Backblasts

Date: 2026-06-15
AO: Acropolis
Q: NOAA ,
PAX: Peanuts, Rambler, Hightower, OnlyFans, NOAA, Half Caf, Byrdman FNGs: None
COUNT: 7
WARMUP: Normal Stuff

THE THANG:
Ricky Bobby around track

On Football field:

Rifle Carry 10 yards then exercise:
10 Thrusters
20 WWII
30 Cross over Merkins
40 Squats
50 Overhead Press
40 Squats
30 Cross over Merkins
20 WWII
10 Thrusters

Each PAX called exercises on way back

MARY: PAX called exercises

ANNOUNCEMENTS:
Ruck and Float
Rambler’s Fall AT Hike

COT: everyone is busy with family, work and life. Take the time to do the things that are truly important.

Date: 2026-06-14
AO: Delphi
Q: Nano , Roddick
PAX: Nano, Roddick
FNGs: None
COUNT: 2
We ran
We read about Leadership
We talked

Forgot the proof of life

Date: 2026-06-13
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Play-Doh, Legacy
FNGs: None
COUNT: 3
WARMUP: Imp Walker, Hill Billy, Will Mayes Hayes, LBAC, Heel Walk, Dead Lifts
THE THANG: We did A&A style EMOM with heavy swings — 20 rounds. 15 seconds of work, then a full :60 second rest period.

Then,
We did clean practice. Focusing on good form. Then a clean ladder of 5-4-3-2-1 reps (adding presses if PAX desired)

Then, just a quick overview of the squat.
ANNOUNCEMENTS: Coffeteria after
COT: We doing two things simultaneously. 1) Getting the best 1stF that we can–the best workouts that we want; don’t do a workout you don’t want to do; and 2) Building a community —

Date: 2026-06-12
AO: Horizon
Q: 3 mile ,
PAX: Hobbyhorse, Bo, Lazlo, Attache’, Poe, Kodiak, 3 mile, SPINAL TAP, Bellhop FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
BDMLS –
5 Burpees, add 10 Deadlifts (single leg) add 15 merkins 20 LBCs 25 squats Partner up, pax 1 backward run, pax 2 5 merkins then catch pax 1. Repeat Xtreme F3 Ultimate
MARY: lots of LBCs
ANNOUNCEMENTS:
COT: gratitude for all the things – seasons, F3, dudes showing up, and on and on and on.

Date: 2026-06-14
AO: Social Distance
Q: Booking ,
PAX: 2 percent, Booking, Rim Fire, Big Short, Popeyes
FNGs: None
COUNT: 5
WARMUP: one soul with a pack looking for other Ruckers
THE THANG: 26th/ Harrison/ WOD loop with plenty of hills
MARY: 45 merkins of course
ANNOUNCEMENTS:
COT: Runners assured the sole Rucker that others will and do come to mother-ruck-ing at social-distance on Sunday mornings!