Backblasts

Date: 2026-09-16
AO: The Patriot
Q: Booking ,
PAX: Ice Tea, Big Short, Smokey, Hops, Strange Brew, Boardwalk, Waterboy, Cheesesteak, Rim Fire, Primanti, CableGuy, Moderator, Wedding Singer, My Space, Booking, Enron, Malpractice FNGs: None
COUNT: 17
WARMUP: The usual routine
THE THANG: 20 burpees—mosey to the parking lot—lunge walks—20 calf raises and 20 copperhead squats–mosey to ampitheater: 20 derkins
20 dips
20 step ups
Mosey to basketball court:
20 Shoulder taps—bear crawl to side line–20 merkins—bear crawl back to side line—20 Big Bois—bear crawl to side line—20 handrelease merkins—bear crawl to side line
20 WWI–lunge walk to side line—20 air press—lunge walk back to side line—20 penguin crunches–lunge walk to side line—20 squats–lunge walk back to side line Mosey to football field:
20 mountain climbers–mosey down side line
20 plank jacks—mosey down base line
20 flutter kicks—mosey down side line
20 toy soldiers—mosey down base line

MARY: LBC, Freddy Mercuries, Calf Raises, Dirty Dog, Donkey Kicks- Wedding Singer stretches
ANNOUNCEMENTS: The Grunt needs a co-Q- see Citrus. Iron Pax starting 5:20 on Friday watch the video and read the routine on the IronPax channel.
COT: Fall will come in 6 days, summer will leave us behind. Use the change in seasons and changing leaves to reassess your goals and finish strong for 2026…drop bad habits and pick up new ones. Staying focused on F-3 in the morning always sets the right tone for whatever challenges we face throughout the day. Make it a great day!

Date: 2026-09-16
AO: The Farm
Q: Firehead ,
PAX: Firehead, Squatter, Buffalo, Trilogy
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Don Quixotes, Beet Pickers

THE THANG:

Starting with first exercise then adding one each round, with mosey across field in between. Everybody OYO:

10 x Merkins
20 x Big Boy Situps
30 x Squats
40 x Coupon Curls
50 x SSHs
60 x Flutter Kicks
70 x Mountain Climbers
80 x T – Claps
90 x Lunges
100 x LBCs

No, we didn’t make it to LBCs

MARY: N/A
ANNOUNCEMENTS:
Visiting Q on Friday, Squatter on Saturday. Anticipating road clean up next month. Grunt in November.

COT: Making decisions on when to keep going or drop things.

Date: 2026-09-16
AO: The Driveway
Q: Trademark ,
PAX: Bone, Roulette, Play-Doh, Trademark, 2 percent, Flux, Prestige, 20/20 FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hilly Billy, AC/CA, Typewroter, Windmills, Dirty Dog, Donkey Kick, Cat-Cow, DowDog, Shoulders Knees and Toes, Dead Bug. THE THANG:
Round 1: 40 seconds on, EMOM
– 5x Dpuble Arm Row
– 5x Swings
– 5x Thrusters
Weighted Fellowship Lap

Round 2: 30 seconds on
– 3x Backward Lunge 2:1
– 5x Curl+press
Weighted Fellowship Lap

MARY: Down Dog, Worlds Greatest, 90×90, Butterfly Groin Stretch

ANNOUNCEMENTS: IPC, CCKC has a new program, Hyrox is tough.

COT: Prayers for those in our community going through life transitions.

Date: 2026-09-16
AO: The Aerie
Q: Lonestar ,
PAX: Rifleman, Lonestar, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
:30 sec hang/20 merkins/:30 sec balls to wall/20 squats – run a lap 4 sets add :05 seconds and 2 reps to each exercise
MARY:
ANNOUNCEMENTS:
COT: keep sharing struggles with brothers

Date: 2026-09-15
AO: The General
Q: citrus ,
PAX: citrus, Flux, Hobbyhorse, Roulette, Gherkin, Moderator, Robo FNGs: None
COUNT: 7
WARMUP: SSH, arm circles, WMH, RVE, down dog, world’s greatest stretch
THE THANG: PAX divided into 3 teams and worked through 6 stations. 2 stations were timers, with one group always at a time station. The other 4 stations had lists of exercises YHC found in his trunk from past Qs. That was the (unplanned) plan. The PAX adapted and thrived. MARY: So much planking.
ANNOUNCEMENTS: thegrunt coming up in November // iron-sharpens-iron at Gherkin’s house tonight COT: Thanks to the PAX for letting me share my burden.