Backblasts

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The Aerie Bootcamp

Date: 2026-09-09
AO: The Aerie
Q: Lonestar ,
PAX: Trifecta, Lonestar
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below -20 merkins – 30 squats – 15 American hammer
-bear crawl to center of field and crab walk back, 20 big boy -8 point merkins (7 of them)
MARY:
ANNOUNCEMENTS:
COT:
Don’t be a grumbler like Hadley from Shawshank Redemption

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The Admiral Bootcamp

Date: 2026-09-08
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Launderer, Amish
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the Pax played four corners, working different areas of the body at each stop MARY:
ANNOUNCEMENTS: 9/11 stairclimb
COT: a prayer for the kids and teachers at our middle school site

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Now Eligible For 40k/IRA Catch Up Contributions

Date: 2026-09-08
AO: The General
Q: 2 percent ,
PAX: Boardwalk, 2 percent, Trademark, Roulette, Summit, Hard Knox, Hops, citrus, @SaigonSam FNGs: None
COUNT: 9
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch, 30 second OYO Stretch.

THE THANG: 5 ROUNDS of the below exercises on the football field. In between each round we went to the Pull Bar.

ROUND 1 — 10-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 2 — 20-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 3 — 30-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 4 — 40-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

ROUND 5 — 50-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

MARY: 50 second Low Plank, 50 Nolan Ryan’s

ANNOUNCEMENTS: IPC Week 1 9/9 at thepatriot 0520 start time, 9/11 Stair Climb on Friday 0400, O/N and Columbia Marina Ruck

COT: YHC admitted that he struggled with the idea of turning 50. Sadly, as a serial procrastinator, it was the one thing he could not continue to defer. Last night the lightbulb finally went off while out to dinner with the family. A parade of octogenarians rolled (some of them literally) through the restaurant. Busted hips, canes, wheelchairs, oxygen tanks – a stark reminder of what is yet to come. But for now, a choice to live more in the moment, while the physical capacity is still here. Because let’s face it, the mental capacity was gone a long time ago :slightly_smiling_face: Thank you to everyone in F3 for helping YHC celebrate this milestone.

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Watkin Warriors

Date: 2026-09-08
AO: Watkin Warriors
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 2
WARMUP
● Side shuttle hops
● High knees
● Butt kickers
● Windmills
● Michael Phelps
● Push-ups
● Squats
● Stretching OYO

THE THANG
FitnessGram PACER Test
● Full 20-meter PACER
● Cookies: 69 laps
● FIFA: 70 laps
● On failing out: 5 burpees, 10 push-ups, 10 squats
● Then moved straight into the next block

Partner Dora — PACER Lap Counter
Switch every 10 PACER laps until all reps were complete:
● 100 Push-ups
● 100 Squats
● 100 Coupon Curls
● 100 Coupon Overhead Presses

Shuttle Circuit — 2 Rounds
20 meters out / 20 meters back:
1. Run out / run back
2. Bear crawl out / run backward back
3. Side shuffle out / side shuffle back
4. Broad jumps out / walking lunges back
5. Sprint out / sprint back
Repeat entire circuit ×2.

MARY
● 5 minutes of abs

COT: N/A

ANNOUNCEMENTS: IronPax tomorrow at potomac-rising