Backblasts

Date: 2026-06-16
AO: Delphi
Q: Pop Fly ,
PAX: Doodles, Toolbox, Peanuts, Flea, Crop Duster, Part-Time, Atlas, Pop Fly, Norm, Dunder, NOAA, Nano, Obadiah FNGs:
COUNT: 13
WARMUP: Yes
THE THANG: 4 Corners
1 minute EMOM timer for 32 minutes
Each corner had 4 rounds + mode of transportation
MARY: No
ANNOUNCEMENTS: Not really
COT: Bring joy to others

Date: 2026-06-15
AO: Terrapin Station
Q: 2 percent ,
PAX: Vila, 2 percent, Groundhog, Enron, Ripcord
FNGs: None
COUNT: 5
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 around the neighborhood and stopped along the way for a few progressions: Squats/lunges
• 10 Slow Squats
• 10 Lunges IC
• 10 Curtsy Lunges
• 10 Lunge Pulse IC
Merkins
• 10 Slow Merkins
• 10 Prison Merkins IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Alternating Step Up IC
• 10 Alternating Step Up w/ High Knee IC
• 10 Box Jumps
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge
Hips
• 10 Hip Dip
• 10 lateral Hip raises
• 10 90/90’s

MARY: 3 rounds in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: Night Owl, 9/11 Stair Climb

COT: 1 minute meditation in corpse pose.

Date: 2026-06-15
AO: The Patriot
Q: SAAS ,
PAX: SAAS, DoorDash, Big Short, CableGuy, Lucius, Rim Fire, Wedding Singer, Craigs List, Bob the Builder, Strange Brew, Piano Man, Malpractice FNGs: None
COUNT: 12
WARMUP: usual
THE THANG: celebrated the following June 14th birthdays

– United States Army (1775) — 251 squats
– Flag Day (1777) — 249 4-count shoulder taps
– Che Guevara (born 1928) — 98 4-count mountain climbers
– Donald Trump (born 1946) — 80 4-count american hammers
– Boy George (born 1961) — 65 4-count lunges
– Evan Benoit (born 1977) — 49 burpees

Done Dora-style, with 98 yard coupon carry (PAX’s choice) for alternating partner. For extra America, 13 thrusters with a 35# wooden plank of the pledge of allegiance.

Fellowship lap as each pair finished, held plank and waited for six.

ANNOUNCEMENTS: night owl Thursday, ruck and float being organized

COT:
Jesus told us to “love our enemies”. The quote “hate cannot drive out hate, only love can do that” has been attributed to MLK, Gandhi, and Buddha, and graces many a yard sign here in Arlington. But we are hypocrites, all of us have hate in our heart, maybe even toward some of the June 14th birthday boys. It is hard to love our enemies, but we can at least say happy birthday to them. It’s a start.

Date: 2026-06-15
AO: Horizon
Q: Kodiak ,
PAX: sticks, Brown Bag, Kodiak, Poe, Bo, Bellhop, SPINAL TAP, Sunshine, 3 mile FNGs: None
COUNT: 9
WARMUP: SSH, MP, IW, DQ, WMH, AC, DD, UD, stretching
THE THANG: Pax did a circuit with a runner carrying a log or dribbling a soccer ball as the time. Exercises included:
Squats, man-maker burpies, merkins, KB swing, overhead press, a core exercise and shuttle run. Fellowship lap between each set. MARY: bird dog, 53 LBCs
ANNOUNCEMENTS: Coffeteria today
COT: Thanks for coming out to celebrate my birthday

Date: 2026-06-15
AO: Hamilton
Q: Sloop ,
PAX: Traveler, Jag, Goldfish, Hobbyhorse, Sloop, Tariff
FNGs: None
COUNT: 6
WARMUP: the usual
THE THANG: Ladder 5, 6, 7, 8
Shoulder Press
Squat
Run 1 lap
Ladder 5,6,7,8
Bent over rows
Curls
Run 1 Lap
Ladder 6,8,10,12
Step Ups
Tricep Dips
1 Rifle Carry across the field

MARY: 3 rounds of
Boat pose aka Hollow Rock 30 count
Shoulder taps 30 count
ANNOUNCEMENTS: night_owl on Thursday evenings
COT: it takes a lot of work to keep things steady at work, with family, the community and yourself. All are important so keeping juggling.