Backblasts

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The Aerie Bootcamp

Date: 2026-08-19
AO: The Aerie
Q: Lonestar ,
PAX: Stewie, Rifleman, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4 sets adding 5 seconds or 2 reps to each
Hang 30 seconds (increase by 5 each lap), 20 merkins (+2), 30 second balls to walk (increase by 5 each lap) & 20 squats (+2 each lap). Mosey a 400 MARY:
ANNOUNCEMENTS:
COT:

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The General

Date: 2026-08-18
AO: The General
Q: Tariff ,
PAX: Lazlo, Flux, Robo, Tariff, Prestige, SAAS, Gherkin, Roulette, Hard Knox, Landscape FNGs:
COUNT: 10

Warm-up
SSH
Imp-Walkers
Hillbillies
Micheal Phelps
Willie Mayes Hayes
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: DORA
Timer running to the other end zone and back
100 Merkins
150 Squats
200 Calf Raises
Small r – recover

Round 2: Stairs and Walls
25x Dips
20x Step-ups (IC)
30 second wall sits with Calf Raises
Repeat 3x

Round 3: Coupon Circle
30x Coupon Curls
15x Coupon Swings
10x Around the world

MARY
39x LBCs
20x Flutter Kicks
Dirty Dogs 20x each leg

CoT – Learning new things can be humbling. I recently took up golf lessons and my own frustrations in learning the basics gave me great perspective on how my oldest daughter feels when she quickly gets frustrated with learning new things like riding a bike or playing soccer. This is helping me in how I handle responding to her frustrations and coaching her.

You’re never too old to expose yourself to those frustrations of learning something new. So get out there and try something new to remind yourself how hard it can be when you’re trying to become competent in a new skill.

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#sparta

Date: 2026-08-14
AO: Sparta
Q: Peanuts ,
PAX: OnlyFans, Dunder, Monk, Peanuts, Drano, Half-Caf; Alcatraz FNGs: None
COUNT: 6
WARMUP: Yes
THE THANG: ran the bleachers with dips, incline merkins, and stripper pole squats mixed in MARY: ring of fire
ANNOUNCEMENTS: 911 stair climb
COT: it was profoundly unmemorable

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Circle the jerk

Date: 2026-08-18
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), The Situation, Fall Guy, Fall Guy, Stall Guy FNGs: 2 Fall Guy, Stall Guy
COUNT: 5
WARMUP:
25 SSH IC
15 imperial walkers IC
10 squats jumps SC
10 merkins IC
10 Cherry pickers IC
WMH for a while each side

THE THANG:
Round 1:

“Center” pax: 10 burpees 10 pull ups 10 dips

Circle pax:
5 burpees / AMRAP merkins
5 burpees / AMRAP squats
5 burpees/ AMRAP LBC
5 burpees / low plank
5 burpees / AMRAP SSH

4 laps, 1 Mosey, 1 run, 1 mosey, 1 run on last lap bear crawl from last curve to finish

Round 2
Center pax: 10 squat jumps, 20 merkins

Circle pax:

5 squat jumps/AMRAP plank jacks
5 squat jumps/AMRAP high knees
5 squat jumps/AMRAP thrusters
5 squat jumps/AMRAP SSH

4 laps, 1 Mosey, 1 run, 1 mosey, 1 run on last lap bear crawl from last curve to finish

Round 3 “sprint round”:
Center pax: 5 burpees 5 pull ups 5 dips

Circle pax:
3 burpees / AMRAP merkins
3 burpees / AMRAP squats
3 burpees/ AMRAP LBC
3 burpees / AMRAP SSH

2 laps, 1 Mosey, 1 run, bear crawl from last curve to finish

MARY:
10 BBB SC
10 scissors IC
10 Freddie Merkury IC

ANNOUNCEMENTS:
9/11 stair climb
Ironpax challenge upcoming in Sept

COT:
In relationships of any kind the key is willingness to talk. As men we tend to avoid talking. Don’t! It can and will make the difference!