Backblasts

Date: 2026-03-13
AO: Horizon
Q: 3 mile ,
PAX: Poe, Gherkin, 3 mile, sticks, Disco
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– Survivor’s Jog, then bear crawls to finish
– 3 sets of each – coupon carry to midfield in between sets
1. Grave Diggers; single leg Deadlifts
2. Sprints to half field
3. Overhead press; lunge 3 sets, 12x –
4. Merkins, squats
– Partner up:
– Outrun the bad guy … 3 burpees then chase as partner runs backwards – length of the field – 4x – Ring of fire – calf raises, kyle guys (formerly Bobby Hurleys) MARY: Mary – American hammers, J Los, box cutters, flutter kicks, LBCs ANNOUNCEMENTS: Murph, convergence, monthly challenge
COT: As we get older, time seems to move faster. Science says that one reason is because we end up doing the same things over and over again. There’s less variation in our lives – we’re on autopilot. As kids, everything is new and novel and challenges our brains. So to slow time down, introduce variety into your life. Take a new route to work, or, like Poe, move to a new house. and start a new job.:slightly_smiling_face:

Date: 2026-03-13
AO: Sparta
Q: NOAA ,
PAX: OnlyFans, Norm, Obadiah, Drano, Atlas, Rambler, NOAA, Dunder, Monk, Sunny, Doodles, Houlihan FNGs: None
COUNT: 12
WARMUP:
SSH
Arm Circles
Matt Foley
WMH
Cherry Pickers
DD/WGS
Mountain Climbers

THE THANG:
3 rounds. 45 sec work, 15 sec rest
Merkins
Squats
WW III w Chest Press
Curls
Windshield Wipers
Bulgarian Lunges
Rows
Wall Sit
Lap around Parking Lot

MARY:
Quickly

ANNOUNCEMENTS:
Convergence
The Murph
Happy’s AT Hike

COT:
Small changes can have a great impact

Date: 2026-03-13
AO: The Patriot
Q: Big Short ,
PAX: Jag, Rim Fire, Strange Brew, Hops, Smokey, Lucius, Shake ‘n’ Bake, Big Short, SAAS, citrus, Lazlo FNGs: None
COUNT: 11
WARMUP: the normal stuff at the senior parking lot

THE THANG: PAX grouped in pairs. One PAX did a movement exercise while the second did 10 reps of a stationary exercise. Once the second PAX finished the reps, he ran to the first PAX to take over the movement, and the first PAX did 10 reps of the stationary exercise. Continue until the finish line. The movement and stationary exercises: – Bear crawl and hand-release mercans
– Crab walk and diamond mercans
– Burpee walk and plank jack
– Sideways bear crawl and shoulder taps
– Space invaders and side straddle hops

Mosey to the picnic tables at the entrance of YHS for 30 each of dips, air presses, dips, seal claps, dips, overhead claps and dips.

Mosey back to the senior parking lot.

MARY: A few things

ANNOUNCEMENTS: none

COT: “Was it over when the Germans bombed Pearl Harbor?”

Date: 2026-03-13
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: Baguette, FIFA (F3 The Capital), Promoter, 120
FNGs: None
COUNT: 4
WARMUP:
SSH
IWS
WM
WMH
CP

THE THANG:
Bear crawl 15 yds, do the following, then bear crawl back

20 merkins SC
20 squats SC
20 Carolina DD SC
20 calf race IC

Mosey

Bear crawl 20 yds, do the following, then bear crawl back

15 merkins SC
15 squats SC
15 Carolina DD SC
15 calf race IC

Mosey

Bear crawl 15 yds, do the following, then bear crawl back

10 merkins SC
10 squats SC
10 Carolina DD SC
10 calf race IC

Mosey

MARY:

LBC
BBS
AH
FM
Penguin (meh!)
Flutter

ANNOUNCEMENTS:
Convergence June 6, Promoter is one of the Q’s!

COT: solo parenting is hard but in cases like my current situation it’s a necessity as my wife has to go care for her father. These are just the things we have to do. So do them. Without resentment. Without anger.

Date: 2026-03-13
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Squatter, Lumbergh, Infinity, Trilogy
FNGs: None
COUNT: 5

WarmUp: SSH, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, World’s Greatest Stretch, and Mosey.
The Thang: March is Nutrition Month! The Q asked the following questions throughout the workout in between exercises, performing five penalty burpees for each wrong answer.
1. Which of the following food items contains the highest number of calories per standard serving? 1. 1 tablespoon of vegetable oil
2. 1 medium apple
3. 1 large hard-boiled egg
4. 1 slice of whole wheat bread
Answer: A, Pure fats are the most energy-dense macronutrient, providing 9 calories per gram, making a single tablespoon contain approximately 120 calories. – (5 Burpees if incorrect answer given)
– 20 IWs IC
– 20 Derkins
– 30m Walking Lunges
2. Which of the following food items serve as a source of protein? (Select all that apply) 1. Tofu
2. Grilled chicken breast
3. White sugar
4. Beans
– (5 Burpees if incorrect answer given)
– 15 Bonnie Blairs
– 20 Merkins
– 30m Bear Crawl
3.
Which nutrient do most Americans not consume sufficient amounts of? 1. Carbohydrates
2. Protein
3. Fiber
4. Fat
Answer: C. Fiber
Explanation: Fiber is a nutrient that many of us don’t get enough of. It has many benefits for the body, but a typical American diet is only about 10-12 grams of fiber. We should be aiming for 25 or more grams for women and 38 or more grams for men. – (5 Burpees if incorrect answer given)
– 15 Jump Squats
– 20 CDDs
– 60m Sprint
4.
What type of nutrient fights free radicals in the body?
Answer: Antioxidants
– (5 Burpees if incorrect answer given)
– 20 Step Ups
– 30m Crab Walk
5.
Name a food high in antioxidants.
Answer: Multiple answers accepted. Any food containing antioxidants would be accepted. Examples include: tea, fruits, vegetables, cocoa, etc. (Colorful fruits and vegetables, in particular) – (5 Burpees if incorrect answer given)
– 10 Peter Parker Push-ups
– 30 Squats
– 30m Reverse Walking Lunges
6.
True or False? Brown sugar is better for blood glucose levels than white sugar. Answer: False
Explanation: Sugar is sugar to the body!
– (5 Burpees if incorrect answer given)
– 12 No Surrenders
– 60m Sprint
7.
Which nut has the most omega-3 fatty acids in it?
1. Almonds
2. Peanuts
3. Cashews
4. Walnuts
Answer: D – walnuts
Explanation: Walnuts have 2.5grams of omega-3 fatty acids per serving, much higher than any other nut. – (5 Burpees if incorrect answer given)
– 30 T-Claps, IC
– 60m Sprint
8.
In 2015, the World Health Organization announced that nitrites and nitrates are “carcinogenic to humans” (AKA: cancer-causing). What type of foods can nitrates and nitrites be found in? Answer: Multiple answers accepted here
Explanation: Nitrites and nitrates are found most processed meats like: – Deli meats, sausages, pepperoni, bacon, hot dogs, and salami – (5 Burpees if incorrect answer given)
– 15 Copperhead Squats
– 60m Sprint
9.

Which beverage has less sugar?
1. 20 oz. bottle of Sprite
2. 16 oz. bottle of Welch’s grape juice
Answer: A – 20 oz. Bottle of Sprite
Explanation: Shockingly, the smaller bottle of Welch’s grape juice has more sugar than the Sprite. The grape juice has 72 grams of sugar in a 16 oz. bottle. The Sprite has 64 grams of sugar in a 20 o z. bottle.
– (5 Burpees if incorrect answer given)
– 20 CDDs
– 60m Sprint
10.
Which has more sugar: a fun-size Snickers Bar or a medium apple?
Answer: The medium apple does, with 17 grams of sugar vs 9 in a Snickers; however, the apple’s sugar is intertwined with its fiber, allowing the body to absorb it gradually as it winds through digestive track, whereas the Snickers Bar’s sugar is absorbed instantly. – (5 Burpees if incorrect answer given)
– 15 Bulgarian Split Squats, each leg
Announcements: Trilogy Q fir ruck tomorrow. Short-Timer Q for Monday. CoT: Best quotes on nutrition:
– “Let food be thy medicine and medicine be thy food.” – Hippocrates – Athletes eat and train; they don’t diet and exercise.