Backblasts

Date: 2025-08-12
AO: delphi
Q: Crop Duster
PAX: Pop Fly, Norm, Rocket, Toolbox, Obadiah
FNGs: None
COUNT: 7
WARMUP: we got warmer
THE THANG: sets of 1, 2, 4, 8, 16, 32 Revers lunge, squat, KBS, OHP, curl, WW3 , bench press MARY: everyone did their favorite 20 count
ANNOUNCEMENTS:
COT: my best days are when I go to F3, thanks for the support and friendship

Tags: delphi, Pop Fly, Norm, Rocket, Toolbox, Obadiah

Date: 2025-08-12
AO: atlantis
Q: Hammer
PAX: Clerk, Furlough, Hammerhead, Smokee, Bougie, Palmetto, Trevor Pevovar, Forceps, Raisin, Hubble, Hound Dog FNGs: 2 Hubble, Hound Dog
COUNT: 11
WARMUP: SSH, IW, HW, Down Dog -> WGS, OYO leg stretching, Mosey to Nationals Park.

THE THANG: Each full flight at the first base gate is 35-40 steps. Workout translated to ~25% of a 9/11 Stairclimb.

4 rounds (endurance building)
– 2 flights, 9 V-ups, 11 Merkins
2 rounds (partner pairs),
– 3 flights, 15 air squats, 10 plank jacks
Mosey to Riverwalk benches
2 Rounds Strength-building
– 10 Single Leg Step-up and jumps (ea)
– 10 Single Leg Get-up and jump (ea)
– 8 Bulgarian Squats (ea, weight optional)

MARY: Deadbugs, Hollow Holds, Plank hold

ANNOUNCEMENTS: 9/11 stairclimb is coming up. Check Announcements for links to the channels for the climb and the rucks.

COT: Stairs, like life, just keep coming at you. Look to your community for the motivation to keep moving forward, one foot in front of the other.

Tags: atlantis, Clerk, Furlough, Hammerhead, Smokee, Bougie, Palmetto, Trevor Pevovar, Forceps, Raisin, Hubble, Hound Dog

Date: 2025-08-12
AO: oldmansoccer
Q: Jenner
PAX: Disco, 2 percent, Breach, Vila, Pat, Ajay, Kyle, Aman
FNGs: None
COUNT: 9
WARMUP: somewhat
THE THANG:
Good soccer this morning. We had 9, larger goals, and had Collective Soul as well as K-pop on the radio. MARY: nope
ANNOUNCEMENTS: none
COT: Hopefully larger goals in life lead to more scoring just like this morning.

Tags: oldmansoccer, Disco, 2 percent, Breach, Vila, Pat, Ajay, Kyle, Aman

Date: 2025-08-12
AO: thegeneral
Q: Summit
PAX: citrus, Gherkin, Lazlo, Robo, Messy
FNGs: None
COUNT: 6
WARMUP: IC SSH, IW, CP, WMH, DD, CK

THE THANG: The Billy Madison (12 reps of 12 exercises…pyramid style) 1. Mountain Climbers (2 is 1)
2. Coupon Toe Taps (2 is 1)
3. Cactus Jump Squats
4. Boxcutters with Coupons
5. Calf Raises
6. Freddie Mercuries (2 is 1)
7. Mucho Legos
8. Leg Raises with Coupons
9. Coupon Thrusters
10. Dirty Dogs (6 each leg)
11. Coupon Plank Jacks
12. Burpees

All PAX completed 12th grade!

MARY: Some yoga stuff

ANNOUNCEMENTS: Stair climb & overnight ruck; Old Rag Hike

COT: Be quick to listen and slow to speak.

Tags: thegeneral, citrus, Gherkin, Lazlo, Robo, Messy

Date: 2025-08-11
AO: terrapin-station
Q: 2 percent
PAX: Jenner, Ice Tea
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Don Quixotes, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Cascada – Squat-Squat-Jumps, Butt Kickers, Side to Side, Front to Back hops to “Everytime We Touch”
6 rounds of compounding block work adding a new exercise at the start of each new round. After each round we mosey’d to the playground and did 10 pull ups. 10 reps of the following exercises: Overhead Press
Bicep Curls
Single Handed Bent Over Rows L&R
Copperhead Squats w/ Coupon (IC)
Coupon Swings
Atlas Shrugs

MARY: Box Cutters, Jenner’s Canoe Boat, LBC’s, Nolan Ryans

ANNOUNCEMENTS: 9/11 Stair Climb, 2ndF Happy Hour tonight at Astro Pub, IPC’25

COT: YHC just got back from his 30th high school reunion. It was great to see some old classmates and friends. A reminder to reach out to those who you are think about often but have lost touch with. They’ll be glad you did.

Tags: terrapin-station, Jenner, Ice Tea