Backblasts

Date: 2025-08-20
AO: f3thecapital-news
Q: Firehead
PAX: Squatter, Trilogy
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Mosey around Fields

THE THANG:
2 Rounds:
15 burpees – count
plank 60 – count
Karaoke 1/2 field

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2 field

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back

MARY:
Rope Climbers, Side Crunches, American Hammers, Rosalitas, Slow LBCs, Plank

ANNOUNCEMENTS:
Trilogy Q Friday, Squatter Q Saturday
5 Year AO Anniversary coming up
9/11 Stair climb

COT: Not looking good at work, needing to decide what I really want to do in my career at the moment.

Tags: f3thecapital-news, Squatter, Trilogy

Date: 2025-08-20
AO: thedriveway
Q: Play-Doh
PAX: Play-Doh
FNGs: None
COUNT: 1
WARMUP:

Side Straddle Hops
Windmills
Arm Circles
Overhead Reach Squat
Ultimate Stretch
Down Dog to Up Dog

THE THANG:

Grind Complex

Front Squat x 5
Bent Over Row x 5
Overhead Press x 5

Ruck 100m

Explosive Power Complex
Clean x 5
Push Pres x 5
Overhead Throw x 5

Ruck 100m

Repeat

MARY:

Grab a heavy and carry any way you want except with a “yoke” carry. Walk 200m, no dropping.

ANNOUNCEMENTS:

None

COT:

So as we move through our day, let’s remember this: In lifting, the explosive lifts give us that rush, that burst of energy—but it’s the grind that builds the true foundation, the strength that carries us through the long haul. Celebrate the victories, but don’t be afraid of the grind. It’s that effort, those small, persistent pushes, that create the foundation for everything else.

Tags: thedriveway, Play-Doh

Date: 2025-08-20
AO: thepatriot
Q: Booking
PAX: citrus, SAAS, Big Short, Ice Tea, Short Rib, Piano Man, Wedding Singer, Shake ‘n’ Bake, Bob the Builder, Rim Fire, Deliverance FNGs: None
COUNT: 12

WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, CK
THE THANG: line up on goal line
10 blockies back pedal to far 10- 10 never surrenders- mosey back to goal line 20 OH Press back pedal to far 20- 20 merkins- mosey back to goal line 30 curls back pedal to far 30- 30 shoulder taps- mosey back to goal line 40 squats back pedal to far 40- 40 SSH I/C- mosey back to goal line 40 calf raises back pedal to near 40- 40 WW 1- mosey back to goal line
30 low rows back pedal to near 30- 30 mountain climbers I/C mosey back to goal line 20 leg lifts lunge walk to near 20 – 20 merkins- mosey back to goal line 10 toe taps- lunge walk to 10- 10 burpees mosey back to goal

Run a lap
2 rounds of ring of fire – bear crawl while PAX do squats, shoulder taps, toy soldiers, dirty dogs MARY: LBC, Flutters, Freddy Mercuries, Penguin Crunches
ANNOUNCEMENTS: 9/11 stair climb
COT: season of change and new beginning as school starts. Show your kids support and confidence during times when they may be balancing nerves ahead excitement.

Tags: thepatriot, citrus, SAAS, Big Short, Ice Tea, Short Rib, Piano Man, Wedding Singer, Shake ‘n’ Bake, Bob the Builder, Rim Fire, Deliverance

Date: 2025-08-20
AO: theaerie
Q: Lonestar
PAX: Rocketman, Trifecta, Aaron Beaver
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
Merkins
THE THANG: hardest mile
25 yd square. 6 laps
25 yd burpees (broad jumping forward)
25 yd Bear crawl
25 yd walking lunges
25 yd mosey
MARY:
ANNOUNCEMENTS:
COT: sleep is a blessing and pray for marriages.

Tags: theaerie, Rocketman, Trifecta, Aaron Beaver

Date: 2025-08-19
AO: delphi
Q: Part-Time
PAX: Pop Fly, NOAA, Monte Karlo, Nano, Rambler, Roddick, Swish, FEMA, Rocket, Obadiah, Norm, Yard Sale, Fester FNGs: None
COUNT: 14 Strong
WARMUP: Arm Circles 10x (Cadence), Michael Phelps 10x (Cadence), Rocketts 10x (Cadence), Flutter Kicks 10x (Cadence)

THE THANG: 4 Corners (Pair-up)
1. Corner 1: 25x Merkins x4
2. Corner 2: 25x Sit-ups w/ coupon x4
3. Corner 3: 25x Squats x4
4. Corner 4: 25x Mountain Climbers x4
5. 4 laps around field
Upon completion of exercises, pax will complete 100 ea exercise and 4 laps.

MARY: 20 count of pax exercise

ANNOUNCEMENTS: 9/11 Stair Climb, F2 Hightower , Upcoming Iron Patch beatdowns, Swish heading off to Syracuse tomorrow. Good luck brother!, Welcome back Nano , Roddick , Yard Sale . Glad y’all had safe travels and could make the beatdown.

COT: “The way we’ve always done it”

Thank you all for the support this morning! Toolbox I had no desire to get out of bed and exercise. Thank you all for making this a welcomed change (not so much in the beatdown)! Pop Fly thank you for signing me up. The only way to grow is to get outside of your comfort zone. You all are incredible broskies. :saluting_face:

Tags: delphi, Pop Fly, NOAA, Monte Karlo, Nano, Rambler, Roddick, Swish, FEMA, Rocket, Obadiah, Norm, Yard Sale, Fester