Backblasts

Date: 2025-07-23
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton, Peanuts
FNGs: None
COUNT: 3
WARMUP: ssh wmh dqs
THE THANG: choose your own adventure (hard mode)
MARY:
ANNOUNCEMENTS: ruck and float coming, stair climb coming
COT: don’t wait for joy, choose it before you start

Tags: ao-the-bullpen, Peloton, Peanuts

Date: 2025-07-23
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT: take time to get to know one another!!!! You’ll learn about Hungary!!!

Tags: theaerie, Trifecta

Date: 2025-07-22
AO: atlantis
Q: True North
PAX: Clerk, Infinity, Forceps, Hammer, Furlough
FNGs: None
COUNT: 6
WARMUP: oyo shadow boxing, 10x negative situps and erkins
THE THANG: Indian Run to stadium, 5x SSH before running forward. Draw cards until 21 or bust. 21 gets a 21 count rest, blackjack means all do burpees. Otherwise, ❤️ =beast merkin, 💎 =Carolina drydocks, club = crunches, spades= squats, then mosey to top of Nats stadium steps and back. MARY: 10x each dolphin hops, flutter kicks, hip thrust
ANNOUNCEMENTS: 9/11 event – get training
COT: technology enables more and more isolation, making events like F3 to stay grounded with other men, in person, even more important

Tags: atlantis, Clerk, Infinity, Forceps, Hammer, Furlough

Date: 2025-07-22
AO: delphi
Q: Rambler
PAX: Yard Sale, Crop Duster, Obadiah, YNAB, Norm, Atlas, Peanuts, NOAA, DR GreekGeek (TX) FNGs: None
COUNT: 10
WARMUP: ssh, WMH, cherry twist, dd, merkins, mountain climbers, WGS, TT w reverse leg ext
THE THANG: dora-esque. Partner alt reps and field run, 200 oh press, 200 heels to heaven, 200 squats, Ricky Bobby break, then 200 yds Frankenstein, 100 yards murder bunny MARY: lbc’s, flutters, deadstardish
ANNOUNCEMENTS: ruck and float, Cameroon, 9/11
COT: I recently met a couple that were newly married. They asked me what is the secret to a lengthy marriage. I imagine the answers for each of us change over time as our relationships evolve. But the word that came to me first was Grace and the importance of extending your grace to your wife; creating a dynamic where you are always working to extend grace in your relationship. It is natural for me based on my upbringing to pounce on weakness as a form of engagement- but I strive to find a way to set that aside and work towards empathizing /sympathizing with my wife and recognizing she struggles as well. I encourage each of you to think about where you could extend Grace to the loved ones in your life

Tags: delphi, Yard Sale, Crop Duster, Obadiah, YNAB, Norm, Atlas, Peanuts, NOAA, DR GreekGeek (TX)

Date: 2025-07-22
AO: thegeneral
Q: Fitz-Hume
PAX: Hobbyhorse, citrus, Enron, Robo, Pepco, Gherkin, bogey, DoorDash FNGs: None
COUNT: 9
WARMUP: SSH, LBACs, MPs, DQ, the usual stuff

THE THANG: start at one end zone

10 burpees

Rifle carry to the 10yd line, do 10 OHPs
Farmers carry to the other end zone

10 merkins

Rifle carry to the 20 yd , do 20 OHPs
Farmers carry to other end zone

10 burpees

Keep going up to 40 OHPs
on the 40yd line

Repeat with rows and coupon swings

400 yd lap (to complete the mile)

MARY: 25 flutter kicks
15 WWIIs

ANNOUNCEMENTS: Ruck and Float this weekend

COT: never thought pride would come in around moving. But I need prayers for humility and patience as we hit the final stretch.

Tags: thegeneral, Hobbyhorse, citrus, Enron, Robo, Pepco, Gherkin, bogey, DoorDash