Backblasts

Date: 2026-04-22
AO: Ignite
Q: Legacy ,
PAX: East Wing, Goldfish, Legacy, Kodak
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: did a series of 3:00 AMRAPS featuring many overhead presses, with Laps in between ANNOUNCEMENTS new McLean AO, summer pop up, CSAUP trifecta
COT: Nutrition challenge isn’t about nutrition— it’s about mindset

Date: 2026-04-22
AO: Horizon
Q: sticks ,
PAX: Disco, vplaxico, 3 mile, sticks, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: stretching, ssh, lbac, Michael Phelps, windmills
THE THANG:
Run around the schools = 1 lap

1 lap
200m farmers carry
1 lap
50m burpee broad jump
1 lap
50 thrusters

MARY: stretching
ANNOUNCEMENTS: Boardwalk Happy hour next Friday
COT: moment of silence

Date: 2026-04-20
AO: Monday Night Ruckers
Q: Jetstream ,
PAX: Rocketman, Jetstream
FNGs:
COUNT: 2
THE THANG: 4.5 mile ruck
ANNOUNCEMENTS: Ruck this Saturday morning at Manassas Battlefield COT: Psalm 2:1 Why do the nations rage and the peoples plot in vain?

Date: 2026-04-21
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Nano, Pop Fly, Rocket, NOAA, Crop Duster, Monte Karlo, Toolbox, Dunder, Obadiah FNGs:
COUNT: 10
WARMUP: Solid, Slow, and Steady

THE THANG: Tic/Toc Partner exercises.
– Burpees
– OH Press
– HR Merkins
– Rifle Carry Lunges
– WW2.5 Situps (only 1 OH Press with block)
– Dead Stop KB Swings
– Burpees

Run to the bottom of the hill and back after each exercise

MARY: Flutter Kicks

ANNOUNCEMENTS: Road Clean Up (this Saturday), Murph (a month from now), Convergence (a month+ from now / support NOAA who has one of the Qs)

COT: The power of positive language is a real thing. Think about how you use language – do you use it as a victim, whereby you create/ build in a reason or excuse for failure? Or do you use positive language to take ownership.

I caught a break vs I earned it. A slight turn of phrase is invaluable

Date: 2026-04-21
AO: Atlantis
Q: Palmetto ,
PAX: Palmetto, Forceps, Hammerhead, Smokee, Hammer, Hubble
FNGs: None
COUNT: 6
WARMUP:

SSH
Imperial Walker
Hill Billy Walker
Willy mays hays
Donkey Hotey
Arm circles

THE THANG:
Zachary Tellier hero workout

10 Burpees

10 Burpees
25 merkins

10 Burpees
25 merkins
50 lunges

10 burpees
25 merkins
50 lunges
100 LBC

10 burpees
25 merkins
50 lunges
100 LBC
150 air squats

MARY:
Heals to heaven
Plank
Rocky sit ups
V ups
Heel touch
Side planks of death

ANNOUNCEMENTS:
Murph
Convergence

COT:
One of the plainest statements in the whole Bible
After 20 chapters of story, John lays out his thesis
“Jesus performed many other signs in the presence of his disciples that are not written in this book. But these are written so that you may believe that Jesus is the Messiah, the Son of God, and that by believing you may have life in his name.” ‭‭John‬ ‭20‬:‭30‬-‭31‬ ‭CSB‬‬
– John tells us Jesus did a lot of signs
– The point of it all?
– Not to be a good moral teacher
– Not for you to say that’s cool for you bro
– But it’s for you to believe and trust Jesus is the living Son of God – And for you to find life
– Not because life automatically starts clicking and you get what you want – But because you begin to trust in Jesus despite what’s going on