Backblasts

Date: 2026-04-21
AO: FreeState
Q: Dungeon Master ,
PAX: Winston, Deagle, Bachelor, Horshack, Andrew Churchill, Pigeon, Dungeon Master, Cannoli, Sandpiper, Rebound, Shepherd FNGs: None
COUNT: 10
DATE: 2026-04-21
AO: Freestate
Q: Dungeon Master

WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone get coupons . . .
Set 1 (4 reps)
– Curls with coupon x25 OMC, x20, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12, x12
– Squats with coupon, x20 OMC, x15, x15, x15
– Merkins x20 inclined OYO, x20 decline, x20 hand-release, x20 normal – Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 2 (4 reps)
– Blockees x15 OYO, followed by pickle pointers x8 hold OMC, x6 hold, x6 hold – Bend-over row (with coupon) x30 OMC, x25, x25, x20
– Forward Lunge forward x16 OYO, backward x16, alternating x16, curtsy x16 – Chest press with coupon x25 OMC, x20, x20, x20
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3 (3 reps)
– Calf raises x20 OYO, x20, x20
– Al Gores x20 OMC, x20, x20
– Repeat 1x using 2nd rep figure, repeat…, etc.

MARY:
– Dying cockroach x15 IC
– Freddy Mercuries x10 IC
– Leg lift climbs x16 OYO

ANNOUNCEMENTS:
– Shed service project build for Waldorf School, dates TBC
– Thirsty Third drinks – likely 5th Thursday aka April 30

COT: Cultivate bees

Date: 2026-04-20
AO: The Patriot
Q: 2 percent ,
PAX: Lazlo, Deliverance, Smokey, Big Short, 2 percent, My Space, Rim Fire, Trademark, Wedding Singer, Fiddler, Shank, CableGuy, Walker FNGs: None
COUNT: 13
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

THE THANG: 3 PAX per station, 7 Stations, 3 rounds each – in between each station, run a lap and then do max effort Pull Ups & 25 Dips. Seemed like a pretty easy thing to explain and execute. Well, there were A LOT of questions. And not enough coupons. And an odd number of PAX. All things YHC did not plan for let alone anticipate when he thoughtfully designed this airport runway-like station rotation….any-who, we all rolled with it. And it happened so here is kinda what it looked like:

1) Pull Ups – Max effort/25 Dips
2) 25 Merkins/Offset Merkins/Diamond Merkins
3) 25 Coupon Squats/Bonnie Blairs (IC) /Calf Raises (IC)
4) 25 Bent Over Rows/OH Press/Dead Lifts
5) 25 Swimmers (IC)/Dead Bugs (IC)/Jump Squats
6) 25 Curls/Chest Press/Skull Crushers

MARY: Hello Dolly’s, Dirty Clam Shells, 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s

ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New McLean AO #theagency, Pop Up AO/Happy Hour

COT: “We have inherited a large house, a great ‘world house’ in which we have to live together—black and white, Easterner and Westerner, Gentile and Jew, Catholic and Protestant, Muslim and Hindu—a family unduly separated in ideas, culture, and interest, who, because we can never again live apart, must learn somehow to live with each other in peace.” -MLK 1967

Date: 2026-04-20
AO: Acropolis
Q: Hightower ,
PAX: Hightower, Sunny, Obadiah, Crop Duster, Baywatch, Peanuts, Atlas, NOAA, ReBoot FNGs: 1 ReBoot
COUNT: 10
WARMUP:
Dynamic stretching followed by more stretching

THE THANG:
Combination of fellowship jog, Rickey Bobby and sprint around Woodson & Frost campus. Stopping twice for :
20 butts on bench squats
20 Derkins
20 dips
20 high knee step ups

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Street cleaning Sat, 4/25 at 7am meet at Sparta
Murph Challenge on Memorial Day starts at 7am
Capital Anniversary Sat, June 6
COT:
Shared message from my favorite episode Ted Lasso: Season 3, Episode 11. Ted shares this quote with Beard about 2nd chances:
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

Date: 2026-04-20
AO: Terrapin Station
Q: Legacy ,
PAX: V8, Gherkin, Enron, Legacy, Ice Tea, Groundhog, Ripcord FNGs: None
COUNT: 7
WARMUP: the usual
THE THANG: Monday Murph Prep/ Ice Tea Big Loop Version
MARY: Fullers, 40 IC,
ANNOUNCEMENTS: New McLean AO Thursdays, CSAUP Trifecta, Thursday evening pop-up
COT: YHC related story from last week’s leadership-evenings speaker Dave Kovar. Mindset is everything! Don’t let someone impose a negative mindset upon you.

Date: 2026-04-20
AO: Horizon
Q: Disco ,
PAX: Purple Rain, Disco, Kodiak, sticks, 3 mile, Beaux
FNGs: None
COUNT: 6
WARMUP: SSH, Cherry picker, WMH, copperhead squat, d dog, WGS, child’s pose, oyo. Mosey to couponeria. THE THANG:
DORA Round 1 — “Light It Up”
Instructions: Partner up.
Totals (team):
– 210 KB Swings — run/yves poll/karaoke/sideshuffle to midfield and back – diff mode each time – 210 chest press – lunge walk/frankesntein/captn Morgan
– 210 coupons Squats – 3 way bear crawl to 18 (bear crawl, left lateral, r lateral, crawl bear) Run around the field – 5 burpees at each corner.
MARY: EOPO: LBCs, Flutters, box cutters, donkey kicks
ANNOUNCEMENTS: Murph/Boneathon/June CSAUP
COT: As we go though life it can be easy to tune things out – to avoid them, out of repetition, etc. Instead, though, you showed up this am and engaged meaningfully, sharpening the saw. Good stuff. Keep that intentional engagement going in the rest of your life.