Backblasts

Date: 2026-07-29
AO: Ignite
Q: East Wing ,
PAX: East Wing, Kodak, Landscape, Ripcord, Goldfish, Rim Fire FNGs:
COUNT: 6
WARMUP:
SSH, IW, HB, LBAC, MNC, MP, WMH, RVE
DD / RP / WWS / WGS / CK
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THE THANG:
Stair runs, up and down, serpentine around railings
Bot of lap 1: 10 merkins
Bot of lap 2: 15 squats
Bot of lap 3: 20 calf raises
Repeat until the end of time
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MARY:
2 sets
OH Press x20
Rifle hold x20sec

Bird dog x20
Dead bug x20
Corpse pose 1 min
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ANNOUNCEMENTS:
3rd F volunteer opportunity this weekend at Columbia Baptist — home base for ignite — DM Kodak to join in! He needs more volunteers!!

sept11stairclimb is coming up, get ready…

harpers-ferry-ruck-float is this weekend.

Reminder that mother-ruck-ing meets at Northside Social in Falls Church on Sundays at 630am. Come hang!
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COT:

Just a friendly reminder that we are halfway through summer — enjoy August and spend time with your family before the chaos of September kicks in.

Date: 2026-07-29
AO: Potomac Rising
Q: Cookies ,
PAX: The Situation, FIFA (F3 The Capital), 120, Baguette, Cookies FNGs: None
COUNT: 5
WARMUP:
– Side Straddle Hops x25 IC
– Alternating Hip-Flexor Stretch x10 — slow three-count, then switch legs – Downward-Dog Calf Pedals x10
– Knee Huggers with Calf Raise x10
– Michael Phelps
THE THANG:
Block 1 — Coupon Dora
Two teams: one team of three and one team of two. One partner worked while the other moseyed the short loop, then swapped. The three-man team rotated two working and one moseying, using the lower of the two working rep counts. – 100 Burpees
– 200 Curls for the Girls
– 300 Coupon Squats
Block 2 — Clock Stations
Two stations at opposite ends of the loop. Mosey between stations—no sprints. – Round 1: 10 Blockees at 6:00 / 20 LBCs at 12:00
– Round 2: 5 Blockees at 6:00 / 10 LBCs at 12:00
– Round 3: 20 Curls at 6:00 / 20 Freddie Mercuries at 12:00
– Round 4: 10 Curls at 6:00 / 10 Freddie Mercuries at 12:00
Ran out of time before Block 3.
MARY:
– Ruh Rohs x20
– Coupon LBCs x25
– Flutter Kicks with coupon overhead x20
– Front Leaning Rest — 30 seconds
ANNOUNCEMENTS:
– Ruck N’ Float — Saturday, August 1
– No other announcements
COT:
N/A

Date: 2026-07-29
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rifleman
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
Goal line – 5 thrusters
10 yd line – 5 thrusters + 10 merkins
20yd line – 5 thrusters + 10 merkins + 20 mt climbers
30 yr line – above + 30 curls
40 yd line – above + 40 squats can
50 yd line – above + 50 big boys
MARY:
ANNOUNCEMENTS:
9/11 stair climb
COT: it’s a wonderful, awesome design by God

Date: 2026-07-28
AO: Atlantis
Q: Hammer ,
PAX: Teenager, Circuit, Infinity, Palmetto, Hammer, Saul (F3 Northlake) FNGs:
COUNT: 6

WARMUP: usual suspects: SSH Moroccan nightclubs, wmh, phelps, lbac, down dog, WGS, THE THANG: mosey out to the patrol boat.
4×4: Two minutes hard run back to the docks, two minutes back (four rounds) “Rests” consist of 3 minutes of isometric exercises/holds and ab work.

MARY: Xs and Os, heels to heaven, plank, Hammers, Freddie mercs
ANNOUNCEMENTS: stair climb, ruck and float, Hammerhead’s semi-annual going away party. COT: don’t let your ego get in the way of mission success.

Date: 2026-07-28
AO: Oldman Soccer
Q: 2 percent ,
PAX: Jenner, CornerKick, 2 percent, Breach, +8 other dudes who still need nicknames FNGs: 1 +8 other dudes who still need nicknames
COUNT: 5
WARMUP: 1/2 calf stretch
THE THANG: 6v6
MARY: who?
ANNOUNCEMENTS: ouch! Everything hurts!
COT: prayers for my spine, quads, glutes, hips and hamstrings