Backblasts

Date: 2026-08-24
AO: The Patriot
Q: Booking ,
PAX: Big Short, Deliverance, Booking, SAAS, Piano Man, Primanti, Hops, Rim Fire, Cheesesteak, Smokey, My Space, Wedding Singer, Craigs List FNGs: None
COUNT: 13
WARMUP: SSH, IW, HB, MP, WM, WMH, DD, WGS, CK
THE THANG: Start with coupons on goal line:

10 blockies— back pedal to far 10 yard line – 10 burpees— run back to goal line 20 OH Presses- back pedal to far 20 yard line- 20 merkins— run back to goal line
30 curls— back pedal to far 30 yard line— 30 mountain climbers— run back to goal line
40 coupon squats— back pedal to far 40 yard line— 40 big bois— run back to goal line 50 coupon calf raises— back pedal to 50– 50 air presses- run back to goal line
40 leg lifts over coupon— bear crawl to near 40 yard line—40 LBC— run back to goal line
30 low rows— bear crawl to near 30 yard line—30 shoulder taps— run back to goal line 20 OH presses— bear crawl to 20 yard line—20 plank jacks— run back to goal line 10 blockies— bear crawl to 10 yard line— 10 merkins — run back to goal line

Fellowship lap

MARY: Flutter kicks, penguin crunches, dirty dogs, donkey kicks, toy soldiers, calf raises

ANNOUNCEMENTS: Iron PAX is coming next Friday, 9/11 stair climb, older PAX happy to partner with newer PAX to co-Q

COT: Like our cooler temps with changing weather, lots if change ongoing now with school starting, back into work mode and college good byes… embrace change and like we do at F3- modify your approach and routine as necessary to adapt.

Date: 2026-08-24
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Firehead, Infinity
FNGs:
COUNT: 4

WARMUP:
20 SSHs
20 Michael Phelps
14 Beet pickers
14 Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
Black Jack Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

Merkin + LBC
Squats + Flutter Kicks

MARY: None
ANNOUNCEMENTS: Trilogy Q on Wed
COT: Thinking about my daughter’s first day of middle school!

Date: 2026-08-24
AO: The Driveway
Q: Prestige ,
PAX: Play-Doh, Prestige
FNGs: None
COUNT: 2
SSH
IWkers
HillB’s
Moroccan Niteclub
Michael Phelps
Down dog

Four rounds:
Swing
Row
Deadlift
Merkin
Carry: farmer, suitcase, waiter

Halo
Around the world

Plank,
Side plank

COT: Sometimes it’s good to reevaluate things.

Date: 2026-08-21
AO: The Aerie
Q: Rocketman ,
PAX: Trifecta, Rocketman, Stewie, Lonestar
FNGs: None
COUNT: 4
WARMUP:
Some standard warmups, mosey, etc.

THE THANG:
6 Rounds For Time

20 Sandbag Bent Over Rows
10 Sandbag Thrusters
50yd Sandbag Shuffle
50yd sprint

Then AMRAP:

20 coupon swings
10 plank coupon drags
7 burpee hop over coupons
20yd rifle carry

ANNOUNCEMENTS:
– 9/11 is almost here!

COT:
2 Samuel 12

What does a good friend look like? For King David, it was Nathan the prophet. He confronted David’s sin face to face and was with him through the consequences of his sin. “You are the man!” The brother who confronts you is the brother who loves you; look for the man who needs you as that brother.

Date: 2026-08-23
AO: Social Distance
Q: Booking ,
PAX: Big Short, Bean Counter, Booking, Piano Man, Groundhog, Wedding Singer, Popeyes, Gambler FNGs: None
COUNT: 8
WARMUP:
THE THANG: 6 and change up 26th to Harrison and back on the WOD MARY: 45 merkins
ANNOUNCEMENTS:
COT: Travel and hotel tips from Popeyes’ adventures… you can’t make this stuff up!