Backblasts

Date: 2026-04-17
AO: The Driveway
Q: Legacy ,
PAX: Play-Doh, Legacy, bogey, Strange Brew
FNGs: None
COUNT: 4
Preblast: The Driveway Mobility
Date: Friday, April 17
Time: 0530
Where: thedriveway – https://www.google.com/maps/search/?api=1&query=38.9101,-77.1467 Event Type: Mobility
Q: Legacy
HC Count: 3
HCs: Legacy Strange Brew Play-Doh
Bring a yoga mat and appropriate coupons
Note for Gorilla Rows you might want 2x coupons of same weight

WARM-UP / PREP (General,Ankles, Hips, Core)
– Ankle Walks
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
– The Sweater

THE THANG:

BLOCK 1: CORE & FULL BODY BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)

BLOCK 2: RDL BULGARIAN SEQUENCE

• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)

BLOCK 2: UPPER BODY ARMOR

• introducing Gorilla Rows as a substitute for Bent-over Row (8-10 reps); we crowd-sourced the coaching points — thank you Play-Doh for the help!

BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Steve Maxwell Spinal Wave – Dynamic

ANNOUNCEMENTS: Q Trifecta May/June; New Kettlebell AO!!!!!’

COT: Anti-Aging advice from Dave Kovar (1988 U.S. Martial Arts Champion (Heavyweight Division)— as you age, you can maintain the intensity; it’s the volume you have to watch. This is a double-edged sword but there is an interesting upside — late in your respect period you can get most of the workout you need in a short amount of time! SYITG!

Date: 2026-04-17
AO: The Patriot
Q: Flipper ,
PAX: Lazlo, Muggins, Horton, Flipper, Big Short, Trademark, Shank, Boardwalk, Jag, SAAS, Deliverance, Hops, Sunshine, My Space, Prestige, Lucius, Smokey, Walker, Rim Fire, CableGuy, Booking, Shake ‘n’ Bake, Jones, Short Rib FNGs: None
COUNT: 24
WARMUP: SSH, HB, IW, WMH, WM, DD, WGS

THE THANG: Swim, bike, run:

Swim:
10 hand-release merkins, 15 coupon swings, 20 flutter kicks, 25 coupons curls, 30 second plank hold (optional nose breathing only). Repeat.

Transition: 50 yard bear crawl and jog to the opposite goal line

Bike: 30 body weight squats, 20 alternating lunges, 15 squat jumps, 25 yard broad jump. Repeat.

Transition: 50 yard bear crawl and jog to the opposite goal line

Run: first, remove your bike helmet (20 atlas shrugged). 2 laps Ricky Bobby

Ended with some ultimate…total domination by the light-shirt team.

MARY: Toy soldiers, Freddie Mercuries

ANNOUNCEMENTS: check announcements Chanel

COT: it’s always helpful to find a race or some goal to put firmly on the calendar. It helps with accountability and motivation to have something specific to work towards.

Date: 2026-04-17
AO: Terrapin Station
Q: Robo ,
PAX: East Wing, Goldfish, Robo, Kodak, Gherkin, 2 percent, Sloop, Landscape, Groundhog, Shank, Ice Tea, Enron, Daaa Auditor FNGs:
COUNT: 13

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

THE THANG: Run to top of street and back. Formed 4 groups on field.
Circuit: 4 stations with a group starting at each. Rifle carry Coupon to next station and complete exercise. Rifle carry to next and continue through 5 rounds. 1st station:
1. Merkins/Chuck Norris Earth Downs-20
2. LBC-25
3. Coupon row-25
4. Shoulder press-20
5. Carolina Dry Dock-15
2nd station:
1. Blockees-10
2. Coupon Squat-20
3. Blockees-10
4. Back Lunge-20
5. LBC-25
3rd Station:
1. Flutter kicks hold coupon-15
2. Coupon Power Clean -10
3. WW3-10
4. Merkins-25
5. Blockees-10
4th Station:
1: Shoulder press-15
2: Coupon swing-15
3: LBC-25
4: Coupon hop over-10
5: Merkins-20

Mosey to end of field and back. Extra credit for hill climb.

MARY: LBC, Slow Donkey kicks, Dirty dogs.

ANNOUNCEMENTS: Convergence, Bone-athon, Murph. Please see channels.

COT: Thoughts from Aunt Millie who passed away at 96: Some people make it hard for you to love them, but you should love them anyway.

Date: 2026-04-17
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Palmetto, Hammerhead, Grape juice (the island, Katy) FNGs:
COUNT: 4

WARMUP: SSH, IW, Good Mornings, WillyMaysHayes, DownDog, WGS, Cobra Kai, Mosey warmup THE THANG: Mosey to Delta Dock.
Two Rounds: Box Jumps (10) Single-Leg Get-ups (10 ea), Jump Squats (10) Mosey for about a minute + sprint hard-as-possible for ~30 seconds
Two rounds: Cossack Squats (10 ea leg), Matrix Squats (10/partner), Calf raises (50), Mosey for about a minute, sprint hard-as-possible ~30 seconds MARY: didn’t see her
ANNOUNCEMENTS: upcoming events: Murph, boneathon, convergence
COT: sometimes things aren’t what you expect. Do what you can do. Stay positive and open to opportunities.

Date: 2026-04-17
AO: Horizon
Q: Fish Fry ,
PAX: Fish Fry, 3 mile, Kodiak, Poe, Disco, Kombucha
FNGs: None
COUNT: 6
WARMUP: Mostly mixed into the workout. Started with toe raises, heel raises, walking around the circle on heels, walking around circle on toes. Tag walking on heels. Hip hoppers. Hamstring to Ankle stretch. Rolling canoes. Side monkeys.

THE THANG:
Legs

Wall sits with high knees
Wall sits with burpees ladder relay
Shoulder twists with tennis ball
Wall sits passing coupon
Clock arms along wall
Wall angels
Split squats

Hips
Goblet squat with push out
Windshield Wipers
Copenhagen lifts
Cross over hip stretch
Single leg hip thrusters
Kickstand rocks

Shoulders
Cone relay to center with inch worms
L, T, Y, W in superman
Shoulder over cone to side
Shoulder over cones to front
Carolina dry docks shoulder taps
Scapular push ups
Mike Tyson shoulder taps

MARY:
Ab ski jumps
Superman/WWII combo in pairs
Partner bird dogs

ANNOUNCEMENTS: The usual for May and June. Boneathon. Convergence, etc.

COT: I’ve had several injuries over the past couple of years, and most of the have either been related to tightness in a muscle chain that supports the affected muscle or weakness in a supporting muscle. This workout was to increase mobility and strength to lesser known muscles. It is also helpful to think of your support staff in this way too. WIthout them functioning well, your business offer suffers in its main offerings as well. Take care of them.