Backblasts

Date: 2026-10-28
AO: The Aerie
Q: Lonestar ,
PAX: Cruise, Trifecta, Lonestar, Hobbs
FNGs: 1 Hobbs
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
F3 music Beatdown
1. Thunder – burpees
2. Roxanne – sit ups
3. Sally up down – squats
4. Lovely day – hand release merkin
MARY:
ANNOUNCEMENTS:
COT: keep reaching out to each other

Date: 2026-10-28
AO: Horizon
Q: Skoat ,
PAX: SPINAL TAP, Bo, Skoat, Kodiak, DrugBoat, 3 mile, Purple Rain, Woody, The Wolf, Kombucha FNGs:
COUNT: 13

WARMUP: SSH, LBAC, CP, DD, WG
THE THANG: Station Rotation with 100 yard sprints. Stations: Push ups, Shoulder Presses (Coupon), Step ups, Incline Squats (Coupon), Jump Rope, Forearm Rolls (7lbs), Chest Presses (Coupon), Bicep Curls (Coupon), Lunges, Box Cutters, Dips, Choose Your Own Adventure MARY: None
ANNOUNCEMENTS:
COT: Take the fork in the road with confidence.

Date: 2026-10-28
AO: The Patriot
Q: Big Short ,
PAX: Primanti, Piano Man, Ice Tea, Craigs List, Big Short, Shake ‘n’ Bake, Hops, Malpractice FNGs: None
COUNT: 8
WARMUP: The normal stuff, including a few rounds of Elwoods. (Ice Tea: “This is running in place,”) (Flux: don’t listen to Ice Tea).

THE THANG: Four thangs, none of which involved running.

First thang: PAX moved down the field with coupons to the opposite goal line and back, stopping every five yards for exercises. – 5 yard line: 4 moving mercans
– 10 yard line: 5 jump squats
– 15 yard line: 7 coupon curls
– 20 yard line: 5 toe taps in cadence
– Repeat this sequence for 200 yards in total

Second thang: move to the benches for “4 minutes of Hops” done by performing these exercises continually for four minutes: – 20 dips
– 5 coupon jump overs
– 5 toy soldiers in cadence

Third thang: move to the center circle for the much loved CableGuy classic of 50 shoulder taps and 50 mountain climbers, in groups of 10, all done in cadence.

Fourth thang: what else but the equally loved bogey classic “batwings”, done by walking clockwise around the center circle, with seal claps, overhead claps and arm circles (forward and in reverse).

MARY: The normal stuff, including 10 of the Wedding Singer hip plank thing, but done in a humane manner.

ANNOUNCEMENTS: Overnight Old Rag hike this weekend. Grunt coming up. See announcements for details.

COT: The Q shared a story about second chances.

Date: 2026-10-28
AO: Compound
Q: Hightower ,
PAX: OnlyFans, Big Bird, Hightower, Skidoos, Cactus, Roddick, Drano, Bean Counter, Dr Suess, Monte Karlo FNGs: None
COUNT: 10
WARMUP:
Dynamic stretching & warm up, followed by jog to parking garage.

THE THANG:
Start on level 1, run up to level 6. 5 burpees, jog back down. Run up to level 5. 5 burpees, 10 squats, jog back down.
Run up to level 4. 5 burpees, 10 squats, 15 merkins, jog back down.
Sprint to level 2. 5 burpees, 10 squats, 15 merkins, 20 big boys, jog back down. MARY:
Core exercises

ANNOUNCEMENTS:
The Grunt: 11/7 starts at 7am Lincoln Memorial
Bookclub 11/19, pls join, good story, lots to chat about

COT:
Time is prized possession, tomorrow is not promised. Soak in every moment you can with your loved ones, friends because you never know what tomorrow brings.

Date: 2026-10-28
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Buffalo, Gus, Firehead, Squatter
FNGs: None
COUNT: 5
WARMUP:
SSH
Imperial Walkers
Arm Circles
Hillbillies
Don Quixotes
Beet Pickers
Willy Mays Hayes
Mosey around the fields
THE THANG:
12 Innings last night, so 12 reps each exercise this morning – Merkins
– SSH
– LBC
– Squats
– Dips
– Bench Crunches
– Dirty Dog
– Shoulder Taps
– Bird Dog

Long mosey, then repeat 5x

MARY:
Flutter Kicks
Side Crunches
Rosalitas
American Hammers
Grady Corn
Plank Hold
ANNOUNCEMENTS:
Firehead Q Friday

COT:
If I could only remember the thought I had.