Backblasts

Date: 2026-07-30
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Kodiak, Hobbyhorse, Fish Fry, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: an extended F3 disclaimer
THE THANG: ruck over to bishop oconnel and back
MARY: none
ANNOUNCEMENTS: sept11stairclimb
COT: none

Date: 2026-07-30
AO: The-Agency
Q: Trademark ,
PAX: Prestige, Rim Fire, Goose, Trademark
FNGs: None
COUNT: 4
WARMUP: 10 yards out and back plus various exercises to warm up THE THANG:

1:
5x blockees
10x thrusters
15x weighted squats
Mosey

2:
5x burpees
10x air thrusters
15x Apollo Onos
Mosey

3:
5x bizarro burpee
10x Bobby Hurleys
15x Under the fence

4: pull up – max out

MARY: windmill, toy soldier, one minute hang

ANNOUNCEMENTS: check the channel

COT: it’s not chaos is potential!

Date: 2026-07-30
AO: Olympus
Q: Bean Counter ,
PAX: Dr Suess, Atlas, Toolbox, Bean Counter, Rollingstone, Flea, Half-Caff FNGs: None
COUNT: 7
WARMUP: Start with light and easy warmup: Good mornings, knees to hands, stretch series featuring: pigeon, down dog, 3 legged dog, cat/cow, and child’s pose
THE THANG: run to track for series of alternating laps of Native Ppls Run and then the Scout run. With exercises in between each lap

Lap
Round 1: merkins, squats, Carolina dry docks, bird dogs

Lap
Round 2: diamond merkins, squat to Frankenstein kick, hallelujah “raise the roofs”, dead bugs

Lap
Wide grip, lunges, arm circles, mule kick from table pose

Lap

MARY: end with cat cow and child’s pose
ANNOUNCEMENTS: 9/11 stair climb, ruck float, check slack for more
COT: be wary of lashing out at spouse or kids with that initial impulse. “Respond don’t react” – Toolbox

Great work by all :thumbsup: :saluting_face:

Date: 2026-07-30
AO: The Highlands
Q: Jag ,
PAX: Jag, Froot Loops
FNGs:
COUNT: 2
WARMUP: SSH; Presses; Phelps; LBAC; Walkers; WMH; Dogs; Runners; Greatest; Cobra
THE THANG: A tour of The Highlands that included stops at Costco, DEA HQ, Pentagon Row and River House. Exercises included Derkins, Ierkins, Offset Merkins, Dips, Shoulder Taps, Mountain Climbers, Gas Pumpers, LBCs, WWIIs, Dirty Dogs, Sumos, Squats, Pull-ups and Hills. MARY: Flutters; Penguins; Freddies; Protractors.
ANNOUNCEMENTS: None
COT: Step out of your head and enjoy recess.

Date: 2026-07-29
AO: The Farm
Q: Firehead ,
PAX: Infinity, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
Grady corns, Don Quixotes, Mosey around the fields

THE THANG:
15 burpees – count
plank 60 – count
Karaoke 1/2

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back and repeat (except second time we did mosey around the inner fields)

MARY:
Penguin crunches, side crunches, American hammers

ANNOUNCEMENTS:
Infinity Q on Friday.

COT:
Thoughts on flying to Chile to go skiing