Backblasts

Date: 2025-08-04
AO: social-distance
Q: 2 percent
PAX: Piano Man, Roadkill, Wedding Singer, Popeyes, Leo, Rim Fire, Big Short FNGs: None
COUNT: 8
WARMUP: yes, on the drive over at every red light
THE THANG: 7-8 miles
MARY: 40ish Merkins
ANNOUNCEMENTS: check the channel
COT: They say the best things take time. That’s why I’m always late.

Tags: social-distance, Piano Man, Roadkill, Wedding Singer, Popeyes, Leo, Rim Fire, Big Short

Date: 2025-08-04
AO: horizon-ao
Q: sticks
PAX: Purple Rain, Magoo, SPINAL TAP, Attache’
FNGs: None
COUNT: 6
WARMUP: Stretching, SSH, CP, WMH
THE THANG:
Perform AMRAP each of 5 standing coupon exercises (rotate through continuously):

Coupon Curls
Coupon Rows
Coupon Deadlifts
Coupon Overhead Press
Coupon Lunges

Every minute on the minute: Drop the coupon and do 3 Burpees, then resume where you left off.

DORA
100 Coupon Squats, 100 Kettlebell Swings, 100 bench presses
Partner – Murder Bunny + Farmers Carry to 18

MARY: LBC’s
ANNOUNCEMENTS: 9/11 Stair Climb
COT: Stay cool under stressful times

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

Date: 2025-08-04
AO: terrapin-station
Q: citrus
PAX: 2 percent, Short Rib, CableGuy
FNGs: None
COUNT: 4
WARMUP: SSH, air squats, WMH, michael phelps, down dog, worlds’ greatest stretch

THE THANG:
IPC 2018, week 1:
50 Air Squats
40 BigBoi Sit Ups
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run 400 Meters (lap around a track)

Round 4 was completed St Louis style (divide reps by 10).

MARY: penguin crunches, LBCs, toy soldiers, Nolan Ryans

ANNOUNCEMENTS: sept11stairclimb and sept11ruck; thegrunt is in Nov; the free coupons won’t be here forever.

COT: 30 seconds of quiet reflection – what’s the thing you’re going to stop putting off and take care of this week?

Tags: terrapin-station, 2 percent, Short Rib, CableGuy

Date: 2025-08-04
AO: thefarm
Q: Infinity
PAX: Squatter, Trilogy, Firehead, Lumbergh
FNGs: None
COUNT: 5

WarmUp: SSHs, Don Quixote, Piano Tappers, Learning to Fly, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Air Squats,
20 T-Claps, and
Mosey

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey

Round 3:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Mosey

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey

Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Mosey

Round 7:
15 Hand-release pushups
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
Listen to ”Bring Sally Up” with air squats

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time
– Alternate between high and low plank each time you hear “comfort”

Announcements: @Running Man had Q Wednesday and @Firehead has Q Friday.

CoT: Recited the Gonzaga Prayer.

Tags: thefarm, Squatter, Trilogy, Firehead, Lumbergh

Date: 2025-08-04
AO: thepatriot
Q: Anchorman
PAX: Bob the Builder, Lazlo, Smokey, Big Short, Momentum, NASCAR, Fiddler, Prestige, Deliverance, DoorDash, Piano Man, Halfpipe FNGs: 1 Halfpipe
COUNT: 12
WARMUP:
– 20x Side Straddle Hops (IC)
– 10x Imperial Walkers (IC)
– 10x Arm Circles (FWD + REV, IC)
– 10x Cherry Pickers (IC)
– 10x Willie Mays Hayes (IC)
– Downward Dog stretch
– World’s Greatest Stretch (each side)
– Cobra Kai stretch
THE THANG:

Start at Goal Line
Staggered start. Each round consists of:
1. 10 Burpee Buy-In
2. Sprint to 25-yard line → 20 Overhead Press (with block)
3. Bear Crawl to 50-yard line → 20 Block Curls
4. Sprint to other 25-yard line → 20 Goblet Squats
5. Bear Crawl to Goal Line
6. 10 Pull-Ups
7. Run Bleachers (halfway up and back)
8. Return to Goal Line
Repeat full circuit 2x

10 Burpees at Goal Line
Sprint to 25 → 20 Jump Squats
Bear Crawl to 50 → 10 Blockees
Sprint to 25 → 20 Mountain Climbers (IC)
Bear Crawl to Goal Line
10 Burpee Buy-In Again and go back

Final Push
– 5 Blockees
– 15 Curls
– 15 Goblet Squats
– 5 Blockees

MARY:
20 x Big Boy situps
10 x Freddy Mercury (IC)

ANNOUNCEMENTS: 9/11 Stair Climb

COT:
YHC spoke about his daughter and how, for a season, it felt like they were drifting apart — as she leaned more into her world of girl things like makeup and shopping, it became harder to find shared ground. But recently, he common bond in live music.

Her passion for concerts and music opened a door, and YHC made the intentional decision to walk through it — as it recently culminated in a Europe trip that centered around a music festival where her favorite artists were playing.

As leaders, fathers, brothers, we need to empower the passions of those around us. Sometimes we’re called to step into their world, to find that one shared thread and pull on it with love.

Intentionality means meeting them in their passions and pouring into them.

Tags: thepatriot, Bob the Builder, Lazlo, Smokey, Big Short, Momentum, NASCAR, Fiddler, Prestige, Deliverance, DoorDash, Piano Man, Halfpipe