Backblasts

Date: 2026-06-01
AO: Monday Night Ruckers
Q: Jetstream ,
PAX: Rocketman, Tron, Jetstream
FNGs:
COUNT: 3
THE THANG: 4 miles around Manassas Battlefield
COT: Psalm 127:1-2
[1] Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. [2] It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.

Date: 2026-06-02
AO: Atlantis
Q: Deflator ,
PAX: Infinity, Hammer, Deflator, Hammerhead, Smokee, Forceps, Mom’s Spaghetti, Hubble FNGs: None
COUNT: 8
Segment 1: “Sophomore Confidence” (Strength Foundation)
Complete as a steady circuit, repeat twice:
• 15 push-ups
• 20 squats
• 15 Step Ups
• 12 reverse lunges per leg
• 10 slow mountain climbers per side

Light Run: “Hallway Passing Time”

Segment 2: “Junior-Year Challenge” (Power + Control)
Repeat this circuit twice:
• 10 jump squats
• 8 slow tempo push-ups (3-sec down, 1-sec pause, push back up) • 12 glute bridges with 2-sec hold
• 20 bicycle crunches
• 30-sec lateral shuffle (as if changing classes fast)

Light Run: “Crossing Campus”
A slightly faster jog (but not a sprint).
Imagine trying to get to class before the bell rings — controlled urgency.

Segment 3: “Senior Year Showdown” (AMRAP: As Many Rounds as Possible) • 5 burpees
• 10 walking lunges
• 15 push-ups
• 20 high knees (each knee = 1)
• 25 air squats

This is your “final exam” — smooth, steady form matters more than speed.

Finisher: “The Graduation Walk”
Celebrate with controlled, symbolic movements:
• 45-sec plank (various poses)
• 45-sec partner “wall sit”
• 20 Rope climbers

Some words to think about as my kid goes from high school to next phases:

Shift From Manager to Consultant
– Loosen the reins gracefully. For 18 years, your job was to manage their daily schedules, safety, and choices. Now, your role transitions into being a trusted consultant.
– Let them make minor mistakes. Real growth happens when they navigate natural consequences. Your job is no longer to prevent the fall, but to be a steady place to land.
– Listen more than you fix. When they call home with problems, resist the urge to immediately solve them. Ask questions like, “What do you think your next step should be?” to foster their independence.

Focus on Character Over Achievement
– Praise who they are, not just what they do. While a diploma is a major achievement, remind them that their kindness, resilience, and integrity matter far more than their GPA or future paycheck.
– Redefine success on their terms. Encourage them to build a life that aligns with their own strengths and happiness, rather than a path constructed out of someone else’s expectations.

Keep the Door Open, Explicitly
– Remind them that home is a permanent anchor. Ensure your child knows that no matter how far they go or what mistakes they make, your love remains unconditional and home is always a safe place to return.

Date: 2026-06-01
AO: Acropolis
Q: Hightower ,
PAX: Wild thing, Peanuts, Drano, Obadiah, NOAA, OnlyFans, Baywatch, Hightower FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching & warm up exercises

THE THANG:
Start close side of bleachers
10 SSH in cadence
Run the bleachers
5 burpees

Group got 4 rounds in today!

MARY:
Ring of Fire core work

ANNOUNCEMENTS:
Capital anniversary Sat, June 6 at 7am
Baywatch send off Fri, June 12 at Doodles

COT:
Very grateful for our PAX! Continually coming out to our AOs, taking the Q, showing up for 2F and 3F events. This is more than just a workout group, proud of you men!!

Date: 2026-06-02
AO: Delphi
Q: Pop Fly ,
PAX: Atlas, Doodles, Obadiah, Nano, Pop Fly, Drano, Norm, NOAA FNGs:
COUNT: 8
WARMUP: Yes

THE THANG:
– 5 Merkins / Sprint to 20yd line / 5 bonnie blairs / run to the end zone and back to goal line
– 10 Merkins / Sprint to 30yd line / 5 bonnie blairs + 10 Dry Docks / run to the end zone and back to goal line
– 15 Merkins / Sprint to 40yd line / 5 bonnie blairs + 10 Dry Docks + 15 Big Boys / run to the end zone and back to goal line
– 20 Merkins / Sprint to 50yd line / 5 bonnie blairs + 10 Dry Docks + 15 Big Boys + 20 Mountain Climbers/ run to the end zone and back to goal line
– 25 Merkins / Sprint to 60yd line / 5 bonnie blairs + 10 Dry Docks + 15 Big Boys + 20 Mountain Climbers + 25 Squats/ run to the end zone and back to goal line ( Congratulations – you reached the top) – Bring it back down. Repeat above, backwards, 20 to 15 to 10 to 5 (This should = 125 Merkins)

– 3x 1 Minute Wall Sits

MARY: Freddie Mercurys, Flutters, Supermans, Donkey Kicks

ANNOUNCEMENTS:
– Q Source Run – 7 June (see Nano)
– Convergence – 6 June
– Baywatch Farewell – 12th or 13th (see Doodles)

COT: Q talked about the 3 Fs of F3 and how they are all connected

Date: 2026-06-02
AO: The General
Q: Hobbyhorse ,
PAX: Hobbyhorse, citrus, Robo, Boardwalk, Gherkin, Lazlo, Fairweather, Hard Knox, Roulette, Landscape, Tariff, Traveler, Prestige FNGs: None
COUNT: 13
WARMUP: stretches
THE THANG: Lap followed by 11s of merkins and squats (55 each if counting quotas). Followed by 4 corners of no surrender v up am hammer flutter followed by box jump step up defiance up combo followed by Hamilton MARY: ww2 side plank dog donkey
ANNOUNCEMENTS: check out the_night_owl on Thu or beer after at beer garden
COT: I got hooked on f3 bc you all met me where I was when I started l; and no one made me feel bad about my fitness condition. I’m glad that our region follows that principle. Thank you for helping me along my fitness journey.