Backblasts

Date: 2025-07-31
AO: ruck-dynasty
Q: Fiddler
PAX: Lazlo, Shake ‘n’ Bake, SAAS, Periscope, Hobbyhorse, Fish Fry, Groundhog FNGs: None
COUNT: 8
WARMUP: put on heavy backpacks
THE THANG: ~3.6 miles, including a loop through the woods (https://footpathapp.com/tracks/A84353DA-0AFF-43E6-81A8-377A709C0215) MARY: take off heavy backpacks
ANNOUNCEMENTS: none
COT: none

Tags: ruck-dynasty, Lazlo, Shake ‘n’ Bake, SAAS, Periscope, Hobbyhorse, Fish Fry, Groundhog

Date: 2025-07-31
AO: hoya-paxa
Q: Gherkin
PAX: Daaa Auditor
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Run to the football field

AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
45 second rest in between sets
1 Merkins
2 LBCs
3 Bobby Hurleys

11s
• Shoulder Taps (IC)
• Mountain Climbers (IC)

Mosey back from the football field to the AO

MARY
American Hammer

ANNOUNCEMENTS
• 9/11 Stairclimb & Overnight Ruck the night before
• Announcement Channel
• Prayers for the HIMs going to Cameroon on August 6 (next Wednesday).

COT
Last weekend was Mick Jagger’s birthday. At 82, he still leads the Rolling Stones and performs concerts regularly. His shows are 2 to 3 hours and he works hard during his shows. How is he doing so much at 82? He works out 5 to 6 days a week for 2 to 3 hours per day. His routine consists of strength training, cardio (including dance workouts), running and sprints, yoga, pilates and meditation. It’s paid off – he’s 82 years old, has 8 kids (with 5 women, so perhaps not an ideal relationship role model), 7 grandchildren and 3 great-grandchildren. So if a former drug user, heavy drinker and smoker can still be working out at 82, we’ve got no excuses to not get after it and keep fit – for our family and friends as well as ourselves.

Tags: hoya-paxa, Daaa Auditor

Date: 2025-07-31
AO: thehighlands
Q: LTD
PAX: Hammer, Flat Tire, Malware, LTD, Jag
FNGs: None
COUNT: 5
WARMUP: Each Pax selects a warmup: side straddle hop, Don Quixote, root vegetable extractor, merkin, overheard press
THE THANG: Grab a rock and bring it to the corner of the soccer field. Execute 4-station circuit using the corners of the field. Perform each station until the whistle blows
Alternate stations from upper body to lower body, again using a potluck approach – Dips, The Prudential, Diamond Merkins, Pick up the Rock and Press Overhead, No Surrender, Protractor (X2), Jump Squat. . Movements between the circuits varied from sprint, to bear crawl, to skip, to jog backwards.
Mosey to the basketball court for a game of 3-on-2 Burpee basketball. Air ball equals five Navy SEAL Burpees and a turnover. Miss with contact, equals five regular Burpee’s and a turnover. Warning – Malware and Flat Tire both have game! MARY: Flutter kicks, LBC, Bicycles, Dying Cockroach, Plank
ANNOUNCEMENTS: please enter your emergency contact info into Slack, and/or wear it (e.g., wristband); 9/11 stair climb coming up
COT: today is national whistleblower day. We talked about when Jesus cleared the temple that had been converted into a marketplace. Be brave in speaking up about wrongdoing. Do it with a heart towards reconciliation, not condemnation.

Tags: thehighlands, Hammer, Flat Tire, Malware, LTD, Jag

Date: 2025-07-30
AO: thefarm
Q: Trilogy
PAX: Squatter, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Willy Mays Hayes
Imperial Walkers

THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
1. SSH, IC
2. Merkin, OMD
3. Grady Corn, IC
4. Squats w/ Calf Raise, IC
5. Dirty Dog, IC
6. Mountain Climbers, IC
7. Bird Dog, IC
8. Glute Bridges, IC
9. Dips, IC

Movements:
1. Lunge Worm
2. Frankensteins
3. Lunge Walk
4. Crab

MARY:
LBCs
X-Factor

ANNOUNCEMENTS:
Moonshine Q for Friday
Need Q for Ruck on Saturday

COT:
I have been Q a few times now and I think I’m doing better but I still struggle some. Just wanting to make sure I don’t suck, at least.

Tags: thefarm, Squatter, Firehead, Running Man

Date: 2025-07-30
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
25 SSH IC
15 IW IC
10 merkin IC
Down dog stretch
Cobra Kai
Greatest stretch ever
WMH

THE THANG:
Bottom of the hill. Pax 1 does 3 blockies then farmer carriers two coupons other hill. All other pax run up the hill then attempt to complete (together in SC) the following exercises before pax 1 arrives. If successful, begin mosey (pax 1 leaves blocks behind). If unsuccessful, 3 burpees then mosey. Mosey ends back at start point. Pax 1 takes blocks back down the hill. Next pax assumes blockie/FC.

25 SC merkins
20 SC squats
30 SC shoulder taps
20 SC IW squats

MARY:
20 LBC IC
20 Peter Parker’s SC
15 LBC IC
15 Peter Parker’s SC
10 LBC IC
10 Peter Parker’s SC

ANNOUNCEMENTS:
None

COT:
If your M is pissed off and/or generally annoyed but you (as far as you know) didn’t have anything to do with it, just shut your mouth and roll with the tide.

Tags: potomac-rising, Baguette, Promoter, Tiger Lilly