Backblasts

Date: 2026-08-21
AO: Horizon
Q: Kodiak ,
PAX: 3 mile, vplaxico, DrugBoat, Woody, Bo, Shake ‘n’ Bake, Sunshine, sticks, Attache’, Poe, Kodiak, viking FNGs: 1 viking
COUNT: 12
WARMUP: SSH, IW, AC, HB, TT, DD, UD, stretching
THE THANG: fellowship lap followed by Dora: 100 merkins, 200 squats, 300 LBS, followed by Ultimate when it got light out. MARY: Incorporated at each score
ANNOUNCEMENTS: Q school next Friday at Patriot, 9/11
COT: Spent time in Alaska recently for my Dad’s 80th birthday; he is obviously slowing down; it’s motivation for me to keep coming out and trying to keep as healthy as I can for as long as I can

Date: 2026-08-20
AO: The Night Owl
Q: Daaa Auditor ,
PAX: Horshack, FIFA (F3 The Capital), Splash, Daaa Auditor, Baguette, Trademark FNGs: None
COUNT: 6
WARMUP: side straddle hops, imperial squat walkers, merkins, mountain climbers THE THANG: RELAY RACES!
Relay #1 Arms!
Select Teams: 1 minute of Hand-Release Merkins
Race to 100 dips in teams of 2; Partner buys in with 5 HRMs to relieve counterpart Losers flip the tire 4x (FIFA (F3 The Capital), Daaa Auditor) Relay #2 Legs!
Select Teams: 1 minute of Bonnie Blairs
Race to 100 cactus squats in teams of 2; Partner buys in with 5 double count bonnies to relieve counterpart Losers flip the tire 4x (Baguette, Trademark)
Relay #3 Full-Body!
Select Teams: 1 minute of Burpees
crawl-bear/bear-crawl/crab walk around the block; Partner buys in with 3 burpees to relieve counterpart Losers flip the tire 4x (Horshack, Splash)
Relay #4 Stroller Mile – Chasing 4:17
We came in at 4:43… we have work to do!
MARY: 1 minute of high plank
ANNOUNCEMENTS: sept11stairclimb, ironpax, Potomac river float 2027, old rag sunrise hike
COT: Don’t mess with happy… Lean in to your community and make a difference with the places and people that matter most to you! – paraphrased from Norm Few, Mark Few’s 95-year old dad… Prayers for Horshack’s in-laws and M and for Trademark’s Uncle Dick

Thank you for the opportunity to lead :visor:

Date: 2026-08-21
AO: Terrapin Station
Q: East Wing ,
PAX: Deliverance, Bean Counter, Enron, Bone, Ripcord, Summit, Robo, Groundhog, 2 percent, East Wing FNGs:
COUNT: 10

WARMUP:
SSH, IW, LBAC, MP, WMH, RVE

MAN-YOGA:
DD / RP / W1 / W2 / RW / TP / WGS / CK
_____

THE THANG:

2sets:
Air squat – 20x (low and slow)
SLRDL – 20x each leg (low and slow)
Efficient bear crawls

2sets:
SL block squat (IC) – 20x each leg
SL balance – 30sec each leg
SL calf raise – 5x each leg
Rifle carry

2sets:
Elevated calf raise – 30x
Coupon side bend – 20x each side
Farmers carry

2sets:
Thruster x10 (low and slow)
Block merkin x10 (low and slow)
Alt lunge walk w coupon
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MARY:
Bird dog x10
Dirty dog x20 each side
Dead bug x10
Pickle pointer x30
Corpse pose
_____

ANNOUNCEMENTS:
Sign up for the sept11stairclimb — see spreadsheet
Iron Pax workout, see announcements page
_____

COT:
Today is my 6 month F3 anniversary.
The importance of rest and recovery.

Date: 2026-08-21
AO: The Farm
Q: Infinity ,
PAX: Squatter, Infinity
FNGs: None
COUNT: 2
WarmUp: SSH, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, WMHs, LBACs, and Mosey to field.

The Thang: Seven of Diamonds
Run to each of four points in a diamond pattern on the field. Stop and perform the exercise at each point. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats. Lap 1 – Burpees x7
Lap 2 – Merkins x14
Lap 3 – 4 count flutter kick x21
Lap 4 – Squats x28
Lap 5 – 4 count Plank Jacks x21
Lap 6 – CDDs x14
Lap 7 – Lunge Walk around diamond

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time (can alternate btw high and low plank as desired) – One merkin each time you hear “comfort”

Announcements: 9/11 Stair Climb sign-up now

CoT: YHC prayed us out

Date: 2026-08-20
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Kodiak, Flux, Roulette
FNGs: None
COUNT: 3
WARMUP: none
THE THANG: Ruck around YHS, finding some hills in the process MARY: None
ANNOUNCEMENTS: 9/11
COT: time to get ready for back to school