Backblasts

Date: 2026-10-26
AO: Horizon
Q: vplaxico ,
PAX: SPINAL TAP, Bo, Skoat, vplaxico, Kodiak, Disco, DrugBoat, 3 mile, Purple Rain, The Wolf FNGs: None
COUNT: 10
WARMUP: yes
THE THANG: hill, upper, lower, basketball
MARY: no
ANNOUNCEMENTS: grunt
COT: say yes.

Date: 2026-10-21
AO: Compound
Q: Skidoos ,
PAX: Skidoos, citrus, @roddick,@bigbird@itsme
FNGs: None
COUNT: 4
WARMUP: ssh, imp walker, hillbillies, Michael Phelps, Willie mays Hayes, cherry pickers
THE THANG: Mosey to parking garage. Run up a level and add exercise at each level up. MARY:
ANNOUNCEMENTS:
COT: life get crazy, takes some time to focus on yourself.

Date: 2026-10-26
AO: Hamilton
Q: Goldfish ,
PAX: Legacy, Sloop, Goldfish, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG:
Group laps:
1st Round – 5 Burpees, then a lap around the bases
2nd Round – 10 Merkins, 5 Burpees, then a lap
3rd Round – 15 Monkey Humpers, 10 Merkins, 5 Burpees, lap
4th Round – 10 Merkins, 5 Burpees, lap
5th Round – 5 Burpees, lap

Then some baseball rounds…
Batter serves as timer while players complete exercises at the bases. 1st inning
home – 12 burpees
1st – AMRAP squats
2nd – AMRAP merkins
3rd- AMRAP shoulder taps

2nd inning
home – 12 burpees
1st – AMRAP lunges
2nd – AMRAP wide merkins
3rd – AMRAP big-boy situps

3rd inning
home – 12 burpees
1st – AMRAP monkey humpers
2nd – AMRAP diamond merkins
3rd – AMRAP LBCs

MARY: nah
ANNOUNCEMENTS: thegrunt (sign up!!), backpacking (this weekend!!) and Columbia 5k on 11/8

COT: YHQ talked about recent sermons and podcast on joy, and making sure our kids are seeing us, as dads, finding joy through activities, such as playing whiffle ball in the yard again.

Date: 2026-10-26
AO: The Patriot
Q: Deliverance ,
PAX: Big Short, CableGuy, Hops, Moderator, Gherkin, Fiddler, Smokey, Boardwalk, SAAS, Craigs List, Booking, Deliverance, Prestige, Shake ‘n’ Bake, Bob the Builder, Primanti FNGs: None
COUNT: 16
WARMUP: the usual
THE THANG: Three Rounds:
Round One: repeat twice
Station 1 – Upper Body (10 reps)
• Coupon Curls
• Coupon Overhead Press
• Merkins
Station 2 – Lower Body (10 reps)
• Coupon Squats
• Coupon Calf Raises
• Lunges
Station 3 – Core (10 reps each)
• Coupon Plank Drag
• V-Ups (no coupon)
• Coupon Flutter Kicks (cadence)
Station 4 – Farmer Carry to 50/back
Round Two (10 reps each)
Roll the die

1 = Burpees
2 = Coupon Squats
3 = Lunges
4 = Merkins
5 = Atlas Shrug (cadence)
6 = Bear Crawls to 20

Round Three (A is the timer) repeat twice
Partner A:
•Blockies x 10
Partner B:
•LBC, Freddy Mercury x 10 (repeat)
MARY: see above
ANNOUNCEMENTS: November 7 event on the mall. Summit’s Old Rag hike and overnight. Flag football Saturday before Thanksgiving. Details in the channel.
COT: Many people dread Mondays. I believe we are created in God‘s image. God is a creator. He tasked us to be fruitful and multiply, and to subdue the Earth and provide the goods and services that we all need. That’s a privilege. I try to encourage myself to look at Mondays as an opportunity. By bringing a good attitude, I help myself to be productive, my family, and my colleagues. Yes, we love Fridays and the weekend. We also can choose to love Mondays.

Date: 2026-10-26
AO: Terrapin Station
Q: Enron ,
PAX: V8, Enron, Groundhog, Landscape, Ripcord, citrus, 2 percent FNGs: None
COUNT: 7
WARMUP: run warmup, iw, hillbilly, arm circles, windmill, RVE, wmh, down doggies THE THANG:
Burpee escalator with short bear crawl to hand release merkins and air squats 1-10

Tuckabloc deadlift, farmers carry to OH press 8x

Wall sit, timer does 3-5 (or 35) pull-ups. Switch wall sit to handstand or balls to wall. 10 rnds.

MARY: easy jog with 4 stops for ab exercises

ANNOUNCEMENTS: GRUNT. SIGN THE HECK UP.
Do the hike on Friday. It will be fun.

COT: give sincere feedback, not just praise.