Backblasts

Date: 2025-09-09
AO: thegeneral
Q: Robo
PAX: Gherkin, Hard Knox, Traveler, citrus
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, M Phelps, RVE, WMH, Down Dog, WGS ,Cobra.

THE THANG: IPC 50 Min. AMRAP.
Count total number of 100 meter sprints.

2 Thrusters
2 100 meter sprints, out and back.

4 Thrusters
4 Sprints

6 & 6, continue, etc.

One did Ruck Stairs.
One may have overdone the Thrusters.
Q modified and did various exercises.

MARY: Deep breathing.

ANNOUNCEMENTS: Post scores at F3 Greenwood, completed laps only.

COT: Being positive and encouraging is good, but beware of overdoing and verging on toxic positivity. Sometimes just listen and support.

Tags: thegeneral, Gherkin, Hard Knox, Traveler, citrus

Date: 2025-09-09
AO: delphi
Q: Atlas
PAX: Nano, Norm, Toolbox, Rocket, Fester, Monte Karlo, Pop Fly, Peanuts, Atlas, Rollingstone, Bam Bam; Decibels FNGs: None
COUNT: 11
WARMUP:
SSH, World’s greatest stretch, Squats, Cherie picks
THE THANG:
Push ups 25

Run burpees 8 + side overheadpress 25

Prisoners Squats 25
Run burpees 7 + curls 25

Hillbilly 25 (2=1)
Run burpees 7 + side overheadpress 25

Not worthy 25
Run burpees 7 + curls 25

Lunges 25 (2=1)
Run burpees 7 + side overheadpress 25

Kettlebell swing
Run burpees 7 + curls25

MARY:
V-ups; Jlos; Scorpion

ANNOUNCEMENTS:
Stairs climb;
IPC

COT:
343 members of the New York City Fire Department (FDNY) lost their lives making the ultimate sacrifice while responding to the World Trade Center terrorist attacks on September 11, 2001.
These brave men rushed into the burning towers to save lives, climbing stairs and guiding civilians to safety, demonstrating unparalleled selflessness and dedication.
We often use the phrase “Never Forget” to remember all nearly 3,000 people killed on 9/11, including the 343 firefighters and other public safety personnel who died that day. While remembering the 9/11 firefighters, celebrate heroes in our daily lives.

Tags: delphi, Nano, Norm, Toolbox, Rocket, Fester, Monte Karlo, Pop Fly, Peanuts, Atlas, Rollingstone, Bam Bam; Decibels

Date: 2025-09-08
AO: acropolis
Q: Doodles
PAX: Peanuts, Ashe, Atlas, Battleship, Obadiah, Norm, Roddick FNGs: None
COUNT: 4 pax + 3 dudes did ironpax
WARMUP: the usual

THE THANG:
Run 400m on field
5 man makers
5 sit-ups w block overhead
5 inch worms
25 overheard presses

Run 400m
10 man makers
10 sit-ups w block overhead
10 inch worms
50 curls

Run 400m
15 man makers
15 sit-ups w block overhead
15 inch worms
75 calf raises with block

Run 400m
Then did Mary

MARY: yes we did

ANNOUNCEMENTS: sept 11 stairclimb on the mall

COT: Remembering Cal Ripken Jr who showed up everyday for 2131 games not because it was easy. He made injuries into strengths and showed up for his fellow teammates. Lesson here….show and be present for others not just yourself. And make weaknesses into strengths.

Tags: acropolis, Peanuts, Ashe, Atlas, Battleship, Obadiah, Norm, Roddick

Date: 2025-09-08
AO: terrapin-station
Q: Summit
PAX: Yardbird, V8
FNGs: None
COUNT: 3
WARMUP: IC: SSH, IW, HB, CP, WMH, DD, WGS, CK

THE THANG:
– Mosey to Tuckahoe Park
– Tabata 1 (20 secs work, 10 secs rest X 8 sets)
– Alternate bench jump ups and plank shoulder taps with feet on bench – Dora
– 100 Urkins on bench
– 150 Cactus jump squats/bench
– 200 LBCs
– While other partner runs the loop around park
– Tabata 2 (20 secs work, 10 secs rest X 8 sets)
– Alternate dips and mountain climbers
– Grand Finale
– Burpee broad jumps around the circle…at halfway shifted to burpee lunges – Mosey back to parking lot after Mary

MARY: IC: Flutter kicks and American Hammers followed by downward dog into pigeon pose

ANNOUNCEMENTS: Sept 11 climb and rucks; Old Rag Hike and Shenandoah Burning Man Festival before

COT:
YHC shared Sept 11 story…M made friends with Sept 11 widow while in Jersey. She leaned into the sorrow and fear after losing her husband and the father of her 5 sons. She continues to train service dogs for people with PTSD. Her son who was friends with YHC’s 2.0 works in investment banking in the Financial District of Manhattan….just like his father did. Fear is not defining them. Courage is. Let’s roll.

“Fear is a reaction. Courage is a decision.” -Winston Churchill

Tags: terrapin-station, Yardbird, V8

Date: 2025-09-08
AO: thepatriot
Q: 2 percent
PAX: CableGuy, Hops, My Space, Lazlo, Smokey, Fiddler, Bob the Builder, Booking, Rim Fire, Anchorman, sticks, citrus, Jag, Goldfish, Spokes, NASCAR FNGs: None
COUNT: 17
WARMUP: SSH, RVE’s, Arm Circles, Tiny Ballerinas, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Feeks WOD
Background: Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks. • Format
o 50-minute AMRAP
o Counting the total number of 100-meter sprints
 If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only. • Equipment
o Standard coupon
o 100 meter (110 yard) field
• The Thang
o Start the timer
o 2 thrusters
o 2 100-meter sprints (down and back = 2)
o 4 thrusters
o 4 100-meter sprints
o 6 thrusters
o 6 100-meter sprints
o 8 thrusters
o 8 100-meter sprints
• Continue the pattern until time is called
Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
o 2 thrusters – 2 100-meter sprints = 2
o 4 thrusters – 4 100-meter sprints = 4
o 6 thrusters – 6 100-meter sprints = 6
o 8 thrusters – time is called after you complete 4 100-meter sprints = 4 o TOTAL SCORE = 16
Modifications
• Shorten distance of run
• Exercise Modifications
o Thrusters
 Air Squats

MARY: Nah, fam.

ANNOUNCEMENTS: 9/11 Stair Climb, Overnight Ruck

COT: What better way to celebrate your birthday than a thrustin’ and a sprintin’ with a bunch of your favorite men in the dark. Thanks for making #49 special. And thank you @F3Greenwood for designing a week 1 IPC so intense and isolating, it truly felt like a taste of solitary confinement.

Tags: thepatriot, CableGuy, Hops, My Space, Lazlo, Smokey, Fiddler, Bob the Builder, Booking, Rim Fire, Anchorman, sticks, citrus, Jag, Goldfish, Spokes, NASCAR