Backblasts

Date: 2025-06-18
AO: horizon-ao
Q: Kodiak
PAX: Old Bay, 3 mile, 2 percent, SPINAL TAP, Attache’, Purple Rain FNGs: None
COUNT: 7
WARMUP: SSH, IW, WMH, Tie-fighter, DQ, DD, UD, stretching, fellowship lap THE THANG: 3 circuits, two times through.
1. Timer was carrying a log to midfield and back with burpees, overhead press, bentover row, merkins and squats.
2. Timer was a run across the field with curls, chest pressing the log, lunges, merkins, weighted calf raise
3. Timer was your choice of movement across the field, run back with various exercises including, plank, dips on the log, merkins, bobby hurleys and WW2s. Fellowship lap.
MARY: Flutter kick, plank punch, LBCs
ANNOUNCEMENTS: New rucking AO launching at Horizon on Thursday 6-7am. No PT, no weight required for those recovering.
COT: Love & chores. A Harvard longitudinal study followed a set of children all the way through their lives. The common elements during the childhood of the most successful and satisfied adults were a loving home and an expectation that the children would do chores as a kid. The latter instills sense of self worth, confidence and can-do attitude that leads to productive people. That’s why my daughter got a lawn mower for her 12th birthday that she had to share with her brothers.

Tags: horizon-ao, Old Bay, 3 mile, 2 percent, SPINAL TAP, Attache’, Purple Rain

Date: 2025-06-18
AO: thepatriot
Q: CableGuy
PAX: Smokey, Flipper, Trademark, Rim Fire, Wedding Singer, Boardwalk, Lazlo, Shake ‘n’ Bake, Short Rib, Ice Tea, Pilsbury, Booking FNGs: None
COUNT: 13
WARMUP: SSH, AC, CP, HB, WMH, DD, CK
THE THANG: Escalator starting with 10 burpees and a lap:
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x LBC. MARY: Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: Ruck n Float, See Flipper’s post re. event for Doorways
COT: Please step up to lead and don’t be afraid to be experimental. You just have to manage time; be mindful of the safety of the Pax, particularly if you venture out into the neighborhood; you want to minimize time spent explaining; and from a level of difficulty standpoint, only Q what you can do. You will find it fun and satisfying – we all thrive on feedback and acceptance.

Tags: thepatriot, Smokey, Flipper, Trademark, Rim Fire, Wedding Singer, Boardwalk, Lazlo, Shake ‘n’ Bake, Short Rib, Ice Tea, Pilsbury, Booking

Date: 2025-06-18
AO: ignite
Q: Fitz-Hume
PAX: Gherkin, Legacy, Gandalf, Goldfish, Anchorman, Flat Tire, Obadiah, Pepco, Basic, Kodak, Strange Brew FNGs: None
COUNT: 12
WARMUP: SSH, LBACs, MPs, DX, RVE, DD, WGS, CK
THE THANG: 40-20 Tabata

Round 1

– Coupon Goblet Squats
– Coupon Incline Merkin
– Bent Over Row
– step over burpees

Repeat 3 times

Rest one minute

Round 2

– coupon lunges
– OHPs
– Coupon swings
– curls

Repeat 3 times

Rest one minute

MARY: 40-20 Tabata

Coupon plank drags x 3 rounds

ANNOUNCEMENTS: check the channel:

Ruck and float
911 stair climb
Food drive
Mountain bike trip

COT: I need this group for my growth in wisdom as much as anything. I’m a better husband, father, friend and coworker after a beatdown. Heading into a really busy summer, I need this brotherhood. Proverbs 27 and 18 really on my mind.

Tags: ignite, Gherkin, Legacy, Gandalf, Goldfish, Anchorman, Flat Tire, Obadiah, Pepco, Basic, Kodak, Strange Brew

Date: 2025-06-18
AO: thedriveway
Q: bogey
PAX: Lucius, Bone, Play-Doh, Deliverance, Hobbyhorse, Flux, Hops, F-No, Prestige FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, WM, WMH, MNC, DDog, Kobra Kai

THE THANG:
Coupon Stations
Rotate stations upon timer return
Every 7 minutes perform group exercises

Stations:
– 40# med ball or sandbag throws (don’t try to catch!)
– 40#, 60#, 80# med ball or sandbag over shoulders (or coupon grave diggers) – 40#, 60#, 80# sandbag deadlifts or coupon squats
– 60# sandbag or coupon low rows
– 44# kettlebell or coupon swings
– 40# sandbag or coupon thrusters
– 45# kettlebell or coupon shoulder shrugs or ruck hi-pulls
– Timers: Loaded Carries length of parking lot (out and back) – PAX Choice using the following coupons in any carry combination they can dream up: 53# sand kettlebells, 45#/20#/10# ruck plates, 25# or 30# dumbbells, blocks

Every 7 mins PAX stopped what they were doing, grabbed a coupon, and performed rounds of: Rd 1: 25 OHPs + 20x merkins +10x shoulder taps IC + 10x mountain climbers IC
Rd 2: 25 coupon curls +20x merkins + 10x shoulder taps IC + 10x mountain climbers IC
Rd 3: 15 OHP, 15 curls +20x merkins + 10x shoulder taps IC + 10x mountain climbers IC

MARY: 20 flutter kicks IC with coupon overhead hold

ANNOUNCEMENTS: Ruck n float, 9/11 stair climb and overnight ruck, Jenner MTB ride this Saturday

COT: YHC thanked the HIMs for kicking the tires on thedriveway. YHC encouraged the PAX to take advantage of the many offerings of F3 TheCapital Region, from running and rucking, to HIIT and strength training, and everything in between. YHC mentioned Michael Easter and the “harder to kill” concept as a way to improve overall well-being and resilience by intentionally exposing oneself to discomfort and challenge, both physically and mentally. YHC encouraged the PAX to continue their F3 journey by strengthening physically, mentally, emotionally, and spiritually, and to consider adding thedriveway discomfort to their routines.

Next week the PAX will get to experience the workout that inspired thedriveway. SYITG!

Great work, men!

Tags: thedriveway, Lucius, Bone, Play-Doh, Deliverance, Hobbyhorse, Flux, Hops, F-No, Prestige

Date: 2025-06-17
AO: atlantis
Q: Hammerhead
PAX: Infinity, O’Captain, Clerk
FNGs: None
COUNT: 4
WARMUP: SSH/DQ/CP/GM/WMH

THE THANG: Pax do the following as a single Group at each staircase landing: 5 Burpees | 10 Carolina DDs | 15 Merkins | 20 4-ct flutters | 25 Plank Jack’s

Next Rnd:
5 4-ct Derkins | 10 Diamond Merkins | 15 Erkins | 20 Dips | 25 Jack Webs

Third Rnd:
5 BSS ea leg | 10 squat Jumps | 15 basic Burpees | 20 4ct mtn Climbers | 25 4-ct air squats

Final Rnd:
Pax Choice (lower body and abs)

MARY:
Dirty Dogs / Low Jacks / J-Lo’s / Low Plank Hold

ANNOUNCEMENTS:
Stay tuned about Friday WODs or any Independence Day weekend WODs

COT:
Readiness to Lead – what does it take? How do think about the context of our role(s) in preparation of being called upon to lead? Do we practice leadership so when the real moment arrives, we are ready? Revisit Episode 8 of Band of Brothers for a case study.

Tags: atlantis, Infinity, O’Captain, Clerk