Backblasts

Date: 2025-07-16
AO: thepatriot
Q: Booking
PAX: Big Short, Boardwalk, CableGuy, Flipper, Groundhog, Lazlo, Shake ‘n’ Bake, Wedding Singer, Memento, Trademark, Rim Fire, Spokes FNGs: None
COUNT: 13

WARMUP: SSH, IW, HB, WM, CP, WMH, MP, DD, WGS, CK
THE THANG:
20 OH Press
Rifle carry to opposite end zone
Run a lap

20 OH Press
20 Curls
Shoulder carry to opposite end zone
Run a lap

20 OH Press
20 Curls
20 low rows
Farmer carry to opposite end zone
Run a lap

20 OH press
20 Curls
20 low rows
20 squats
Rifle carry to opposite end zone
Run a lap

20 OH Press
20 Curls
20 low rows
20 squats
20 derkins
Shoulder carry to opposite end zone
Run a lap

20 OH Press
20 Curls
20 low rows
20 squats
20 derkins
20 chest press
Farmer carry to opposite end zone
Run a lap

Lightening round
10 OH Press
10 Curls
10 low rows
10 squats
10 derkins
10 chest press
10 mountain climbers

MARY: Flutter kicks, LBC, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: 9-11 stair climb- see channel for details
COT: Connect before you correct. Form a bond of understanding with your kids before immediate jumping to correct their actions. This creates an better environment of mutual understanding and likely a more positive outcome.

Tags: thepatriot, Big Short, Boardwalk, CableGuy, Flipper, Groundhog, Lazlo, Shake ‘n’ Bake, Wedding Singer, Memento, Trademark, Rim Fire, Spokes

Date: 2025-07-16
AO: ignite
Q: Fitz-Hume
PAX: Gherkin, Legacy, Summit, Bob the Builder, Deliverance, Flat Tire, Gandalf, Goldfish, Kodak, Popeye, 2 percent, Ice Tea, meister, NASCAR, Obadiah, Pepco FNGs: None
COUNT: 17
WARMUP: SSH, IW, HB, MP, MN, DQ, WMH, DD, WGS
THE THANG: tabata: 44 seconds of work, 16 seconds of rest

Squats
Merkins
Lunges
Plank

4 rounds with 1 minute of rest where I share a couple memories from my childhood.

44 burpees

MARY: 44 LBCs, 44 flutter kicks

ANNOUNCEMENTS: check the channel

COT: I’m sad to leave. Come workout with me as I say goodbye.

Tags: ignite, Gherkin, Legacy, Summit, Bob the Builder, Deliverance, Flat Tire, Gandalf, Goldfish, Kodak, Popeye, 2 percent, Ice Tea, meister, NASCAR, Obadiah, Pepco

Date: 2025-07-16
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
Reps are to 11 total. 10 on 1 end, then run 20yds and 1 on other end. Then 9-2, 8-3, 7-4 etc Merkins/squats
Thrusters/American hammer
Curls/plank jacks
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Trifecta

Date: 2025-07-12
AO: olympus
Q: Obadiah
PAX: Atlas, Peanuts, Roddick, El Camino, Hightower, Doodles, Toolbox, Todd Cole (Norm), Bo Jackson, Mr Roboto FNGs: None
COUNT: 11

WARMUP: SSH, WMH, cherry w/ a twist, fellowship run,
THE THANG: ultimate drills..

– Pax line up, run to the 10 and cut and catch disc, next Pax runs, and continues through the line

– Partner up and PAX try and limit throws to go 100 yards. Drops are a 5 burpee penalty. Exercises at end zone. Swap partners.

– three pax run routes to 20, 15 and 10 to right and one thrower makes 3 throws; switch out throwers and direction

Took our skills to ultimate where highlighter yellow dominated.

MARY: none
ANNOUNCEMENTS: Cameroon trip- support your fellow PAX, see 3rd F channel for details; ruck n float coming up
COT: “Do not answer a fool according to his folly, or you yourself will be just like him.” Proverbs‬ ‭26‬:‭4‬ ‭NIV‬‬

Dealing with outlandish comments often solicit an argument that really doesn’t get to the meat of the issue. Be willing to step back and seek to understand the root cause and source of not what is being said, but of the person’s wound or perspective that is driving this comment/post. Failure to do so often only builds up defenses.

https://bible.com/bible/111/pro.26.4.NIV

Tags: olympus, Atlas, Peanuts, Roddick, El Camino, Hightower, Doodles, Toolbox, Todd Cole (Norm), Bo Jackson, Mr Roboto

Date: 2025-07-15
AO: thegeneral
Q: Summit
PAX: Robo, Deliverance, Gherkin, citrus, Fitz-Hume, Traveler, Jenner, DoorDash FNGs: None
COUNT: 9
WARMUP: All IC…SSH, IW, HB, MP, CP, WMH, DD, WGS, CK

THE THANG:
– Tabata Set 1 (20 secs work, 10 secs rest X 8 sets)
– Alternate jump ups/step ups & shoulder taps with legs on steps – Dora with Coupons
– 50 overhead presses
– 100 curls
– 150 coupons squats
– …..while partner murder bunnies to the 20 yl and rifle carries back….AND….throughout “Jump Around” by House of Pain on repeat during stanza of “Jump…Jump..Jump”…all PAX stop and do Mucho Legos. – Tabata Set 2 (20 secs work, 10 secs rest X 8 sets)
– Alternate Plank Jacks & Mountain Climbers
– Four Coupon Corners of Mary and a few Blockees
– Rifle or farmer’s carry coupon to center of football field (perform Blockees…in 4 sets of 3,4,5 and 10) and then back to each of the four corners of field where PAX performed the following: – Corner 1: Flutter Kicks while holding coupon IC X 20
– Corner 2: American Hammers (to MC Hammer “U Can’t Touch This” with coupons IC X 15 – Corner 3: Leg lifts over coupons IC X 15
– Corner 4: Weighted crunch w/ coupon (hold static with legs raised) for 30 secs

MARY: Above

ANNOUNCEMENTS: Sept 11 climb coming. Thanks to 2 percent for Q’ing! Overnight ruck starting at 10 pm on Sept 10 as an option. Ruck & Float. Check Slack.

COT:
YHC was away last week in mountains and took two days for a digital fast. The first day felt like withdraw with the second day then providing much improved mental clarity with the awareness that things that seemed important while dialed in to digital were actually not that important and provided space to focus on truly the important things. Processed through prayer, meditation, journaling, etc.

Recognition that digital addiction was yet another way to self medicate and that YHC’s brain was rewired..not in a positive way. Good news is that it can be rebooted with silence/solitude and intentionality.

Take a moment to disconnect completely.

Tags: thegeneral, Robo, Deliverance, Gherkin, citrus, Fitz-Hume, Traveler, Jenner, DoorDash