Backblasts

Date: 2026-08-06
AO: The Night Owl
Q: Sloop ,
PAX: Sloop
FNGs: None
COUNT: 1
WARMUP: the usual
THE THANG: 5 rounds of 10 burpees, 10 merkins, 20 step ups and 500 meter run. MARY: 3 rounds of plank hold and supermans
ANNOUNCEMENTS:
COT:

Date: 2026-08-05
AO: The Farm
Q: Firehead ,
PAX: Squatter, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSH, Willie Mayes Hayes

THE THANG:

Tabata Squats x 8
Tabata Merks x 6

Short Mosey
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Short Mosey
Tabata SSH x 8
Tabata American Hammer x 8

Short Mosey
Tabata Burpees x 6
Tabata LBCs x 8

MARY: N/A
ANNOUNCEMENTS: 9/11 stair climb
COT: Nice to be home

Date: 2026-08-06
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, Dark Chocolate (Bergen), Peleton (NE PA), Water Pickle (NE PA) FNGs: None
COUNT: 4
WARMUP: regular stretches, figure out the footwear situation
THE THANG: 4 corners with mostly abs; Dora with 100 merkin, 100 jump squat, 100 shoulder tap (2:1) with a timer running up the dune; fellowship lap; Bear Crawl, Crawl Bear, Crab + run it out; ring of fire with plank and time-delay merkin MARY: dog, donkey, box cutter, am hammer, dragon up, flutter kick
ANNOUNCEMENTS: Announcements: get the word out about the LBI spot; new NJ state coordinator – way to go Dark Chocolate; Washington DC 9-11 stair climb if anyone nearby.
COT: it’s good work keeping these AOs going. Thanks for the leadership Dark Chocolate!

Date: 2026-08-06
AO: Ruck Dynasty
Q: Kodiak , Attache’
PAX: Attache’, Kodiak
FNGs: None
COUNT: 2
WARMUP: none
THE THANG: ruck to Langston Starbucks, pick up coffee, return MARY: none
ANNOUNCEMENTS: none
COT: getting ready to drop off at college is an anxious time.

Date: 2026-08-06
AO: The-Agency
Q: Gherkin ,
PAX: Trademark, Prestige, Deliverance, Gherkin, Boardwalk, Landscape FNGs: None
COUNT: 6
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai

THE THANG
YHC wanted to relive one of his old workouts from his high school glory days, with an 80s soundtrack to match. There wasn’t the time or equipment for the rowing part, so we just focused on the land portion.

25 SSH
30 Sec run in place
25 Mercans
25 WWIIs
25 Supermans

30 sec sprint in place
20 Bobby Hurleys
30 Squat Thrusts
25 V Ups
25 Supermans

25 SSH
25 Mercans
25 WWIIs
25 Supermans
30 Bobby Hurleys

30 sec run in place
15 Slide Leaps
20 squat Thrusts
25 V Ups
25 Supermans

30 sec sprint in place
25 Mercans
25 WWIIs
25 Supermans
30 Bobby Hurleys

25 SSH
10 Mercans
10 Squat Thrusts
10 V Ups
20 Supermans
10 WWIIs
10 Slide Leaps
10 Bobby Hurleys
25 SSH

20One Arm Row (left arm)
20 One Arm Row (right arm)
20 One Arm Row (left arm)
20 One Arm Row (right arm)

MARY
American Hammers, Flutter kicks, Dirty Donkeys, J-Los
LBCs

ANNOUNCEMENTS
– Sept 11 stairclimb at Lincoln Memorial

COT
It’s fun to look back once in a while, but don’t let the past define the future