Backblasts

Date: 2025-08-02
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Birdman, William Savage, F3 Scabby, Deagle, Tiger Lilly, Pigeon, Andrew Churchill, Baguette, Mac N Cheese, Leonardo, Paw Patrol, Moon Man, Lilly Pad, Cookie (2.0) FNGs: 1 Cookie (2.0)
COUNT: 15
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
20 LBC IC
20 Spider-Man SC
15 LBC IC
15 Spider-Man SC

ANNOUNCEMENTS:
Moon man boxes and plays music and recently had a live concert that was a smash success!

Ruck n float went well

COT:
Be patient with your 2.0’s!

Tags: freestate, Birdman, William Savage, F3 Scabby, Deagle, Tiger Lilly, Pigeon, Andrew Churchill, Baguette, Mac N Cheese, Leonardo, Paw Patrol, Moon Man, Lilly Pad, Cookie (2.0)

Date: 2025-08-02
AO: thesandlot
Q: 2 percent
PAX: Popeye, Rim Fire, Memento, citrus, Rebound, Pepco, Forceps, Big Short, Legacy, Defiance, @Boyardee, @Crease FNGs: None
COUNT: 13
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Don Quixote’s; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Moroccan Night Clubs; Downward Dog; World’s Greatest Stretch; Fellowship Lap

THE THANG:
Running hip out
Running hip in
Running forward and backwards 50-75-100%
Bunny hops
High knees
Bounding
Various cone drills
Stand on on leg, pass ball around your waist -30 seconds – 2x Single leg stance, throw ball to partner and try to maintain balance 2x Soccer toe taps 2x 30 seconds
Soccer ball merkins 2x 30 seconds

3 goals (all very far away) – one small, two big – kick it, miss it, 5 shoulder taps IC, make it get back in line – go fast. Congrats to @Boyardee for the being the only one to make it!

Crabs vs. Bears soccer match – you had to be there

MARY: Flutter Kicks

ANNOUNCEMENTS: 9/11 Stair Climb, Overnight Ruck for total psychopaths, Slightly but not fully Overnight Ruck for the less sane, IronPax coming in September, Flourishing Seeds

COT: 30 seconds of meditation courtesy of Bad Bunny

Tags: thesandlot, Popeye, Rim Fire, Memento, citrus, Rebound, Pepco, Forceps, Big Short, Legacy, Defiance, @Boyardee, @Crease

Date: 2025-08-01
AO: atlantis
Q: Hammerhead
PAX: Hammer, Clerk, Raisin, Furlough
FNGs: None
COUNT: 6
WARMUP: SSHs, GMs, CPs, WMHs, ImpWlkrs, Shuffleshuffletouch, Snowboarders THE THANG: Football Toss
Each Pax takes a turn at the toss. The particular lay of the egg determines Upper Lower Body (legs) or Ab exercise routine. MARY: Hollow Bodies – variation of the following set
ANNOUNCEMENTS: 9.11 Stair Climb, get ready! Also be sure to tag your Emerg Contact info into your Slack profiles. Thank you Hammer!! COT: Ambassadorship

Tags: atlantis, Hammer, Clerk, Raisin, Furlough

Date: 2025-08-01
AO: terrapin-station
Q: Breach
PAX: Breach, 2 percent, Goldfish, meister, Ice Tea
FNGs: None
COUNT: 9
WARMUP: SSH, IW, Hillbillies, MP, MNC, DD, WGS, CK, Apolo Ohnos, Burpees THE THANG:
3 Cone Drill, 2 x through. Waiting PAX with coupon doing overhead press and curls 6 Vertical Jumps / 20 yd side shuffle (5 x through)
20 yard sprints / 10 merkins (5 x through)
6 x Broad Jumps / planks (5 x through)
5/10/5 Drill / Peter Parkers (5 x through)
40 Yard Dash (5 x through)
MARY:
Broken Bicyles, WWIIs
ANNOUNCEMENTS: Sept 11 Climb (see 2 percent)
COT: Discussed the ethics (or lack there of) of companies who target their products to kids. Specifically junk food, big tech algorithms, consumer products companies, etc

Tags: terrapin-station, Breach, 2 percent, Goldfish, meister, Ice Tea

Date: 2025-08-01
AO: horizon-ao
Q: CableGuy
PAX: 3 mile, Old Bay, Attache, Kombucha
FNGs: None
COUNT: 5
WARMUP: SSH, IW, AC, CP, WMH, DD, CK
THE THANG:
Each Pax must perform the following, with the first Pax to finish releasing the group to move on to the next exercise. And there’s an EMOM timer running – all owe 3 Burpees per minute. Exercises were: 50 Overhead Press
100 Flutter Kicks IC w block
150 Goblet Squats
200 Chest Press
250 Side Straddle Hops (SC)
Thang 2:
Mosey the campus with rings of fire:
High plank/20 merkins
Al Gore/10 Copperhead Squats
5 Shoulder Taps IC/5 Mountain Climbers IC x 5 rounds
High Plank/10 Hand Release Merkins
MARY: LBC, Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: 9/11 climb coming up
COT: I’ve been alone in the house for roughly the past 24 hours. Started to get weird immediately. But I made plans with friends, plans tonight with my brother and one returning child, and it’s a nice opportunity to reconnect. Next time your family scatters in every direction, mix up your routine a little and reconnect with folks.

Tags: horizon-ao, 3 mile, Old Bay, Attache, Kombucha