Backblasts

Date: 2026-06-24
AO: Ignite
Q: Legacy ,
PAX: Basic, East Wing, Goldfish, Kodak, Legacy, Gherkin, Butterfly (PS. How can there already be a “Butterfly?:) FNGs: None
COUNT: 7
WARMUP: Kind of the usual. But I interspersed sets of 5 burpees periodically because I am “that guy.”

THE THANG:

First, the surprise hit of the summer, White Ford Bronco, PAX did a modified Ricky Bobby bear crawl around the White Ford Bronco Track. Thank you Kodak for inventing White Ford Bronco. Your percentage of the profits from this will be infintisimal!

Then, yes, my balls, technically. PAX cycled through stations with slam balls, a core fit hammer, and a nasty 50 pound slam ball that really makes me wonder WTF was I thinking. Two PAX served as timers each cycle by running the Ricky Bobby Track.

We interspersed sets of 5 burpees periodically. My estimate is a total of 12 sets for 70 burpees.

Then, we got our daily numbers in of merkins and squats with an 11.

Then we loaded up the wheel barrow for absolutely no reason. In fact, the wheel barrow was totally superfluous. Federal management at its finest! Ask Gherkin –this really a great example of why as a society we really should scrimp on infrastructure. It’s a waste!

MARY: We made Major Payne happy with a set of flutter kicks
ANNOUNCEMENTS: Welcome Butterfly! Work out Thursday will be a bit later in the evening–see the_night_owl

COT: The Keystone Convergence was really cool!

Date: 2026-06-24
AO: The Patriot
Q: 2 percent , CornerKick
PAX: Jones, 2 percent, Lazlo, Big Short, Ice Tea, CornerKick, CableGuy, Hops, Piano Man FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Fellowship lap Ricky Bobby style around the track

Active stretching
• Open the gates
• Heel scoops
• Rotating lunges

Speed work on the turf
• Bunny hops to the 25, jog back
• 2x Single leg hops to the 25, jog back
• Broad jump to the 25, jog back
• Bound to the 50, jog back
• Sprerkin – Merkin to Sprint 50 yards, jog back
• KnSprerkin? (Kneeling Start Sprint) 50 yards, jog back
• HaKnSprerkin? (Half Kneeling Start Sprint) 50 yards, jog back

20 Wall Marches

Mosey’d to the Hill and partnered up for 3 rounds of the following – while partner held plank: • Hill sprints
• Backpedal Uphill
• Bound Uphill

MARY:
Heels to heaven
Hello Dolly’s
Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stair Climb

COT: “Let the light that shines in you be brighter than the light that shines on you…” -Dabo Swinney

Date: 2026-06-24
AO: The Farm
Q: Squatter , Short-Timer, Bonefish, Trilogy
PAX: Short-Timer, Bonefish, Trilogy, Squatter
FNGs: None
COUNT: 4
WARMUP:
– SSHs
– Arm Circles
– Rockettes
– Willy Mayes Hayes
– World’s Greatest Stretch
– Triangle Mosey

THE THANG:
Drew F3 cards taking turns to Q:

Carolina Dry Dock
Arm Circles
Backward Run
Oblique Crunch
Merkin
WWII
Bear Crawl
Sprint
Luge
Mountain Climber
Bulgarian Split Squat
Hand Clap Merkin
Burpee
Derkin
Calf Raise

Every 4 turns we did a traveling movement including: Mosey, Bear Crawl and Lunge Walk

MARY:
Cards again, but filtered down to abs:

High Plank
Rosalita
Flutter Kick
Heels to Heaven

ANNOUNCEMENTS:
Bonefish Q on Friday
Ruck on Saturday

COT:
Happiness is having better challenges.
Success is having better failures.
Discipline is having better obsessions.

Improving your life does not remove your problems. It simply exchanges them for better problems.

Date: 2026-06-24
AO: Compound
Q: Hightower ,
PAX: Corkscrew (F3 The Capital), citrus, El Camino, Popeyes, Chaser (Gary Hurst), Skidoos, Hightower, Roddick FNGs: None
COUNT: 8
WARMUP:
Fellowship jog up to basketball courts

THE THANG:
(5) 1 minute Lymphatic Drainage exercises
1. 8 each arm swing forward, circle forward & reverse
2. Imperial Walkers
3. 4Body sway, then clap under alt leg twice
4. Ono with arm sway
5. 4 Calf raise with arm, then 4 twist

Split up group for 4v4 full court hoops.

Pause for halftime Flutter kicks

Clearly 1 team scored more points, but all men won by getting their cardio in and improving their team work!

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Prayers for El Camino and family as they continue to recover from their family loss :pray:

COT:
Summer solstice just passed, means half of 2026 over. Good time to reassess your goals, challenges, objectives for the year. Get’r Done!

Date: 2026-06-24
AO: The Driveway
Q: bogey ,
PAX: Play-Doh, bogey, Birdie, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MNC, MP, WM, WMH, DDog, Kobra Kai

THE THANG: Coupon Stations. Timer did loaded carries. Rotate stations upon timer return. 6 minute rounds with more exercises between rounds.

1 – battle ropes
2 – sandbag/med ball over shoulders (or coupon grave diggers) 3 – kettlebell or coupon shoulder shrugs (or ruck/sandbag hi-pulls) 4 – sandbag deadlifts (or coupon/kettlebell squats)
5 – gorilla rows/ single arm low rows
6 – timers: Loaded Carries length of parking lot and return – PAX Choice using the following coupons in any carry combination they can dream up: sandbags, med balls, kettlebells, ruck plates, dumbbells, blocks, etc
*Every 6 mins PAX stop what they are doing, grab a block, and perform: 20x OHPs, 10x merkins IC, 15x mountain climbers IC, and
20x coupon curls, 15x T-merkins, 15x shoulder taps IC

MARY: 30x toy soldiers IC

ANNOUNCEMENTS: 9/11 stair climb, harpers-ferry-ruck-float

COT: YHC talked about the importance of gratitude, gave thanks for the PAX, and thanks for the opportunity to work to become better men for our families and community. Great work men!