Backblasts

Date: 2026-08-26
AO: The Bullpen
Q: Peanuts ,
PAX: Trolley, Peloton, Peanuts
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 2 sets of dirty bird – 20 reps and 30 reps; mosey; 2 sets of Aiken legs – 10 reps and 20 reps; wall sit; 2 sets of Curls, OHP; KB – 10 reps and 20 reps; mosey MARY: yes
ANNOUNCEMENTS: 911; book club
COT: resilience

Date: 2026-08-26
AO: Horizon
Q: Disco ,
PAX: Bo, Woody, Disco, Purple Rain, 3 mile, DrugBoat, vplaxico, Kodiak, Attache’, Wolf, Skoat FNGs: None
COUNT: 11
Stair running with regular stops for bodyweight and resistance band reps.
WARMUP: SSH, imp walker, windmill, cherry picker, WMH, d dog, up dog, child’s pose, oyo THE THANG: 20 laps of 90 stairs, followed by:
R1:Lap 1: 15 squats
2: 15 band rows
3: 20 reverse lunges
4: 5×3 lateral steps
5: 5 burpees
6: 15 squats
7: 20 band presses
8: 20 calf raises, 20 derkins
9: 20 band rows
10: 20 Bonnie Blairs

R2: double laps
11-12: 5×5 lateral band steps
13-14: 20 band rows
15-16: 15 Derkins
17-18: 20 band pull aparts
19-20: 20 flutter kicks
MARY: Each One Pick One: 10-20 each of penguins, box cutters, Ukraine twist, Superman’s, star toe touches, banded mountain climbers, and 5 others… ANNOUNCEMENTS: 9/11 stair climb soon! Q school Friday.
COT: our kids and families go through big social changes when going back to school – esp when starting a new school. As you figure out your new Fall routine, Be there for them as they adjust to new friends, routines, teachers, coaches, and self-realizations.

Date: 2026-08-26
AO: The Driveway
Q: 2 percent ,
PAX: Roulette, 2 percent, Prestige, Trademark, Flux, Play-Doh, @20/20 FNGs: 1 @20/20
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phels, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 30 Second OYO Stretch

THE THANG: 1. PUSH
:weight_lifter: Farmer Carry ~40 yd
• 20 Chest Press
• 20 Merkins

2. LEGS
:bricks: Coupon Bear-Hug Carry ~40 yd
• 20 KB Goblet Squats
• 20 Reverse Lunges/leg

Weighted Carry

3. PULL
• 20 Rows – 10/side
• 20 Curls

Weighted Carry

:ladder: PULL-UP BAR

– 10 second hang for grip strength
– Scapula Retractions
– 5–10 Pull-ups
– 5-5-5-5’s
– 20 KB Swings

Weighted Carry

4. SHOULDERS
• 10 DB Shoulder Press
• 10 Coupon Upright Rows

Weighted Carry back home

MARY:
American Hammers
Dead Bugs
Nolan Ryan’s

ANNOUNCEMENTS: Welcome FNG 20/20! 9/11 Stair Climb, IronPax, The Driveway moving to Wed/Friday Schedule

COT: RIP Dolly Parton

https://www.youtube.com/watch?v=uKD_oPzHRrQ

Date: 2026-08-26
AO: Ignite
Q: Kodak ,
PAX: Legacy, Ripcord, Rim Fire, Groundhog, Landscape, East Wing, Kodak, Gherkin, V8, Basic, Goldfish FNGs:
COUNT: 11
WARMUP: SSH 21s, IWs, HBs, DCs, RVEs, WMHs, DGs, WGs

THE THANG:
31 Burpees
Mosey
White Ford Bronco (around upper parking islands)
Mosey
Stairs (8 laps with Squat Jumps in between)
Mosey
LBT (2x Squats per PAX caught – escaped PAX do Monkey Humpers until penalty is done) Mosey
Pole Jumper (Merkin escalator)
Mosey

While mosey-ing, holder of the pool noodle (IFKYK) could stop the group for 5reps of an exercise of their choosing.

MARY: One More Time by Daft Punk (hold plank and execute a Merkin on each “One More Time”)

ANNOUNCEMENTS: Q-school Friday 8/29 at thepatriot, IronPax in September at thepatriot, 9/11 Stair Climb

COT: Q expressed gratitude to Major Payne for starting ignite and bringing F3 to Falls Church and gratitude to all the other PAX for showing up each week. Much easier to stay motivated to come out in the gloom knowing others will be there.

Date: 2026-08-23
AO: TG10
Q: Lazlo ,
PAX: Lazlo, Legacy, Rim Fire, Trademark, Gherkin
FNGs: None
COUNT: 4
WARMUP: Should have thought of that
THE THANG: EMOM buy-in is 10 cactus jump squats. The rest of the minute you count Bonnie Blairs (L+R = 1). Your score is your worst minute.

Final:
Lazlo: 10
Gherkin: 8
Rim Fire: 8
Trademark: 6
Legacy: 6