Backblasts

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potomac-rising Playground Games

Date: 2025-06-25
AO: potomac-rising
Q: Tiger Lilly
PAX: Joe Howard, PacRat (NWInd), Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
50 SSH
25 LBC
40 SSH
20 LBC
30 SSH
15 LBC
20 SSH
10 LBC
10 SSH
5 LBC

THE THANG:
Part 1: Hopscotch Hustle

Play hopscotch Every Round:
• Hop the grid on one foot → two feet → one foot (traditional pattern) • At end of grid, drop and do:
• 5 burpees + 10 squats
• Sprint back to start

Repeat 4 times

Part 2: Four Square Fury

On the four square grid. Each number triggers an exercise challenge. On rotation, person out determines exercise: • Square 1 – 10 Jump Lunges
• Square 2 – 10 Merkins
• Square 3 – 15 Monkey Humpers
• Square 4 – 15 Big Boy Sit-ups

Every 3 rotations, everyone sprints a lap around the court.

Repeat 3 times

Part 3:
Circle jerk at ball diverter. Throw ball into diverter and whoever get the ball calls out exercise and calls cadence for 5 reps. Continue as time allowed.

MARY:
Quick circle jerk of Mary exercises at 10 reps each two time through. 10 burpees for no shovel flag

COT: Pause and think before you answer quickly.

Tags: potomac-rising, Joe Howard, PacRat (NWInd), Promoter, Tiger Lilly

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iron-sharpens-iron Don’t Gloat When Your Enemy Falls

Date: 2025-06-23
AO: iron-sharpens-iron
Q: Anchorman
PAX: Gherkin, Obadiah, Summit, Popeyes
FNGs: None
COUNT: 5
Deep soul refresher on Proverbs 24 – looked closely at
“Do not gloat when your enemy falls…” (v17–18)
“Partiality in judging is not good…” (v23)

Trying to examine where we falter in this pursuit with justice and mercy to all.

Lifted up various prayers for family with praises as our children reach milestones. Praying over new beginnings with 3rd F.

Tags: iron-sharpens-iron, Gherkin, Obadiah, Summit, Popeyes

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delphi It’s been a while

Date: 2025-06-24
AO: delphi
Q: Crop Duster
PAX: Pop Fly, Atlas, Toolbox, Obadiah, Nano, Rocket, Partime FNGs: None
COUNT: 8
WARMUP: ssh, :cherries: WGS, merkins, semis jog
THE THANG: 60 seconds on 10 off merkins, dips, step up, calf raises, WW3 over head stretch, something else I forgot… 3 rounds of this with some running between MARY: a few
ANNOUNCEMENTS: cleanup at Delphi July 12
COT: Be disciplined to achieve your goals

Tags: delphi, Pop Fly, Atlas, Toolbox, Obadiah, Nano, Rocket, Partime

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mondaynightruckers Leopolds Sauna

Date: 2025-06-23
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 3
WARMUP: not required
THE THANG:
Rucking in 97 deg F and 80% humidity
4.4mile loop, 1.5hours
Great discussions about life stuff and getting creative about rucking event ideas.

MARY: nope
ANNOUNCEMENTS:
Ruck float
July 15…GORUCK in Haymarket Long Park

COT:
What are you expecting your future to be
Deep down we all carry a vision of what’s ahead. Most of us operate in one of these modes

Continuation
Same as today

Deterioration
Bracing for worse

Innovation
Small tweaks better habits

Transformation
A total shift. New mindset. New purpose

Romans 12:2 does not call for small change. It calls for transformation by the renewing of your mind

Transformation does not start with your circumstances. It starts within

You are already in motion. You showed up. You took the red pill. But are you chasing small wins or ready for a full reset

Challenge for today
Take inventory. Which mindset are you living in and what needs to change for transformation to begin

Let go of the old. Ask God to renew your mind

Tags: mondaynightruckers, Rocketman, Jetstream