Backblasts

Date: 2026-06-25
AO: The Agency
Q: Legacy ,
PAX: Landscape, Summit, Groundhog, Legacy, Gherkin
FNGs: None
COUNT: 5
WARMUP:
SSH, Imp Walkers, Hill Billies, 5x Burpees, Willy Mayes Hayes, RVE, 5x Burpees, LBAC and Reverse, 5x Burpees, Downward Dog, Cobra Kai,

THE THANG:
Right into it! A reverse escalator with the full variety of reps done, then a run down to the opposing goal line and back and then rinse and repeat, but with killing off the highest rep exercise each time. Thus

15 Monkey Humpers (IC)
30 Flutter Kicks
25 LBCs
20 Squats*
15 Merkins
10 Reverse Lunges
5 Burpees

*You are not getting anything by Gherkin so he spotted that YHC brain-farted and repeated the 20-squat-round. Also, I added 5 burpees at the beginning of one round when I felt one of Gherkin question/comments along these lines to be excessively sassy. So there!

MARY: We OYO practiced “foxholes” which are a merkin combined with a WWII (you simply roll over from merkin position to the WWII position) and then back. YHC picked this up at the Keystone Convergence this past weekend.

ANNOUNCEMENTS: 1) Always be on the lookout to encourage leadership amongst our brothers. 2) This week’s (today’s) workout at the_night_owl will start at 7:00 pm; try to come out at least one Thursday evening this summer (and EH guys who normally wouldn’t come out). 3) 911 Stairclimb — get ready

COT: Shout out to our SiteQ Trademark — he is killing it this year. He is the reigning champion of Rambler’s Gloom to Table Chili Cookoff (technically a family-win) and starting this awesome AO was a fantastic leadership move. We are grateful to have Trademark in our region–as we are for all you guys as well. SYITG!

Date: 2026-06-25
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Fish Fry, Kodiak, Attache’
FNGs: None
COUNT: 3
WARMUP: Let’s get moving
THE THANG: ruck to Starbucks via 33rd St Hill, Rock Spring park and YHS, get coffee and return via Kensington St. MARY: none
ANNOUNCEMENTS: none
COT: this year’s high school graduates will be the college class of 2030; we are old

Date: 2026-06-25
AO: FreeState
Q: F3 Scabby ,
PAX: F3 Scabby, Horshack, Andrew Churchill, Cookies, Cannoli, Dungeon Master, Moonman FNGs: None
COUNT: 7
WARMUP: SSH, IW, world’s greatest stretch, windmills, Phelps, mtn climber, merkins, swingbillies
THE THANG: coupon work (OH press, curls, BO rows, squats, lunges, burpees, mosey x3) Pull ups / step ups x3
Moonman’s Fight club (heavy bag, mitts, dodgeball, run to the front + 5 burpees) MARY: flutter, scissor, leg lifts, Rosalita, Freddie Mercury, plank-o-rama ANNOUNCEMENTS: ruck&float TBD
COT: consistency > intensity

Date: 2026-06-24
AO: Ignite
Q: Legacy ,
PAX: Basic, East Wing, Goldfish, Kodak, Legacy, Gherkin, Butterfly (PS. How can there already be a “Butterfly?:) FNGs: None
COUNT: 7
WARMUP: Kind of the usual. But I interspersed sets of 5 burpees periodically because I am “that guy.”

THE THANG:

First, the surprise hit of the summer, White Ford Bronco, PAX did a modified Ricky Bobby bear crawl around the White Ford Bronco Track. Thank you Kodak for inventing White Ford Bronco. Your percentage of the profits from this will be infintisimal!

Then, yes, my balls, technically. PAX cycled through stations with slam balls, a core fit hammer, and a nasty 50 pound slam ball that really makes me wonder WTF was I thinking. Two PAX served as timers each cycle by running the Ricky Bobby Track.

We interspersed sets of 5 burpees periodically. My estimate is a total of 12 sets for 70 burpees.

Then, we got our daily numbers in of merkins and squats with an 11.

Then we loaded up the wheel barrow for absolutely no reason. In fact, the wheel barrow was totally superfluous. Federal management at its finest! Ask Gherkin –this really a great example of why as a society we really should scrimp on infrastructure. It’s a waste!

MARY: We made Major Payne happy with a set of flutter kicks
ANNOUNCEMENTS: Welcome Butterfly! Work out Thursday will be a bit later in the evening–see the_night_owl

COT: The Keystone Convergence was really cool!

Date: 2026-06-24
AO: The Patriot
Q: 2 percent , CornerKick
PAX: Jones, 2 percent, Lazlo, Big Short, Ice Tea, CornerKick, CableGuy, Hops, Piano Man FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Fellowship lap Ricky Bobby style around the track

Active stretching
• Open the gates
• Heel scoops
• Rotating lunges

Speed work on the turf
• Bunny hops to the 25, jog back
• 2x Single leg hops to the 25, jog back
• Broad jump to the 25, jog back
• Bound to the 50, jog back
• Sprerkin – Merkin to Sprint 50 yards, jog back
• KnSprerkin? (Kneeling Start Sprint) 50 yards, jog back
• HaKnSprerkin? (Half Kneeling Start Sprint) 50 yards, jog back

20 Wall Marches

Mosey’d to the Hill and partnered up for 3 rounds of the following – while partner held plank: • Hill sprints
• Backpedal Uphill
• Bound Uphill

MARY:
Heels to heaven
Hello Dolly’s
Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stair Climb

COT: “Let the light that shines in you be brighter than the light that shines on you…” -Dabo Swinney