Backblasts

Date: 2026-10-27
AO: Delphi
Q: Pop Fly ,
PAX: Pop Fly, OnlyFans, Rocket, Dunder, Toolbox, Drano, Ashe, Atlas, Obadiah, Monte Karlo FNGs:
COUNT: 10
WARMUP: The Motivator
THE THANG:
4 Sets / 8 rounds each. 45 seconds on / 15 seconds off
1) 1.5 Coupon Squats
2) Merkins
3) Coupon Lunges
4) Cross-Over Merkins
5) Cactus Squats
6) Carolina Dry Docks
7) Burpees
8) Coupon Calf Raises
MARY: The Motivator
ANNOUNCEMENTS:
– Old Rag Hike – 31 Oct
– The Grunt – 7 Nov
– manly-book-challenge – READ, don’t listen (like Nano) the book “Musk” – 19 Nov COT: Be well, do good work, and stay in touch

Date: 2026-10-23
AO: Sparta
Q: Nano ,
PAX: Doodles, Hoolihan, OnlyFans, Nano, Dunder, Toolbox, NOAA, Drano, Bean Counter, Battleship, Monk FNGs: None
COUNT: 11
WARM UP
SSH, Imperial Walkers, Good Mornings, Arm Circles, Mosey
THE THANG
4 AMRAP Rounds | 30-sec rest after each
1. Childhood — Life Is Easy
25 yd run → 22 SSH → 25 yd back → 22 coupon Squats → Repeat
2. Adulthood — Responsibilities
47 yd run → 20 Merkins → 47 yd run → 20 Curls → 20 OHP → Repeat 3. Midlife Crisis — Rock Bottom
74 yd hard run → 7 Burpees → 74 yd hard run → 7 Coupon Goblet Squats → 7 Coupon Rows left→ 7 Coupon Rows right→ Repeat 4. The Comeback — Life Gets Better
100 yd run → 10 Jump Squats → 10 LBCs → Repeat
FINAL CHALLENGE — 47 & STILL KICKING
7 Burpees → 10 Merkins → 10 Squats → 10 Lunges → 10 LBCs → 200 yd run → Repeat COT:

Date: 2026-10-26
AO: Acropolis
Q: Monk ,
PAX: Hightower, Peanuts, Bean Counter, Atlas, Monk
FNGs: None
COUNT: 5
WARM-O-RAMA (5)
– Mosey 1 lap
– Down dog stretch (hold, pedal the feet)
– Imp Walkers 15
– Arm circles 10/10, Hillbillies 15
– Good mornings 10
GOAL LINE GAUNTLET (15)
OYO (on your own, at your own pace, not IC). Bear crawl out between lines, lunge walk back between lines. Everyone finishes the set before the group moves on. – 10 yd: 10 burpees
– 20 yd: 20 merkins
– 30 yd: 30 squats
– 40 yd: 40 LBCs
PARKING LOT CIRCUIT (15)
2 rounds, rest 30-45 sec
– Broad jumps, 3 lengths
– Plank jacks 15
– Curb dips 12
– Jump squats 12
– Mountain climbers 20
– Indian Run lap
MARY (7)
– Flutter kicks 20
– v ups
– reverse LBC
– Freddie Mercury 12
– sec

COT: Sins/faults are to be avoided, recognizing your own sins/faults is to be accepted, so that they can be mourned, renowned, and avoided in the future. No awareness equals no change.

Date: 2026-10-26
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Infinity
FNGs: None
COUNT: 3
WARMUP:
– SSHs
– Grady Corns
– Beet Pickers
– Willie Mays Hayes
– Imperial Walkers
– Mosey

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats

100 – Shoulder Taps
200 – hillbillies
300 – Reverse lunges

MARY:
– Rosalitas
– Penguin Crunches
– X-Factors
– Freddy Mercury
– 60s Plank

ANNOUNCEMENTS:
Nov7 The Grunt
Wed Q Trilogy

COT:
I don’t always feel like working out, I don’t always feel like eating healthy. But I don’t let that take away my sights from the big picture. This group is a big part of my long term well-being and as long as I keep that in mind I will continue showing up. I am starting my 4th year and feeling as thankful as ever for this group.

Date: 2026-10-26
AO: Horizon
Q: vplaxico ,
PAX: SPINAL TAP, Bo, Skoat, vplaxico, Kodiak, Disco, DrugBoat, 3 mile, Purple Rain, The Wolf FNGs: None
COUNT: 10
WARMUP: yes
THE THANG: hill, upper, lower, basketball
MARY: no
ANNOUNCEMENTS: grunt
COT: say yes.