Backblasts

Date: 2026-06-08
AO: The Farm
Q: Short-Timer ,
PAX: waze (f3 hampton roads), Short-Timer, Infinity, Firehead, Squatter, Trilogy, Bonefish FNGs: None
COUNT: 7
WARMUP: SSH, BP, DQ, AC
THE THANG: Pyramid, 5 merkins, 10 forward lung, 15 dips, ** 20 imperial walkers ** 25 squats ** 30 dirty dogs ** 35 gradycorns ** 40 floater kicks but we tragically ran out of time. **movement walk, then start at the bottom again and go one level higher. MARY: Incorporated.
ANNOUNCEMENTS:
COT: Discussed physical effects of fasting from food.

Date: 2026-06-03
AO: Potomac Rising
Q: Baguette ,
PAX: FIFA (F3 The Capital), 120, The Situation, Baguette, Cookies, William Savage, John Kluge FNGs: None
COUNT: 7
WARMUP:
SSH x25 IC

THE THANG & MARY:
Deck of Death
ANNOUNCEMENTS:
COT:

Date: 2026-06-08
AO: Horizon
Q: sticks ,
PAX: SPINAL TAP, 3 mile, vplaxico, Disco, sticks, Bellhop, Kodiak, Purple Rain, Gherkin, gnuts FNGs: None
COUNT: 10
WARMUP: WMH, CP, LBAC, SSH, DD, WGS, SSH
THE THANG:
Part 1 — BLIMPS ladder. Run through Burpees x5, Lunges x10 (each leg), Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30. Mosey between each rung
Part 2 — 11s: 10 Big Boy Sit-ups at the bottom, 1 Merkin at the top, descending/ascending count. Crab walk after the big boys MARY: LBC, FK, Birddogs, stretching
ANNOUNCEMENTS: None
COT: “The true test of a man’s character is what he does when no one is watching.” – John Wooden

Date: 2026-06-08
AO: The Patriot
Q: Big Short ,
PAX: Deliverance, Rim Fire, Walker, Wedding Singer, Tax Guy, Booking, Shake ‘n’ Bake, Piano Man, citrus, Sunshine, Big Short, SAAS, Smokey, CableGuy, Malpractice, Craig’s List FNGs: None
COUNT: 16
WARMUP: The normal routine

THE THANG: Rounds of exercises as individuals, in pairs and in groups of three. For each round, the exercises ended once one PAX (or group) completed all the reps for that round. PAX begin with a rifle carry to the opposite goal line.

Round 1: 11s to the 30 yard line. The exercises were dercans and single-count lunges. Then rifle carry to the opposite goal line.

Round 2: PAX form into pairs for Dora to the 30 yard line. The exercises were 100 each of shoulder presses and coupon squats. Q shuffles the pairs and then rifle carry to the opposite goal line.

Round 3: Dora to the 30 yard line. The exercises were 100 each of Atlas Shrugs and curls. Then rifle carry to the opposite goal line.

Round 4: PAX form into groups of three for three-person Dora to the 40 yard line. The exercises were shoulder taps and mountain climbers. Q shuffles the groups and then rifle carry to the benches.

Round 5: three-person Dora to the middle of the field. The exercises were 100 American Hammers and 200 dips on the benches.

MARY: N/A as we ran out of time.

ANNOUNCEMENTS: Shout out to Elvis for completing an utterly crazy cross country race yesterday.

COT: Empathy is the discipline of slowing down long enough to understand what someone is really saying.

Date: 2026-06-08
AO: Hamilton
Q: Legacy ,
PAX: Legacy, Sloop, Hobbyhorse
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 4 corners Mary with increasing LBCs at corners, then a 4x round 10 merkins IC (thus 20 for monthly challenge) and 20 air Squats PROMOTER STYLE. Then 4x “Hamilton IPAs,” which is a Hamilton combined with 5 burpees, 10 Smurph Jacks and 15 Freddie Mercuries; then an 11 inside the penalty area -/ with air squats and merkins — finally a few rounds of AITA? With Bonnie Blair’s interspersed

ANNOUNCEMENTS: Thursday nite workout; stay tuned for possible 6/19
COT: thank you Hobbyhorse for 2ndF Q-ing the Convergence and our other HIMs who absolutely nailed it on the beatdowns and COTs