Backblasts

Date: 2026-08-06
AO: FreeState
Q: Horshack ,
PAX: Cookies, Horshack, Andrew Churchill, F3 Scabby
FNGs: None
COUNT: 4
Warmup
– Side-Straddle-Hop: 25 IC
– Swingbillies: 15 IC
– Arm circles/Chinooks: 10/5/5/10 IC
– Cherry Pickers: 15 IC
– Mountain Climbers: 15 IC
– Hairy Rockettes: 15 IC
– Plank Jacks: 15 IC
– Slow Windmills: 10 IC
Mosey to tennis courts with coupons
The Thing
Round 1
– 10 burpees: OYO
– 1-minute wall-sit
– Bear crawl across tennis court; crawl bear back
Round 2
– 10 merkins: OYO
– 25 high knees: IC
– Frankensteins across the blacktop and back
Mosey to playground – leave the coupons at Tennis Courts
Round 3
– 20 Shoulder Taps: IC
– 25 step-overs tall side
– El Capitan around the playground

Mosey to bottom of hill
Round 4
– Hill Sprints Up × 2 (with 2 burpees on top and bottom)
– Backward Hill Climbs Up × 2 (with 2 burpees on top and bottom) – picnic table step ups x 25 OYO

Mary
– Freddie Mercury × 15 IC
– Box Cutters × 10 each way IC
– Big Boi Sit Ups × 10 – On My Up
– Plankorama w/ Nolan Ryans: 10/10/10/10/10 IC
– Leg Lift Rosalitas × 10 IC
– Dollie Flutters × 10
– Regular Flutters × 10 slow and x10 fast

STRETCH-o-RAMA

ANNOUNCEMENTS:

9/11 Stair Climb 5 weeks away

COT:

Women build relationships face to face, men build relationships shoulder to shoulder. The gloom is the perfect environment to build relationships – continue to EH!

Date: 2026-08-06
AO: Olympus
Q: Toolbox ,
PAX: Rollingstone, Atlas, Toolbox, Flea, Hightower, Peanuts, Doodles, Bean Counter FNGs:
COUNT: 8

WARMUP: the usual suspects
THE THANG: bear crawl drag 3 steps, 3 chest exercises, bear crawl 3, 3 chest, 3 legs, bear crawl 3, 3 chest, 3 legs, 3 abs, bear crawl 3, 3 c, 3 l, 3 a, 3 plyo, bear crawl 3, 3c, 3l 3a, 3plyo, sprints. Repeato with different exercises for Chest, Legs, Abs, Plyo, Sprints MARY: around the horn 10 reps dealers choice
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck, book club.
COT: time is going fast…spend some time reflecting on your growth, your kids growing up, and time with loved ones…the good and the bad. Don’t miss it.

Date: 2026-08-05
AO: The Bullpen
Q: Peanuts , Peloton
PAX: Peloton, Peanuts
FNGs: None
COUNT: 2
WARMUP: Graciously led by Peloton
THE THANG: Again, Peloton had a fantastic Q planned with many sadistic, medieval torture devices laid out on the tables. It would have put the Monty Python Spanish Inquisition to shame. Just joking as my recollection is that they used such devices as the dreaded comfy chair. Regardless, Peloton was quickly befouled by his own torture rope and twisted his ankle. Despite my best efforts to get him to quit torturing me, he gutted it out for a bit before succumbing. I finished off with 2 circuits of 20 dips, 20 coupon curls, 20 OHPs, and moseys up to clubhouse and back. MARY: no
ANNOUNCEMENTS: hopefully Peloton survives his vacation. I will drop a message if I can make it out next Wednesday (I think I will). COT: no.

Date: 2026-08-05
AO: Horizon
Q: Attache’ ,
PAX: 3 mile, Attache’, Skoat, Woody, Kodiak, SPINAL TAP, DrugBoat, Purple Rain FNGs: None
COUNT: 8
WARMUP: Usual stuff, some stretching, arm circles, etc.
THE THANG: Motivators to 9, run the stairs twice, return for 20 merkins, recylce, rinse, repeat MARY: Go around the horn with everyone picking one
ANNOUNCEMENTS: 9/11 stair climb
COT: The late great Lou Holtz said: “When all is said and done, more is said than done.” Be a man of action.

Date: 2026-08-05
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), The Situation, Dash-o, Pillow Talk FNGs: 1 Pillow Talk
COUNT: 5
WARMUP:
SSH
IWS
LBAC
Merkin
MP
Down Dog
GSE
WM
CP
WMH

THE THANG:
21 blackjack merkins/squats run in between each set

MARY:
BBS
LBC
AH
FM

ANNOUNCEMENTS:
9/11 stair climb

COT:
Explaining the point of F3 and reiterating its importance