Backblasts

Date: 2026-06-24
AO: Horizon
Q: SPINAL TAP ,
PAX: Purple Rain, Sunshine, SPINAL TAP, Kodiak, 3 mile, Attache’ FNGs: None
COUNT: 6
WARMUP: SSH, tai fighter, water wheel, hill billy, IW, cherry picker, WMH, up/down dog, WHS
THE THANG: GOAL Kicks, diamond merkin, reverse lunge, bobby hurley, plank jack, squats, rtw merkin, wide merkin, single leg deadlift, burpees, MARY: Chumbawumba
ANNOUNCEMENTS:
COT: Pele quote

Date: 2026-06-24
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rifleman
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
5-10-20 of burpees, merkins & squats as we travel all the sports fields! MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-06-23
AO: Atlantis
Q: Hammerhead ,
PAX: Hound Dog, Teenager, Hammerhead, Shredder_F3 Jeff City Mo, Palmetto, Hammer, Floodgates FNGs: None
COUNT: 7
WARMUP: 5 penalty burpees|SSH|IW|HBW|GG|WMH|Silent SSH
THE THANG: Dora
Coupon of choice: we used Blockettes (19#ers)
Split into 3 teams of two
First Dora:
One Partner from each team hits coupons, rest of Pax are running, switch off to achieve:

100 Rows
200 Shoulder Press
300 Chest press
Motivators!
Repeat Dora:
50 Thrusters
100 Overhead Coupon Alt Lunges
150 Goblet Squats

MARY:
High Plank
Break Dancers
Stay in High Plank for Knees to Elbows 4- count
High Plank it out another 30 seconds
ANNOUNCEMENTS:
COT:

Date: 2026-06-23
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Baguette, Cookies, Matthew Raskin FNGs: None
COUNT: 4
WARMUP:
2 laps
SSH
IW Squats
Windmills
CP
Inch worm
Down dog
Cobra Kai
Great Str Ev
Toe touch slow up

THE THANG:
– First guy in line wears ruck
– Thrower wears vest
– Everyone 10 merkins
– Vest starts throwing sandy
– Rest start around the track
– 2 laps plus distance to catch sandy
– Ruck sets the pace and decides movements
– MUST DO AT LEAST 2 different movements per lap don’t care what they are or when we do them be creative – Catch sandy
– Vest exchanged, ruck exchanged
– 10 merkins
– 2 laps

Repeat until mary

MARY:
20 Lbc IC
20 Peter parker
15/15
10/10

ANNOUNCEMENTS:
Thursty 3rd at regency
Ruck n float
Stairs climb

COT:
This is about more than working out. We frame it around the exercise and they like to call the exercises the glue but the really important thing we’re doing when we come out here in the gloom as some dudes call it and throw sand bags and look silly crawling around the track is providing suppot. Support for our guy cookies. Support for the new guys to show them that it’s worth it

Date: 2026-06-23
AO: FreeState
Q: F3 Scabby ,
PAX: Horshack, F3 Scabby, Dungeon Master, Cannoli, Moonman, Trebek(Isaac, FNG), Greenspan (Mateo, FNG) FNGs: 4 Trebek(Isaac, FNG), Greenspan (Mateo, FNG)
COUNT: 7
WARMUP: SSH, IW, arm circles, world’s greatest stretch, windmills
THE THANG: ground work (merkins, mtn climbers, shoulder tap, plank jacks, merkins); end line (rifle carry, lunge walk rifle carry, suicides, merkins, burpee broad jump 2x); coupon work (OH press, squat, curls, chest press, WW3)x4; fight club (Moonman boxing drills); MARY: Mary(flutter, scissor, dying roach, lbc)
ANNOUNCEMENTS: welcome FNGs Isaac(Trebek) and Mateo(Greenspan)! COT: thanks for choosing to take the red pill today. Get after it!