Backblasts

Date: 2026-07-17
AO: The Driveway
Q: Flux ,
PAX: Old Bay, Play-Doh, Fish Fry, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, LBAC, MN, Prying Squats, WMH
THE THANG:
1. Mobility Flow Warm Up – Child’s Pose, Cat/Cow, Bird Dogs, Thread the Needle, Downward Dog, Pedal Caves, WGS, Plank, to Child’s Pose (x2)
2. Sun Salutations – Mountain Pose, Reach, Forward Fold,, Half Lift, to Plank, Cobra, Down Dog, Walk Forward, Half Lift, Fold, to Mountain (x2)
3. Warrior Flow – Warrior Pose, Crescent Lunge, Warrior II, Extended Side Angle, return to Crescent, Mountain, Fold, Repeat for other side of body. (x2)
4. Hip Opener Session – WGS (45sec each side), Low Lunge (30 sec each), Lizard Stretch (30 sec each), Pigeon (45sec each), Puppy Pose and Walk (45sec each way), Downward Dog, Walk to Mountain MARY:
Forearm Plank (60 sec), Dead Bugs, Glute Bridges, Happy Baby. Sitting breathing exercises despite the smoke…. ANNOUNCEMENTS:
9/11 Climb, Ruck & Float, Night Owl Thurs, Boneathon
COT: Sometimes you need to step up and lead. Know that there are those around you that will be there to support you, stick with what you know.

Date: 2026-07-17
AO: Terrapin Station
Q: Goldfish ,
PAX: Breach, Ripcord, Robo, Goldfish, Enron, Trace Johnson, Philly, 2 percent, Jabber, Google FNGs: None
COUNT: 10
WARMUP: the usual

THE THANG:
Part 1 – mosey to top of hill for jacob’s ladder – burpee at bottom, squat at the top, up to 7, OYO, then return to parking lot (avoiding swamp) Part 2 – alternating rounds of the following:

25 Air Squats
20 Big Boi Situps
15 Merkins
10 Lunges (IC)
5 Burpees

Run stairs & back

25 coupon curls
20 coupon press
15 coupon swings
10 coupon squats
5 burpees

Run stairs & back

MARY: flutters x20 for enron

ANNOUNCEMENTS: 9/11 stair climb, ruck n float,

COT: excited to see my kids today after they were away at camp all week. Welcome Trace Johnson (AKA Peaches)!

Date: 2026-07-17
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: Cookies, 120, FIFA (F3 The Capital), John Kluge
FNGs: None
COUNT: 4
WARMUP:
Follow me
Stretching

THE THANG:
First pax wears ruck vest and farmer carries Sandy and Sandra going one direction on track

Other pax run in other direction

At the meet point, ruck leads 10 merkins then gives vest and bags to next pax who continues farmer carry

Repeat until end

MARY:
Nope!

ANNOUNCEMENTS:

COT

Date: 2026-07-17
AO: Horizon
Q: East Wing ,
PAX: Kodiak, Poe, sticks, East Wing, DrugBoat, 3 mile, Woody, Hobbyhorse, Sunshine, Disco FNGs:
COUNT: 10

WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE, DD + runner / WGS / plank / pretty boy, CK
_____

THE THANG:
Stair runs, up and down
— serpentine style 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

Grand Finale (2sets) —
SLOW Thrusters (w pack or coupon) x10
Rifle hold x 10
_____

MARY:
Bird dog x20
Dead bug x20
Corpse pose 1 min
_____

ANNOUNCEMENTS:
sept11stairclimb sept11ruck is coming up — let’s get ready!

harpers-ferry-ruck-float, check it out in the announcements page

mother-ruck-ing AO meets at Northside Social in Falls Church on Sundays at 630am
_____

COT:
Focus on mindset — When life gets difficult, it’s automatic to look forward to easier times — but it’s important to stay in the now and embrace what you’ve got. YHC reflects on raising his young children, which can be quite difficult at their current ages. YHC is trying to reframe his mindset as not to wish their years away, but rather, stay in the present with them. Hopefully this mindset can apply to other aspects of your life.

Date: 2026-07-17
AO: The Patriot
Q: Rim Fire ,
PAX: Lazlo, Mr. Hand, Daaa Auditor, Waterboy, Short Rib, citrus, Rim Fire, Moderator, Jag, Hops, My Space, Trademark, Hardship, Shake ‘n’ Bake, Big Short, Bone, Craigs List, Malpractice FNGs:
COUNT: 18
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: Reverse pyramid/strip sets removing the highest rep count each round 35 cactus jump squats
30 big bois
25 coupon swings
20 Bulgarian split squats
15 curls
10 overhead presses
5 burpees
Lap
MARY: 30 flutters, 25 penguin crunches, 20 toy soldiers, 15 dirty dogs, 10 donkey kicks, 5 Nolan Ryan’s
ANNOUNCEMENTS: get your Boneathon t-shirt if you haven’t, harpers-ferry-ruck-float, 9/11 stair climb
COT: There is a school of thought about buying back your time with things like a lawn or cleaning service. Another way to buy back time is to say no. No to an extra few drinks tonight buys you a workout tomorrow. No to social media buys you more time with your family. Use no to buy time for things you really care about.