Backblasts

Date: 2026-06-15
AO: The Driveway
Q: bogey ,
PAX: Prestige, bogey, Legacy, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, MNC, WM, WMH, DDog, Kobra Kai

THE THANG: Carry coupons for 100yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.
PAX took turns rotating out of a loaded a carry run and into a battle ropes session. The battle ropes rotations went for the duration of the carry sessions.

Round 1
100 yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins

Between Rounds: 15x t-merkins IC, 10x mtn climbers IC, 10x shoulder taps IC

Round 2
100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin…
Carry 2 – Zercher Carry (hold coupon in crook of elbows), or Front Rack Carry, drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins

Between Rounds: 12x no-cheat merkins IC, 10x mtn climbers IC

MARY: 50x flutter kicks IC

ANNOUNCEMENTS: the_night_owl is calling you Thursdays…answer the call

COT: YHC shared the importance of continuing to EH men in our communities. F3 can be transformative and life-changing. Someone likely EH’d you. You are thankful for that EH. Now pay it forward. Well done today men!

Date: 2026-06-15
AO: Acropolis
Q: NOAA ,
PAX: Peanuts, Rambler, Hightower, OnlyFans, NOAA, Half Caf, Byrdman FNGs: None
COUNT: 7
WARMUP: Normal Stuff

THE THANG:
Ricky Bobby around track

On Football field:

Rifle Carry 10 yards then exercise:
10 Thrusters
20 WWII
30 Cross over Merkins
40 Squats
50 Overhead Press
40 Squats
30 Cross over Merkins
20 WWII
10 Thrusters

Each PAX called exercises on way back

MARY: PAX called exercises

ANNOUNCEMENTS:
Ruck and Float
Rambler’s Fall AT Hike

COT: everyone is busy with family, work and life. Take the time to do the things that are truly important.

Date: 2026-06-14
AO: Delphi
Q: Nano , Roddick
PAX: Nano, Roddick
FNGs: None
COUNT: 2
We ran
We read about Leadership
We talked

Forgot the proof of life

Date: 2026-06-13
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Play-Doh, Legacy
FNGs: None
COUNT: 3
WARMUP: Imp Walker, Hill Billy, Will Mayes Hayes, LBAC, Heel Walk, Dead Lifts
THE THANG: We did A&A style EMOM with heavy swings — 20 rounds. 15 seconds of work, then a full :60 second rest period.

Then,
We did clean practice. Focusing on good form. Then a clean ladder of 5-4-3-2-1 reps (adding presses if PAX desired)

Then, just a quick overview of the squat.
ANNOUNCEMENTS: Coffeteria after
COT: We doing two things simultaneously. 1) Getting the best 1stF that we can–the best workouts that we want; don’t do a workout you don’t want to do; and 2) Building a community —

Date: 2026-06-12
AO: Horizon
Q: 3 mile ,
PAX: Hobbyhorse, Bo, Lazlo, Attache’, Poe, Kodiak, 3 mile, SPINAL TAP, Bellhop FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
BDMLS –
5 Burpees, add 10 Deadlifts (single leg) add 15 merkins 20 LBCs 25 squats Partner up, pax 1 backward run, pax 2 5 merkins then catch pax 1. Repeat Xtreme F3 Ultimate
MARY: lots of LBCs
ANNOUNCEMENTS:
COT: gratitude for all the things – seasons, F3, dudes showing up, and on and on and on.