Backblasts

Date: 2025-07-03
AO: thehighlands
Q: Katniss
PAX: LTD
FNGs: None
COUNT: 2
WARMUP: stretching and stuff
THE THANG: the pax went to the bball court for a series of squats intermixed with various hard ways to cross the court. The Pax then did some sprints while dribbling a basketball and trying to make shots. Made shots earned merkins; missed shots were burpees. There were many burpees. Pax then did shuttle run on the tennis court. Last one was a new one: the Danger Zone MARY: as many an exercises as possible while playing Final Countdown ANNOUNCEMENTS: none
COT: prayer for fun, safety, relaxation over 4th of July weekend

Tags: thehighlands, LTD

Date: 2025-07-03
AO: olympus
Q: Flapjack
PAX: Pop Fly, Nano, NOAA, Part-Time, Toolbox, Monk, Todd Cole (Norm) FNGs: None
COUNT: 8
WARMUP: SSH, Willie Mays, Cherry Pickers, M Phelps, hill Billies, mosey lap with calisthenics

THE THANG:
Four rounds of suicides on the field with exercises at goal line.

10 merkins run to 25 yd line and back.
15 merkins run to 50 yd line and back
20 merkins run to 75 yd line and back
25 merkins run to goal line and back

Repeat four times with Squats, WW1s, and then Burpees.
OYO, Plank or pick up six when finished.

Ended with Bear crawl suicides increments of 10 to the 30.

MARY: yes, dying cockroach, and4 others

ANNOUNCEMENTS: Pop Fly hoped for more voter participation for his start time Polly at Sparta, made exec order for 0630. Clean up at Delphi, check slack for details. Fundraiser for a trip to Cameroon.
COT: Q talked about how when you’re riding high, a piece of humble pie can be very good. And the best way to deal with it is take extreme ownership.

Tags: olympus, Pop Fly, Nano, NOAA, Part-Time, Toolbox, Monk, Todd Cole (Norm)

Date: 2025-07-03
AO: ruck-dynasty
Q: Lucius
PAX: citrus, Popeye, Summit, Shake ‘n’ Bake, Baracus, Play-Doh, Flipper FNGs: None
COUNT: 8
THE THANG: 3.6 miles, 15:12 pace, mild inclines.

COT: Happy Birthday, America :us:

Tags: ruck-dynasty, citrus, Popeye, Summit, Shake ‘n’ Bake, Baracus, Play-Doh, Flipper

Date: 2025-07-01
AO: thegeneral
Q: Anchorman
PAX: Deliverance, Trademark, Atlas, Hobbyhorse, citrus, Pastrami, DoorDash, Spud FNGs: None
COUNT: 9
WARMUP:
Side Straddle Hops – 20 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC
• Willie Mays Hayes – 10 IC
• Downward Dog → World’s Greatest Stretch → Cobra Cai
THE THANG:
1. Bearcrawl 100
• 5 Burpee Buy-In
• Bearcrawl 25 yards
• 10 Jump Squats
• Sprint to the 100
• Repeat sequence x2

2. Zigzag Hustle
• Karaoke-style movement in a zigzag pattern
• At each 20 yard line
• Jump Squats
• Shoulder Taps
• Cap Killers

3. 10–40 Crawl Complex
• Bearcrawl to 10 → 10 Squats
• Run to 40 → 10 Squats
• Bearcrawl to opposite 40 → 10 Squats
Run to goal line

4. Bleacher Blaster
• Up and down the stairs
• Finish with dips

5. Team Grinder – 100 / 150 / 200
Partner format — one runs 50-yard out and back, other completes reps: • 100 Merkins
• 150 WWII Sit-Ups
• 200 Squats
Switch only when partner returns. Finish totals before moving on.

MARY:
• Freddy Mercurys – 20 IC
• Leg Lifts – 20 IC
• Dirty Dogs – 10 each side
• Donkey Kicks – 10 each side
• Toy Soldiers – 20 IC

ANNOUNCEMENTS:
Ruck and Float – late July
Nourishing Seeds going to Cameroon – check the 3F channel

COT:
YHC shared the story of the Good Samaritan.
Focused on how the Samaritan saw someone hurting — and didn’t walk past. He stepped in. Helped. Simple as that.
The challenge was clear: build that same mindset — at the AO, in the city, in our lives. Men who notice. Who care. Who act.
Not about having a big plan. Just seeing what’s in front of you — and doing something about it. That’s the culture we’re after.

Tags: thegeneral, Deliverance, Trademark, Atlas, Hobbyhorse, citrus, Pastrami, DoorDash, Spud

Date: 2025-07-02
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, Tiger Lilly, William Savage, Promoter, Low key FNGs: None
COUNT: 5
WARMUP:
100 SSH ( Promoter asked for it to hurt)
15 Imperial Walkers
10 Cherry Pickers
10 Apollo Ono

THE THANG:
Part 1: Four Square Fury

On the four square grid. Each number triggers an exercise challenge. On rotation, person out determines exercise: • Square 1 – 10 Jump Lunges
• Square 2 – 10 Merkins
• Square 3 – 15 Monkey Humpers
• Square 4 – 15 Big Boy Sit-ups

Odd man out held Al Gore.
Every 3 rotations, everyone sprints a lap around the court.

Repeat 3 times

Part 2: Hopscotch Hustle

Race through hopscotch (each pax had their own)
Every Round:
• Hop the grid on one foot → two feet → one foot (traditional pattern) • At end of grid, drop and do:
• 5 burpees + 10 squats
• Sprint back to start
Repeat 4 times

Part 3:
Circle of jerks two time around

MARY:
Hold plank for 2 min passing the ball around the circle.

10 burpees for no shovel flag (thanks FIFA (F3 The Capital))

COT: Alway be ready

Tags: potomac-rising, Baguette, Tiger Lilly, William Savage, Promoter, Low key