Backblasts

Date: 2026-06-10
AO: The Aerie
Q: Cruise , Trifecta
PAX: Cruise, Trifecta, Trifecta
FNGs: None
COUNT: 3
WARMUP: Michael Phelps , cherry pickers , Willie Mays Hays
THE THANG:
100, 200, 400 yd pass out sprint
Rifle carry to the goal line
20 yard standing broad jump
20 yard bear crawl
10 yard crab walk
30 yard side straddle sprint
20 yard sprint
50 yard left shoulder carry
50 yard right shoulder carry
50 count wall plank
10 durkins on wall
Rifle carry to the track
400 yard relay race passing the baton
MARY: American Hammers
Neck rolls
Merkins 5 sets of 10
ANNOUNCEMENTS:
COT: during stressful times with family show restraint and compassion by not adding to the fire .

Date: 2026-06-10
AO: Horizon
Q: Disco ,
PAX: Attache’, Bo, SPINAL TAP, 3 mile, Lazlo, Disco, Kodiak, Bellhop, citrus, Purple Rain FNGs: None
COUNT: 10
WARMUP: m Phelps, windmill, d dog, WGS, child’s pose, oyo
THE THANG: 5 rounds of DORA 100s. 1st exercise is the counter: 1. Merkins, Shuttle run, Lunge and jump
2. Squat jumps, Yves Poll, Nolan Ryans
3. American hammer, Spider-Man Crawl, Bird dogs
4. Imperial squat walkers, Carioca, dead bugs
5. Mike Tysons, run, copperhead squats

Breaks for: Railroad, 25-50-75-100% half-field runs.
MARY: Each One Pick One: 10 different core exercises – penguins, dirty dog, can opener, plank jacks, box cutters, bodysaw, etc. ANNOUNCEMENTS:
COT: YHC loves the mix of cultures only found at the World Cup, even with FIFA’s known corruption and ticket-sale gamesmanship. Excluding refs and hassling players and team is a weak look for the ol’ US of A. Here’s hoping the better angels of our American nature reassert themselves.

Date: 2026-06-10
AO: Ignite
Q: Rim Fire ,
PAX: Rim Fire, Enron, Ripcord, Kodak, Goldfish, East Wing
FNGs:
COUNT: 6
WARMUP: SSH, IW, HB, LBAC, MP, TW, WMH, DD, RS, NotWGS, CC
THE THANG: PAX divided into three teams for the group stage. Teams competed in a Dora race. One PAX ran to the stop sign, while the other partner did exercises. Totals were 25 blockies, 50 coupon swings, 75 coupon squats, and 100 calf raises. Order of finish was Team 2, Team 1, Team 3. Team 3 disbanded and players were assigned to the other two teams via rock paper scissors.

PAX then mosied to the park for the knockout stage. 3 man Dora with 50 burpees, 100 body weight squats, 150 merkins, and 200 big bois. Team 2 won.

PAX then played a quick soccer game with 3 burpees after each goal. Team 1 found their golden boot and thought they prevailed until the Q declared a tie and we went to PKs. PAX could choose an open goal shot from midfield or a true PK from 15 yards. Losing team (miss if kicking or goal allowed if defending) on each kick had to run a suicide while the other team Al Gored. Team 1 has sore quads after winning PKs 2-0.

Mosey back home.
MARY: flutter kicks
ANNOUNCEMENTS: the_night_owl tomorrow at High View Park at 6:30 and 2nd F after at Cowboy Cafe at 7:20 or so.
COT: Doing hard stuff can be a grind. Find ways to have fun and bring a little joy even when you’re going through tough times.

Date: 2026-06-10
AO: The Farm
Q: Gus ,
PAX: Bonefish, Short-Timer, Gus, Trilogy, Firehead, waze (f3 hampton roads) FNGs:
COUNT: 6
We ran. We warmed up.

ABC 123
Bear crawls and good mornings
Lunge walks and merkins
Lateral lunge walks and squats

We did some knee and ankle mobility exercises.

We ran some more.

HAPPY HUNDO TO ENDEX

We did 10 penalty burpees because nobody brought the Shovel Flag. It started raining.

Date: 2026-06-10
AO: Compound
Q: Corkscrew (F3 The Capital) ,
PAX: Skidoos, Sunny, Hightower, Poe, Corkscrew (F3 The Capital), Chaser, Peanut FNGs: None
COUNT: 7
WARMUP:

– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai
– Ricky Bobby fellowship lap

THE THANG:

– Start at end of field – move in 10 yd increments
– Odd yardage (10, 30, etc.) – weighted
– Even yardage (20, 40, etc.) – body weight
– Round W-1
– Curls * 10 (d-downs)
– Weighted alt. lunges * 10 (c-in cadence)
– Thrusters * 10 d
– Chest press * 10 (u-ups)
– Murder bunnies
– Round B-1
– Apolo Ohnos * 10 c
– Inclined Merkins * 10 d
– Side plank (left) * 20 sec
– Side plank (right) * 20 sec
– Farmer’s carry (left)
– Round W-2
– Tricep curls * 10 d
– Coupon swings * 10 u
– Coupon squats * 10 d
– Round the world * 10 c (switch direction after 10)
– Farmer’s carry (right)
– Round B-2
– Dips * 10 d (on benches)
– Air squats * 10
– Burpees * 10 d
– Scissor kicks * 10 c
– Rifle carry
– Repeat to end
Countdowns in between

MARY:

– LBCs
– WW1s
– Butterfly stretch hold
– Fellowship walk lap

ANNOUNCEMENTS:

– Party at Rambler’s on Saturday evening (TBD start time) for Baywatch send-off
– Sunday morning walk (7 am start) for [insert reason here] – see Announcements channel

COT:

– Father’s Day coming up, wanted to talk about some of my favorite life lessons I’ve had with my dad
– Want to make a penny, or want to make a dollar? – you get what you earn, so work hard
– 85% rule: 85% of people are good people, 10% you catch on a bad day, 5% are jerks – do your best to be part of the 85%
– I can’t fix stupid – everyone makes mistakes, and most things are fixable, but do your best to think things through even a skinch before trying to hit a pitching wedge under an overhanging tree limb