Backblasts

Date: 2026-03-05
AO: The Highlands
Q: Jag ,
PAX: RoadTrip, LTD, Jag, Hard Knox
FNGs: None
COUNT: 4
WARMUP: SSH; Air Press; Phelps; LBACs (F&R); IW; WMH; RVE; Runners; Greatest; Cobra.
THE THANG: A mosey to the Costco garage for “Die Don’t Lie”. The role of the dice determined the floor and the exercise: A 1 was 10 burpees; 2 was 20 merkins; 3 was 30 abs; 4 was 40 legs; and 5 and 6 were 50 and 60 of a cardio exercise. Mosey back. MARY: Flutters; Jane Fondas; Nolan Ryans
ANNOUNCEMENTS: Convergence 6/6; Welcome FNG RoadTrip!
COT: Take care of yourself. It is not selfish, but essential to be able to serve others.

Date: 2026-03-11
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Bone
FNGs: None
COUNT: 3
WARMUP:

– 20 SSH
– 15 Dead Bugs
– 10 Bird Dogs (each side)
– 5 I, Y, T, Ws (each letter)
– 15 Glute Bridges
– 10 Plyo Merkins
– 5 Goblet Squats (2 up, 2 down)
– 10 Scapular Merkins

THE THANG:

2 Rounds of 3 Payloads (25 min target)

– Payload 1: Grip & Power:
– The Kill: 25 Heavy Kettlebell Swings, performed unbroken or with a single break. – The Carry: Farmer’s Carry.
– Payload 2: Restricted Breathing:
– The Kill: 5 Push Press (Right) + 5 Push Press (Left), followed by 5 Rows (Right) + 5 Rows (Left). – The Carry: Zercher or Bear Hug Carry.
– Payload 3: Anti-Lateral Flexion:
– The Kill: 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins. – The Carry: Suitcase Carry (per side).

MARY:
– 30-second Hollow Hold.

ANNOUNCEMENTS:
– Boneathon, Murph Challenge

Date: 2026-03-11
AO: Compound
Q: Doodles , Monk, Poe, Sunny, Skidoos, Corkscrew (F3 The Capital), Monte Karlo
PAX: Monk, Sunny, Doodles, Skidoos, Monte Karlo, Corkscrew (F3 The Capital), Poe, Maytag FNGs: None
COUNT: 8
Warm up
SSH, imperial walkers, hillbillies, Cherry twists, Willy mays, Carl Lewis, down dog, world great stretch, kobra Kia.

The Thang
Mosey around mosaic and performed the following at each station.

5 burpees
20 merkins
20 dry docks
1 min pull up hang and 10 pull ups
20 Mike Tyson’s
20 kobra merkins
10 inch worm merkins
10 dog pointer merkins
20 hand release merkins

Mary
Yes

Announcements
Convergence in June, Murphy’s in may, AT hime in April.

Prayer
Sunny’s mom, Corkscrews friend battling cancer.

COT
We live in an international world – connected world. This requires two things – be open minded to learning new cultures and methodologies but also have a barometer of your own and knowledge of what you believe and who you are. We can adapt best when we know ourselves and our own history well. Otherwise we leave ourselves open to blowing with wind to every little whim or trend which can lead to folly.

Date: 2026-03-11
AO: The Aerie
Q: Trifecta ,
PAX: Lonestar, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 4
WARMUP: Math Beatdown
Warm-up: Bat Circles, Michael Phelps, Side Straddle Hops, Standing Torso Rotations, Mosey around the field THE THANG:
5! Factorial Ladder (to 120) – 5 Merkins, 4 Curls, 3 Chest Press, 2 Jump Squats, 1 Burpee Fibonacci Frog Jumps – 1, 1, 2, 3, 5, 8, 13 Frog Jumps
Rifle Carry to Corner of Field
SIN = O/A – 20 Squats, 20 Overhead Presses, 20 Alternating Lunges W = F × D – 20 World War Situps, 20 Flutter Kicks, 20 Diamond Merkins Suicides to 10 Yard Line, then Goal Line
Rifle Carry to Goal Line
Rifle Carry to Bench
S = D / T – 20 Squats, 40 Dips, 20 Thrusters
Y = MX + B – 25 Y Raises, 25 Merkins, 25 X-Factors, 7 Burpees
MARY: Mary (Core Round) – Flutter Kicks, Big Boys, Plank → Downward Dog, X-Factors ANNOUNCEMENTS: men’s alliance , weekend camping getaway
COT: Never too old to learn. Today we proved that even at our age we can still learn something new. Whether it’s math on a chalkboard or math on a football field, the lesson is the same: keep pushing yourself, keep challenging your mind and body, and never stop growing. 💪📚

Date: 2026-03-11
AO: Horizon
Q: Disco ,
PAX: Disco, sticks, Gherkin, Kodiak, Tomb Raider
FNGs: None
COUNT: 5
WARMUP: rockettes, windmill, m Phelps, 5-7 motivators, world greatest, oyo THE THANG: the pax rotated through rounds of 5 exercises:
Rounds 1 and 2: mountain climbers, coupon curls, squat jumps, coupon sit-ups, run midfield w soccer jump. Rounds 3 and 4: merkins, overhead press, bear crawl, coupon squats, Yves poll. Round 5: lunge walk, coupon rows, copperheads, kettlebell swings, karaoke. Round 6: Romanian dead lift, derkins, Bobby Hurley, blockers, shuttle run. MARY: EOPO: penguins, boxcutters, bird dogs, j Los, WWIs
ANNOUNCEMENTS: no
COT: Small steps daily build rational optimism and resilience mindset. Shawn Achor: https://bjgreenphd.com/the-happiness-advantage-the-seven-principles-of-positive-psychology-that-fuel-success-and-performance-at-work-by-shawn-achor/#:~:text=Both%20Achor’s%20presentation%20and%20his,problems%20as%20local%20and%20temporary.