Backblasts

Date: 2025-06-06
AO: sparta
Q: Pop Fly
PAX: Ashe, K-Pop, Dunder, Hoolihan, Obadiah, Nano, Monk, NOAA, Atlas FNGs: None
COUNT: 11
WARMUP: Mosey + Stretching
THE THANG:
DORA 1
– 100 Merkins
– 200 Squats
– 300 SSH (single count)
– Partner bear crawls to 25 yd line and runs back

DORA 2
– 100 SUs w/ Block
– 200 OH Press w/ Block
– 300 Calf Raises w/ Block
– Partner backpedals to 50 yd line and runs back

DORA 3
– 60 Lunges w/ Block
– 30 Curls
– 10 Blockees
– Partner runs to the 50 yd line and back

MARY: No
ANNOUNCEMENTS: convergence
COT: Change can be a good thing. But we don’t always need to change just because someone asks us to.

Tags: sparta, Ashe, K-Pop, Dunder, Hoolihan, Obadiah, Nano, Monk, NOAA, Atlas

Date: 2025-06-06
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, Furlough, Drill Bit (MKT), Clerk
FNGs: None
COUNT: 6
WARMUP:

Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

Run to the Rocks

Rotation 2 x 15

Walking lunges
Bus driver
Overhead press and squat
Squat to a Bicep curl
Dips
Sprints
Walking lunges

Over to benches

Dips
Merkins
Side straddle hop
20 mt climbers

Mosi lap x 3

Rocky 3x
Ten pullups
Shuffle

Bear crawl across field
Walking lunges back across the field
Merkins

MARY:

Flutters
Drunk mt climbers
Bows and toes
ANNOUNCEMENTS:

Donation opp for Howard student to follow
Convergence tomorrow am

COT:

“Treat a man as He is and you make Him worse than he is, treat a man as he has the potential to become and you make him better than he is.”

Johann Wolfgang Goethe

Tags: atlantis, Hammerhead, Hammer, Furlough, Drill Bit (MKT), Clerk

Date: 2025-06-04
AO: ao-the-bullpen
Q: Trolley
PAX: Crystal, Peanuts
FNGs: None
COUNT: 3
WARMUP:
SSH – 20
Arm circles (forward/backward) – 10 each direction
Weed Pickers – 10 IC
Willie May Hays
Hillbillies
World’s Greatest Stretch
Mosey lap around parking lot

THE THANG:
1. Playground Gauntlet Relay (10–15 mins)
One PAX at a time does the course:
Run up the ramp
Slide down or climb down the other side
Bear crawl around the play structure to the start

Waiting PAX:
Rotate through the following while each man takes a turn on the slide course: Coupon curls
Goblet squats
Overhead press

Mosey around the ball fields
Round 2
Mosey around south end of park
Round 3
Ricky Bobby around the parking lot

Date: 2025-06-04
AO: thefarm
Q: Firehead
PAX: Running Man, Moonshine, Lumbergh
FNGs: None
COUNT: 4
WARM UP

Arm Circles, Hillbillies, Willie May Hayes, Beet Pickers
Mosey around triangle

THE THANG

Escalator:
Start with first exercise, then mosey across field and back.
Do first exercise, then second, then Mosey. Repeat adding new exercise on each round.

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Reverse Lunges x 35

MARY
LBCs, Flutter Kicks, American Hammers, Nolan Ryan’s

COT
Exercise is the best drug. Keep taking throughout your life. Avoid injuries so you can keep it going.

Tags: thefarm, Running Man, Moonshine, Lumbergh

Date: 2025-06-04
AO: ignite
Q: Gandalf
PAX: Flat Tire, Gandalf, Basic, Strange Brew, Goldfish, Legacy, Hobbyhorse, Fitz-Hume, Pepco, Popeye, Kodak, bogey, Stonehenge, Stonehenge FNGs: 1 Stonehenge
COUNT: 14
WARMUP:
THE THANG: the best playlist ever
Warm up
Side straddle hop 15 count
Phelps (10 count)
Don Quixote 10 count
Hill Billy 10 count
Empire walker 10 count
Circle arms both way 10 count
Root vegetable extractor 10
Downward dog, etc
Cobra Kai

The playlist decided the workout. Do as many of the given exercise before the song ends. Probably could have chosen shorter songs.

Katy Perry= Squats x2
Country music= Merkins x2
Sad music= burpees
Green Day= Laps

MARY:
Continuing with the theme
Red Hot Chili Peppers = LBC’s
Fight song by Rachel Platten = Leg Raises
ANNOUNCEMENTS: Convergence is on Saturday, other stuff
COT: A year ago I was sitting around at home unemployed with terrible mental health, I was afraid to do anything, afraid of failure. Then I finally started to exercise, make friends, go back to church, found a job. Life improved but I also experienced the hard parts of life, first car accident (my fault), discovered the “joys” of dating. The point is Life has its ups and downs and it’s better to experience the downs than to stand still and do nothing. Every failure leads to a new step in maturity.

Tags: ignite, Flat Tire, Gandalf, Basic, Strange Brew, Goldfish, Legacy, Hobbyhorse, Fitz-Hume, Pepco, Popeye, Kodak, bogey, Stonehenge, Stonehenge