Backblasts

Date: 2026-06-22
AO: Terrapin Station
Q: Ripcord ,
PAX: Ripcord, Groundhog, CableGuy, Goldfish, Landscape
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty Arm Circle, Michael Phelps, Down Dog

THE THANG:
Dora – 1250 reps across two people
Round 1 —-
1. Coupon Squat (x100) / Jog 50yd
2. Coupon Curl (x150) / Rifle C 50yd
3. Body Weight Lunge (x200) / Farmer Carry 50yd
4. Coupon Shoulder Press (x250) / Jog 50yd
5. Coupon Chest Press (x300) / Farmer Carry 50yd
= 1000 reps

Round 2 —-
:arrow_up: Again but 50reps each / Jog 50yd
= 250 reps

MARY:
Coupon Tricep Extension (x15 4C)
Freddy Mercury (x15 4C)
Merkin (x10 4C)

ANNOUNCEMENTS: None

COT:
As a father sometimes you think about doing the big things for your family.
But it’s not always about being a superhero, it’s about showing up, being consistent, being steady, and doing the small actions that make the difference.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Kodiak, Purple Rain, Attache’, 3 mile, SPINAL TAP, Disco FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Kodiak, Purple Rain, Attache’, 3 mile, SPINAL TAP, Disco FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Kodiak, Purple Rain, Attache’, 3 mile, SPINAL TAP, Disco FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Purple Rain, Kodiak, 3 mile, Disco, Attache’, SPINAL TAP FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.