Backblasts

Date: 2025-09-17
AO: ao-the-bullpen
Q: Crystal
PAX: Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
Ssh
Mike Phelps
Beet picker
Don Quixote
THE THANG:
Merkin
Lunges
American hammers
Ssh
Overhead press
Monkey humpers
High, slow flutter kicks
Repeat, add 3 to the count.
We did 8 rounds (for a total of 108 reps per exercise)
100lb farmers carry rotation

MARY:
ANNOUNCEMENTS:
COT: the ooda loop, don’t quit when it gets hard, you feel buried but you’ve been planted, and it’s never too late to start your day over

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-09-17
AO: thepatriot
Q: Booking
PAX: Lazlo, Shake ‘n’ Bake, Hobbyhorse, Bob the Builder, Wedding Singer, Gus, Fiddler, Rim Fire, Trademark, CableGuy FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, MP, WM, DD, WGS, KK
THE THANG:
Line up on the goal line
Run to 20 yard line— 20 merkins—back pedal to goal line
Run to 40 yard line—20 merkins/ 20 calf raises–back pedal to goal line
Run to 40 yard line–20 merkins/ 20 calf raises/ 20 copperhead squats—back pedal to goal line
Run to 20 yard line—20 merkins/ 20 calf raises/ 20 copperhead squats/ 20 SSH (i/c)–back pedal to goal line
Run to opposite goal line–20 merkins/ 20 calf raises/ 20 copperhead squats/ 20 SSH (i/c)/ 20 monkey humpers–back pedal to goal line

Bear Crawl to 10 yard line- 10 plank jacks—lunge walk to goal line
Bear Crawl to 20 yard line–10 plank jacks/ 10 shoulder taps–lunge walk to goal line
Bear Crawl to 30 yard line- 10 plan jacks/ 10 shoulder taps/ 10 big bois–lunge walk to goal line

Mosey to Amphitheater for 2 rounds of 20 dips/ 20 step ups—mosey back to field MARY: Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: IPC Week 2 on Friday at The Patriot
COT: “God Grant me the serenity to accept the things I can not change, courage to change the things I can, and wisdom to know the difference” Maintain your level of composure and use your wisdom to know when to walk away from a discussion or conflict. At times, it takes wisdom and class to step away from a controversial situation.

Tags: thepatriot, Lazlo, Shake ‘n’ Bake, Hobbyhorse, Bob the Builder, Wedding Singer, Gus, Fiddler, Rim Fire, Trademark, CableGuy

Date: 2025-09-17
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Rocketman, Trifecta
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Aaron Beaver, Rocketman, Trifecta

Date: 2025-09-16
AO: thegeneral
Q: Traveler
PAX: Malware, Trademark, 2 percent, SubPrime, citrus, Enron, Hobbyhorse, Summit, DoorDash FNGs: None
COUNT: 10
10 PAX gathered on YHC’s final day as a 28 year old.

WARMUP: SSH, Michael Phelps, LBAC, RVE, WMH, WGS, Mosey

THE THANG:
Mosey to pull-up bar. Start with balls-to-the-wall for a little while. Then PAX rotated through at the pull-up bar, aiming for 10 pull-ups each. The rest of the PAX alternated between wall sits, front plank, and side plank.

Traveling Ladders:
PAX moved down the field with a traveling exercise, laddering 20 yards of a new exercise each time. Then a static exercise and mosey to complete the round.

Round 1: bear crawl, capped by 20 hand release merkins
Round 2: bear crawl, then lunge walk, capped by 40 body weight squats Round 3: bear crawl, lunge walk, crawl bear, capped by 60 flutter kicks Round 4: bear crawl, lunge walk, crawl bear, inch worm, capped by 80 calf raises
Round 5: bear crawl, lunge walk, crawl bear, inch worm, burpee broad jump, capped by 100 air presses

5 Minute EMOM:
7 dips, 7 jump ups, 7 derkins

MARY: 28 American Hammers, 28 WWIIs
ANNOUNCEMENTS: Old Rag Hike, Book Club, 3F event, probably a few others

COT: YHC recently started reading “Imitations of Christ” by Thomas a Kempis as part of morning prayer routine. Struck by the following quote: “If I knew all the things that are in the world, and were not in charity, what should it help me before God, who is to judge me according to my deeds.” Let us strive to have our daily work be rooted more in charity than in the pride of accomplishment.

Tags: thegeneral, Malware, Trademark, 2 percent, SubPrime, citrus, Enron, Hobbyhorse, Summit, DoorDash

Date: 2025-09-16
AO: atlantis
Q: Hammer
PAX: Infinity, Palmetto, Hubble, Bougie
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HW, IBACs, Slow squats w/hip twists, Down Dog, WGS, Cobra, Mosey THE THANG: Elevens on the Nats Park Steps
Bottom of the steps: Manmakers (squat thrust, plank-jack, pushup, jump up.) Top of the steps Jump Squats
–>To the benches (2 rounds):
Single leg step ups with jump
Durkins
Single leg get up-to-jump squats
Dips
MARY: V-ups
ANNOUNCEMENTS: Grunt is coming up. Forgot to mention in the circle – but there’s a book club Hobbyhorse is running, if you’re interested in such things (see Book-Club channel)
COT: On this date in history – the Mayflower departed from England with 102 colonists looking to make a life in the New World. Sometimes you just gotta go all-in and change things up.

Tags: atlantis, Infinity, Palmetto, Hubble, Bougie