Backblasts

Date: 2026-06-18
AO: The Night Owl
Q: Legacy ,
PAX: Sloop, Jag, Legacy
FNGs: None
COUNT: 3
WARMUP: ssh, imp walker, hill Billy, DEADLIFTS
THE THANG: EMOM Swings — about 200! Then, clean practice. With some press. A display of the steering wheel squat. MARY:
ANNOUNCEMENTS: Beer in two minutes!
COT: Let’s get beer!

Date: 2026-06-19
AO: Downrange
Q: Trademark ,
PAX: Trademark, Coach, Captain
FNGs: None
COUNT: 3
WARMUP: Plank while reading a psalm, leg extension walk, knee pull walk, a skip, b skip, leg extensions, inch worm, worlds greatest, cobra Kai.
THE THANG: three station Dora. Station 1 – Jump rope, station 2 – rotating exercise, station 3- fireman’s carry.

Exercises at station 2: 100x man makers, 200x weighted pressing squat walker :fire:, 300x weighted squats.

MARY: 25x Freddy mercury, 25x American hammers, 1:25 plank.

ANNOUNCEMENTS: n/a
COT: We prayed that PAX will care for themselves as much as they care for others.

Date: 2026-06-19
AO: Horizon
Q: 2 percent ,
PAX: Vila, Kodiak, Hobbyhorse, Bo, Brown Bag, Bellhop, sticks, 3 mile, Poe, 2 percent 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: Mosey’d for some progressions on the field and around the campus

Squats/lunges
• 10 slow squats
• 10 lunges IC
• 10 curtsy lunges
• 10 lunge pulse
Merkins
• 10 Slow Merkins
• 10 Prison IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Step Up IC
• 10 Alternating Step Up with Knee Hold
• 10 Box Jumps
PULL UPS
• 10 second hang
• 10 scapula retraction
• Max Effort Pull Ups
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge

MARY: 1 round in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float

COT: Today is Juneteenth. We are all carbon-based life forms with the same gooey insides. A gentle reminder to love one another.

Date: 2026-06-19
AO: Atlantis
Q: Hammer ,
PAX: Hammerhead, Palmetto, Hammer, Mom’s Spaghetti
FNGs:
COUNT: 4

WARMUP: the usual suspects: SSH, lbac, I/Y/T, down dog/ WGS, hammy stretch
THE THANG: mosey to the bridge, Norwegian 4×4: Four sets of: 2 minute hard run (85%max), out+ back. 3 minutes of iso holds in between (mostly shoulders chest and core). MARY: cross-body crunches + scissor kicks
ANNOUNCEMENTS: hard to believe but 9/11 stair climb is coming!! Start planning for that in your Qs. After Tuesday, I’m out of town for 3 sessions.
COT: Being a leader when you’re not the SME. Finding your role and staying humble.

Date: 2026-06-19
AO: Terrapin Station
Q: CableGuy ,
PAX: Ice Tea, Breach, CableGuy, Slider, Ripcord, Groundhog, Enron FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, AC, CP, WMH, DD, CK
THE THANG: Split into two teams. Team 1 begins progress toward 100 reps of an exercise while Team 2 carries blocks for a lap around the circle. Keep a running count and switch off. All PAX do all the reps, start and finish as a team. Exercises and carry’s were: Burpees/Farmer’s Carry
Bodyweight Squats/Rifle Carry
Curls/Shoulder Carry
Merkins/Farmer’s Carry
Flutter Kick (2 is 1)/Rifle Carry
MARY: None
ANNOUNCEMENTS: None
COT: YHC has his youngest at beach week this week. It’s empty nest boot camp for him and his M. Support your partner and find empathy whether or not you feel the same way. What goes around comes around and you’ll need that support from her/him at some point!