Backblasts

Date: 2025-09-20
AO: thesandlot
Q: Maguire
PAX: Forceps, Enron, citrus, Hard Knox, Tariff, 2 percent, DoorDash, Klinger, Shake ‘n’ Bake, Rim Fire, Trademark, Summit, Runner Up, Messy FNGs: None
COUNT: 15
WARMUP: Side straddle. Imperials. Hillbillies. Phelps. Willie Mays. Root Veggie Extractor. Down dog. World’s greatest. Cobra Kai.

THE THANG:

Part 1.
– Mosey w coupon down the steps. Blockies. Chest press. LBCs. – Go back up the stairs. Air press and flutters.
– Go back down and repeat and come back up.

Part 2
– to the benches a series of step ups and dips. 2x

Part 3
– to the field. A ladder with jogs in between.
– 5 blockies
– Then 5 blockies, 10 overhead presses.
– Then add 15 curls… add 20 calf raises, add 25 coupons squats. Jogs still in between.
– Then start backwards, 25 squats run and add 20 calf and work your way back down.

MARY: Jefferson moving on up leg lifts and LBCs.

ANNOUNCEMENTS: hikes, hang outs and more. Check channels.

COT:

This too shall pass. I like this phrase a lot. Moments are temporary. Use this for humility during successes and encouragement during hardship. Have a great weekend.

Tags: thesandlot, Forceps, Enron, citrus, Hard Knox, Tariff, 2 percent, DoorDash, Klinger, Shake ‘n’ Bake, Rim Fire, Trademark, Summit, Runner Up, Messy

Date: 2025-09-20
AO: thefarm
Q: Firehead
PAX: Firehead
FNGs: None
COUNT: 1
After 10 minutes and no shows at the Farm, started ruck from home.

Tags: thefarm, Firehead

Date: 2025-09-19
AO: atlantis
Q: Hubble
PAX: Clerk, Hammer, Hammerhead, Forceps, Palmetto
FNGs: None
COUNT: 6
WARMUP:
Good mornings
Arm circles
Beet pickers
hamstring stretch OYO
Cobra Kai
Mosey to Nats Park stairs

THE THANG:
10 Derkins
Stairs
10 Monkey Humpers
Stairs
10 Burpees
Stairs
10 Dips
Stairs
(Repeat 4x)
Pause halfway for reverse planks and LBCs to spare dying legs. Modify counts as needed.

Backwards run halfway back
Single leg step ups
Mosey the rest

MARY:
15 Xs and Os
15s Side Planks L and R
20 Heels to heaven
60s Plank hold
20 Dead Bug

ANNOUNCEMENTS:

COT:
Sometimes challenging to let go of responsibilities – pride, fear, credit, etc.
But one person isn’t as strong as a team. Even if you are smarter, faster, stronger, more capable – you’re just one guy.
This coming week, look for ways to build up your teammates and multiply your efforts.

Tags: atlantis, Clerk, Hammer, Hammerhead, Forceps, Palmetto

Date: 2025-09-19
AO: thefarm
Q: Running Man
PAX: Firehead, Squatter, Lumbergh, IKEA
FNGs: None
COUNT: 5
WARMUP
Beet pickers
Willy Mayes Hayes
Arm circles
Don Quixote
Mosey around the soccer fields

THE THANG
Ring of fire
Side straddle hops
20 squats
20 lunges
5 burpees
10 shoulder taps
20 BBS
10 seconds low plank
10 monkey humpers
5 no surrenders
10 commandos

COT
Better to fail with honor than win by fraud.
https://m.youtube.com/watch?v=94_sWrWsXbE&pp=0gcJCRsBo7VqN5tD

Tags: thefarm, Firehead, Squatter, Lumbergh, IKEA

Date: 2025-09-19
AO: terrapin-station
Q: Flipper
PAX: Booking, CableGuy, bogey, Groundhog, Breach, Sloop, Popeye FNGs: None
COUNT: 8
WARMUP: SSHs, HBs, Windmills, RVEs, WMHs, DD, runners stretch.

THE THANG: start off with a mosey to the front steps at O’Connell. Two rounds of step ups, durkins, and dips.

Lunge walk to the front of the school and split up into two groups with one group holding wall planks, and the other roof running to the end of the driveway.

Mosey back to the turtle playground.

Round 1: 3 round trips of rifle carry around the circle drive and then 5 ties to bars. Round 2: 3 round trips of farmers carry and then 3 pull-ups.

Ring of fire!

MARY: LBCs, shoulder taps

ANNOUNCEMENTS: check out the backpacking channel for the upcoming climb

COT: try to find some time every day to pause and focus. In the words of Ted Lasso, “yesterday is history, tomorrow is a mystery, and today is a gift. That’s why it’s called the present y’all.”

Tags: terrapin-station, Booking, CableGuy, bogey, Groundhog, Breach, Sloop, Popeye