Backblasts

Date: 2026-04-20
AO: The Farm
Q: Short-Timer ,
PAX: Firehead, Lumbergh, Short-Timer, Trilogy
FNGs: None
COUNT: 4
WARMUP: Some standard warmups
THE THANG: Stations at coupon triangle–murkens, lunges, squats. Moving PAX runs 1 1/3 circles, moves coupon out, relieves PAX at station. Rotate the circle outward for 15 min, then back in for 15 min. MARY: AmHam, flutter kicks, dirty dogs extra high, rosalita. ANNOUNCEMENTS: Cleanup Saturday, time TBD by someone more knowledgeable.
COT: Occasionally step back and reflect on progress that is less visible in the day-to-day.

Date: 2026-04-18
AO: Olympus
Q: Ashe ,
PAX: El Camino, Popeyes, Walk-on, Roddick, Ashe, Rollingstone, Obadiah, YNAB, Talladega (El Camino’s brother) FNGs: None
COUNT: 9
WARMUP: yes

THE THANG: 2/2 and 3/3 bball while others jog around school. Losers run next.

Ultimate on real grass. Obadiah all time offensive.

MARY: we all picked one that kept us from having to lay on the ground and get too wet.

ANNOUNCEMENTS: road cleanup at Sparta next week

COT: Rudy. What’s your calling? Are you willing to do what it takes? How are you living differently?

Date: 2026-04-19
AO: Social Distance
Q: Rim Fire ,
PAX: Wedding Singer, Popeyes, Piano Man, Big Short, Rim Fire FNGs:
COUNT: 5

WARMUP: OYO
THE THANG: 6 and change, 45 Merkins
MARY: Didn’t show
ANNOUNCEMENTS: Check the channel
COT: Some people need to carry a cattle prod.

Date: 2026-04-18
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Hammer, Legacy, Bougie, SAAS, Flux
FNGs: None
COUNT: 6
Great DC-NOVA kettlebell focused mini-convergence.

THE WORK:

Almost as Rx minus core stability session. Carries=carry in and carry out.

ANNOUNCEMENTS:

Murph, Convergence, & Boneathon

COT:

Modify exercises to match your readiness; honor your limits. Build from there. The most effective movement is one performed with near-perfect technical proficiency—this maximizes mechanical tension while minimizing structural risk. Chasing the ‘hardest’ version often forces compensation, compromising joints rather than stimulating hypertrophy. Honor your restrictions to keep the stimulus safe and repeatable. Consistency over years will always outperform intensity over weeks.

Date: 2026-04-17
AO: The Aerie
Q: Chasqui ,
PAX: Rocketman, Trifecta, Lonestar, Chasqui
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Squats
Michael Phelps
Cherry pickers
Mosey

THE THANG:
10 yd
-Frankensteins
-Lunges
-Bear crawl
Shoulder tapMerkins
Goal line to Goal line mosey
Merkins
5-10-15-20 yd run
High plank w/merkins
Goal line to Goal line mosey
Squats
Merkins
Goal line to Goal line mosey
High plank w/plank jacks

Pax Mix:
Burpees
X factor
Big boys
Tag
Freddie Mercury

ANNOUNCEMENTS:
April 25 Battlefield Ruck
May 25 Murph

COT: Many thanks