Backblasts

Date: 2026-09-12
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Legacy, Flux, Roulette, Moderator
FNGs: None
COUNT: 4
WARMUP: imp walker, hill Billy, ssh, a variety of others, including deadlifts
THE THANG: EMOM Swings — initially was set to do 10 but we kept it rolling. Then we previewed the ladder from the program 2, 3, 4 of Xrows, clean, X presses and 2X squats MARY:
ANNOUNCEMENTS:
COT: perfectionism can be a problem— someone’s it simply needs to be done, not done perfectly

Date: 2026-09-14
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Trilogy, Infinity
FNGs: None
COUNT: 3
WARMUP:
SSH
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
15 reps each, then mosey

Merkins
SSH
LBC
Squats
Dips
Bench Crunches
Grady Corn

Repeat 5x

MARY:
Dirty Dog
Shoulder Taps
Bird Dog
Flutter Kicks
Rosalitas
American Hammers
ANNOUNCEMENTS:
Firehead Q Wednesday
B-Guy (downrange) Q Friday
COT:
Sharing my participation in the 9/11 stairclimb with family helped spread the remembrance.

Date: 2026-09-14
AO: Acropolis
Q: Bean Counter ,
PAX: Dr. Seuss, Peanuts, OnlyFans, NOAA, Bean Counter, Atlas, Monk, Hightower FNGs: None
COUNT: 8
WARMUP: Frankenstein kick and lunge walk up big ramp. Side straddle hops, imperial walkers, arm circles, and seal claps.

Stretch series: world greatest stretch, calf stretch, pigeon, Child pose, and down dog THE THANG:
Fellowship lap

Exercises round 1:
In and out merkins
In and out squat
Carolina dry dock
Bird dog

Ricky Bobby lap
Round 2
Stagger grip merkins
90 deg turn squat jumps
Raise the roofs
Mule kick

Ricky Bobby lap with acceleration on straightaways

Round 3
Single leg merkins
Frankenstein squat kicks
Chinooks
Dead bugs
MARY: LBCs, penguin taps, 1 min plank hold
ANNOUNCEMENTS: 9/11 stair climb praise, Q needed for Veterans Day GRUNT, book club 10/8, Qs needed for regular AOs consider signing up
COT: Prayers for Monks mom, Hightower friend diagnosed with cancer, NOAA and Nano recovering from injuries and surgeries

Message: Improv leadership – whatever the crazy scene you might be in two lessons: 1. “yes and” mentality 2. Lead by following

Date: 2026-09-13
AO: Social Distance
Q: Booking ,
PAX: Big Short, Booking, Popeyes, Rim Fire, Wedding Singer, Breach, Speedo FNGs: None
COUNT: 7
WARMUP:
THE THANG: 6.3 miles up 26th to Harrison and back on the WOD MARY: 45 merkins of course
ANNOUNCEMENTS:
COT: let’s get coffee

Date: 2026-09-14
AO: Hamilton
Q: Jag ,
PAX: Legacy, Sloop, Goldfish, Jag
FNGs:
COUNT: 4
WARMUP: SSH; Air Press; Seal Claps; LBAC (F&R); IW; WMH; RVE; Down Dog; Runner’s; Greatest; Cobra
THE THANG: A mosey around Hamilton that included 5 sets of 10 Burpees, 20 Merkins, 30 Abs and 40 Legs. Also included: Crawl Bear Up Stairs and Bear Crawls. MARY: Dirty Dogs and Hillbillies
ANNOUNCEMENTS: The Grunt needs a Q!
COT: We paid respect to the fallen at the sept11stairclimb on Friday, but how will you honor their sacrifice today? Tomorrow? What about yesterday? Words are one thing, but deeds are another.