Backblasts

Date: 2025-11-20
AO: freestate
Q: Cannoli
PAX: Winston, Horshack, Bluto, Deagle, John Kluge, F3 Scabby, Mark Michael FNGs: None
COUNT: 8
WARMUP: SSHs, hillbillies, imperial walkers, shoulder taps, plank jacks, mountain climbers, merkins, Michael Phelps, windmills, cherry pickers THE THANG:
1) short friendship run (about 0.5 miles)
2) 4 corners starting with 20 coupon curls and repeating at each corner while adding 20 reps of the following exercises: upside down rows, dips, coupon press (on six) Repeat in reverse but with 15 reps
3) wall sit
4) split into two groups: Group 1 does exercise while Group 2 runs (decent pace – not mosey but not sprint either) to butterfly wall. Exercises: coupon curls, overhead press, taintscrapers, coupon squats, coupon lunges 5) Coupon carry/suicide
MARY: lbcs, WWIIIs, American hammer, outlaws (both directions), scissors, flutters ANNOUNCEMENTS:
COT: 19 November was International Men’s Day. Most of the six principles line up with F3’s principles.

Tags: freestate, Winston, Horshack, Bluto, Deagle, John Kluge, F3 Scabby, Mark Michael

Date: 2025-11-21
AO: sparta
Q: Crop Duster
PAX: Norm, Monte Karlo, Baywatch, Atlas, Obadiah, Peanuts, Pop Fly, NOAA, Crop Duster, Dunder, Flapjack, Hoolihan FNGs: None
COUNT: 12
WARMUP: misc stuff and 200yds of stuff
THE THANG: 91 reps – OHP, Curls, WW3 OHP, squat thruster, calf raises. 4 20 round sets and 1 11 round set. 200 yd run between each MARY: 91 reps
ANNOUNCEMENTS: Pop Fly said his thing
COT: My unassuming uncle passed away, 91 years old. To me he was just Uncle Jimmy – to our country he was a 3 star admiral, fighter pilot, leader of the Pacific fleet. Be humble.

Tags: sparta, Norm, Monte Karlo, Baywatch, Atlas, Obadiah, Peanuts, Pop Fly, NOAA, Crop Duster, Dunder, Flapjack, Hoolihan

Date: 2025-11-21
AO: thefarm
Q: Moonshine
PAX: Infinity, Firehead, Lumbergh, Running Man, Trilogy
FNGs: None
COUNT: 6
WARMUP:
– Arm circles x 10/10/10/10 IC
– Imperial Walkers x 10 IC
– Beet Pickers x 10 IC
– Willy Mays Hayes x 10 IC
– Don Quixote x 10 IC
– Mosey OYO around field complex

THE THANG:
Round 1 – 45 second stations
1. Coupon Curls :bricks:
2. Squats
3. Merkins
4. Big Boy Sit-ups
5. Chest Press Flutter Kicks :bricks:
6. SSH

Side shuffles to half field and back

Round 2 – 45 second stations
1. Coupon Overhead Press :bricks:
2. Reverse Lunges
3. Burpees
4. LBCs
5. Plate Rows :bricks:
6. No Surrenders

Side shuffles to half field and back

Round 3 – 45 second stations
1. Coupon Curls :bricks:
2. Squats
3. Merkins
4. Big Boy Sit-ups
5. Chest Press Flutter Kicks :bricks:
6. SSH

Please Pass the Plate
– 5 Chest Presses while other PAX did LBCs
– Pass the plate to the next guy

– 5 Chest Presses while PAX did American Hammers

MARY:
Rosalitas 15 IC
Side crunches x 10 IC each side
Rope climbers x 15 IC
Pie cutters x 15 IC
Crunchy frogs x 15 IC

ANNOUNCEMENTS:
GoRuck sale going on now
Trilogy Q for ruck tomorrow (showers expected in the morning) Infinity Q for Black Friday
We need Qs for Monday and Wednesday. Use the Q Signup

COT:
Heading into the holiday next week, I’m reminding myself that the large number of people expectedly suddenly is something to be quite thankful for.

Tags: thefarm, Infinity, Firehead, Lumbergh, Running Man, Trilogy

Date: 2025-11-21
AO: horizon-ao
Q: Fish Fry
PAX: sticks, Disco, Kodiak, 3 mile, Kombucha
FNGs: None
COUNT: 6
WARMUP: SSH, Mary Lou Rettons, WMH, Copper Head Squats
THE THANG:
A 3 person Dora with changeovers timed by 80s music. Emphasis on proper form over reps

Bleachers Blocks
Step Ups Block Jumps
Dips Tricep Extensions
Supermans Bent Over Rows
Foot Release Squats Milk Maids
Derkins Overhead Press
Break Dancers Shoulder Taps
Yerkins Skull Crushers
Calf Raises Curls

MARY: Cupid Shuffle ab challenge

ANNOUNCEMENTS: Flag football, Jennifer Bush Lawson race Saturday, Arlington Turkey Trot Thursday

COT: As I’ve gotten older and can’t keep up with the whipper snappers in terms of reps or speed, I’ve started to focus more on form in exercise to get more out of what I actually can do. I’ve been doing the same in my private life saying no to more things and trying to be locked in on the things I can do.

Tags: horizon-ao, sticks, Disco, Kodiak, 3 mile, Kombucha

Date: 2025-11-17
AO: acropolis
Q: Peanuts
PAX: Doodles, Drano, Wild thing, Crop Duster, Rambler, Sunny FNGs: None
COUNT: 7
WARMUP: Yeah, Yeah
THE THANG: split into 2 groups. Did sidelines followed by some down field work. MARY: no, sarah
ANNOUNCEMENTS: text pop fly
COT: get outside your comfort zone to enjoy the happiness of others

Tags: acropolis, Doodles, Drano, Wild thing, Crop Duster, Rambler, Sunny