Backblasts

Date: 2026-03-27
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Big Short, SAAS, Lazlo, citrus, Ice Tea, Smokey, Summit, Shake ‘n’ Bake, Jones, Strange Brew, Sunshine, Gherkin, Flipper, Hops, Fiddler, Booking, CableGuy, Boardwalk, Horton, DoorDash FNGs: None
COUNT: 20
WARMUP: SSH, IW, HB, LBAC, Don Quixote, WMH, Pickers, WGS, Cobra Kai

THE THANG:
A modified Leroy Jenkins. 4 corners and middle circle. When someone at a corner yelled “double respect” we ran back to the middle and did 60 of an exercise.

Corner 1: 20 Overhead Press, 20 Coupon Curls, 20 Bent Over Rows, repeat until someone yells double respect

Corner 2: 20 Coupon Squats, 20 Chest Press, 20 Coupon Swings, repeat until someone yells double respect

Corner 3: 20 Atlas Shrugs, 20 Big Bois, 20 Legs over Coupons, repeat until someone yells double respect

Corner 4: 20 Monkey Humpers, 20 Toe Taps, 20 Flutter w/ Coupon, repeat until someone yells double respect

Middle: (20 Merkins, 20 Mountains, 20 Toy Soldiers), 60 SSH, 60 Calf Raises, 60 Second Plank, 60 Second Chair Pose

MARY: 60 LBCs, Dirty Dog, Donkey Kicks

ANNOUNCEMENTS: Check the channels

COT: Reflecting on the decades:
20’s – Fun, Reckless
30’s – Fun, Hectic, Family
40’s – Scary, Fun, Family, Health
50’s – The best yet, letting go and then the best part, F3
60’s – Who knows. Smokey said it gets harder and Sunshine said “that’s what she said”

Date: 2026-03-27
AO: The Farm
Q: Trilogy ,
PAX: Squatter, Lumbergh, Short-Timer, Firehead, Infinity, Trilogy FNGs: None
COUNT: 6
WARMUP:
SSH
IW
WMH
BP
Mosey
THE THANG:
3 rounds of 45/15 Tabata
Merkin
Squat
Coupon Curls
Mt Climber
Dumbbell Overhead Press
Lunge
Dumbbell Row
Monkey Humper
Dips
Coupon (kettlebell) Swing
with a Mosey in between
MARY:
Bench crunches
ANNOUNCEMENTS:
Ruck tomorrow
Infinity Q on Monday
COT:
The stresses in life that still give you nightmares 20 years later – but we survived.

Date: 2026-03-27
AO: Rec League
Q: Promoter ,
PAX: Baguette, 120, FIFA (F3 The Capital), Promoter
FNGs:
COUNT: 4
WARMUP: 1/4 mile mosey, stretching afterwards
THE THANG:
2x 10/25/45 yard shuttle run
5x Escaladora de Vida
2x 20/35/45 yard shuttle run
5x Escaladora de Vida
4x 45 yard AFAP
1/4 mile mosey, stretching afterwards
MARY:
30s Big Boy Situps
30s Reverse Crunch
30s Penguins (double count)
30c LBCs
ANNOUNCEMENTS:
Convergence 6/6; can clown car if wanted
Trying to plan event for Tiger Lily’s departure
COT:
More is not always better!

Date: 2026-03-27
AO: The Aerie
Q: Lonestar ,
PAX: Trifecta, Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Original workout when I went from age 50 to 51 (that’s the tie in:grinning:) Music- why can’t this be love
5 jump squats and burpee for duration of song

54 second Balls to the Wall

Music – Dreams by Van Halen
54 yd continuous (rifle carry, suitcase carry, walking curls)

54 merkins

Music – Love Walks in
27 yd lung walk, broad jump, bear crawl, crab walk continuous

Music- 5-1-5-0 dirks Bentley
1 min plank, lbc, Freddy Mercury & box cutters continuous
MARY:
ANNOUNCEMENTS:
COT: birthdays are awesome. Celebrate

Date: 2026-03-20
AO: Rec League
Q: Baguette ,
PAX: Baguette, 120, FIFA (F3 The Capital), Rick/Scabby
FNGs: None
COUNT: 4
WARMUP:
0:00 – 2:00 (Mobility Flow)
– SSH x 25
– Imperial Walkers x 15
– Arm Circles (forward/back) x 15 each
– World’s Greatest Stretch (alternating)
2:00 – 4:00 (Activation)
– Air Squats x 20
– Plank Shoulder Taps x 20
– Reverse Lunges x 15 each leg
4:00 – 6:00 (Dynamic Prep)
– High Knees (in place) x 30 sec
– Butt Kickers x 30 sec
– Toy Soldiers x 20
– 5 Burpees (controlled pace)

THE THANG:
Tabata Stations
8 rounds, 20s on, 10 s off
1 min

MARY:
ANNOUNCEMENTS:
COT: