Backblasts

Date: 2026-06-22
AO: The Patriot
Q: Piano Man ,
PAX: Booking, Big Short, Lazlo, Piano Man, Wedding Singer, citrus, Prestige, Strange Brew, Malpractice FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hillbilly, Moroccan Night Clubs, Michael Phelps; Cherry Pickers, Willie Mays Hays, Down Dog, WGS, CK THE THANG:
– Mosey to Amphitheater and REPEAT TWICE:
– 20 step ups (IC)
– 20 derkins
– 10 box jumps
– 20 dips
– COUNT OFF BY TWOS and Mosey to circle at bottom of 30th St Hill – One group runs the hill
– Other does sets of:
– 9 merkins
– 9 squats
– Repeat 3x
– Mosey through Rock Spring Park to Little Falls Rd
– 6 burpees
– In 2 groups: Hill repeats to top of KOC Hill and back with: – 20 flutter kicks (IC)
– 20 shoulder taps (IC)
– Mosey to top of KOC Hill
– 20 Bulgarian split squats (10 each leg on fence)
– Mosey to bottom of Harrison hill (at Little Falls)
– 20 reverse lunges
– Mosey to Chestnut Hills Park
– 9 burpees at top
– Mosey to back Football Field through Chestnut Hills Park
MARY: Light stretch led by Wedding Singer
ANNOUNCEMENTS: See Channels
COT: Fatherhood can be a grind, kind of like this beatdown, and it definitely has its ups and downs, kind of like the hills we just ran, but it also goes by quickly. Just a few years ago, I was taking my daughter to preschool over at Rock Spring, and now she’s about to go into fourth grade. YHC endeavors to be more present in his kids lives, to serve as a positive role model, and to enjoy the ride.

Date: 2026-06-22
AO: Hamilton
Q: Hobbyhorse ,
PAX: Hobbyhorse, Sloop, Traveler, Legacy
FNGs: None
COUNT: 4
WARMUP: stretch
THE THANG: mini JG; mini-round of hills; some pull ups: 11s
MARY: dog donkey bug
ANNOUNCEMENTS: night owl Thursday. Check channel for time and location
COT: routines are good. Breaking routines can also be good to show yourself you can take a break and still get back

Date: 2026-06-20
AO: Olympus
Q: Hightower ,
PAX: Nano, Obadiah, Drano, Rollingstone, Hightower, Flea, Ashe FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching and warm ups, jog to cup de sac

THE THANG:
Split group into 2 teams for BOMBS & jog up hill to tennis courts 50 burpees
100 Overhead press
150 Merkins
200 Big Boys
250 Squats

4 vs 4 hoops

MARY:
Quick Mart

ANNOUNCEMENTS:
Anderson family

COT:
Life is not promised, take advantage of every moment you can. Prayers for you men & your families.

Date: 2026-06-21
AO: Social Distance
Q: 2 percent ,
PAX: Big Short, Piano Man, Popeyes, Wedding Singer, 2 percent FNGs: None
COUNT: 5
WARMUP: Alternating Right Leg Gas/Brake Pedal Calf Raises
THE THANG: 6+miles N. Harrison loop to check on the owls
MARY: 45ish broken Merkins
ANNOUNCEMENTS: it’s pronounced KEER-AH-SOW
COT: Antonio Cromartie gets to celebrate 8 separate Father’s Days…..

Date: 2026-06-21
AO: Mother Ruckers
Q: East Wing ,
PAX: Kodak, East Wing
FNGs:
COUNT: 2
3.5mi ruck