Backblasts

Date: 2026-07-25
AO: FreeState
Q: Birdman ,
PAX: Birdman, Winston, Pigeon, Deagle
FNGs:
COUNT: 4

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-07-26
AO: TG10
Q: Rim Fire ,
PAX: Legacy, Gherkin, Trademark, Lazlo, Rim Fire, citrus, Hobbyhorse FNGs:
COUNT: 7
WARMUP: No time for that.
THE THANG: 15 Cooper Flaggs and then run as far as you can every minute. Results:
Rim Fire 1523
Gherkin 1513
Lazlo 1330.1
citrus 1330
Trademark 1050
Legacy 800
MARY: even less time
ANNOUNCEMENTS: check the channel
COT: that was a rough return from vacation

Date: 2026-07-27
AO: Horizon
Q: 2 percent , CornerKick
PAX: CornerKick, Woody, Attache’, Disco, 2 percent, 3 mile, Purple Rain, SPINAL TAP, Kodiak FNGs: None
COUNT: 8
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

THE THANG:
5-1 Motivator Rotator x4

3 rounds from the goal-line:
Broad jump to the 18
Alternating Single Leg Pogo hops to the half
Sprint to the opposite goal line

3 rounds:
Derkins 20
Dips 20
Box jumps 10

3 rounds:
Bunny Hops, Single Leg Pogo hops, Bounding up the stairs

MARY:
3 rounds in the Danish Torture Chamber – 10 second hold each side Dead Bugs 20 IC
Box Cutters 10
Dirty Clam Shells 10 each side
Nolan Ryan’s 10 each side

ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Ruck n’ Float, Monday Coffeeteria

COT: Hard things. Why do we do them?

“Because hard things make the impossible things possible. Sometimes I think to myself, why would anyone come up with something like the Murph? Then I realize that doing these hard things makes us so much more capable when the impossible happens. More than anything, the resilience that is forged from challenging work fortifies us for the hardest moments. Shying away from these challenges lets us settle for a simple existence. Embracing challenges prepares us to live up to our true potential.”- Justin Woodward a.k.a. Peanuts

Date: 2026-07-27
AO: Terrapin Station
Q: Groundhog ,
PAX: Ice Tea, Oligarch, Groundhog, Ripcord, V8
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, Itty Bitty, MP, RVE, WMH, DD
THE THANG:
Mozy to Williamsburg Hill
DORA 100 merkins, shoulder taps. Timer runs the hill and back.

Mozy to Minor’s Hill
5 Burpees, 10 Merkins, 15 Bobby Hurleys, 20 squats.

Mozy to Tuckahoe Field
DORA 100 Flutter kicks, 100 LBCs. Timer bear crawls up hill and crawl bears down.

Mozy back to parking lot.

MARY: we took care of it on the hill

ANNOUNCEMENTS:
9-11 Stair Climb
Ruck and Float Aug 1
Monday Coffateria in August

COT: For those of us in our RESPECT years, plan 1 or 2 rest days a week. Our bodies need it! Resist the temptation of a daily beatdown. On your rest days, get outside for at least 15 minutes.

For the youngsters, encourage your friends and peers to make exercise a part of their routine.

Date: 2026-07-27
AO: The Patriot
Q: Wedding Singer ,
PAX: Big Short, Wedding Singer, CableGuy, Craigs List, Rim Fire, Moderator, Jones, Smokey, Strange Brew, Hops, Checkers, Malpractice FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Cherry Pickers, Squats, Downward Dog, World’s Greatest Stretch

THE THANG: PAX broke into four groups and rotated through stations:
1
20x Curls
20x Atlas Shrug
20x Coupon Squat
Rifle carry to 2

2
20x Merkins
20x Shoulder Taps IC
20x Mountain Climbers IC
Farmer carry to 3

3
20x Overhead press
20x Rows
20x Around the World IC
Shoulder carry to track

4 – run a lap, serve as timer

MegaMARY: Flutter with coupon, Leg lift over coupon, Heel tap over coupon, LBCs, Dirty dog, Donkey kick, Supermans, Side Leg Lifts, Flutter, Stretch

ANNOUNCEMENTS: Monday coffee throughout August, Ruck and Float

COT: Make the most of the rest of summer. Go to F3 coffee on Mondays in August, and all the other things summer offers.