Backblasts

Date: 2026-07-31
AO: Sparta
Q: Atlas ,
PAX: Nano, Peanuts, Atlas, Dunder
FNGs: None
COUNT: 4
WARMUP
SSH; Will may hays; cherry pick; arms circles; copperhead squats; world greatest stretch

THE THANG
Compounding exercises. Add the previous exercises to each round. Run to the other end and perform a burpee.
Ankle grinder 10
Gorilla squats 20
Toy soldier 30
Lunges (half forward, half backward) 40
lateral plank up and down (25 on each side) 50
Flutter kicks 60

MARY: Run a lap and stretching
ANNOUNCEMENTS: Book club at Nano’s place August 12
COT: A message of encouragement can go a long to boost confidence and self-esteem

Date: 2026-07-31
AO: The Patriot
Q: 2 percent , CornerKick
PAX: Jag, Hops, CornerKick, Peaches, Hard Knox, Hobbyhorse, Big Short, Smokey, Craigs List, 2 percent, Primanti, Rim Fire, Cheese Steak FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch

THE THANG:
4×400 for time

3 rounds of Hill Sprints while partner does 10 Alternating Shoulder Taps & 10 Flutter Kicks IC

Back to the track for1 lap, Ricky Bobby style

2 rounds of Mountain Climbers IC 10

2 rounds of Seated Calf Raises 20

MARY: 2 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)

10 Box cutters

ANNOUNCEMENTS: 9/11 Stair Climb, Coffee Mondays, Ruck ‘n Float, Iron Pax is coming

COT: “I am not a perfectionist, but I like to feel that things are done well. More important than that, I feel an endless need to learn, to improve, to evolve, not only to please the coach and the fans but also to feel satisfied with myself. It is my conviction that there are no limits to learning and that it can never stop, no matter what our age.” Cristiano Ronaldo

Date: 2026-07-27
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman, Pianoman, Stewie, Tron, Drop Bear, Thunderball FNGs: None
COUNT: 6
THE THANG: 4.5 miles in the evening weather
ANNOUNCEMENTS: 9/11 stair climb + pre-rucks coming!
COT: Forgive as we’ve been forgiven.

Date: 2026-07-31
AO: Terrapin Station
Q: Breach ,
PAX: CableGuy, Strange Brew, Ripcord, East Wing, Breach
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HILLBILLIES, Arm Circles, Michael Phelps, VREs, DD, Cobra Kai, WGS, ApoyOhnos, Easy Burpees THE THANG:
CIRCUIT 1 was 3 x through of 20 x curls, 20 coupon presses, 20 coupon swings
CIRCUIT 2 was Mosey to each corner of the high school with 20 Merkins, 20 LBCs and 20 air squats at each stop.
CIRCUIT 3 was 3 sets of 20 x tricep dips and step ups in front of the Yoga Ladies MARY: big Boys, Nolan Ryans, Freddy Mercuries, box cutters
ANNOUNCEMENTS: 9/11 activities. No pax attending ruck and Float
COT: Discussed the Keeping Up With The Jones aspects of planning summer vacations

Date: 2026-07-31
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Moderator, Play-Doh, Bone, Prestige, Kodak, Vila
FNGs: None
COUNT: 7
WARMUP:

• Joint Warm-Up: Slow-Motion Eccentric Heel Raises (1×10 / 2-sec down), Ankle Circles (1×5 L/R).
• Hip Circuit: Prying Goblet Squat (1×3), 90/90 Switches (1×12), Adductor Rock Backs (1×5 L/R), Half-Kneeling Rocks (1×5 L/R), World’s Greatest Stretch (1x5s L/R). • Core/Scap: Dead Bug (1×12 L/R), Scap Push-Ups (1×12).

THE THANG:

P1: THE BASE (Ankle Armor)
• Heel Walks (1x20Y)
• Toe Walks (1x20Y)
• Tibialis Raises (2×15 / Slow and controlled)
• Calf Raises (2×15 / 2-sec pause)
P2: THE PRIME (Neural & Lateral)
• Copenhagen Plank: 2x30s L/R (Static Hold).
P3: THE MEAT (Superset x 2)
• Superset same leg, then switch:
• Contralateral BSS (2×8–10 L/R / Load opp. hand; 4 sec eccentric).
• Contralateral SLRDL (2×8–10 L/R / Slow, touch ground; 4-second eccentric count). • Single Leg LLHISO (2×30–45s L/R / 15° knee bend).
P4: UPPER & FLUSH
• Upper: Half-Kneeling Bottoms-Up KB Press (2×5 L/R), Bent Over Row (2×10 L/R / Pull to hip). • Flush: Suitcase Step-Up (2×8-10 L/R).

MARY:

Z sit and Child’s Pose

ANNOUNCEMENTS:

– boneathon
– Ruck and Float tomorrow
– sept11stairclimb
– Volunteer tomorrow evening @ ignite. Let Kodak know if you are available. – No capital-montessori-kettlebell-club tomorrow.
– Play-Doh is out next week.

COT:

YHC wants to thank the PAX for their patience and good cheer despite my repeated 0535 launches 🙄. Your reliability and punctuality have inspired YHC to treat 0525 as the new 0530 moving forward. TClaps to the men who hold the line.