spacks mom as she continues her successful bout with cancer. Scrap Heap took over to...

AO: ao-wilderness Q: T-Zo (Pat Day) PAX: T-Zo (Pat Day) FNGs: None COUNT: 1 WARMUP: bear hug, BAC, Daisy picker THE THANG: cusack coupon to corridor, 20 curls, 5 benders each arm, cusack halfway down, 20 curls, 5 benders each arm, cusack to end, 20 curls, 5 benders each arm 5x coupon calf raises up each step to bridge. 20 durkin, 20 dips, 20 goblet squats. repeato 3x. 1 min wall sit. coupon lunge walk down ramp, luggage carry back to coupon stack MARY: 20 flutterkicks (4ct), 20 merican hammer...