Backblasts

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.

Date: 2026-09-15
AO: Watkin Warriors
Q: Cookies ,
PAX: Cookies, Doc
FNGs: None
COUNT: 2
Warm-o-Rama
– Easy mosey
– 10 Imperial Walkers
– 10 Hillbillies
– 10 Windmills
– 10 Michael Phelps
– 10 Good Mornings
– 10 Ankle Rocks / side
– 5 World’s Greatest Stretch / side

The Thang
Round 1 — Core
– 3:00 mosey
– 20 Freddie Mercurys
– 20 LBCs
– 1:00 Plank
Round 2 — Back / Shoulders
– 3:00 mosey
– 20 Ring Rows / Australian Pull-ups
– 20 Superman Pull-Downs
– 1:00 Michael Phelps
Round 3 — Posterior Chain
– 3:00 mosey
– 15 Slow Good Mornings
– 15 Glute Bridges
– 1:00 Hamstring Stretch
Round 4 — Core
– 3:00 mosey
– 20 American Hammers
– 10 Penguins / side
– 1:00 Side Plank
Round 5 — Mobility
– 3:00 mosey
– Calf stretch
– Hip-flexor stretch
– Figure-4
– Shoulder stretch

Mary: None

Announcements: None

COT
– Count-o-Rama
– Name-o-Rama
– FNG named Doc

Date: 2026-09-15
AO: Atlantis
Q: Infinity ,
PAX: Teenager, Hammer, Infinity
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixote, Piano Tappers, Learning to Fly, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Air Squats,
20 T-Claps, and
Mosey

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey

Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Mosey

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey

Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Mosey

Round 7:
10 Fist-Bump Merkins
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
Listen to ”Bring Sally Up” with air squats

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time
– Alternate between high and low plank each time you hear “comfort”

Announcements: Grunt coming up in early November—message Citrus to sign up to Q one of the stops.

CoT: YHC prayed us out

Date: 2026-09-14
AO: Horizon
Q: 3 mile ,
PAX: Purple Rain, Attache’, 3 mile, Poe, Disco, Bo, The Wolf, Kodiak, DrugBoat FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG –
– Mosey to yorktown coliseum
1. Stops along the way, ladder up at each stop:
– merkins, monkey humpers, dry docks, lunges, squats, squats calf raises – At coliseum , 3 sets each
1. split squats + derkins
2. Step ups + dips
MARY: no time
ANNOUNCEMENTS:
COT: gratitude for a great morning with the dudes

Date: 2026-09-14
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Hops, Strange Brew, Fiddler, Prestige, Big Short, Booking, Wedding Singer, Craigs List, Bob the Builder, Bone, Anchorman, Smokey, Ripcord, CableGuy, Shake ‘n’ Bake, My Space, Rim Fire, DoorDash, Deliverance, Moderator, NASCAR, Ice Tea FNGs: None
COUNT: 22
WARMUP: SSH, MP, IW, HB, WM, WMH, CP, DD, WGS, CP
THE THANG: 5-Year Manniversary
Hitchhiker’s 7s: 7 sets of 7 reps of each exercise, running 25 yards between each set: – 7 Merkins
– 7 mountain climber’s single count
– 7 dry docks
– 7 reverse lunges each leg (IC)
– 7 calf raises
– 7 shoulder taps (IC)
– 7 squats

Example:
– Start at goal line Run to 25 yard 7 merkins
– Run to the 50 yard 7 merkins
– Run to 75 yard 7 merkins
– Run to 100 yard 7 merkins
– Run back to 75 7 merkins
– Run back to 50 yard 7 merkins
– Run back to 25 yard 7 merkins
– Run back to goal line

DORA – Backwards run to the 50-yard, mosey back
– 50 Coupon Swings
– 100 Overhead Press
– 150 Curls

MARY: LBC, Flutter, American Hammer
ANNOUNCEMENTS: Late arriving PAX, drop and do 5 Burpees before you join the warmup. IronPax is a doozy this week, Craigs List heading off to a biking adventure.
COT: It’s been 5-years! I truly value the group of men and the friendships that have been made over the past 5-years. Thank you all!