Backblasts

Date: 2026-07-27
AO: The Farm
Q: Short-Timer ,
PAX: Short-Timer, Firehead, Trilogy, Infinity
FNGs: None
COUNT: 4
Dora with various exercises… Al I remember is 200 lunges in cadence…

Date: 2026-07-29
AO: Horizon
Q: Kodiak ,
PAX: Bo, Kodiak, Shake ‘n’ Bake, sticks, Purple Rain, Attache’, SPINAL TAP, Disco, 3 mile, Woody FNGs: None
COUNT: 10
WARMUP: SSH, MP, IW, Merkins, WMH, DQ, stretching
THE THANG: Mosey to the coupons, start a tour of the campus with murder bunnies and performing exercises along the way, including shoulder press, cocaine bear crawl, a stop to take turns running the hill, kettle-bell swing, dips x 2, pullups, step ups, returning to the field.
MARY: gas pumpers, box cutter, freddy mercury, American Hammer, penguin crunch, flutter kicks ANNOUNCEMENTS: 9/11, ruck & float
COT: Moment of quiet reflection

Date: 2026-07-29
AO: Compound
Q: Roddick ,
PAX: Skidoos, Slider, Hightower, Monte Karlo, Bean Counter, Peanuts, Butterfly, Roddick FNGs: None
COUNT: 8
WARMUP:
THE THANG: Sprints
MARY: calf work
ANNOUNCEMENTS: 9/11 stair climb
COT: be thankful.

Date: 2026-07-29
AO: The Patriot
Q: 2 percent ,
PAX: Wedding Singer, Hops, CornerKick, Peaches, Booking, Big Short, Tax Guy, Boardwalk, Smokey, Craigs List, 2 percent, CableGuy, Malpractice, Flood FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 90/90’s, 30 Second OYO Stretch

THE THANG:
4 ROUNDS

• 100m FAST — 85–90%
• 100m EASY JOG/WALK

FOOTBALL FIELD — SPRINT INTERVALS

4 ROUNDS

>From the same starting line:

20 YARDS — SPRINT 90–95%
20 YARDS — JOG
60 YARDS — SPRINT 90–95%
20 YARDS — JOG / RECOVER
REST 30 SEC

FOOTBALL FIELD — SOCCER SHIFT

4 ROUNDS

20 YARDS — HARD ACCELERATION
↓
40 YARDS — CONTROLLED RUN (~75%)
↓
20 YARDS — 95% SPRINT
↓
40 YARDS — EASY JOG / RECOVERY
↓
REST 30 SEC

TRACK — 400M FINISHER
4 × 400M

MARY:
Alternating Single Leg Glute Bridges 10 ICS
Dead Bugs 10 IC
Superman’s 10
Nolan Ryan’s 20 each side

ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Ruck ‘n Float 8/1, Coffeeteria Mondays in August

COT: “They don’t put championship rings on smooth hands.” – Joey Batson (Clemson Strength & Conditioning Coach) https://www.youtube.com/watch?v=bXYUyzFgAk8&t=57s

Date: 2026-07-29
AO: The Driveway
Q: Prestige ,
PAX: Prestige, Flux, Play-Doh, Trademark
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, WMH, AC’s MP, CP, DD,WGS, Deadbug
THE THANG:
20-16-8:
Swing
Row
Press

Deadlift
Clean
Shoulder tap

Squat
Bulgarian Split

MARY: Peter Parker, gluten bridges
ANNOUNCEMENTS:
COT: Comparison is the thief of joy.