Backblasts

Date: 2026-03-25
AO: The Aerie
Q: Rocketman ,
PAX: Rifleman, Cruise, Lonestar, Trifecta, Rocketman
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, Cherry Pickers, etc.

THE THANG:

40 seconds on, 20 seconds off. 8 min intervals.

Four stations, rotate through the intervals:

– Overhead Claps
– Hand Release Merkins
– LBCs
– Peter Parkers

Mosey

Coupon stations

– Sandbag: lunges
– Coupon: curls
– Coupon: overhead press
– KB: swings

Mosey

Random stations

– Flutter kicks
– Sandbag cleans
– CDDs
– Coupon squats

Recycle as needed!

MARY: Some of the World’s Greatest Stretch.

ANNOUNCEMENTS: Murph prep soon!

COT:

Pride goes before destruction, And a haughty spirit before stumbling.

Proverbs 16:18

Date: 2026-03-20
AO: The Aerie
Q: Rocketman ,
PAX: Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 3
WARMUP: SSH, Copperhead Squats, Imperial Walkers, etc.
THE THANG:

Pick a weight, any weight.

Six rounds for time of:

– 400-m sandbag carry
– 12 push press
– 12 jump squats
– 12 sumo deadlift high-pull

Four rounds completed in time.

ANNOUNCEMENTS: Murph coming up in May.
COT:

Navy Special Warfare Operator Chief Collin Trent Thomas died on Aug. 18, 2010, during Operation Enduring Freedom in eastern Afghanistan. From Morehead, Ky., Thomas was assigned to an east coast-based Navy SEAL team and was serving as an Assistant Team Leader on the day of his death.

https://www.navysealmuseum.org/memorial-wall/global-war-on-terror/collin-trent-thomas

Date: 2026-03-25
AO: Compound
Q: Monk ,
PAX: Corkscrew (F3 The Capital), Hightower, Monk, Obadiah, Roddick, Skidoos, Doodles, Popeyes FNGs: None
COUNT: 8
WARMUP: cherry twists, imperial walkers, hillbillies, side, straddle, hop, town, dog, world’s greatest stretch, cobra Kai, mosey to third floor of parking garage THE THANG:
80 Burpee‘s OYO
80 big boy sit ups OYO
Mosey down one level in the parking lot
80 Burpee’s OYO
Mosey to garage entrance and Ricky Bobby back to start
15 big boy situps OYO

MARY: completely unnecessary
ANNOUNCEMENTS: the usual ones
COT: we’ve all heard it said you can’t take it with you, meaning at death you leave behind all the good things you’re attached to in this life. Christians and many others believe that if you live a good life, at death you enjoy eternal union with God. Some Christians have wondered that if you practice a little detachment from those things as you go through life, do you begin to experience that union with God even in this life. Secular minded people have a similar intuition, practicing fasting, cold, plunges, generosity, etc.. Regardless of your world view, the goal is happiness. The common insight is that when all we do is pursue our desires, we lose awareness of greater values. A little detachment opens up space to see them. My challenge for you today is to hit pause for an hour, two hours, the whole day … when you imagine that food you like to eat, that drink you like to drink, that screen you like to watch…. You might find it difficult and uncomfortable, even more so than doing 80 Burpee‘s in a row. But you may find life to become a bit simpler than moving from one desire to another.

Date: 2026-03-25
AO: Horizon
Q: Disco ,
PAX: 3 mile, Attache’, Purple Rain, vplaxico, SPINAL TAP, Disco, Kodiak FNGs: None
COUNT: 7
WARMUP: SSh. M Phelps. WMH/c picker. d dog/up dog/childs pose. Oyo. THE THANG: 💪 THE SWEET 16 EXERCISES:
Rotated 4 at a time through each of Sweet 16 exercises – 45 seconds on, 15 seconds off. Then picked Elite 8 winning exercises and repeated. 1. Texas – “Longhorn Lunges”
Forward walking lunges (add coupon if spicy)
2. Purdue – “Boilermaker Block Press”
Coupon overhead press (cinder/block)
3. Iowa – “Hawkeye High Knees”
Fast high knees (game speed)
4. Nebraska – “Cornhusker Squats”
Deep air squats (slow + controlled)
5. Arkansas – “Razorback Bear Crawl”
Forward/backward bear crawl
6. Arizona – “Wildcat Burpees”
Full burpees (chest to deck optional)
7. Illinois – “Illini Plank Jacks”
Plank + jumping feet out/in
8. Houston – “Cougar Mountain Climbers”
Fast mountain climbers
9. St. John’s – “Red Storm Merkins”
Standard or wide merkins
10. Duke – “Blue Devil Divebombers”
Divebomber merkins (shoulders 🔥)
11. Alabama – “Crimson Crunches”
Flutter kicks or crunches
12. Michigan – “Wolverine Wall Sit”
Wall sit (or air chair hold)
13. Michigan State – “Spartan Shoulder Taps”
Plank shoulder taps
14. UConn – “Husky Step-Ups”
Step-ups (bench/curb)
15. Tennessee – “Volunteer V-Ups”
V-ups or tuck-ups
16. Iowa State – “Cyclone Jump Squats”
Explosive jump squats
MARY: Bobby Hurleys
ANNOUNCEMENTS: None
COT: Get ready for your Shining Moment.

Date: 2026-03-25
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige
FNGs: None
COUNT: 2
WARMUP:
– SSH x 20 (IC)
– Dead Bugs x 15 (IC)
– Bird Dogs x 10 each side (OYO)
– Band Pull Aparts x 15-20 (OYO)
– Prying Goblet Squat x 6 (3-sec hold at bottom) – Dialing in that hip and ankle mobility before bilateral loading.

THE THANG:
4 rounds:
1. Power Swings with Dead Stop every 5 x 25. (Hike it back, catch it standing, then sit it down. Resets on the ground focused on raw power generation.)
2. Hand-Release Merkins + T-Spine Twist x 5 per side. (Release the hands, press, and twist—hitting the chest, core, and rotation.)
3. Bulgarian Split Squats (BSS) x 5 per side. (Tempo: 3 down / 0 pause / 1 up. Front foot driving the horsepower.)
4. Double KB/Sandbag Rows x 10. (Pulling the weight with neutral spine, all about the back muscle and resisting low back takeover.)
5. Gait Training: Pick a Lane. (PAX chose between Heavy Step-Ups with a controlled 3-second descent OR Loaded Carries (Bear Hug, Zercher, etc.) for work capacity.)

MARY:
No time

COT [edited for publication]

Injuries or limitations don’t have to be a roadblock—they can be a catalyst for improvement.

YHC is battling a flare-up of plantar fasciitis. Loaded carries with their heavy heel-strike can be brutal. So, we leveraged a core principle of fitness: find an alternative that achieves the same goal but is more accommodating. Adding the choice of Loaded Step-ups w. 3 Second Eccentrics to our gait training was that accommodation. Not only did it bypass the flare-up risk of a heavy carry, but the loaded step-up, executed to add time under tension, is arguably more conducive to pure power generation—the main focus of The Engine week.

The takeaway: Don’t let an injury make you quit or skip. Search for that alternative exercise. Find the move that challenges the same muscles and achieves the same training objective. Sometimes, that accommodation doesn’t just keep you in the game; it actually gives you a better, more powerful outcome.

Keep moving, brothers. :punch: