Backblasts

Date: 2025-08-13
AO: thedriveway
Q: Legacy
PAX: Play-Doh, Gherkin, Papi, meister, Old Bay
FNGs: None
COUNT: 6

WARMUP: The Usual
THE THANG:
1. Deadlifts —
2. Swings 8- 12 reps, about 6 sets
3. Thrusters, 5 sets, YHC did 5×5
4. Goblet Squats, 5 sets
5. 10:00 AMRAP
– press
– goblet
– swings
6. Tabata: 20 sec on with swings, 10 sec rest
MARY: N/A
ANNOUNCEMENTS: Stairclimb
COT: YHC was pleased to give the COT in his capacity as Nant’an for the region: This is the group! This is the group that is going to take our region to the next level! These are the workouts we need on a collective and individual basis. Remember, there are a lot of guys who simply won’t come out to a Freeform boot camp workouts because of injuries or other reasons. Keep thedriveway going — not just a summer thing! And future state M W F non-running options for our men. SYITG!

Tags: thedriveway, Play-Doh, Gherkin, Papi, meister, Old Bay

Date: 2025-08-18
AO: terrapin-station
Q: 2 percent
PAX: 2 percent, @BigSky – DR PAX from Winston Salem, NC
FNGs: None
COUNT: 2
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Don Quixotes, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG:
Round 1:
40s work / 20s rest × 3 rounds
Pull-Ups
Upright Rows
Merkin to a Pike Press
Plank Shoulder Taps

Round 2:
EMOM × 10 min (repeat twice)
M1: Dips x15–20
M2: Diamond Merkins x20
M3: OH Hold 30s
M4: Skull Crushers x20
M5: Active Rest

Round 3:
Tabata 20s on / 10s off × 8 each
Side Plank Hip Dips
Lateral Lunges

Round 4: Finisher (8 min)
45s on / 15s off × 2 rounds
Pull-Ups
Diamon Merkins
Jump Squats with Hip Drive
Plank Elbow Press-Outs

MARY: Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: 9/11 Stair Climb, IPC’25

COT: Yesterday YHC taught his 11-year-old daughter how to throw a tight spiral at her request. Football season cannot come soon enough.

Tags: terrapin-station, 2 percent, @BigSky – DR PAX from Winston Salem, NC

Date: 2025-08-18
AO: acropolis
Q: Doodles
PAX: Peanuts, Hightower, Sunny, Battleship, Obadiah, Rambler, Norm FNGs: None
COUNT: 8
Warmup
SSH, 5 burpees, imperial walkers, Willy mays, cherry, down dog, wgs, kobra, 10 merkins

Thang
Moseyed around the school counter clockwise with some Ricky Bobby here and there. And completed the following exercises called out by each pax, we added an exercise

18 Mike Tyson’s
18 calf raises
18 overhead presses
18 air squats
18 morroccan night clubs
18 big boys
18 burpees

Stopped for gasser at tennis courts and soccer field

Mary
Ran out of time

Announcements
Stairclimb and HT toga party this Thursday

COT
Prayed for Andrew Nguyen, Woodson grad honor as
Student was to be starting at Vanderbilt this Fall who passed away this weekend and family dealing with the death. Awareness of mental health – give each other a pass. You never know what one is battling.

Tags: acropolis, Peanuts, Hightower, Sunny, Battleship, Obadiah, Rambler, Norm

Date: 2025-08-18
AO: hamilton
Q: Booking
PAX: Legacy, Traveler, Malware, Jag, Hobbyhorse, Sloop, Goldfish, Flat Tire FNGs: None
COUNT: 9

WARMUP: IW, HB, MP, AP, WM, CP, WMH, WGS, CK
THE THANG:
20 merkins / 20 SSH (I/C)
10 merkins/ 10 SSH
5 merkins/ 5 SSH
Mosey to park

20 dips/ 20 step ups
10 dips/ 10 step ups
5 dips/ 5 step ups
Mosey through neighborhood to Ruthie’s

20 mountain climbers/ 20 shoulder taps (I/C)
10 mountain climbers/ 10 shoulder taps
5 mountain climbers/ 5 shoulder taps
Mosey to Fleet ES playground

20 big bois/ 20 plank jacks
10 big bois/ 10 plank jacks
5 big bois/ 5 plank jacks
Mosey to basketball courts

20 calf raises/ 20 copperhead squats
10 calf raises/ 10 copperhead squats
5 calf raises/ 5 copperhead squats

2 rounds of Suicide runs on basket ball court

After round one:

20 forward lunges/ 20 WW I
10 forward lunges/ 10 WW I
5 forward lunge/ 5 WW I

After round two:

20 reverse lunges/ 20 OH Claps (I/C)
10 reverse lunges/ 10 OH Claps
5 reverse lunges/ 5 OH Claps

MARY: Flutter kicks, LBC, Penguin Crushes, Freddy Mercuries, Toy Soldiers, Dirty Dogs, Donkey Kicks ANNOUNCEMENTS: 9/11 stair climb
COT: Its a big year for our boys going into 9th and 6th grades at new schools. There is an equal amount of excitement and nerves for each of them. Wishing all kids going back to school from Kindergarten to College blessings and best wishes for a great school year.

Tags: hamilton, Legacy, Traveler, Malware, Jag, Hobbyhorse, Sloop, Goldfish, Flat Tire

Date: 2025-08-18
AO: horizon-ao
Q: Disco
PAX: Kodiak, Purple Rain, Attache’, Rebound
FNGs: None
COUNT: 5
WARMUP: Imp Walker, LBACs, SSH, Abe Vigoda, WMH, C Pickers, THE THANG: A. Stair DORA
Alternate between stair climb and:
100 Merkins
200 Squats
300 LBCs
B. Stair Suicide Sprints
4 sets
15 Mike Tysons
20 stair Derkins
20 Bulgarian squats
MARY: penguins, box cutters, flutters, bird dog, plank
ANNOUNCEMENTS: 9/11 stair climb.
COT: breathe in, breathe out.

Tags: horizon-ao, Kodiak, Purple Rain, Attache’, Rebound