Backblasts

Date: 2026-06-17
AO: The Driveway
Q: Play-Doh ,
PAX: SAAS, Flux, 2 percent, Roulette, Play-Doh, Prestige
FNGs: None
COUNT: 6
WARMUP:
THE THANG:
MARY:

As Rx :point_up:

ANNOUNCEMENTS:

– Thursday kettlebell audible at the_night_owl
– capital-montessori-kettlebell-club summer school is in session the Saturday at terrapin-station

COT:
YHC loves to eat, but is trying to become a guy who eats to live. The same is true of exercising. Living to exercise can risk exercising to the point of injury. Instead, exercise to live well. Exercise must be sustainable to drive long term benefits. Shift success metrics from short-term intensity to long-term consistency and functional capacity.Fitness and strength serve a purpose outside of the gloom. The strength gained from a 5:30 AM beatdown shouldn’t just exist for its own sake; it should manifest as metabolic resilience, injury prevention in daily life, and the capacity to lead and serve others. [Revised for publication.]

Date: 2026-06-15
AO: The Farm
Q: Firehead ,
PAX: Firehead, Infinity
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:

2 Rounds (with some adaptations)
Sprint – whole field
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half field
50 SSH – cadence
25 merkins – count
20 mountain climbers – cadence

MARY:
Penguin crunches, Rosalitas, X factors, American Hammers, side crunches, plank.

ANNOUNCEMENTS:
Hike on Saturday

COT:
With lots of things going on this weekend and month. Be sure to focus on priorities and take advantage of time with those you love.

Date: 2026-06-16
AO: Watkin Warriors
Q: Cookies ,
PAX: Baguette, Horshack, Cookies, Sabre (F3 Mt Airy, MD), FIFA (F3 The Capital), Buckle FNGs: 1 Buckle
COUNT: 6
WARMUP:
20 x SSH,
10 x arm circles (fwd/back),
15 x Michael Phelps’s
10 x Imperial Walkers,
10 x scalp squeezes
THE THANG:
Part 1 — Pull Circuit (x3): Group A on pull-ups, Group B on bent over rows; switched stations, then a lap together = one set.

Part 2 — EMOM (2 rounds): one minute each at your own pace, rotate on the minute — Supermans, Merkins, Squats, Bent-over Flies.

Part 3 — Indian Run (4 laps): trail man dropped 5 burpees, then overtook the pack to the front. Rinse and repeat.

MARY:
Each man picked an exercise and led it around the circle.

ANNOUNCEMENTS: Watkin’ Warriors officially launched, weekly on Tuesday’s. Ruck and float and where to vote.

COT: Count-o-rama, Name-o-rama, named our FNG, announcements (Welcome Buckle!)

Date: 2026-06-16
AO: The General
Q: Papi ,
PAX: DoorDash, Robo, Hops, Papi, Flux, Traveler, Hobbyhorse, Goldfish, Gherkin, Hard Knox, Prestige, Tariff FNGs: None
COUNT: 12
WARMUP:
Fellowship Lap
Imperial Walkers
Hillbillies
LB Arm Circles – F
Bigger
LB Arm Circles – B
Bigger
M Phelps
Root Vegetable Extractor
World’s Greatest Stretch
Cobra Kai

THE THANG:
Era 1 – Primordial Soup – Discovering Movement
LBCs
Bear crawl to 25
Merkins
Bear crawl to 50
LBCs
Bear Crawl to 25
Merkins
Bear Crawl to end
LBCs

Era 2: Ducks and Crabs – “We have limbs now!”
Crab walk to 25
Crab toe touches
Duck walk to 50
Air Squats
Crab walk to 25
Crab toe touches
Duck walk to End

Sea is conquered–>Go to land

Era 3: Early Land Creatures – Lots of legs, not very fast
Inchworm to 25
No Surrenders – on my downs
Bear Crawl to 50
No Surrenders- In Cadence
Inchworm to 25 – No surrenders
YHC feeling generous (guilty?) – Walk to end

Era 4- the Ape Evolution
Gorilla walk to 25
Burpees (Apes discovering they can stand – we’re now human”
Jog it out to end line

Era 5 – F3 Homo Sapiens, we can finally stand, so might as well run Run 0-50, 10 merkins, jog back
Run 0-100, 20 merkins, jog back
Run 0-100 – 0

MARY:
Return to our primordial soup days, just to remember:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
Night Owl Thursday at 6:30
Open Qs available this summer, encouragement to sign up even if haven’t done before

COT:
YHC has realized that his current “era” as a father has made maintaining his friendships difficult – friends with kids don’t have time, friends without kids can’t relate –> Grateful for the community and support from F3, including the encouragement to Q. YHC is working on evolving for this current era

Date: 2026-06-16
AO: Atlantis
Q: 9-Lives ,
PAX: J-Lo, Hammer, Hammerhead, Hound Dog, Mom’s Spaghetti, Palmetto, Dairy Free, 9-Lives, Link (F3 Houston), Triple H, Wrecking Crew, 12th man FNGs: None
COUNT: 12
WARMUP:
– LBAC
– LBAC in reverse
– Katie Ladeckys
– Haymakers
– Learning to Phelps
– Grass Grabbers
– Goofballs
–
THE THANG: Ladder
BBSU on one end V-ups
Bear crawls between and modify Lt. Dans.
Part 2 – circle up and plank waterfall
2 shoulder taps all the way around then 4 shoulder taps, then 2 plank jacks, then 4 plank jacks. Finally all 12 men led 10 reps of an ab exercise. Cool down back stretch. MARY: :point_up:
ANNOUNCEMENTS: GTE in September in Blue Ridge
COT: Q asked every 3rd man to kick us off. Q closed in prayer.