Backblasts

Date: 2025-05-06
AO: thegeneral
Q: bogey
PAX: Robo, Hobbyhorse, Leprechaun, Gherkin, citrus, Trademark, Jenner, Lazlo, Legacy, Papi FNGs: None
COUNT: 11
WARMUP: SSH, MP, MNC, HB, CP, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 4-ct exercises at 12-reps each, various modes of travel between each round.

Round 1
12 Merkins IC
12 Forward Lunges IC
12 Copperhead Thrusters IC
Rifle carry 100yds to opposite goal line
12 shoulder taps IC
Shoulder carry return 100yds

Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Mosey to 50yd line, hold
Bearcrawl 50yds to opposite goal line, hold
12 shoulder taps IC
Return mosey 100yds

Round 3
12 Knerkins/Chuck Norris IC
12 Monkey Humpers IC
12 Copperhead Thrusters IC
Mosey 100yds to opposite goal line, hold
12 shoulder taps IC
Mosey 50yds, hold
Bearcrawl 50yds back to start

Round 4
12 T-Merkins IC
12 Reverse Lunges IC
12 Blockees
Lt. Get-ups to midfield (mashup of Lt. Dans and Prisoner Get-Ups) – Perform two leg lunges forward followed by a prisoner get up 30yds Crawl bear 30yds back to start

Batwings – Keeping arms up until Recover
20 LBACs Forward IC, 1x 10ct
20 LBACs Reverse IC, 2x 10ct
20 Seal Claps IC, 3x 10ct
20 Overhead Claps IC, 4x 10ct
Recover

MARY: 50x flutter kicks IC

ANNOUNCEMENTS: The Murph, Boneathon, Convergence, T/Th AO EC challenge, check the announcements channel for more details

COT: Welome back Papi (returning to F3 after 1-yr hiatus – becoming a new father and recovering from ACL surgery). And congrats to Legacy for completing his half marathon over the weekend.

YHC noted that May is Mental Health Awareness month. While mental health should be a priority every day/month, May presents an opportunity for focus and intentionality on the issue. Between rounds, YHC shared some stats on mental health challenges among men. YHC also shared his own family’s experiences and ongoing struggles with mental health with his middle child. YHC challenged and encouraged the PAX to be mindful of their fellow PAX and those around them who may be struggling. YHC also encouraged the men to be more vulnerable, and to reach out with their own struggles. YHC used to believe vulnerability (especially his own) was a sign of weakness. Not until the debilitating experiences of his own child’s mental health struggles darkened his door did YHC realize that vulnerability – including discussing his problems with others – was a sign of strength and maturity. This has been (and continues to be!) a lifelong journey for YHC. Great work men. Thank you for posting today in the gloom!

Tags: thegeneral, Robo, Hobbyhorse, Leprechaun, Gherkin, citrus, Trademark, Jenner, Lazlo, Legacy, Papi

Date: 2025-05-05
AO: acropolis
Q: Obadiah
PAX: Monk, Rambler, Peanuts, Hightower, Crop Duster, Ashe
FNGs: None
COUNT: 7

WARMUP: arm circles, Michael Phelps, cherry pickers with a twist, WMHs, down dog, WGS
THE THANG: series of exercises with an emphasis on abs, obliques, and arms. Best be getting that dad beach body ready for the summer. PAX did four laps on the track and about 100 curls for the girls along with lots of dips, sit-ups and full body exercises. No burpees today MARY: incorporated into the beatdown
ANNOUNCEMENTS: murph, convergence, shirts
COT: change of place +change of pace = Change of Perspective. Don’t stew in your own biases and perspectives, rather force yourself out of your comfort zone to see all sides and dimensions of challenges and challenging people.

Tags: acropolis, Monk, Rambler, Peanuts, Hightower, Crop Duster, Ashe

Date: 2025-05-06
AO: atlantis
Q: Forceps
PAX: Forceps, Smokee, Deflator, O’Captain, Hammerhead, Infinity, Hammer FNGs: None
COUNT: 7

EC – Forceps, Hammer and Nibblet
GM, WMH, Cherry pickers, SSH, Frankensteins monster,
Mosey around the park

8 HIMs – Forceps, Hammer, Hammerhead, Smokey, Deflator, Infinity, o’Captain, Nibblet (Downrange from Chapel Hill)

WARMUP
Hill Billies
Imperial Walkers
Good mornings -SC way
Willy Maze Haze
SSH
Arm circles
Cherry pickers

THE THANG

Mosey 1/4 mile to rock pile for 30 min of rocks
Grab a large rock and two small
Rotate left around the circle between each exercise
3 sets in cadence to 10 of the following

Curls for the Girls
Tricep overhead extension
Rut rows
Bus Drivers
Trunk twists
Wonder Bras
Ground Pounders
Rock hug/overhead squats

Switch to small rocks – 3 sets of 10 in cadence. Rotate between exercises

Flys
Tricep extensions
Nipplers
Rock arm circles
Raise the roof

Squats 2 sets 10

Mosey to under bridge
On your six rapid fire abs – 2 sets

MARY
WWII on my ups x 10
Heal taps in cadence to 10
Box cutters in cadence to 10
LSF in cadence to 10
Freddie Mercuries in cadence to 10
LBCs in cadence to 10

ANNOUNCEMENTS: Memorial Day Murph,
Talks of starting a challenge for T/TH ECs
Look for Atlantis Black Ops on Fridays at 6AM

COT: YOU WERE MADE FOR THE BATILE
What if every challenge you’re facing right now isn’t actually a setback? The pressure at work, the financial strain, the struggles, the loneliness-insert the obstacle in front of you-they aren’t setbacks. They re battlefields, and they re not there to break you; they re there to shape you. David didn’t become a king because of the comfort and privilege of the palace.
His kingship was forged in fields and caves, on the run, swinging slingshots at giants, dodging spears from jealous kings, wrestling his struggles, and accepting his failures. Every challenge that David faced was a battle he was created to fight. AND JUST AS DAVID’S BATTLES SHAPED HIM…YOUR BATTLES ARE SHAPING YOU.

We’re living in a time where men are burnt out, unfulfilled, discouraged, and suffering in the silence of isolation. What you’re walking through may be warfare rather than weakness. You’re in the middle of something meaningful, that matters, and will end in a legacy that ripples throughout generations.
There are really good men out there navigating really hard things, completely unaware of the eternal implications that each challenge has.

Tags: atlantis, Forceps, Smokee, Deflator, O’Captain, Hammerhead, Infinity, Hammer

Date: 2025-05-06
AO: delphi
Q: Pop Fly
PAX: Toolbox, Nano, Atlas, Yard Sale, Monte Karlo, NOAA, Rocket FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG: EMOM
4 Rounds of 8 minutes
– 10x Burpees
– 25x Squats
– 25x Coupon Swings
– 25x OH Press
– 25x Curls
– 25x Lunges
– Plank
– 25x Calf Raises

32 minutes total

MARY: no time
ANNOUNCEMENTS: convergence, boneathon, memorial-murph-wod

COT: our children have become desensitized so much of the bad things out there. Remind them, show them, talk to them that violence is not trivial, that it is not cartoonish, and it is not the movies. It has real impact

Tags: delphi, Toolbox, Nano, Atlas, Yard Sale, Monte Karlo, NOAA, Rocket

Date: 2025-05-05
AO: horizon-ao
Q: Maguire
PAX: Purple Rain, Attache’, DoorDash, citrus, Enron, Jenner, Fish Fry, Kombucha FNGs: None
COUNT: 9
WARMUP: side straddle. Imperial walkers. Hillbillies. LBAC. Willie Mays. Pickers. Down dog. Greatest stretch. Cobra Kai.

THE THANG:
Rocky quote: you know the older I get the more things I gotta leave behind. That’s life. But you only stop fighting when you stop believing. Every step forward – no matter how small – is still a step forward who you are meant to be.

1. Loosen arms w some shadow boxing. Mosey to get coupons. Butt kickers. High knees.

2. 7s. One side burpees. Other side around the world w coupons.

3. 7 different lines. Timer was runner who went about 70 yards total with coupon. Other stations: blockies, coupon curls, merkins, joe louis, leg lifts over coupons, flutters while holding coupon. Did three full rotations.

4. Circle for 25 LBCs and a minute of shadow boxing (or so). Did that three times.

MARY: we did some spelling. All caps. Drago. Clubber Lang. Thunderlips.

ANNOUNCEMENTS: Boneathon. Murph. And more check channels.

COT: Huge rollercoaster week. Some personal loss and my oldest graduated college. Extreme highs and lows. Derek Jeter spoke at the commencement about Choices. Your choices. I think about TIME. We are not guaranteed tomorrow. Take advantage of time to be better, to help others and maybe even do more.

Tags: horizon-ao, Purple Rain, Attache’, DoorDash, citrus, Enron, Jenner, Fish Fry, Kombucha