Backblasts

Date: 2026-04-18
AO: The Farm
Q: Lumbergh ,
PAX: Trilogy, Firehead, Short-Timer, Lumbergh
FNGs: None
COUNT: 4
WARMUP:
THE THANG: 4.3 miles rucking with 10 merkins
MARY:
ANNOUNCEMENTS: Short-Timer has Monday (bring coupons), Roadside clean-up next Saturday COT: consistency is leading to the ability to endure harder workouts

Date: 2026-04-15
AO: The Aerie
Q: Rocketman ,
PAX: Rifleman, Chasqui, Stewie, Trifecta, Rocketman
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, then grab some stuff and head over to the track!

THE THANG:

Mini Murph:

2 laps around the track.
10 rounds of Cindy:
– 5 pull ups
– 10 push ups
– 15 squats
Then another two laps around the field. DONE.

ANNOUNCEMENTS:
– April 25th ruck
– May 25th MURPH

COT:

Be on guard, keep awake. For you do not know when the time will come. ~ Mark 13:33

We don’t know what tomorrow holds. Hold tomorrow loosely but hold on tightly to Christ.

Date: 2026-04-17
AO: The Driveway
Q: Legacy ,
PAX: Play-Doh, Legacy, bogey, Strange Brew
FNGs: None
COUNT: 4
Preblast: The Driveway Mobility
Date: Friday, April 17
Time: 0530
Where: thedriveway – https://www.google.com/maps/search/?api=1&query=38.9101,-77.1467 Event Type: Mobility
Q: Legacy
HC Count: 3
HCs: Legacy Strange Brew Play-Doh
Bring a yoga mat and appropriate coupons
Note for Gorilla Rows you might want 2x coupons of same weight

WARM-UP / PREP (General,Ankles, Hips, Core)
– Ankle Walks
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
– The Sweater

THE THANG:

BLOCK 1: CORE & FULL BODY BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)

BLOCK 2: RDL BULGARIAN SEQUENCE

• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)

BLOCK 2: UPPER BODY ARMOR

• introducing Gorilla Rows as a substitute for Bent-over Row (8-10 reps); we crowd-sourced the coaching points — thank you Play-Doh for the help!

BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Steve Maxwell Spinal Wave – Dynamic

ANNOUNCEMENTS: Q Trifecta May/June; New Kettlebell AO!!!!!’

COT: Anti-Aging advice from Dave Kovar (1988 U.S. Martial Arts Champion (Heavyweight Division)— as you age, you can maintain the intensity; it’s the volume you have to watch. This is a double-edged sword but there is an interesting upside — late in your respect period you can get most of the workout you need in a short amount of time! SYITG!

Date: 2026-04-17
AO: The Patriot
Q: Flipper ,
PAX: Lazlo, Muggins, Horton, Flipper, Big Short, Trademark, Shank, Boardwalk, Jag, SAAS, Deliverance, Hops, Sunshine, My Space, Prestige, Lucius, Smokey, Walker, Rim Fire, CableGuy, Booking, Shake ‘n’ Bake, Jones, Short Rib FNGs: None
COUNT: 24
WARMUP: SSH, HB, IW, WMH, WM, DD, WGS

THE THANG: Swim, bike, run:

Swim:
10 hand-release merkins, 15 coupon swings, 20 flutter kicks, 25 coupons curls, 30 second plank hold (optional nose breathing only). Repeat.

Transition: 50 yard bear crawl and jog to the opposite goal line

Bike: 30 body weight squats, 20 alternating lunges, 15 squat jumps, 25 yard broad jump. Repeat.

Transition: 50 yard bear crawl and jog to the opposite goal line

Run: first, remove your bike helmet (20 atlas shrugged). 2 laps Ricky Bobby

Ended with some ultimate…total domination by the light-shirt team.

MARY: Toy soldiers, Freddie Mercuries

ANNOUNCEMENTS: check announcements Chanel

COT: it’s always helpful to find a race or some goal to put firmly on the calendar. It helps with accountability and motivation to have something specific to work towards.

Date: 2026-04-17
AO: Terrapin Station
Q: Robo ,
PAX: East Wing, Goldfish, Robo, Kodak, Gherkin, 2 percent, Sloop, Landscape, Groundhog, Shank, Ice Tea, Enron, Daaa Auditor FNGs:
COUNT: 13

WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, Moroccan Night Club, M Phelps, RVE, WMH, Down Dog, Cobra Kai.

THE THANG: Run to top of street and back. Formed 4 groups on field.
Circuit: 4 stations with a group starting at each. Rifle carry Coupon to next station and complete exercise. Rifle carry to next and continue through 5 rounds. 1st station:
1. Merkins/Chuck Norris Earth Downs-20
2. LBC-25
3. Coupon row-25
4. Shoulder press-20
5. Carolina Dry Dock-15
2nd station:
1. Blockees-10
2. Coupon Squat-20
3. Blockees-10
4. Back Lunge-20
5. LBC-25
3rd Station:
1. Flutter kicks hold coupon-15
2. Coupon Power Clean -10
3. WW3-10
4. Merkins-25
5. Blockees-10
4th Station:
1: Shoulder press-15
2: Coupon swing-15
3: LBC-25
4: Coupon hop over-10
5: Merkins-20

Mosey to end of field and back. Extra credit for hill climb.

MARY: LBC, Slow Donkey kicks, Dirty dogs.

ANNOUNCEMENTS: Convergence, Bone-athon, Murph. Please see channels.

COT: Thoughts from Aunt Millie who passed away at 96: Some people make it hard for you to love them, but you should love them anyway.