Backblasts

Date: 2025-07-26
AO: thesandlot
Q: Hobbyhorse
PAX: Summit, Klinger, 2 percent, Defiance, Deliverance, Napalm (Brandon Frazee), Sloth, Forceps, Legacy, Roadhouse, Corner Kick, Double Stack FNGs: 1 Double Stack
COUNT: 13
WARMUP: warm up
THE THANG: jog about 3 miles with stops every few minutes for merkin, ww2, and seal claps. MARY: American hammer
ANNOUNCEMENTS: channels
COT: 85 minus a person’s age is an estimate of years left. Think of a friend or family you see infrequently. That cadence, divided by years left, is how many times you will ever see that person again. If you want to change that, start changing your cadence.

Tags: thesandlot, Summit, Klinger, 2 percent, Defiance, Deliverance, Napalm (Brandon Frazee), Sloth, Forceps, Legacy, Roadhouse, Corner Kick, Double Stack

Date: 2025-07-25
AO: horizon-ao
Q: sticks
PAX: Kodiak, Hobbyhorse, Poe, vplaxico, Attache’, Disco, Tea Party, 12point FNGs: None
COUNT: 9
WARMUP: Stretching, SSH, CP, DDog, WGS
THE THANG:
Al Carmichael
1 Merkins
2 Squats
3 Mountain Climbers
4 Lunges
5 Burpees
6 Big boy sit-ups

Netless Volleyball – Play games to 7, have to keep it above the chest. Good time had by all MARY: Ran out of time
ANNOUNCEMENTS: Great day
COT: Moments of silence

Tags: horizon-ao, Kodiak, Hobbyhorse, Poe, vplaxico, Attache’, Disco, Tea Party, 12point

Date: 2025-07-25
AO: sparta
Q: Pop Fly , Norm, Doodles
PAX: Atlas, Obadiah, Dunder, Rambler, NOAA, Peanuts
FNGs: None
COUNT: 9
WARMUP: Yes
THE THANG:
Part 1 – TG10
Part 2 – Norm took over
Part 3 – Doodles took over
MARY: Full round with all 9 pax offering an exercise
ANNOUNCEMENTS: Ruck n’ Float
COT: Having enough is enough

Tags: sparta, Atlas, Obadiah, Dunder, Rambler, NOAA, Peanuts

Date: 2025-07-25
AO: atlantis
Q: Hammer
PAX: Clerk, Hammerhead
FNGs: None
COUNT: 3
WARMUP: Moroccan night club, little arm circles, I/Y/T, face pulls, IWs, Hilbillies, Willie Mays Hayes, Down Dog-> calf stretch -> elbow drop -> WGS Mosey to Garfield Park.

THE THANG: 3-ish rounds.
10 pullups (assisted or solo)
10 Matrix Squats
10 Nordic curls (using the lowest bar to brace)
20 calf raises
20 heels to heaven (leg lift with a pulse at the top)

MARY: Flutter kicks, penguin taps, plank, freddie mercury,

ANNOUNCEMENTS: Ruck and Float tomorrow. 9/11 stair climb (on a thursday!) upcoming. Regional is asking us to put In Case of Emergency information in our slack profiles.

COT: Even when things are bleak, keep putting one foot in front of the other, Keep your chin up to see and take advantage of opportunities that are offered.

Tags: atlantis, Clerk, Hammerhead

Date: 2025-07-25
AO: thefarm
Q: Squatter
PAX: Trilogy, Firehead, Moonshine, Running Man
FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey
MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– XFactors
ANNOUNCEMENTS:
9-11 Stairclimb approaching
Ruck tomorrow 7AM – Trilogy Q
Monday Q – Firehead

COT:
Shared my appreciation for proper planning and taking time to clear my head to avoid a state where I am reacting to everything.

Tags: thefarm, Trilogy, Firehead, Moonshine, Running Man