Backblasts

Date: 2026-04-24
AO: Horizon
Q: 3 mile ,
PAX: Kodiak, sticks, Poe, Trademark, 3 mile, Shake ‘n’ Bake
FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG: Dora Partner up.
– 100 Merkins
– 200 squats
– 300 LBCs
Team does eight burpees after completion of each exercise.
F3 Ultimate. 100% awesome
MARY: incorporated into workout
ANNOUNCEMENTS: Murph, convergence, Boneathon, Boardwalk HH
COT: “the difference between inspiration and jealousy is curiosity.” We’re all running our own race and fighting our own battles, including the dude you think has it all figured out. He doesn’t. But he is likely willing to share his story – the good, the bad and the fugly. Be curious.

Date: 2026-04-24
AO: The Driveway
Q: Fish Fry ,
PAX: Fish Fry, Landscape, Prestige, Tariff, Play-Doh, Legacy, Cedar FNGs: None
COUNT: 8
WARMUP: Mostly mixed throughout the workout by body part
THE THANG:
Feet
Toe lifts
Heel lifts
Heel walk to awning
Toe Walk to awning
Heel chase
Toe Chase
Hip Hoppers
Good morning

Legs
Weighted calf raises
Seated figure four
Pigeon Pose
Pigeon and lift up knee and lean forward and hinge forward
Wall sits passing coupon
Squat challenge
Split squats
Hip flexor/ hamstring stretch
Hold weight overhead and foot over cone with front leg
Legs straight out front and lift over cone

Hips
Windshield Wipers
90-90 position hip extension
90-90 Lift back ankle for external rotation
90-90 life whole leg
90 degrees extend leg straight with heel to the sky
Copenhagen lifts
High plank with leg over and stretch
Kickstand rocks
Kickstand leg lift

Shoulders
Shoulder over cone to side
Shoulder over cones to front
Hands back of head and lift up elbows
I, y, t, w
Shoulder rotation along the wall

MARY: J Los, Reverse Toy Soldiers
ANNOUNCEMENTS: New Thursday night AO over the summer, Murph, Convergence, Boneathon
COT: I’ve had to work through a lot of injuries the past two years. Almost all of them have been due to some supporting muscle, not the main muscle that was hurt. Today strengthened supporting muscles we don’t often think about.

Date: 2026-04-24
AO: Terrapin Station
Q: Ice Tea ,
PAX: East Wing, V8, Flipper, 2 percent, Ripcord, Sloop, Ice Tea, Hobbyhorse, Rebar FNGs: 1 Rebar
COUNT: 9
THE THANG: Mini-Murph
Ran the hill in front of Terrapin Sta.
Reassembled at pull-up bars on side of Tuckahoe and did 6 rounds of the following:

AMRAP pull-ups
15 Merkins
20 BW Squats
10 count rest
Rinse & repeat
-THEN-
Ran approx 1 mile loop.

MARY: Flutter kicks & dirty dogs

ANNOUNCEMENTS: Lots of ways to do the Murph. Break it up how you like.

Thursdays this summer we are introducing evening workout followed by Beer-o-teria. We need Qs. You can choose the post-beatdown fellowship location. Bring an FNG.

COT: Make sure you step outside the day-to-day routine to nourish your relationship with your spouse or significant other. This is very important and you should make time for this.

Date: 2026-04-24
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Squatter, Short-Timer, Lumbergh, Infinity, Firehead, Ground Crew FNGs: 1 Ground Crew
COUNT: 7
WARMUP:
SSH
LBC
IW
DQ
Mosey
THE THANG:
10 reps, run 40 yards, 10 reps, run 40 yards, etc to 50 reps – (4xMerkins + 4xMt Climbers) x3, so 12 reps for this one
– LBCs
– Seal Jacks
– (1xSquats + 2xLunge) x10
– Flutter Kicks
– Plank Jacks
– Monkey Humpers
MARY:
Tempo LBC
ANNOUNCEMENTS:
Saturday road cleanup at 0730
COT:
Thankful my 2.0 put me in an EH long enough to get me out into the gloom. It has been a good year.

Date: 2026-04-24
AO: Rec League
Q: Promoter ,
PAX: John Kluge, Promoter, Baguette, FIFA (F3 The Capital), The Situation FNGs:
COUNT: 5
WARMUP: Home base step ups and skip steps
THE THANG: Step aerobics!
Each round: Home base into skip steps, followed by one round of: Staggered squats (one foot on step)
Walking Merkins (hands on step)
Bulgarian split squats (tail foot on step)
Elevated Merkins (one hand on step)
Jump into jump squat
Normal/wide/diamond Merkins
Latvian split squat (lead leg on step)

Finisher pulled together all variations, plus one minute skip steps

MARY: Peter Parkers, Supermans, seated reverse crunch, thruster into plank jacks

ANNOUNCEMENTS: Convergence 6/6

COT: Be flexible!