Backblasts

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thepatriot More IPC Prep Backblast

Date: 2025-08-13
AO: thepatriot
Q: CableGuy
PAX: Boardwalk, Flipper, Short Rib, Wedding Singer, Big Short, 2 percent, Bob the Builder, Ice Tea, Lazlo, Shake ‘n’ Bake FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, AC, WMH, CP, DD, Fellowship Lap
Thang 1:
Modified Belle Ringer
With blocks on the goal line, perform five Blockees and rifle carry to the 50. When at the 50, perform 10 Low Rows. Farmers Carry back. Repeat this pattern with increasing reps at the 50. We did one bonus round on account of YHC messed up. The exercises were supposed to be and pretty much were: 10 Low Rows
15 Goblet Squats
20 Curls
25 KB swings
30 Overhead Press

We repeated one of those and did 35 Overhead Press. Bonus!

Thang 2:
Murder Bunny to the 50 and hold
Bear Crawl to the goal line and hold
Crawl Bear to the 50 and hold
Farmers Carry back
Lots of 10 counts, YHC was tired
Thang 3:
Mosey to the basketball court for rings of fire:
High Plank/10 Hand Release Merkins
Al Gore/10 Bodyweight Squats
5 Alternating Shoulder Taps IC/5 Mountain Climbers IC x 5 rounds MARY: LBC, TS, FM, 20 Merkins
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck coming up.
COT: 30 seconds of silent reflection on how to deepen your connection with family and/or friends with what remains of the summer.

Tags: thepatriot, Boardwalk, Flipper, Short Rib, Wedding Singer, Big Short, 2 percent, Bob the Builder, Ice Tea, Lazlo, Shake ‘n’ Bake

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horizon-ao EMOM Madness

Date: 2025-08-13
AO: horizon-ao
Q: Magoo
PAX: vplaxico, SPINAL TAP, Attache’, Purple Rain
FNGs: None
COUNT: 5
WARMUP: WMH, CP, curl-press, assorted stretches, fellowship lap
THE THANG: 20 minutes EMOM sprints alternating with either roll-ups, burpees, jump squats, or more sprintes
MARY: bird dog, air dog, rusty imperial walkers, flutter kick, yoga-like stretching ANNOUNCEMENTS: Yes, but I can’t recall.
COT: Do it even though its hard.

Tags: horizon-ao, vplaxico, SPINAL TAP, Attache’, Purple Rain

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thefarm Trilogy

Date: 2025-08-13
AO: thefarm
Q: Trolley
PAX: Peloton, Peanuts
FNGs: None
COUNT: 3
WARMUP: SSH, Rockettes, Hillbillies, Don Quixotes, Arm Circles, WMH, Beet Pickers, Down Dog, Cobra Kai

THE THANG:

Mosey around the parking lot to the field benches.

At the benches: 1 Merkin variation (Dirkin, Diamond, or Incline), Dips, and Gas Pumpers.

>From the benches, head to the bases:

Do a movement to the base (Lunge Worm, Bear Crawl, Frankensteins).

Mosey to the outfield fence and back to that base.

At the base, complete: Dirty Dogs, Grady Corns, Toddler Squats (squat + 2 calf raises), and Bird Dogs.

Mosey back to the benches and repeat the bench set (Merkin variation, Dips, Gas Pumpers).

Rinse and repeat through the movements list.

MARY: LBCs, High Plank, WW1s, American Hammers

ANNOUNCEMENTS: 9/11 Stair Climb coming up — on a Thursday this year.

COT:
I wanted to lead something with different components than I usually pull from. On Monday at The Farm, Trilogy led essentially this same workout — it kicked my butt and was refreshingly different — so I borrowed it. We often see things in the men around us and think, “Wow, I should do that.” That’s good. “Imitation is the highest form of flattery.” Let’s keep our eyes open for what impresses us in others and be intentional about self-improvement through imitation. Closed in prayer, asking the Lord to make us men worthy of imitation.

Tags: thefarm, Peloton, Peanuts

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mondaynightruckers Monday Night Ruck

Date: 2025-08-11
AO: mondaynightruckers
Q: Stewie
PAX: Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP: none
THE THANG:
Startex at the Giant parking lot in Haymarket, to Battlefield HS into the south hidden entrance of Long Park. Found a perfect tire for flipping near the practice fields so went crazy in that. YHC must add that the pre-ruck burger and beers made “never trust a fart” even more meaningful while flipping the tractor tire. Continued through the LP trails through the twilight then emerged by the soccer fields. Meandered passed the games going on and talked soccer.
>From LP bee-lined it at a fast pace to the Endex. Trifecta called an audible for the last stretch to ruck-shuffle to close it out. MARY: nooe
ANNOUNCEMENTS:
9/11 stair climb / overnight ruck
COT:
YHC posed a question for discussion…
What is the difference between being biblically motivated vs motivated by worldly achievement’s (eg the things that do not survive after we pass)? Had a round table discussion and encouraged the PAX to meditate on their answers.

Tags: mondaynightruckers, Chasqui, Trifecta