Backblasts

Date: 2026-05-22
AO: Horizon
Q: Disco ,
PAX: Disco, Attache’, Bellhop
FNGs: None
COUNT: 3
WARMUP: SSH, mmPhelps, A. Vigoda, WMH, D Dog, WGStretch
THE THANG: Ad Hoc Collab with robust Pax participation:
3×20: Dips, Incline merkins, stepups, squats. Run the triangle. 3×15: Derkins, Bulgarian single legs, shoulder taps, plank jacks. Run triangle.
1 ran stairs while 2 others: bear crawl, high knees, buttkickers, lunge walk, carioca, Yves Poll, etc. Rotate. MARY: Body Saw. Stretching.
ANNOUNCEMENTS: See channels.
COT: Sting, Springsteen concerts in town this week and next. Find your Why and stick with it. Some of your bandmates may change, but when you find and follow the pursuit you love, you can bring fulfillment to yourself and joy and meaning to others for a long time.

Date: 2026-05-22
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, NOAA, Crop Duster, Atlas, Nano, Doodles, Peanuts, Dunder FNGs:
COUNT: 8
WARMUP: Yes
THE THANG: F3 Deck of Misfortune
Each pax pulled a workout card and led the exercise
MARY: As part of the above
ANNOUNCEMENTS:
– Murph
– Boneathon
– Convergence
COT: Be grateful and be involved

Date: 2026-05-21
AO: The Night Owl
Q: Hobbyhorse ,
PAX: Sloop, Moe, Hobbyhorse
FNGs: None
COUNT: 3
WARMUP: stretch and head to grassy area
THE THANG: 12 days-style escalation with 40 yd jog after each round. Avoid the glass successfully; less successful avoiding other debris. Head to tennis courts for some wind sprints and sit ups MARY: see above plus bird dog after mosey back
ANNOUNCEMENTS: joined with Trademark and Smokey for beer o teria COT: showing up is keys to the game

Date: 2026-05-21
AO: Downrange
Q: Monk ,
PAX: Monk, Iceman, Glamper (Jon) Pedro Switchboard ,
FNGs: 3 Iceman, Glamper (Jon) Pedro Switchboard ,
COUNT: 8
Backblast! Pier Park
DATE: 2026-05-21
AO: Pier Park
Q: Iceman,
PAX: Iceman F3 Monk (F3 The Capital) Glamper (Jon) Pedro Switchboard , Freight Train, Snow White, Hot Button FNGs: None
COUNT: 8WARMUP:
THE THANG: workout at the stage – pushups, box jumps, dips, sit-ups, squats, sprints… MARY:
ANNOUNCEMENTS:
COT: coffee at Starbucks

Date: 2026-05-19
AO: FreeState
Q: Cookies ,
PAX: Dungeon Master, Cookies
FNGs: None
COUNT: 6
WARMUP:
– Mosey around the lot
– Side Straddle Hops x20 IC
– Imperial Walkers x15 IC
– Merkins x10 IC
THE THANG:
– Coupon work at the playground: curls, overhead press,
goblet squats, coupon merkins
– Mosey to the shopping center stairs
– Stair runs x5 rounds with merkins at the bottom,
calf raises on the step edge
– Mosey back, blockees and coupon swings to finish

MARY:
– Flutter Kicks x20 IC
– American Hammers x15 IC
– Freddie Mercurys x15 IC
ANNOUNCEMENTS: Thirsty Thirds
COT: First time with the Q. Thanks to the PAX for showing up and putting up with a new guy calling the cadence. Saw the Tuesday slot was open and figured someone had to grab it. Glad I did.