Backblasts

Date: 2025-08-16
AO: olympus
Q: Pop Fly
PAX: Hightower, Rambler, Norm, Toolbox, Walk-on, Monk, Doodles, YNAB, Flea, Peanuts, Orange Chicken FNGs: None
COUNT: 12

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: olympus, Hightower, Rambler, Norm, Toolbox, Walk-on, Monk, Doodles, YNAB, Flea, Peanuts, Orange Chicken

Date: 2025-08-16
AO: tg10
Q: Hobbyhorse
PAX: Lazlo, Rim Fire, Gherkin, Deliverance
FNGs: None
COUNT: 5
Light turnout this week, but intense fight for the medal podium. Way to top them off Rim Fire !

Rimfire 11+37 #thesandlot

Gherkin 11+25 #thegeneral

Deliverance 11+0 #tg10 on vacation

Hobbyhorse 9 + 22. #jerseyshore

Lazlo 8+21 #thegeneral

Tags: tg10, Lazlo, Rim Fire, Gherkin, Deliverance

Date: 2025-08-16
AO: freestate
Q: F3 Scabby
PAX: Andrew Churchill, Birdman, Horshack, MoonMan
FNGs: None
COUNT: 5
WARMUP: various leg stretches
THE THANG: usual monthly run loop with regular stops along the way MARY: leg lifts, flutter, reverse crunch, Rosalina, scissor, plank o Rama. ANNOUNCEMENTS:
COT:

Tags: freestate, Andrew Churchill, Birdman, Horshack, MoonMan

Date: 2025-08-15
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, Bougie, Clerk, O’Captain, Furlough, Palmetto, Hound Dog, Hubbell FNGs: None
COUNT: 9
WARMUP:
THE THANG:

Dips
Lunges

Get a rock…try to get a flat one…

Partner workout up to 4 stairs and then back down.

1 run up, partner does merkins
2 runs up, partner does lunges with rotating rock…
3 runs up, partner does shoulder press w rock and mountain climbers on top of rock…
4 runs up, partner does Carolina dry docks and bicycle crunches with rock in air…

Team run back…burpee and run to front of line

MARY:
ANNOUNCEMENTS:
COT:

Pic attached. The power of lifting people up and acknowledging the leaders who shoulders we stand on! Shout out to Hammerhead and Hammer for their great teaching and building the Q up for so long!

Tags: atlantis, Hammerhead, Hammer, Bougie, Clerk, O’Captain, Furlough, Palmetto, Hound Dog, Hubbell

Date: 2025-08-15
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Beavis (F3 Bay Area)
FNGs: None
COUNT: 2
WARMUP:
SSH IC
IW IC
SB IC
Bear Crawl Dry Docks
High knees IC
WMH IC
GSE IC

THE THANG:
Round 1
8 Coupon Shoulder Elevator Lift SC
10 Merkins SC
15 coupon clean SC
Bear crawl 20 ft, crawl Bear back 20 ft
15 Overhead press IC
10 merkins SC
15 straight arm coupon raise SC
Bear crawl 20 ft, crawl Bear back 20 ft

Mosey

Repeat round 1

Mosey

Round 2
15 taint scraper SC
1 pax farm carry 2 coupons 50 ft and back, other pax 25 merkins then hold plank 30 bent over row SC (15 per arm)
1 pax farm carry 2 coupons 50 ft and back, other pax 25 merkins then hold plank

Mosey

Repeat round 2

Mosey

MARY:

ANNOUNCEMENTS:
Star climb coming up, sign up

COT:
Recounted for Beavis my cot from we’d about how my son is giving me a run for my emotional money. He recounted to me that he had similar challenges when his son was the same age. It was so reassuring to hear even though I know many parents struggle with the same daily issues from their kids.

Tags: potomac-rising, Beavis (F3 Bay Area)