Backblasts

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Potomac Rising – 🔥 “Jump the Fire” – Chaharshanbe Suri Beatdown

Date: 2026-03-18
AO: Potomac Rising
Q: Baguette ,
PAX: Baguette, Promoter, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
:fire: “Jump the Fire” – Chaharshanbe Suri Beatdown
WARMUP:
:stopwatch: 0:00 – 6:00 | Warmup (IC unless noted)
– SSH x 20
– Imperial Walkers x 15
– Hillbillies x 15
– Arm Circles x 10 forward / 10 backward
– Moroccan Nightclubs x 15
Then (OYO):
– 10 Squats
– 10 Lunges each leg
– 10 Merkins

THE THANG:
Block 1 (6:00 – 16:00) | Fire Ladder
Mark ~15 yards
Each round:
Bear Crawl out
Perform:
– 5 → 10 → 15 → 20… Merkins
– 10 → 15 → 20 → 25… Squats
– 15 → 20 → 25 → 30… Flutter Kicks (4-count)
– Broad Jump back
Continue climbing ladder for full 10 min

Block 2 (16:00 – 27:00) | Spring Rebuild (Tri-Set Loop)
AMRAP 11 min:
– 20 Squats
– 15 Merkins
– 20 Walking Lunges (count = steps)
– 25 LBCs
– 20 Shoulder Taps (count each side)
:point_right: Continuous loop, no rest

Block 3 (27:00 – 39:00) | Festival of Fire (Partner)
Partner up
Format:
Partner A: Wall Sit (or Plank)
Partner B completes:
– 10 Burpees
– 20 Squats
– 30 Mountain Climbers (4-count)

MARY:
– 20 American Hammers (4-count)
– 15 Leg Raises
– 20 Freddy Mercuries (4-count)
– 30-sec Plank
– 20 Rosalitas
– 15 Heels to Heaven

ANNOUNCEMENTS:

COT:
“Zardi-ye man az to, sorkhi-ye to az man.”
Leave something behind. Take strength forward.

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Ruck Dynasty

Date: 2026-03-26
AO: Ruck Dynasty
Q: Fish Fry , Pepco
PAX: Hobbyhorse, Cager, Pepco, Fish Fry
FNGs: None
COUNT: 4
WARMUP: parking and milling around
THE THANG: mosey up minor hill and a stroll through the mean streets of McLean MARY: nope
ANNOUNCEMENTS: none
COT: enjoy the weather

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FreeState

Date: 2026-03-26
AO: FreeState
Q: Dungeon Master ,
PAX: Bluto, Cannoli, Andrew Churchill, Pigeon, Dungeon Master FNGs: None
COUNT: 5
WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone Get coupons . . .
Set 1
– Curls with coupon x25 OMC, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12
– Squats with coupon, x20 OMC, x15, x15
– Ground-to-overheads with coupon x 15 OMC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 2
– Merkins x15 OYO, x15, x15
– Bend-over row (with coupon) x30 OMC, x25, x25
– Forward Lunge
– 1st rep: walk across court
– 2nd rep: walk across court
– 3rd rep: backward lunge in place X16 OMC
– Chair sit and pass coupon x13 IC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3 (optional)
– Chest press with coupon x25 OMC, x20, x20
– Hip raises x10 hold for 5 sec, x10 hold for 5 sec, x10 hold for 5 sec – 1st rep: Hammers, 2nd rep: LBCs
– Repeat 1x using 2nd rep figure, repeat…, etc.

MARY:
– Flutters x 10 IC
– Scissors x10 IC
– Flutters x 8 IC
– Scissors x8 IC
– Flutters x 6 IC
– Scissors x6 IC

ANNOUNCEMENTS:
– N/A

COT: my daughter’s progress

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One Legit Mile

Date: 2026-03-26
AO: Olympus
Q: Pop Fly ,
PAX: OnlyFans, Pop Fly, Toolbox, Drano, Obadiah, Atlas, NOAA, Baywatch, Doodles, Rambler FNGs:
COUNT: 10
WARMUP: Yes

THE THANG:
Round 1:
– Broad Jump 10 yards. 10x Burpees, 10x Bonnie Blars, 10x Big Boy situps – Broad Jump 10 yards – repeat exercises
– Broad Jump 10 yards – repeat exercises
– Bear Crawl back to start – Run a lap

Round 2:
– Murder Bunny 10 yards – 15x Cactus Squats, 15x OH Press, 15x Curls – Murder Bunny 15 yards – repeat exercises
– Murder Bunny 15 yards – repeat exercises
– Bunny Murder back to start – Run a Lap

Round 3: Repeat Round 1 + Run 2 laps

MARY: 65x Calf Raises

ANNOUNCEMENTS: AT Hike (16-20 April), Road Clean Up (25 April), Murph (25 May)

COT: Q shared a story about a friend and how it reminded him to be better about reaching out to friends he hasn’t talked to in a while