Backblasts

Date: 2026-09-02
AO: Horizon
Q: Woody ,
PAX: Shake ‘n’ Bake, Disco, DrugBoat, Kodiak, Bo, Attache’, Skoat, 3 mile, Woody, Bellhop, Funnel Cake, Kombucha, Wolf FNGs: None
COUNT: 14
WARMUP: Fellowship lap, side straddle hop, windmill, cherry picker, down dog, world’s greatest, up dog
THE THANG: DORA 1 w/ coupon: 100 curls, 200 squats, 300 LBCs. DORA sorta 2: 50 overhead press, 75 coupon swings, 100 chest press. MARY: American hammer, flutter kicks, penguins, 2-3 others I don’t recall 🙂
ANNOUNCEMENTS: first ‘Iron PAX’ Friday at thepatriot. Just show up for 9/11 climb. Need Q for Friday and next week. COT: Put your oxygen mask on first

Date: 2026-09-02
AO: Ignite
Q: Kodak ,
PAX: Goldfish, Ripcord, Peaches, East Wing, V8, 2 percent, Legacy, Kodak, Landscape FNGs:
COUNT: 9
WARMUP: The usual

THE THANG:
Rifle Carry to main lot.

“1894” AMRAP (10 min)
The year Grover Cleveland signed Labor Day into federal law, days after sending troops to break the Pullman strike. 18 Squats
9 Merkins
4 Burpees
Run across parking lot (150ft)
Repeat

Farmers DORA (16mins)
1st PAX performs AMRAP of the listed exercise; 2nd PAX (timer) Farmer Carrys 2 coupons around the parking lot islands (350ft) Round 1: Calf Raise & Lateral T Hold
Round 2: Air Thrusters
Repeat

MARY: One More Time (Radio Edit) by Daft Punk

ANNOUNCEMENTS: IronPax at thepatriot starts this Friday, 9/11 Stair Climb, 3rdF opportunity helping Columbia’s student ministry move furniture out of 301 into theain building (Goldfish for details)

COT: Reminder to take a few minutes this weekend as we celebrate around a pool or at a BBQ to reflect on the meaning/purpose of the Labor Day holiday, celebrate the efforts of the last year and prepare for the efforts to come.

Date: 2026-09-02
AO: The Driveway
Q: Trademark ,
PAX: Roulette, Prestige, Trademark, Play-Doh
FNGs: None
COUNT: 4
WARMUP: SSH, FSH, Motivator, AC, CA, WMH, Typewriter, Inch Worm, Mericins, Plank, Side plank, Peter Parker, Parker Peter.
THE THANG: 60 on, 30 off. Work = 5x Swing Right Arm, 2x OH Press Right Arm, 5x Swing Left Arm, 2x Press Left Arm, 5x Swing Both Arms, 2x Swing Both Arms. MARY: Cool down exercises and stretches
ANNOUNCEMENTS: 911 stair climb, Iron Pax Challenge, Let’s talk about a Kettle Bell Club program three days a week COT: Everyone loves a homecoming

Date: 2026-09-02
AO: The Aerie
Q: Lonestar ,
PAX: Baby Driver, Lonestar, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
11’s with merkins and squats
2 set of:
:40 sec dead hang, :40 sec balls to wall, 10 jump squats then run a lap MARY:
20 big boy
10 Freddy Mercury
10 American hammer
ANNOUNCEMENTS:
9/11 climb!!!
COT:

Date: 2026-09-02
AO: The Farm
Q: Gus ,
PAX: Gus, Firehead
FNGs:
COUNT: 2
2 miles of mosey
200 merkins
200 squats
200 big boy sit-ups

Proverbs 2:6-8
For the Lord gives wisdom; from his mouth come knowledge and understanding; he stores up sound wisdom for the upright; he is a shield to those who walk in integrity, guarding the paths of justice and watching over the way of his saints.