Backblasts

Date: 2026-08-19
AO: Ignite
Q: Ripcord ,
PAX: Ripcord, Legacy, Flat Tire
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Ps, Army Circles, Moroccan Night Clubs, Imperial Ws, Hillbillies, Down Dog THE THANG:
Phase I
15min “Cindy” at the park – 5 pull ups, 10 merkins, 15 air squats w/ 5 burpees as a group every 3min. Phase II
2x sets of 20 coupon curls, 20 skull crushers, 20 sec overhead coupon hold.

MARY:
“Bring Sally Up” with air squats

ANNOUNCEMENTS:
9/11 stair climb
ignite anniversary on 8/26 (Kodak)

COT:
Life balance is tough!

Family, work, time for yourself, etc. It can feel like a trade off.

Achieving balance through PRIORITY and FOCUS is a method. First, determine your priorities. Example: Self, family, work, in that order.
Take time to write something down on these topics, each evening, to set the table for the next day! Make it a habit!

Date: 2026-08-19
AO: Horizon
Q: Purple Rain ,
PAX: DrugBoat, 3 mile, vplaxico, Woody, Sunshine, sticks, Attache’, Purple Rain, Kodiak FNGs: None
COUNT: 9
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. Childs pose
11. Fellowship lap to coupons

THE THANG:
6 rounds of 2 ab workouts, 1 arm, then cardio

Round 1
1. Leg lifts to 90 degrees, on back, with coupon (ups, 20)
2. Derken (down, 20)
3. Heel touches/penguin crunch, bent knee (cadence, 20)
4. Jog to 50, sprint back
Round 2
1. Spiderman plank, high plank start (cadence, 20)
2. Coupon curl (ups, 25)
3. Toe touches, on back, legs up (ups, 20)
4. Skip to 50, sprint back
Round 3
1. Leg lift over coupon (cadence 20)
2. Dips (downs, 25)
3. American hammer (with coupon, cadence, 15)
4. Backward to 50, sprint

Jog to pullup bars
Hang for one minute , grip strength
1. plank
2. Reverse plank
3. Shoulder taps

Round 4
1. Plank jack, low plank (cadence, 25)
2. Shoulder press (ups, 25)
3. Shoulder taps (ups 25)
4. Farmer carry to 50; rifle carry back
Round 5
1. Punch plank (cadence, 25)
2. Bent over row (cadence, 20)
3. Mike tysons (downs 20)
4. Karaoke to 50; sprint back
Round 6
1. j los (cadence 20)
2. On back, Coupon at 45, legs at 90; (cadence 20)
3. Nolan Ryans (up 10 each side)

MARY:
1. Box cutter
2. Squat

ANNOUNCEMENTS:
– Q school at Patriot on aug 29
– Iron pax
– 9/11 stair

COT:
Take a second look: I saw Odyssey twice in the theater. The second time I appreciated it more, no cgi and the innovative soundtrack. Sometimes a second look can help us see things we didn’t see before.

Date: 2026-08-19
AO: The Patriot
Q: Rim Fire ,
PAX: CableGuy, Deliverance, Piano Man, Primanti, Shake ‘n’ Bake, Rim Fire, Moderator, Smokey, Wedding Singer, Strange Brew, Craigs List FNGs:
COUNT: 11
WARMUP: SSH, IW, HB, MP, LBAC, CP, WMH, DD, HS, CC
THE THANG: First to 44
Fellowship lap (440 yards)
Squats
Lunges
Dead lifts
Fellowship lap
Low rows
Curls
Overhead presses
Fellowship lap

Divided into to groups. Group gets 44 cumulative reps
Blockies
Thrusters
Swings
Fellowship lap
Pull ups
First to 44 merkins
MARY: flutters, LBCs, Dirty dogs, donkey kicks
ANNOUNCEMENTS: sept11stairclimb
COT: YHC recently learned his cousin took his own life. He was a great, creative person. If you’re in a dark place, your friends and family want you to lean on them. And keep an eye out for those in your own life who might be in the darkness. Reach out.

Date: 2026-08-19
AO: Potomac Rising
Q: Cookies ,
PAX: Promoter, John Kluge, Cookies, FIFA (F3 The Capital), 120, Dash-O, Jacob Hedges, Breadsticks, Katie Texas FNGs: None
COUNT: 9
WARMUP
– SSH x20
– Imperial Walkers x15
– Windmills x10
– Merkins x10
– Squats x15
– Mountain Climbers x20
– Mosey to the basketball court

THE THANG
Bad Decision Ladder
Complete the entire list each round, adding one new bad decision each time: R1: 5 Burpees
R2: +10 Merkins
R3: +15 Squats
R4: +20 LBCs
R5: +25 Mountain Climbers
R6: +30 Walking Lunges
R7: +35 Shoulder Taps
R8: +40 SSH
After every completed round, take one hard lap around the basketball court. Burpees were done on the Q’s down count. Everything else OYO.

Partner Work — “It Seemed Like a Good Idea”
Partner 1 ran basketball-court shuttles while Partner 2 worked. Switch each shuttle and continue toward team totals: – 50 Hand-Release Merkins
– 100 Bonnie Blairs
– 150 Flutter Kicks
– 200 Squats

Final Bad Decision — Burpee Ladder
We used the basketball court to progressively increase the run: 1 Burpee → sprint ¼ court and back
2 Burpees → sprint ½ court and back
3 Burpees → sprint ¾ court and back
4 Burpees → sprint full court and back
Return → 5 Burpees to finish
That took us essentially to time.

MARY
None. The final burpee ladder took us to the finish.

ANNOUNCEMENTS
9/11 Stair Climb — F3 The Capital’s annual Lincoln Memorial Stair Climb. Event info/signup:
https://f3thecapital.com/9-11-stair-climb/

IronPAX Challenge — Sign up and get ready for September.
Registration:
https://ironpax.f3greenwood.org/

Roster / tracker:
https://docs.google.com/spreadsheets/d/1urhOXcFCui6HvB9vM_XN65F8p7szgmkRVsnEdQanFxA/edit?gid=0#gid=0

COT
No formal COT.
Brony shared a reflection from his Freestate workout the day prior about his transition out of the National Guard and the realization that sometimes you don’t know how much you truly love or value something until it’s gone.
The people, purpose, routine, and sense of belonging can become part of us without us fully recognizing it until we’re on the other side of that chapter.
A good reminder to appreciate the communities, relationships, and sense of purpose we have while we still have them.

Date: 2026-08-19
AO: The Driveway
Q: Prestige ,
PAX: Roulette, Prestige, Flux, Lazlo
FNGs: None
COUNT: 4
WARMUP: SSH
IWkers
HillB’s
IBAC
Air press
WMH
CP’s
Down dog
Dead bug
Bird dog

THE THANG:
5 swing, 5 squat, 5 press warmup
6 swing-squat-press
Carry
6 swing-squat-press
Carry
6 swing-squat-press
Carry
6 swing-squat-press
Carry
2x:
6 Row (two handed)
6 Thruster
6 Around the world
KB pull throughs

MARY:
Copenhagen plank
Peter Parker
Penguins
Bridge
ANNOUNCEMENTS: 911 stair climb, TG10
COT: Life is best lived healthy; sometimes fun to enjoy an occasional indulgence