Backblasts

Date: 2026-08-21
AO: Atlantis
Q: Hammer ,
PAX: Forceps, Hammerhead, Mom’s Spaghetti, Bougie, Hammer, Teenager FNGs:
COUNT: 6

WARMUP: SSH, WMH, Moroccan nightclubs, down dog+ WGS, warm up mosey
THE THANG: 6 stations with four coupons, 2 cycles per round, 1 minute of work/station, 10 seconds in between stations

Round 1
60# bag- bent over rows
Slick merkins
10# bag American hammers
40# bag – burpee-clean-squat-thrust overhead
30# plate curls for the girls
10 air squats, 5 squat jumps

Soft mosey for 2 minutes.

Round 2 (2 cycles):
60# front or back squats
Carolina drydocks
10# ww3
40# reverse lunges
30 or 20# plate tricep extension
Hipdips

MARY: WW2s

ANNOUNCEMENTS: Stair climb on Friday the 11th. Happy hour on Thirsty Thursday the third at Agua. Region needs a new comms Q.

COT: Even when big changes are in the offing, stay present in the moment. The people around you still need you all the way to the end .

Date: 2026-08-21
AO: Sparta
Q: Obadiah ,
PAX: Dunder, OnlyFans, Peanuts, Drano, Rambler, Obadiah, Chicklins FNGs: None
COUNT: 7
WARMUP: WMH, IW, Hb, WGS, arm circiles
THE THANG:
Tabata-esque with the Cindy.
3 rounds of 10 exercises with one pax performing BBS.

With Cindy:
Overhead press
Curls
Upright rows
Kettlebell swings
Calf raises
Merkins on the block
Windshield wipers
Thrusters
Around the world

MARY: 30 BBS for the big finish
ANNOUNCEMENTS: 9/11 stairs
COT: don’t let your setback get in the way of others joy. Feed their joy with your adversity.

Date: 2026-08-21
AO: The Patriot
Q: CableGuy ,
PAX: CableGuy, Big Short, Coxswain, Booking, Waterboy, Primanti, Rim Fire, Smokey, Boardwalk, Flipper, Ice Tea, Tax Guy, citrus, Craigs List FNGs: None
COUNT: 14
WARMUP: SSH, AC, WM, HB, DD, CK
THE THANG: Split into two teams. Team 1 stays put in the near side corner of the end zone and begins performing alternating sets of two exercises, while Team 2 moseys to the opposite far side corner to perform 20 merkins. Team 2 returns, Team 1 moseys. Six rounds, different Merkin flavor: 1. Perfect Merkin (10 Burpees, 20 Calf Raises)
2. Regular Merkin (10 Burpees, 20 Calf Raises)
3. Diamond Merkin (10 Copperhead Squats, 20 Overhead Claps)
4. Offset Merkin (10 Copperhead Squats, 20 Overhead Claps)
5. Wide Merkin (10 Alternating Shoulder Taps IC, 20 Air Press_ 6. Hand Release Merkin (10 Alternating Shoulder Taps IC, 20 Air Press)

Ring of fire to conclude: High plank, 5 Mountain Climbers IC

We did 120 Merkins, ~40 Burpees and a bunch of other stuff.

MARY: LBC, Flutter Kick
ANNOUNCEMENTS: Happy hour tonight, 530p Cowboy Cafe
COT: Almost a week into empty nesting. It has its advantages. Lean in to your new schedule and time for new things.

Date: 2026-08-21
AO: Horizon
Q: Kodiak ,
PAX: 3 mile, vplaxico, DrugBoat, Woody, Bo, Shake ‘n’ Bake, Sunshine, sticks, Attache’, Poe, Kodiak, viking FNGs: 1 viking
COUNT: 12
WARMUP: SSH, IW, AC, HB, TT, DD, UD, stretching
THE THANG: fellowship lap followed by Dora: 100 merkins, 200 squats, 300 LBS, followed by Ultimate when it got light out. MARY: Incorporated at each score
ANNOUNCEMENTS: Q school next Friday at Patriot, 9/11
COT: Spent time in Alaska recently for my Dad’s 80th birthday; he is obviously slowing down; it’s motivation for me to keep coming out and trying to keep as healthy as I can for as long as I can

Date: 2026-08-20
AO: The Night Owl
Q: Daaa Auditor ,
PAX: Horshack, FIFA (F3 The Capital), Splash, Daaa Auditor, Baguette, Trademark FNGs: None
COUNT: 6
WARMUP: side straddle hops, imperial squat walkers, merkins, mountain climbers THE THANG: RELAY RACES!
Relay #1 Arms!
Select Teams: 1 minute of Hand-Release Merkins
Race to 100 dips in teams of 2; Partner buys in with 5 HRMs to relieve counterpart Losers flip the tire 4x (FIFA (F3 The Capital), Daaa Auditor) Relay #2 Legs!
Select Teams: 1 minute of Bonnie Blairs
Race to 100 cactus squats in teams of 2; Partner buys in with 5 double count bonnies to relieve counterpart Losers flip the tire 4x (Baguette, Trademark)
Relay #3 Full-Body!
Select Teams: 1 minute of Burpees
crawl-bear/bear-crawl/crab walk around the block; Partner buys in with 3 burpees to relieve counterpart Losers flip the tire 4x (Horshack, Splash)
Relay #4 Stroller Mile – Chasing 4:17
We came in at 4:43… we have work to do!
MARY: 1 minute of high plank
ANNOUNCEMENTS: sept11stairclimb, ironpax, Potomac river float 2027, old rag sunrise hike
COT: Don’t mess with happy… Lean in to your community and make a difference with the places and people that matter most to you! – paraphrased from Norm Few, Mark Few’s 95-year old dad… Prayers for Horshack’s in-laws and M and for Trademark’s Uncle Dick

Thank you for the opportunity to lead :visor: