Backblasts

Date: 2026-05-20
AO: The Driveway
Q: Play-Doh , bogey
PAX: Play-Doh, Roulette, bogey, Trademark, 2 percent, Flux, Prestige FNGs: None
COUNT: 7
WARMUP: bogey led a dynamic warmup while YHC extracted himself from the fart sack.

THE THANG:
2 rounds of the following:

25 swings
Loaded carry

15 swings
5 hand release merkins with a twist, r,l
5 offset stance or gorilla rows, r,l
Loaded carry, choice

10 swings
5 push presses, r,l
5 5 offset stance or gorilla rows, r,l
Loaded carry, choice

MARY:

Static racked suitcase holds

ANNOUNCEMENTS:
Special kettlebell session at thedriveway tomorrow.
Murph Monday
Boneathon next Saturday

COT:

YHC is grateful to bogey for getting the beatdown started.

YHC recently watched The Last Dance (highly recommended) and reflected on the MJ ‘fadeaway’—not as a flashy highlight, but as the pinnacle of a thousand hours of boring, fundamental footwork. For the rest of us, mastery isn’t found in the exotic; it’s found in the brutal consistency of the basics. If you want to build a durable engine, you do not have to chase novelty and variety. Focus on perfecting the fundamental. Consistency isn’t just a habit; it’s our competitive advantage.

Date: 2026-05-21
AO: Olympus
Q: Pop Fly ,
PAX: Toolbox, Obadiah, NOAA, Pop Fly, Peanuts, OnlyFans, Hightower, Ashe, Atlas, Doodles FNGs:
COUNT: 10
WARMUP: Yes
THE THANG: DORA
50 – Glees
75 – Standup Merkins
100 – Cactus Squats
125 – 1 second stop Curls
150 – Calf Raises

3 alternating modes of transportation
– 50 yd backwards run / jog back
– 25 yd bear Crawl / jog back
– Opposite Goal line and back

MARY: Yes
ANNOUNCEMENTS:
– Murph – 7am on Monday, GMU
– Boneathon – 30 May
– Convergence – 6 June

COT: Think about doing the full measure of a thing – a full rep, a full answer, a full response. Don’t just phone it in to get to the next thing

Date: 2026-05-21
AO: The Agency
Q: Gherkin ,
PAX: Lazlo, Landscape, Gherkin, Groundhog, Rim Fire, Denver, Trademark, E6 FNGs: None
COUNT: 8
WARMUP
SSH, IWs, Hillbillies, Moroccan Nightclubs, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into 3 teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 25 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– All teams did burpees equal to the number of points the last place team was under 25. If no team reached 25, we all did an additional 3 penalty burpees. Exercises:
Set A – American Hammer, Mucho Leggos, WWII
Set B – No Cheat Merkins, Bobby Hurleys, LBC
Set C – Wide Arm Merkins, Squats, American Hammer

MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.
– I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire and motivate me – thanks for coming out.

Date: 2026-05-21
AO: Ruck Dynasty
Q: Attache’ ,
PAX: SAAS, Attache’
FNGs: None
COUNT: 2
WARMUP:
THE THANG: around to Langston and back
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-05-20
AO: Horizon
Q: Kodiak ,
PAX: SPINAL TAP, Purple Rain, Attache’, Bo, Bellhop, Kodiak
FNGs: None
COUNT: 6
WARMUP: SSH, AC, IW, WMH, TT, DD, UD, stretching
THE THANG: Circuits including:
1. Drag a 45 lb weight to midfield and back (timer)
2. Merkins
3. Overhead press / curls
4. Danny Hurleys
5. Man-maker Burpees
6. Squats / calf raises

After running it through twice, take a fellowship lap. Third circuit was one-time through.

MARY: everyone pick one
ANNOUNCEMENTS: announcements
COT: Opening Lyrics from Led Zeppelin’s Good Times, Bad Times are “In the days of my youth, I was told what it means to be a man/ And now I’ve reached that age I do those things the best I can”. It got me thinking about what it means to be a man. I arrived at 3 principles: 1. Taking care of yourself
2. Taking care of others
3. Demonstrating grit. If there’s a challenge, a man confronts it. If there’s something that needs to be done, a man tries to do it.