Backblasts

Date: 2026-09-18
AO: Sparta
Q: Pop Fly ,
PAX: Peanuts, Pop Fly, OnlyFans, Atlas, Dr. Seuss, NOAA, Monk FNGs:
COUNT: 7
WARMUP: Yes. And it was good
THE THANG: Monk got there early and decided that the Iron Pax Challenge was calling his name. So he did that.

The rest of us did four rounds of a modified Mogadishu mile – 10 crossover merkins
– 12 sit-ups with block
– 14 thrusters
– 16 kettlebell swings
– Ruck one lap with your block
Rinse and repeat four times and you get a mile

MARY: no
ANNOUNCEMENTS: yes.
– Road clean up 10/10
– Book club on the 8th (?) sponsored by Drano
– The Grunt 11/14
COT: be well, do good work, call someone you haven’t talked to in a while, and stay in touch.

Date: 2026-09-17
AO: Olympus
Q: Corkscrew (F3 The Capital) ,
PAX: Toolbox, NOAA, Hightower, Atlas, Monte Karlo, Corkscrew (F3 The Capital), Roddick FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mayes Hayes, DD, WGS, Pigeon, Good Morning

THE THANG:
This week’s IPC:

45 minute AMRAP.
Start at the goal line.
– Run 100 yards
– 12 Bonnies (2-count)
– Bernie 100 yards (back to start line)
– 12 HR Muricans
– Jimothy Bear Crawl 25 yards
– Finish with a somersault into the WW1s
– 12 WW1s
– Crawl Bear 25 yards (back to start line)
– 12 Burpees

Continue increasing by 12 until time.

MARY: Flutter kicks, pickle pointers, Freddy Mercuries, 90-90s

ANNOUNCEMENTS:
– Book club on 10/6
– Olympus is headed to Sparta for road cleanup this Saturday – The Grunt in November

COT:
– 20 seconds of insane courage can lead to great things
– Be willing to step outside your comfort zone, try new things – Try to be part of the 85%ers
– Thanks for welcoming me to Olympus

Date: 2026-09-17
AO: The-Agency
Q: Trademark ,
PAX: Rim Fire, Trademark, Hobbyhorse, Flux, Gherkin, 1 (Saxon) FNGs: 1 1 (Saxon)
COUNT: 7
WARMUP:
Warm Up:
– Side Straddle Hop
– Front Straddle Hop
– Imperial Walker
– Hillbillies
– Arm Circles
– Circle Arms
– Willie Mays Haze
– Typewriter
– Inchworm
– Runner stretch – right hand side
– Runner stretch – left hand side
– Pedal out legs
– Dead Bugs
– 90-90s
THE THANG:
– 5 Blockies
– 10 Overhead Press
– 15 Swings
– 20 Push-ups
– 25 mountain climbers
– 30 Bodyweight Squats
– 35 Calf Raises
MARY: various
ANNOUNCEMENTS: IPC tomorrow. Welcome Saxon.
COT: Living in the dawn of Aquarius.

Date: 2026-09-17
AO: FreeState
Q: Dungeon Master ,
PAX: Mark Michael, Horshack, Dungeon Master, Mumford, Winston FNGs: None
COUNT: 5
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Inchworms with 2 merkins x5
– Arm circles x10 IC
– Frankensteins in place x10 IC
– Greatest stretch
– Downward dog
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey
GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20
– Bent over rows OYO x20
– Squats w coupon OMC x15
– Skull crushers OMC x15
– REPEAT x3
– SET 2
– Chair sit
– Squats along wall
– Calf raises x15
– Lunges
– REPEAT x3
– Mosey
MARY:
– LBC x 15 IC
– Leg lifts x10 IC
– X-factors x10 IC
– American hammer

ANNOUNCEMENTS: Thirsty Thursday, 9/17 6:30pm, Irish Inn at Glen Echo COT: finding your fit at college

Date: 2026-09-16
AO: Compound
Q: Obadiah ,
PAX: Fiddler, Deliverance, Skidoos, Monte Karlo, Casablanca, Poe, Obadiah, Butterfly, Doublemint FNGs: 1 Doublemint
COUNT: 9
WARMUP: SSH. Arm circles, Don Quixotes. WMHs, WGS, merkins
THE THANG:

End zone Line, run to 20, back; 40, back, 50, back; 60, back, 80, back and 100, back…between runs:

Rd1: 1,2,3,4.5,6 Blockies
Rd 2: 2,4,6,8,10,12 Thrusters
rd 3: 3,6,9,12,,15 Merkins on the block (drop run to 100)
Rd 4: 4,8,12, 16 Squats (drop 100, 80 runs)
Rd 5: 5,10, 15 kettlebell (drop 100,80,60)
Rd 6: 6,12 WW3 hard way (drop all but 20 and 40)
Rd 7: 7 rub to 20, 49 run to 100
Done

MARY: no time
ANNOUNCEMENTS: grunt and naming FNG Doublemint – welcome!
COT: Exodus 20:13 – thou shalt not kill is far more dimensional than just actions, but accounts for attitudes. In the reverse – Thou shalt promote life, live, reject malice, hatred, bitterness – seek to love humanity…if you rightly examine your attitudes, are you guilty of the 6th commandment? What would it look like for you to promote a culture of life in your home, workplace, community?