Backblasts

Date: 2026-04-22
AO: The Bullpen
Q: Peanuts ,
PAX: Peanuts
FNGs: None
COUNT: 1
WARMUP:
THE THANG: Strapped on my pack and explored the power lines behind the school. MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-04-21
AO: The General
Q: Tariff ,
PAX: Muggins, Gherkin, Robo, Tariff, Landscape, Trademark, Hops, Flux FNGs:
COUNT: 8
Warm-up (7m)
SSH
Imp-Walkers
Hillbillies
Willie Mayes Hayes
Micheal Phelps
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: Dead Bug DORA (15m)
Partner: alternate – Dead Bug, coupon toe taps
Switch: Every 25 reps of main exercise

100 WW2 Sit-ups
150 Merkins
200 Squats

Round 2: Rifle Carry x Farmer Carry Endzones (10m)
Rifle Carry to other endzone
25 Coupon Curls
Farmer Carry Back, switch hands at the 50
25 Coupon Swings

Repeat 2x

Round 3: Dips and Step-ups (10m)
25x Dips
20x Step-ups
Repeat 3x

MARY – 5m
Penguin Crunches 30x IC
Flutter kicks 20x
Dirty Dogs 15x each leg

ANNOUNCEMENTS:
boneathon
memorial-murph-wod
convergence

COT:

Date: 2026-04-17
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: John Kluge, Promoter, 120, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
WARMUP:
WU

THE THANG: circle of jerks using equipment and body weight

MARY: many awful things

ANNOUNCEMENTS: I didn’t know it at the time, but I was about to leave my phone on the roof of my car during coffeteria where it would stay until I pulled onto falls rd where it was smashed to oblivion by 1 or more cars. Pay attention to your stuff and for god sakes back your shit up to the cloud.

COT: see above

Date: 2026-04-22
AO: The Patriot
Q: Hops ,
PAX: Rim Fire, Walker, My Space, CableGuy, Hops, Shank, Wedding Singer, Jones, Big Short, Overthrow, Ice Tea, Lucius, SAAS FNGs: None
COUNT: 13
WARMUP: The usual
THE THANG: Round 1: Descending sets of merkins (starting at 20), coupon calf raises, coupon swings, coupon squats, fellowship lap. Round 2 at the benches: Descending sets of dips (starting at 30), lunges, incline merkins (20), body weight squats, decline merkins (15), fellowship lap with coupons. Round 3: 3 minutes of continuous burpees (3) and coupon swings (5). MARY: Flutter kicks, LBCs, Freddy Mercurys
ANNOUNCEMENTS: Happy Hour Friday, Boneathon, Murph, Convergence.
COT: Always intrigued by F3 lexicon, Mumble Chatter is a personal favorite. We offer words of encouragement, catch up, give advice, and crack jokes in the dark while doing hard things. How does this compare to your mumble chatter at home or work? Are you setting a tone of leadership, fun and growth while focusing on the big picture?

Date: 2026-04-22
AO: Compound
Q: Hightower ,
PAX: Corkscrew (F3 The Capital), Hightower, Poe, Monte Karlo, citrus, Roddick, Nimatoad (St. Louis SoCo), V8 FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching followed by more stretching, then fellowship jog

THE THANG:
Coupons on goal line:
20 curls, then rifle carry 10 yards, jog out & back
20 tricep extension, then riffle carry 10 yards, jog out & back 20 chest press, then rifle carry 10 yards, jog out & back
10 squat thrusters, then rifle carry 10 yards, jog out & back 20 bent rows, then rifle carry 10 yards, jog out & back
Turn around for round 2, substitute walk lunges for rifle carry

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Earth Day, give back to local community
Road clean up Saturday 7am, meet at Sparta
Murph Challenge Monday, May 25
COT:
Sharing same CoT from Monday, giving 2nd chance line from Ted Lasso:
“I hope that either all of us, or none of us, are judged by the actions of our weakest moments, but rather by the strength we show when and if we’re ever given a second chance”