Backblasts

Date: 2026-07-22
AO: The Patriot
Q: Strange Brew ,
PAX: CableGuy, Strange Brew, Big Short, Trademark, Wedding Singer, Moderator, Hops, Craigs List, Ice Tea, Boardwalk, Malpractice FNGs: None
COUNT: 11
WARMUP: Usual + sumo squat.
THE THANG: 1st round- 1 minute merkin hold+10 burpees, 30 sec hold + 10 burpees, 15 sec hold Lap
2nd Round – body weight squats palm to ground every 10 yard of the field increasing the number every ten yards Lap
3 Round- perfect WWIIs – a lot
Lap
Shuttles on the field with a burpee at each 10 yards
Ring of Fire x2

MARY: LBC, flutter kicks, Nolan Ryans, etc.
ANNOUNCEMENTS: see announcements
COT: I was able to do parts of this workout while traveling recently for vacation. Keep exercising while traveling – it’s a great way to start your day and relieve stress. Modifications can include shuttle runs between the waffle :waffle: station and the TV blaring news which everyone is ignoring. You don’t need to go back to that particular hotel.

Date: 2026-07-22
AO: The Driveway
Q: Play-Doh , Prestige
PAX: Flux, Play-Doh, Peaches, Prestige, 2 percent
FNGs: None
COUNT: 5
WARMUP:

Prestige’s choice + MP, WMH, coupon deadlifts

THE THANG:

4 rounds of swings, 3 rounds of everything else:
– 25 Power Swings: 5×5, Every :45 on the clock. Maximum intent.
– 6 Hand-Release Merkins + T-Spine Twist: (1 rep = push-up + right twist + left twist). – 5 Goblet/Bulgarian Split Squats (per side)
– 10 Gorilla Rows
– Gait Training: Loaded Carry (Bear Hug, Zercher, Suitcase, or Farmer’s Carry).

MARY:
– Shoulder-shoulder lateral coupon passes with golfer’s heal raise (rotate through hips not L-spine) – Deadbug (lower back flat on floor)

ANNOUNCEMENTS:
– sept11stairclimb sept11stairclimb sept11planning
– Ruck Float (8/1 ?)
– Loaded carry challenge @ thedriveway Monday, 7/27
– backpacking

COT:

YHC thanks Prestige for getting things started and pledges to make punctuality a priority!

We admire elite athletes, yet pushing the outer limits of human capacity exacts a price even they must pay—let alone we mere mortals who attempt to emulate them. Notice, however, how they protect themselves: golfers lift a heel on a drive, freeing the hips to safeguard the lower spine. Pay attention to those subtle details. Unless—and perhaps especially if—your livelihood is on the line, focus on mastering the small technical adjustments that yield performance without sacrificing longevity. [edited for publication]

Date: 2026-07-22
AO: The Aerie
Q: Stewie ,
PAX: Stewie, Lonestar
FNGs: None
COUNT: 2
WARMUP: stretches side, straddle hub mountain climber, Willie maze Hayes
THE THANG: resurrected an oldie, but a goodie from the IPC book of Payne a few years ago

Goal- 5 hand release merkins
Murderbunny to 10yd, 10 thrusters
Bearcrawl to goal-5HRM
Run to coupon
Advance 10yd murderbunny 5addl thrusters (10at 10yd, 15 at 20yd, 20 at 30yd)
Rifle carry to goal
Repeat for set 2&3, replace thruster with WWII Situps, then blockees MARY: 100lbc then kbell swing
ANNOUNCEMENTS: oops
COT:

John 15:2

Date: 2026-07-21
AO: Watkin Warriors
Q: Cookies ,
PAX: Baguette, FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 3
WARMUP:
Mosey as a group
SSH x25 — IC
Half Jacks x20 — IC
Trunk Rotations x10 — IC
Windmills x10 — IC
Sun Gods x10 — IC
Cherry Pickers x10 — IC

THE THANG:
Completed the MARSOC Short Card in four blocks, with a mosey between each block.

Block 1:
Merkins x30 — OYO
Squats x30 — OYO
LBCs x30 — IC
Burpees x10 — OYO
Windmills x10 — IC
Lap Mosey

Block 2:
Merkins x30 — OYO
Mountain Climbers x30 — IC
Flutter Kicks x30 — IC
Burpees x10 — OYO
Cherry Pickers x10 — IC
Lap Mosey

Block 3:
Merkins x30 — OYO
SSH x30 — IC
Supermans x30 — OYO
Burpees x10 — OYO
Chain Breakers x10 — IC
Lap Mosey

Block 4:
Merkins x30 — OYO
Lunges x30, 15 per leg — OYO
Hello Dollies x30 — IC
Burpees x10 — OYO
Trunk Twists x10 — IC
Lap Mosey

At the bars, one PAX performed max repetitions while the other two held plank. We rotated until all three PAX completed each round. Round 1: Max strict pull-ups — OYO
Round 2: Max Australian pull-ups using the hanging rings — OYO Round 3: Max Australian pull-ups using the hanging rings — OYO

Block 4 (Repeat) without the Hello Dollies:
Merkins x30 — OYO
Lunges x30, 15 per leg — OYO
Burpees x10 — OYO
Trunk Twists x10 — IC

MARY:
American Hammers x25 — IC
Box Cutters x15 — IC
Freddie Mercury x20 — IC
6-inch leg hold — 30 seconds
ANNOUNCEMENTS:
Discussed the upcoming 9/11 Stair Climb.

COT:
Burnout & Resilience
The definition of burnout is exhaustion of physical or emotional strength or motivation, usually as a result of prolonged stress or frustration.
At this point in our lives, it can be due to cumulative pressures from career-building, relationship milestones, financial responsibilities, and emotional suppression norms. 1. Identity & performance pressure
Perform
1. Emotional suppression
HELP!
1. Physiological changes
Testosterone
1. Coping mechanisms
Doom scrolling
Resilience comes into play because it transforms how we process stress and recover from it.
1. Instead of numbing the pain, we find healthy routines to clear out the hormones. 2. Instead of saying yes to everything, we set boundaries.
3. Identity beyond profession + hobby building.
4. Replacing isolation with strategic vulnerability.

Date: 2026-07-21
AO: Delphi
Q: Rocket ,
PAX: Pop Fly, Toolbox, Dunder, Peanuts, Rocket, Nano, Dr Suess, Atlas FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Phelps, mays Hayes, worlds greatest stretch cherry pickers. Mosey THE THANG: 21s with Merkins and Big Boy Sit-ups. 100 yard run in between MARY: none
ANNOUNCEMENTS: 1 Aug help Cleanup church music festival. See announcements page

Book club upcoming at Nano’s. Maybe 11 Aug, maybe not.

Thanks to Nano for bringing the extra speaker today.

COT: don’t be afraid to ask for help. Don’t be too proud to accept help