Backblasts

Date: 2025-08-08
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, citrus, Sloop, Shake ‘n’ Bake, Big Short, Coconuts, Deliverance, Short Rib, Legacy, Prestige, Bob the Builder, Lazlo, Neptune, Autopay FNGs: 2 Neptune, Autopay
COUNT: 15
WARMUP: SSH, IW, CP, AC, DD, Fellowship Lap
THE THANG:
Thang 1:
MB to the 10, jog back
MB to the 30, jog back
MB to the 50, hold
MB to the goal line and hold
Blocks are now on opposite goal line.
Thang 2:
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – now we’re still at the opposite goal line. Thang 3:
Split into two teams. Each Pax must perform the following, with the first Pax to finish releasing the group to move on to the next exercise. And there’s an EMOM timer running – all owe 3 Burpees per minute: 50 Overhead Press
100 Flutter Kicks IC w block
150 Goblet Squats
200 Chest Press
250 Side Straddle Hops (SC)
MARY: IW, LBC, MC, FN
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck with diner visit cometh.
COT: 30 seconds to think about the final days of summer and lock in on one thing you want to do with your family/friends before it’s back to the grind.

Tags: thepatriot, Ice Tea, citrus, Sloop, Shake ‘n’ Bake, Big Short, Coconuts, Deliverance, Short Rib, Legacy, Prestige, Bob the Builder, Lazlo, Neptune, Autopay

Date: 2025-08-08
AO: atlantis
Q: Hammerhead
PAX: Hammer, Clerk, O’Captain, FNG (@Palmetto)
FNGs: 1 FNG (@Palmetto)
COUNT: 5
WARMUP: SSH, WMH, CPs, WGS
THE THANG: Lefty righty lo’… here we go into moving motivator medley

Then raise roof, party Arms, tee to wyes and wye claps running²

motivators

In tee, arm circle fwd/rev… then in wye arm circle fwd/rev

Boot Camp singsong:

“Hey mister staff sergeant what do you say

If i sign the dotted line today?

He said, Johnny Johnny, listen son

Don’t say a word till my speech is done

Hey bop beilleu bop, Marine Corps baby

You sign up for this and people call you crazy

You’re gonna be one boss man stud

With a pack on your back and some fight in your blood

He said just you wait till training day one

If youre gonna stay you better find a way to run

Youre gonna run all day till the setting sun

Youre gonna run all day till the Runnings done

He said:
One mile, no sweat

Two miles better yet

The miles, PFT

Four miles, Army

Five miles, halfway there

Six miles, say a prayer

Mile 7, feels like heaven

Mile 8, feeling great

Mile 9, feeling fine

Mile 10, do it again”

MARY: DKs, Kneescrapers, DDs, HelloDollies, FreddyMerks, Ropeclimbs

ANNOUNCEMENTS: 9/11 Stairclimb- stay tuned

COT: Empathy in Leadership

Tags: atlantis, Hammer, Clerk, O’Captain, FNG (@Palmetto)

Date: 2025-08-08
AO: horizon-ao
Q: SAAS
PAX: Disco, sticks, Old Bay, Attache’, Kombucha
FNGs: None
COUNT: 6
WARMUP: usual
THE THANG: all movements on the bench:

3 rounds
– 10 dirkens
– 10 incline diamond merkins
– 10 dips
– 10 Carolina dry docks

3 rounds:
– 10 step ups
– 10 Bulgarian split squats per leg
– 10 Bulgarian calf raises per leg
– 10 cactus squats

3 rounds
– 10 seated leg raises
– 10 toe taps
– 10 incline shoulder taps

Mosey down the sidewalk and up the stairs after each round

MARY: 50 LBCs

ANNOUNCEMENTS: 9/11 is on 9/11

COT: I recently organized a family reunion, the first since 2009. We’re not an especially close family. I appreciate the F3 principle “freed to lead”, you don’t need anyone’s permission to organize something.

Tags: horizon-ao, Disco, sticks, Old Bay, Attache’, Kombucha

Date: 2025-08-07
AO: thehighlands
Q: Katniss
PAX: LTD, Malware
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the pax used Mexican tunes to exercise. First was La cucaracha with a series of single leg exercises. Followed by El Ricky de Bobby. Next was a combo of cardio accompanied by Despacito. Then more el Ricky de Bobby. Next was arm exercises alongside Gasolina. Then more El Ricky de Bobby. Last was leg exercises.
MARY: sombrerOs , folding tacos, flutter kicks, el penguins crunches. Hold the plank for the length of the song “Tequila.” ANNOUNCEMENTS: 9/11 stair climb
COT: we all work hard and lead disciplined lives. When you have the time and the company, make a good “bad” choice and drink that extra tequila shot!

Tags: thehighlands, LTD, Malware

Date: 2025-08-07
AO: freestate
Q: Cannoli
PAX: Winston, Horshack, Dungeon Master, Pigeon, F3 Scabby
FNGs: None
COUNT: 6

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: freestate, Winston, Horshack, Dungeon Master, Pigeon, F3 Scabby