Backblasts

Date: 2026-07-15
AO: The Patriot
Q: Hops ,
PAX: Lazlo, citrus, Moderator, Rim Fire, My Space, Smokey, Hops, Deliverance, Trademark, DrugBoat, Wedding Singer, Shake ‘n’ Bake, Big Short, Craigs List, Short Rib, Checkers, Hardship FNGs: None
COUNT: 17
WARMUP: Standard
THE THANG: Norwegian 4×4, 4 sets of 4 min ON (repeating, continuous 85-90% effort), 3 min Active Rest. 1) 5 Thrusters, 10 rows, 10 yard out/back Bear Crawl. 2) “Hops”, 3 burpees, 5 coupon swings. 3) 10 coupon squats, 10 curls, 10 SSH IC. 4) 10 grave-diggers IC, 10 mountain climbers IC. MARY: 1 fellowship lap, 50 flutter kicks IC, 50 LBCs, 20 penguin crunches IC.
ANNOUNCEMENTS: Q forgot, but…check channels for ruck n float, 9-11 stair climb, iron sharpens iron, etc.
COT: Over the years YHC has learned from a lot from other pax sharing vulnerabilities, life experiences, and putting themselves out there. Having a group holding each other accountable to achieve fitness goals and forge relationships is a blessing.

Date: 2026-07-15
AO: Horizon
Q: Purple Rain ,
PAX: Kodiak, sticks, SPINAL TAP, Woody, 3 mile, Disco, Purple Rain FNGs: None
COUNT: 7
WARMUP:
1. Willie Mays Hays
2. Cherry pickers
3. Imperial walkers
4. Hill billy
5. Little bitty arm
6. Side straddle hop
7. Downward dog
8. Upward dog
9. World’s greatest stretch
10. Pigeon pose
11. Childs pose
12. Fellowship lap

THE THANG:
Farmers carry to Disco Hill: focus on arms
1. group 1: skip up hill; karaoke; high knees; run back
2. Group 2: coupon shoulder press; coupon overhead; blockee

Rifle carry to Kodiak Woods: focus on arms
1. group 1: run there and back
2. Group 2: coupon press on back; coupon dips; coupon merken

Shoulder carry to Horizon Bars: focus on core
Group 1: Bar hang one minute: powerful signal of health, lengthen spine, cardiovascular health, grip strength; how long you will live 1. Hanging knee raise 10; avoid swinging; pause at the top
2. Hanging leg raise 10
Group 2: Reverse plank; plank;
1. Coupon russian twist; coupon lady bug (abs)
2. Coupon hip thrusters; coupon squats

MARY: put away coupons
ANNOUNCEMENTS:
Inspirational quote from Woody: I felt like shit when I got here but now I feel better

COT: Find awe in your day from Arthur Brooks: The happiest people pay attention to something transcendent each day. Something bigger than themselves.You might find it in prayer or meditation. You might find it in the fugues of Bach or on a walk in nature. But here’s the catch. Mother Nature did not build you to notice beauty. She built you to scan for threats. Awe does not arrive as naturally anymore. You have to go and search for it. Pick one.

Date: 2026-07-15
AO: The Driveway
Q: Prestige ,
PAX: Prestige, Play-Doh, Flux
FNGs: None
COUNT: 3
WARMUP: SSH
IWkers
HillB’s
IBAC
Squat
Michael Phelps
Down dog

Dead bug
Bird dog

THE THANG:
3 rounds:
Swing – 10
Overhead lunge – 10
Row – 10
Goblet squat – 10
Carry

2 rounds:
TMerkin – 10
Swing – 10
Bulgarian Split Squat – 10

1 round:
Around the world- overhead 20
Around the world – belt height 20
MARY:

Glute bridge, plank
ANNOUNCEMENTS:
COT: The MLB home run derby and all-star game means we’re smack in the middle of summer, and things (theoretically) slow down. Before we know we’ll be back at full speed but take time to enjoy the dog days of summer.

Date: 2026-07-15
AO: The Aerie
Q: Lonestar ,
PAX: Rifleman, Lonestar
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG:
Dora
100 merkins
200 big boys
300 squats

Followed by
10 thrusters
10 presses
10 curls
3 sets

MARY:
ANNOUNCEMENTS: 9/11 stair climb coming up
COT: remember!!!! Remember the good things and share the stories

Date: 2026-07-14
AO: Delphi
Q: Nano ,
PAX: Hoolihan, Nano, Toolbox, Atlas, Dunder
FNGs: None
COUNT: 5
Equipment: One coupon per PAX, speaker, EMOM timer

WARM-UP — 5 Minutes
– Side Straddle Hops — 15 IC
– Imperial Walkers — 10 IC
– Abe Vigodas — 10 IC
– Copperhead Squats — 10 IC
– Michael Phelps — 10 IC
Explain the workout while the PAX retrieve coupons.
THE THANG — 26 Minutes
Basic Rules
1. Start the one-minute repeating timer.
2. At the top of every minute, everyone performs one burpee. 3. At the center, immediately resume the announced coupon exercise. 4. Change the coupon exercise at every minute.
5. At the end of each song, leave the coupons and run one full lap.
6. The EMOM timer continues during the lap. When it sounds, stop and perform one burpee.
7. Early finishers return to the center and resume coupon work until the Six returns. 8. Start the next song and continue the exercise rotation.
Six-Exercise Rotation
Repeat continuously:
1. Coupon Squats
Hold the coupon at chest level.
1. Bent-Over Rows
Keep the back flat and pull the coupon toward the chest.
1. Coupon Curls
Full extension at the bottom.
1. Overhead Presses
Lock out overhead under control.
1. Coupon Deadlifts
Hinge at the hips and keep the coupon close to the body.
1. Coupon Press-Outs
Hold the coupon at chest level, press it straight out, and pull it back. Music Structure
Use approximately four songs, preferably around four minutes each. – Song 1 → full lap
– Song 2 → full lap
– Song 3 → full lap
– Song 4 → full lap
The exercise rotation does not restart with each song. Continue wherever the rotation left off. How the PAX Add Work
– Perform more repetitions during each minute.
– Use a larger range of motion.
– Run the lap faster.
– Return immediately to the coupon after the lap.
– Advanced options:
– Squat → squat thruster
– Row → slow three-count lowering
– Curl → curl-and-press
– Press → strict press
– Deadlift → deadlift with high pull
– Press-out → hold fully extended for one second
QUICK EXPLANATION
“At the top of every minute, do one burpee wherever you are. At the center, perform the coupon exercise I call until the next minute. We rotate through six exercises. When a song ends, drop your coupon and run one full lap. The burpee timer never stops, including during the run. When you finish your lap, return to the coupon and keep working until the Six comes in.” MARY — 4 Minutes