Backblasts

Date: 2026-06-15
AO: Terrapin Station
Q: 2 percent ,
PAX: Vila, 2 percent, Groundhog, Enron, Ripcord
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d around the neighborhood and stopped along the way for a few progressions: Squats/lunges
• 10 Slow Squats
• 10 Lunges IC
• 10 Curtsy Lunges
• 10 Lunge Pulse IC
Merkins
• 10 Slow Merkins
• 10 Prison Merkins IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Alternating Step Up IC
• 10 Alternating Step Up w/ High Knee IC
• 10 Box Jumps
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge
Hips
• 10 Hip Dip
• 10 lateral Hip raises
• 10 90/90’s

MARY: 3 rounds in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: Night Owl, 9/11 Stair Climb

COT: 1 minute meditation in corpse pose.

Date: 2026-06-15
AO: The Patriot
Q: SAAS ,
PAX: SAAS, DoorDash, Big Short, CableGuy, Lucius, Rim Fire, Wedding Singer, Craigs List, Bob the Builder, Strange Brew, Piano Man, Malpractice FNGs: None
COUNT: 12
WARMUP: usual
THE THANG: celebrated the following June 14th birthdays

– United States Army (1775) — 251 squats
– Flag Day (1777) — 249 4-count shoulder taps
– Che Guevara (born 1928) — 98 4-count mountain climbers
– Donald Trump (born 1946) — 80 4-count american hammers
– Boy George (born 1961) — 65 4-count lunges
– Evan Benoit (born 1977) — 49 burpees

Done Dora-style, with 98 yard coupon carry (PAX’s choice) for alternating partner. For extra America, 13 thrusters with a 35# wooden plank of the pledge of allegiance.

Fellowship lap as each pair finished, held plank and waited for six.

ANNOUNCEMENTS: night owl Thursday, ruck and float being organized

COT:
Jesus told us to “love our enemies”. The quote “hate cannot drive out hate, only love can do that” has been attributed to MLK, Gandhi, and Buddha, and graces many a yard sign here in Arlington. But we are hypocrites, all of us have hate in our heart, maybe even toward some of the June 14th birthday boys. It is hard to love our enemies, but we can at least say happy birthday to them. It’s a start.

Date: 2026-06-15
AO: Horizon
Q: Kodiak ,
PAX: sticks, Brown Bag, Kodiak, Poe, Bo, Bellhop, SPINAL TAP, Sunshine, 3 mile FNGs: None
COUNT: 9
WARMUP: SSH, MP, IW, DQ, WMH, AC, DD, UD, stretching
THE THANG: Pax did a circuit with a runner carrying a log or dribbling a soccer ball as the time. Exercises included:
Squats, man-maker burpies, merkins, KB swing, overhead press, a core exercise and shuttle run. Fellowship lap between each set. MARY: bird dog, 53 LBCs
ANNOUNCEMENTS: Coffeteria today
COT: Thanks for coming out to celebrate my birthday

Date: 2026-06-15
AO: Hamilton
Q: Sloop ,
PAX: Traveler, Jag, Goldfish, Hobbyhorse, Sloop, Tariff
FNGs: None
COUNT: 6
WARMUP: the usual
THE THANG: Ladder 5, 6, 7, 8
Shoulder Press
Squat
Run 1 lap
Ladder 5,6,7,8
Bent over rows
Curls
Run 1 Lap
Ladder 6,8,10,12
Step Ups
Tricep Dips
1 Rifle Carry across the field

MARY: 3 rounds of
Boat pose aka Hollow Rock 30 count
Shoulder taps 30 count
ANNOUNCEMENTS: night_owl on Thursday evenings
COT: it takes a lot of work to keep things steady at work, with family, the community and yourself. All are important so keeping juggling.

Date: 2026-06-15
AO: The Driveway
Q: bogey ,
PAX: Prestige, bogey, Legacy, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, MNC, WM, WMH, DDog, Kobra Kai

THE THANG: Carry coupons for 100yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.
PAX took turns rotating out of a loaded a carry run and into a battle ropes session. The battle ropes rotations went for the duration of the carry sessions.

Round 1
100 yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins

Between Rounds: 15x t-merkins IC, 10x mtn climbers IC, 10x shoulder taps IC

Round 2
100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin…
Carry 2 – Zercher Carry (hold coupon in crook of elbows), or Front Rack Carry, drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins

Between Rounds: 12x no-cheat merkins IC, 10x mtn climbers IC

MARY: 50x flutter kicks IC

ANNOUNCEMENTS: the_night_owl is calling you Thursdays…answer the call

COT: YHC shared the importance of continuing to EH men in our communities. F3 can be transformative and life-changing. Someone likely EH’d you. You are thankful for that EH. Now pay it forward. Well done today men!