Backblasts

Date: 2025-08-15
AO: sparta
Q: Monk
PAX: NOAA, Doodles, Dunder, Hoolihan, Norm, Rambler, Monte Karlo, Peanuts, Part-Time, FNG Fester FNGs: None
COUNT: 11
WARMUP: merkins. Don Quiote. …
THE THANG:
Ran off the property down the hill. Ran up the hill. Ran down the hill. Ran up the hill. Ran down the hill. Monkey Humpers, etc., at the top at the bottom of the hill.
Partner up: partner one lunch walks. Partner to 40 squats and run to Partner one. Switch. Run up another hill
Reverse lunge down the other side of the hill.
Sprint up the next hill
Ricky Bobby back to start

MARY: Two minutes of Mary
ANNOUNCEMENTS: 911 stair climb. Second half at high towers next week. COT:
Two men can say the same thing, but the audience hear something different depending on the character of each man. Set a good example for others.

Tags: sparta, NOAA, Doodles, Dunder, Hoolihan, Norm, Rambler, Monte Karlo, Peanuts, Part-Time, FNG Fester

Date: 2025-08-14
AO: thefurnace
Q: Summit
PAX: Gherkin, Anchorman
FNGs: None
COUNT: 3
WARMUP: IC: SSH, IW, CP, DD, CK

THE THANG: Sets of 25 of the following exercises with bear crawl/lunge across hoops court between sets. Every 3 minutes when alarm sounds stop and do 3 burpees. – Smurf Jacks
– American Hammers (2 is 1)
– Bobby Hurley’s
– Leg Lifts
– High Knees (2 is 1)
– WW1

MARY: NA
ANNOUNCEMENTS: Stair Climbs

COT:
Living Waters
John 7:37-39

On the last and greatest day of the festival, Jesus stood and said in a loud voice, “Let anyone who is thirsty come to me and drink. Whoever believes in me, as Scripture has said, rivers of living water will flow from within them.” By this he meant the Spirit, whom those who believed in him were later to receive. Up to that time the Spirit had not been given, since Jesus had not yet been glorified.

Tags: thefurnace, Gherkin, Anchorman

Date: 2025-08-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, William Savage
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks to 8 max
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squat on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
mosey
10 Captain Thor

MARY:
12 LBCs IC
8 flutters low and fast IC
8 flutters high and slow ICp a
12 Freddie mercury’s IC
20 reverse crunches

ANNOUNCEMENTS: none

COT: my 7 year old son has been giving me a run for my money recently. Emotional upheaval/uncertainty to the point where he has me questioning my ability to parent. We’ve begun having him speak with a therapist – someone not mom or dad, in an effort to help him get through this stage of his development. Hoping it helps. My M has been very supportive, constantly reinforcing that I am a good father who cares and loves him deeply and that we are doing the best we can. Parenting… not for the feint of heart…

Tags: potomac-rising, Baguette, William Savage

Date: 2025-08-14
AO: olympus
Q: Doodles
PAX: Norm, Peanuts, Toolbox
FNGs: None
COUNT: 4
WARMUP: the usual- ssh imperial Willy cherry down dog up dog wgs THE THANG:
Split into 2 groups. Group 1 up stairs while Group 2 did below exercises, after each up and down switched.

100 Mike Tyson’s
100 lunges
100 merkins
100 arm circles in cadence
100 SSHs
100 LBCs
Moved cars for cross country team.

MARY:
Around the circle with some table top ww1 pickle pointers
ANNOUNCEMENTS:
Stairclimb and HT toga party
COT:
Better to give than receive. But prepare to learn no matter what and be malleable.

Tags: olympus, Norm, Peanuts, Toolbox

Date: 2025-08-13
AO: compound
Q: Hightower
PAX: Corkscrew (F3 The Capital), citrus, Cactus, Monte Karlo, Obadiah, Sunny, Poe, Skidoos, Monk, Messy FNGs: None
COUNT: 11
WARMUP:
Stretching and warm ups, then fellowship jog to garage behind True Foods

THE THANG:
Run up 2 levels of parking garage ramps. Squats until everyone arrives. Jog down the stairs.

Run up 4 levels of stairs. Jog down the ramps.

Run up 5 levels of ramp. Jog down the stairs.

Run up 6 levels stairs. Jog down the ramps.

Run up 3 levels of ramps, then up 3 levels of stairs. Then jog down the ramps.

MARY:
Ring of Fire Core exercises.

ANNOUNCEMENTS:
9/11 Stair Climb & overnight ruck

COT:
Moment of silence, remember where you were Sept 11, 2001. What you experienced afterwards, how your world changed.

Tags: compound, Corkscrew (F3 The Capital), citrus, Cactus, Monte Karlo, Obadiah, Sunny, Poe, Skidoos, Monk, Messy