Backblasts

Date: 2026-06-27
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Infinity, Short-Timer
FNGs: None
COUNT: 3
THE THANG:
~3.5 mile Ruck around Sully
ANNOUNCEMENTS:
Short Timer Q on Monday
COT:
Being comfortable where you are now so you can be comfortable with what is next.

Date: 2026-06-27
AO: The Sandlot
Q: Trademark ,
PAX: Pepco, Forceps, Trademark
FNGs: None
COUNT: 3
WARMUP: Plank, A Skip, B Skip, Hammy stretch, Walking quad stretch, Walking glutes stretch, high knee, butt kicks, inch worm, worlds greatest, cobra Kai.
THE THANG: three station Dora. Station 1 is the counter and does 50 SSH. Station 2 is the work station. We rotated between 100x man makers, 200x pressing walking, 300x weighted squat. Station 3 is the recover station where we did weighted carries. MARY: rotating grab bag of exercises with 25 count IC.
ANNOUNCEMENTS: 9-11 stair climb.
COT: we hit 50 states this year. Finished with Hawaii. One thing in common across all the peoples is the love of local food. Life is short, eat local food.

Date: 2026-06-27
AO: Olympus
Q: Pop Fly ,
PAX: El Camino, citrus, Peanuts, Pop Fly, Ashe, NOAA, Roddick, Rambler, HardHat FNGs: 1 HardHat
COUNT: 9
WARMUP: Yes
THE THANG: Jack Webb and Frisbee
MARY: No
ANNOUNCEMENTS: Yes
COT: Yes

Date: 2026-06-26
AO: Rec League
Q: Splash ,
PAX: 120, Splash, The Situation, Cookies, Baguette, FIFA (F3 The Capital) FNGs: None
COUNT: 6
WARMUP: Matt Biondi arm swings, Outdoor Pooper Twists, Butt Kicks, imperial Walkers.

THE THANG: Shuttle 20s shuffle between cones and a set.
Round one, Carioca and 20 wide merkins
#2 forward backward run, 20 jump squats.
#3 side shuffle, 20 ranger merkins
#4 carioca and 20 jump lunges
#5 fwd backwd run, 20 Superman merkins
#6 side shuffle, 20 skater lunges
*bonus round, bear crawl / crawl bear between 8 cones.

The Situation with the involuntary Evacuation!

4×30 second Backstroke wall sits

MARY: Duck Duck Deliver x2 low plank in a circle while relay transfer of “heavy bag” Round 2 was flutter kicks.

And

Everyone chooses an ex:
Low plank, Scissors, bicycles, dead bug, Russian twist.

ANNOUNCEMENTS: I think I blacked out that part. Sorry FIFA!

COT: Risk. Go out on that limb but use your head.

Date: 2026-06-26
AO: Atlantis
Q: Mom’s Spaghetti ,
PAX: Mom’s Spaghetti, Hammerhead, Bougie
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HW, RVE
THE THANG:

Murder Bunnies- F (30 yds)
30 curls for the girls
Murder Bunnies- B
25 Thrusters
MB- F
20 Squats
MB-B
20 Merkins
MB- F
15 Bent over rows
MB- B
10 Burpees
MARY: Flutter kicks, Sylvester Stallone, American Hammers, LBA, etc ANNOUNCEMENTS: None
COT: Some things we can learn from others and replicate to save ourselves from issues. Seek to be that example for the next generation.