Backblasts

Date: 2026-06-12
AO: Atlantis
Q: Forceps ,
PAX: Palmetto, Hound Dog, Hammerhead, Forceps, Smokee, Teenager, Hammer FNGs: None
COUNT: 7
WARMUP: SSH, Emperial Walkers, Hillbillies, Willy Maze Hays, Veg Root Extractor, Arm Circles (both directions), shoulder stretch. Mosey to the rocks
THE THANG: 2 sets of 10 in Cadence Curls for the Girls, Overhead TriPress, Rut Rows, Wonder Bras, Bus Drivers, Trunk Twists and Groundpounders.

Switch to 2 small rocks:
2 sets of 10 in cadence
Flys, Bentover Rows, Nipplers and Tune in Tokyo
On your 6 for 2 sets of Bench Press and Skull Crushers followed by Heel Taps and Weighted Homer to Marge
Mosey to benches for 2 sets of 10 Step Ups, Dips and Erkins. Mosey to Mary
MARY: Circle of Abs: LBCs, Freddie Mercuries, Hello Dollys, Low Slow Flutter, 60 count Chillcutt Plank, WWIs, 60 count Side plank X1.5. ANNOUNCEMENTS: Kettle Bell workout on Sat mornings in park across from Sandlot.
COT: Do not let your frustrations lead you to sending an email with a tone that could be interpreted as anything but professional.
Prayers- Miguel Perez passed away. Has kids and wife’s. Forces Mom fractured her T-11 will need surgery

Date: 2026-06-12
AO: Terrapin Station
Q: Robo ,
PAX: Enron, CornerKick, Breach, Ripcord, 2 percent, Groundhog, Robo, East Wing, Ice Tea, Walleye, Brisket FNGs: 2 Walleye, Brisket
COUNT: 11

WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, M Phelps, RVE, WMH, Down Dog, WGS, Cobra Kai.

THE THANG: World Cup prep theme.
There have been 22 WC.
Run 100, 22 Merkins, 22 WW2, run back.

11 per team. 48 teams.
11’s:
Run 48 and back.
1 Coupon swing
10 Merkins, etc.

12 groups in WC.
All hold plank.
Each PAX kicks for goal.
If made, next up.
If miss all do 12 Merkins.

48 teams.
PAX in 2 teams.
Alternate shots on goal. Keep team score.
Each miss all do 3 Burpees.
Winning team does lap.
2nd place: 48 squats, run 48 and back.

104 games in WC.
Dora:
Run 48 and back.
Team does:
104 Coupon overhead press
104 Coupon curls
104 Coupon squats

MARY: Dirty dogs.

ANNOUNCEMENTS: Ice Tea’s son doing half Ironman in Cambridge, if I got that right.

COT: 2 year F3-versary for YHC. Been thinking about how the nature of what we do is self-filtering, so we end up with a great group of guys without any additional effort, and the whole thing is a self-reinforcing flywheel. And we appreciate the FNG’s giving it a go.

Date: 2026-06-12
AO: The Driveway
Q: bogey ,
PAX: Roulette, Legacy, Fish Fry, Flat Tire, Bone, bogey, Prestige, Cedar, Flux, Play-Doh FNGs: None
COUNT: 10
WARMUP: SSH, IW

THE THANG: All body mobility movements with a focus on hip mobility

MARY: bat wings

ANNOUNCEMENTS: capital-montessori-kettlebell-club moves to Tuckahoe tomorrow @7am, boneathon (2026) t-shirts are here!

COT: YHC injured himself in Nov 2025. YHC has been on a long recovery journey with PT focused on strengthening and opening hips and surrounding muscle complex, core, etc. YHC was humbled by the power of these small movements to expose his weakness in these areas. YHC encouraged the PAX to balance their workout routines to include smaller movements leading to increased mobility, thus increased durability. Well done men!

Date: 2026-06-12
AO: The Patriot
Q: Strange Brew ,
PAX: Rim Fire, Walker, Wedding Singer, Hops, Strange Brew, Booking, Shake ‘n’ Bake, Jones, Piano Man, Jag, Big Short, Smokey, CableGuy, psdouthit, Malpractice FNGs: None
COUNT: 15
WARMUP: usual with sumo squat
THE THANG: Run to the far end zone and perform rounds of exercises with a group. The first person in the group to complete the set completes the exercise for the entire group. Backpedal to the original goal line and complete 10 burpees.

R1- 60 merkins; 60 body weight squats
R2- 60 curls ; 60 coupon squats
R3- 60 shoulder presses; 60 coupon flutter kicks
R4- 60 coupon plank jacks; 60 cactus jump squats
R5- 10 Blockees; 60 chest presses; 25 dips
MARY: WW II, flutter kicks; Nolan Ryans; stretch
ANNOUNCEMENTS: see announcements
COT: “Always we begin again” is a saying that I heard recently that stuck with me. The idea is that to fail is human but tomorrow is another day with the opportunity to do and be better.

Date: 2026-06-12
AO: Sparta
Q: Baywatch ,
PAX: NOAA, Doodles, Baywatch, Atlas, Hoolihan, Drano, OnlyFans, Monk, Dunder, Byrdman, Half-Caff FNGs: None
COUNT: 11
WARMUP: Frankenstein with other various stretches & warmups
THE THANG: 2 rounds: Pax circle up and grab a domino from the bucket. Pax across call out an exercise. The corresponding pax says what number their domino is. Go around the circle until everyone calls out an exercise. Fellowship run in between.

MARY: Are you feeling lucky?

ANNOUNCEMENTS: My sendoff tomorrow at Rambler’s 7pm

COT: Mindfulness – pay attention and live in the moment. The last moment has passed and the next moment is not guaranteed.