Backblasts

Date: 2026-10-21
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Deliverance, Booking, Strange Brew, Primanti, SAAS, CableGuy, Shake ‘n’ Bake, Big Short, Hops, Piano Man, Craigs List, Waterboy, Malpractice FNGs: None
COUNT: 13
Warm Up
Reverse jog 100yds, Michael Phelps, mosey back, Arm Circles, WMH, Don Quixote, Cherry Pickers, Downward Dog, Hip Flexor, World’s Greatest

Round 1 (X3)
– Coupon Squats (15SC)
– Curls (20SC)
– Overhead Press (15SC)
– LBCs (30SC)
– Side Straddle Hops (20IC)

Merkins (5SC) between each set

Lunge to 50, Flutters (20), Lunge Back

Round 2 (X3)
– Reverse Lunges (10IC)
– Coupon Swings (15SC)
– Atlas Shrugs (10IC)
– Big Boys (20SC)
– Side Straddle Hops (20IC)

Merkins (5SC) between each set

Lunge to 50, Flutters (20), Mosey Back, Shoulder Taps (20)

Mary
– LBC
– American Hammer
– Penguin Crunch
– Flutter
– Dirty Dog
– Mule Kicks

COT: On this day in 1879, Thomas Edison successfully tested the incandescent lightbulb. A favorite quote from Edison that resonates well for this group: “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

Date: 2026-10-20
AO: Atlantis
Q: Dairy Free ,
PAX: Deflator, Mom’s Spaghetti, Hammer, Dairy Free, Teenager FNGs: None
COUNT: 5
WARMUP: SSHs, Don Quixotes, Beet Pickers, WMHs, Moroccan Nightclub, LBACs, and Mosey to the rocks. THE THANG: 51 Hand Release Merkins

As Many rounds as possible= Thrusters-20 Reps, Block Chest Press to Crunch-20 Reps, Bent Over Rows-20 Reps, Goblet Lateral Lunges-20Reps (10 each side), Sprint- 40 Yards & Back

MARY: None
ANNOUNCEMENTS: The Grunt is coming up and support Hammer during this time.
COT: In Genesis 3:9, God enters the garden and calls out specifically to the man—not because he sinned first, but because he was given the original command to guard and protect his post. By bypassing Eve, God establishes a timeless order of responsibility, holding the man uniquely accountable for the failure on his watch. As men, our ultimate purpose is to take absolute ownership of our families and communities.

Date: 2026-10-19
AO: The Patriot
Q: Anchorman ,
PAX: Cheesesteak, Wedding Singer, Big Short, Anchorman, Prestige, Piano Man, Bob the Builder, Moderator, Rim Fire, Jones, Smokey, Hops, SAAS, Parnini(?) FNGs: None
COUNT: 14
Warmup
Usual with SSH and IP, DD, and WGS.

The Thang
The Field
– 10-20-30-40-50 ladder
– Run back to the 10, then bear crawl back to the goal line between rounds The Amphitheater
– Step-ups
– Dips
– Rinse and repeat × 2
The Hills
– Hill runs with 5 burpees at each turnaround
– Ladder up and down the hill
Mosey to the Court
– Burpee ladder: 1-2-3-4 across the court
Mary
– Run to the 25-yard line, then flutter kicks
– 20 WWII sit-ups

COT — Season of the Stix
YHC discussed the Season of the Stix — that stretch when the leaves fall, the weather turns colder, and everything seems to slow down.
Instead of simply waiting for the holidays or warmer weather, lean into this season. With fewer distractions comes an opportunity to focus, adapt, and grow.

Sometimes the most important growth happens when things appear to be standing still.

Date: 2026-10-20
AO: Delphi
Q: Dunder ,
PAX: Nano, Drano, Pop Fly, Dunder, Peanuts, Toolbox, NOAA, OnlyFans, 0 FNGs: 1 0
COUNT: 9
WARMUP: the usual stretches and a fellowship lap around the field
THE THANG: partner up, 2 rounds of the following: merkins , American hammers, squats, overhead press, superman’s, calf raises, upright rows, dips while their partner bear crawled, lung walked, skipped to the far end of the court and back. MARY: world war 2s
ANNOUNCEMENTS: 11/7 – the grunt, 11/19-manly book challenge
COT: “there is nothing either good or bad but thinking makes it so.” Try to frame your situation in a more positive light.

Date: 2026-10-20
AO: FreeState
Q: F3 Scabby ,
PAX: F3 Scabby, Horshack, Shepherd
FNGs: None
COUNT: 3
WARMUP: 28 burpees; 1/4 mile bear crawl; Murph
THE THANG: rifle carry across the court, lunge walk rifle carry, 2 suicides.
coupon work. Hundreds of curls, OH press, skull crusher, bent over rows with wall sits in between circuits. 5 burpees oyo. 3 sets of pull ups & step ups.
MARY: flutter, scissor, lbc, f mercury, plank o Rama, merkins for good measure.
ANNOUNCEMENTS: many people are saying, sir, this was the greatest F3 workout ever. Never seen anything like it. Everybody knows it.
COT: Ask yourself the following first thing in the morning: What am I lacking in attaining freedom from passion? What for tranquility? What am I? A mere body, estate-holder, or reputation? None of these things. What, then? A rational being. What then is demanded of me? Meditate on your actions. – Epictetus