Backblasts

Date: 2026-05-14
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Roulette, Flux, Attache’, Fish Fry
FNGs: None
COUNT: 4
WARMUP: walking
THE THANG: rucking up to Washington Golf and then back through some fancy neighborhoods. MARY:
ANNOUNCEMENTS: the_night_owl tonight
COT:

Date: 2026-05-14
AO: Olympus
Q: Hightower ,
PAX: Drano, Nano, NOAA, Hightower, Toolbox, Rambler, OnlyFans, Rollingstone, Monte Karlo FNGs: None
COUNT: 9
WARMUP:
Lots of stretching and a few dynamic warm up exercises

THE THANG:
Fellowship pace out to Lake Braddock
Ricky Bobby out to earth dam
Sprint across top of earth dam
Ricky Bobby back to LBSS

MARY:
Stretching, then some core exercises

ANNOUNCEMENTS:
Memorial Day Murph
Boneathon
Capital Anniversary

COT:
Shared suffering in group, way better than suffering alone. Thank you for continuing to post in the Gloom. Didn’t want to take on that run on my own, way better running with this group, even if non enjoy running.

Date: 2026-05-14
AO: The Highlands
Q: Gherkin ,
PAX: Katniss, Gherkin, LTD
FNGs: None
COUNT: 3
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: AMRAP squats & AMRAP Merkins
– Even Minutes: AMRAP squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– work as a team
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– Losing team does burpees equal to the number of points they lost by Exercises:
Set A – Merkins, Mucho Leggos, WWII
Set B – No Cheat Merkins, Bobby Hurleys, LBC
Set C – Wide Arm Merkins, Squats, American Hammer
Set D – Shoulder Taps, Alternating Lunges, Freddy Mercuries

MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. First one is tonight! Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.

Date: 2026-05-13
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Infinity, Short-Timer
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps, Willie Mays Hayes, Don Quixotes, Mosey around the fields

THE THANG:
3 round of each in the cycle:

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
American Hammers, Rosalitas, Side Crunches, LBCs, Plank

ANNOUNCEMENTS:
Trilogy Q on Friday

COT:
Try to leave good impact on the circles where you interact with others

Date: 2026-05-13
AO: The Driveway
Q: bogey ,
PAX: 2 percent, Bone, Play-Doh, Flux, Prestige, bogey
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MNC, LBAC f/r, WM, WMH, DDog, Kobra Kai

THE THANG: Carry coupons for 100yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1
100 yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – Farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins

Between Rounds: 12x 4-ct Merkins, mountain climbers, shoulder taps.

Round 2
100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin… Carry 2 – Zercher Carry (hold coupon in crook of elbows), drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins

Between Rounds: Escalator walkout merkin – 1 walkout to 1 merkin, 1 walkout to 2 merkins, etc. 8 rounds total.

MARY: 50x flutter kicks IC

ANNOUNCEMENTS: boneathon – get ur waivers signed and submitted, the_night_owl happens tomorrow night – be there, convergence 1st week of June

COT: YHC gave a PSA to use sunscreen, after experiencing an overdose of sun yesterday without realizing until too late. YHC also encouraged the PAX to grab coffee with friends. It benefits you both. Finally, YHC encouraged the PAX to find time in their already over-scheduled lives to volunteer their time to worthwhile endeavors. YHC is experiencing the benefits of doing so, evening when it’s tough to get motivated to do it. In the end it is rewarding.