Backblasts

Date: 2025-12-03
AO: thedriveway
Q: Play-Doh
PAX: Legacy, Bone, Prestige
FNGs: None
COUNT: 4
WARMUP:

🚗 Side Straddle Hops
🚗 Imperial Walkers & Hillbillies
🚗 Michael Phelps
🚗 Scapular Push-Ups
🚗 Overhead Squats (no/low weight)
🚗 Romanian Deadlift Jumps

THE THANG:

🔔 2-Handed Swings: 10 sets of 5 EMOM (10:00)
Coaching emphasis was on hinging at the hips rather than squatting the weight, keeping a neutral spine, and driving the bell with a sharp hip snap instead of lifting with the arms. “Don’t chase speed, chase the snap” set the tone for controlled, repeatable reps.

The Thang – Phase 2 (Circuit x5 Rounds, :20 work / :40 rest): 💪 Push: T-Merkin
🏋️ Pull: Inverted Row (or Heavy Bent Over Rows where no row setup was available) 🚶 Active Rest: Loaded Carry ~50 m with coupons or KBs

MARY:

💪 Hard Style Plank
💪 Dead Bug
💪 Back-to-Back Partner Coupon Pass

ANNOUNCEMENTS:

Friday: Driveway EC: Recovery Roadhouse

Saturday: Football

📆 Continue the December hip hinge cycle:
– 12/10 – ⚙️ Daily Grind (10×10 swings EMOM)
– 12/17 – 🛣️ Joy Ride (1-hand/offset swings)
– 12/24 – 🏁 Road Test (complex + carries)

Boneathon coming up in May.

COT:

Thanksgiving and Old Friends:

Shared a reminder that Thanksgiving and Friendsgiving are good chances to notice how important old friends are in our lives. Try to think of one old friend you haven’ talked to in a while and reach out with a simple call or message to reconnect, no agenda needed.

Tags: thedriveway, Legacy, Bone, Prestige

Date: 2025-12-03
AO: potomac-rising
Q: Baguette
PAX: FIFA, Tiger Lilly, William Savage
FNGs: None
COUNT: 4
WARMUP:
SSH x 20 IC
MC x 20 IC
Merkans x 10 OMU
WGS x 4 IC es
Phelps x 10

THE THANG:
Resistance bands around ankles
Dora: lateral walk down to fence and back
Wall Rotations
Weighted bat curls
Knees to elbows on the wall

Dora: monster walk down and back
Wall rotations and leg extensions
Weighted bat around the world
Wall push up and knees to elbows

Dora: Bat bench press
Clam shells each side

MARY:
Freddy Mercury x 20 iC
Flutters lnf x 10 IC, hns x 10 IC
Rosalitas x 10 IC
BBSU x20 OMU

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA, Tiger Lilly, William Savage

Date: 2025-12-03
AO: compound
Q: Poe
PAX: Hightower, Sunny, Yardbird, citrus, Monk
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS, updog, mosey to parking garage

THE THANG: Exercises set to Cupid Shuffle

Round 1: Down, down = airsquats, to the left/right = forward/backward lunges, other lyrics = mosey
Round 2: Down, down = merkins, to the left/right = plank shuffle left/right, other lyrics = mosey
Round 3: Down, down = sit ups, to the left/right = penguin ankle taps, other lyrics = hold Al Gore

3 rounds of “rest” exercise – partner up, inflate a balloon; take turn tapping the balloon up in the air and keep it off the ground; after each tap, do 1 burpee

Round 4 = repeat round 1
Round 5 = hybrid of round 2 & 3

MARY: included

ANNOUNCEMENTS: book club tomorrow chez Rambler, football Saturday morning at 7:00 at Compound

COT: It’s definitely great to do all the big vacation things and celebrate life events. But, since had some free time the last couple of months, my M and I have been going to the movies every Tuesday evening and it’s just as important and just as much fun to “celebrate” the routine.

Tags: compound, Hightower, Sunny, Yardbird, citrus, Monk

Date: 2025-12-03
AO: theaerie
Q: Stewie
PAX: Lonestar, Halo, Chasqui
FNGs: None
COUNT: 4
WARMUP:
The basics

THE THANG:
Exercise > Mosey > MoM

Do the following exercises where coupon lands in the soccer field lines:

Yellow Sidelines – thrusters
Yellow Penalty box – curls
Yellow Goal box – WWII situps

Start at sideline with block do exercise
Mosey to both sidelines land back to block.
Murderbunny to next line
Do exercise
Mosey to both sidelines
Murderbunny…
Get coupon to opposite sideline

Reverse back same thing replace
Sidelines – kbell swing
Penalty box – Squat
Goal box – Outlaws

MARY: nope

ANNOUNCEMENTS:
12/22 xmas light ruck

COT:

Live Your Creed
By Edgar Guest

I’d rather see a sermon than hear one any day,
I’d rather one should walk with me than merely show the way. The eye’s a better pupil and more willing than the ear;
Fine counsel is confusing, but example’s always clear.

And the best of all the preachers are the men who live their creeds, For to see good put in action is what everybody needs.
I soon can learn to do it if you’ll let me see it done;
I can watch your hands in action, but your tongue too fast may run.

The lectures you deliver may be very wise and true,
But I’d rather get my lessons by observing what you do.
For I may misunderstand you and the high advice you give,
But there’s no misunderstanding how you act and how you live.

Prayers

Tags: theaerie, Lonestar, Halo, Chasqui

Date: 2025-12-03
AO: thepatriot
Q: Strange Brew
PAX: Trademark, Piano Man, Ice Tea, Hops, Booking, Big Short, Shake ‘n’ Bake, Lazlo, CableGuy, Ripcord, Rim Fire FNGs: None
COUNT: 12
WARMUP: usual
THE THANG: 3 rounds of derkins and step/jump-ups; 2 trips over Little Falls Hill Rd with 1/2 PAX doing sets of 5 burpees, 10 merkins, 20 American hammers, 40 LBCs, and 80 calf raises while 1/2 PAX running; ring of fire MARY: flutter kicks, toy soldiers, dirty dog, donkey kicks, LBC, flutter kicks ANNOUNCEMENTS: see announcement channel re flag football and wreath laying
COT: don’t argue at gas stations and it’s often better to diffuse the situation regardless of whether you are in the right

Tags: thepatriot, Trademark, Piano Man, Ice Tea, Hops, Booking, Big Short, Shake ‘n’ Bake, Lazlo, CableGuy, Ripcord, Rim Fire