Backblasts

Date: 2025-09-12
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Disco, vplaxico, citrus, CableGuy, Bone, Attache’, sticks, bogey, Old Bay FNGs: None
COUNT: 11
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, seated twist, fellowship lap THE THANG:
– Tabata – 25 / 10 ; run to end of field and back in between sets – Merkins, (Offset / Deficit / Incline/Decline)
– Curls – full, upper, lower repeat
– OH press ; front raise
– Flutter kicks with coupon / WW2s
– Rows / upright, 1 armed,
MARY: LBCs
ANNOUNCEMENTS: Bone-athon in May 😉
COT: Ask for help. It can feel weird bc we’re dudes. its not weakness, its strength. And people want to help. But you gotta ask.

Tags: horizon-ao, Kodiak, Disco, vplaxico, citrus, CableGuy, Bone, Attache’, sticks, bogey, Old Bay

Date: 2025-09-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Nico Thielmann, Jeremy Hurlbutt
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Cherry pickers
Willie mays hays

THE THANG:
1 pax runs the stairs 5 times

Other pax do AMRAP of following exercises until total number is reach. Pax with highest count at end of stairs run is the number you start with for the next round.

300 Squats
200 Merkins
100 big boy sit ups

MARY:
20 LBC IC
Plank o Rama

ANNOUNCEMENTS:
Thirsty 3rd Thurs next week
4th Friday run the following week

COT:
9/11 stair climb was excellently run as always. I personally find events like that, where all attendees are present for a common reason even though none of us are super connected and in some cases have never met one another, to be extremely powerful and moving. It was a great way to honor the memory of those we lost 24 years ago.

Tags: potomac-rising, Nico Thielmann, Jeremy Hurlbutt

Date: 2025-09-10
AO: compound
Q: Ashe
PAX: Skidoos, Roddick, Monte Karlo, Lost by the school
FNGs: 1 Lost by the school
COUNT: 3
WARMUP: we mosied, jogged, ran and stretched 100 intervals, increasing speed each time and stretching in between.

THE THANG: jogged to garage and did 3 sets of pull ups, hanging leg curls, merkins, and side lunges. Then V- ups and jogged back to field.

MARY: each of the pax picked one to do

ANNOUNCEMENTS: 9/11

COT: Life as a game of risk

Tags: compound, Skidoos, Roddick, Monte Karlo, Lost by the school

Date: 2025-09-11
AO: olympus
Q: Toolbox
PAX: Atlas, Battleship, NOAA, decibel
FNGs: None
COUNT: 5
WARMUP: ssh, windmill, copperhead squat, pop fly lunges
THE THANG: ipc week 1
MARY: nope
ANNOUNCEMENTS: can’t remember
COT: if you want to go fast go alone, if you want to go far, go together.

Tags: olympus, Atlas, Battleship, NOAA, decibel

Date: 2025-09-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120 FNGs: None
COUNT: 7
WARMUP:
SSH
Penalty burpees
IWS
Squat jump
Merkins
MC
ST
High knees
WM
CP

THE THANG:
Round 1
1 person in center throws sandy the sandbag 100 feet, after 1st pax next pax throws

Round 2
10 cleans WC then 10 merkins then 10 taint scrapers

During throwing/lifting, all other PAX do AMRAP:

Squats
Merkins
Overhead press
Clean
Deadlift
Burpees
Low plank
Plank jacks
LBCs
High knees
SSH

Mosey between sets

MARY:
big boy sit-ups
scissors
X factor
dying cockroach
Plank o Rama

ANNOUNCEMENTS:
9/11 stair climb tomorrow
Thirsty third Thursday coming back this month
Fourth Friday 5k coming back this month

COT:

Tags: potomac-rising, Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120