Backblasts

Date: 2025-08-18
AO: thefarm
Q: Running Man
PAX: Firehead, Trilogy
FNGs: None
COUNT: 3
WARMUP:
Willy Mays Hayes
Beet pickers
Don quixote
Calf raises
Mosey around the soccer fields

THE THANG:
Bear crawl 20 yards
20 merkins
30 squats
40 lunges
50 big boy situps
Reverse walking lunges 20 yards
20 dips
30 step ups
40 Bulgarian squats (20 each leg)
50 glute bridges (25 each leg)
Crawl bear 20 yards
20 merkins
30 squats
40 lunges
50 BBS
Walking lunge 20 yards
20 dips
30 step ups
40 Bulgarian squats (20 each leg)
50 glute bridges (25 each leg)

MARY:
Flutter kicks
Nolan Ryan
American hammers
Rosalitas
LBCs

ANNOUNCEMENTS:
Firehead will lead Wednesday
Running man will be out of town for a week.

COT:
I’m going to my daughter’s marching band halftime show at Virginia Tech November 22nd. She told me Saturday that they’ll be playing Britney Spears songs. Since then I’ve had her songs as ear worms, and I have to be deliberate about replacing those songs with something I’d rather think about. It takes deliberate and thoughtful choices to achieve the next level of success. Take control of your thoughts and actions!

Tags: thefarm, Firehead, Trilogy

Date: 2025-08-18
AO: thepatriot
Q: Rim Fire
PAX: Bob the Builder, Boardwalk, Big Short, Lazlo, Tea Party, Shake ‘n’ Bake, citrus, DoorDash, Smokey, Prestige, Deliverance, Ice Tea, Wedding Singer, Piano Man FNGs: None
COUNT: 15
WARMUP: SSH, IW, HB, LBAC, MP, CP, WMH, DD, RS, WG, CK
THE THANG:
Round 1 – Murder Bunny Suicides
Murder Bunny 10 yards -> 12 Blockies -> Backpedal to goalline -> Sprint to 10 -> Murder Bunny 10 more yards -> 4 WWIII Situps -> Backpedal to goalline -> Sprint to 10 -> Repeat until reaching the goalline, subtracting 2 from Murder Bunnies and adding 2 to WWIIIs each 10 yards -> Rifle Carry back to the goalline

Round 2 – Bear Crawl Suicides
Crawl Bear 10 yards -> 10 DC Bonnie Blairs -> Run back to goalline -> 10 WWII situps -> bear crawl to 15 -> 10 Bobby Hurleys -> Run back to goalline -> 10 WWII situps -> Repeat 2 more times, adding five yards each circuit

Round 3 – Elevens (Merkins + IC LBCs) with a 10 yard broad jump in between

MARY: Finish your last round of LBCs
ANNOUNCEMENTS: 9/11 Stairclimb coming up
COT: Summer is a time where a lot of us have a chance to vacation and relax more than other times of the year. That time is a good reminder that rest is good. Take time to let your body heal between getting after it.

Tags: thepatriot, Bob the Builder, Boardwalk, Big Short, Lazlo, Tea Party, Shake ‘n’ Bake, citrus, DoorDash, Smokey, Prestige, Deliverance, Ice Tea, Wedding Singer, Piano Man

Date: 2025-08-17
AO: social-distance
Q: Booking
PAX: Wedding Singer, Big Short, 2 percent, Rim Fire, Popeyes, Piano Man, Gambler FNGs: None
COUNT: 8

WARMUP: chatter
THE THANG: 6.2 mile loop to Harrison St and back in the WOD
MARY: 42 standard merkins
ANNOUNCEMENTS:
COT: School is starting soon but the summer heat continues!

Tags: social-distance, Wedding Singer, Big Short, 2 percent, Rim Fire, Popeyes, Piano Man, Gambler

Date: 2025-08-17
AO: mother-ruck-ing
Q: Rambler
PAX: Norm, Gig Mikell
FNGs: None
COUNT: 3
WARMUP: none
THE THANG: 3.25 mile loop
MARY: none
ANNOUNCEMENTS: head to Peet’s
COT: remember Popfly?

Tags: mother-ruck-ing, Norm, Gig Mikell

Date: 2025-08-17
AO: mother-ruck-ing
Q: Baracus
PAX: Ice Tea, Kodiak
FNGs: None
COUNT: 3
WARMUP: slow walk
THE THANG: Eastside
MARY:
ANNOUNCEMENTS:
COT: not today

Tags: mother-ruck-ing, Ice Tea, Kodiak