Backblasts

Date: 2025-10-21
AO: thegeneral
Q: Robo
PAX: Lazlo, 2 percent, Hard Knox, Gherkin, Tariff, Runner Up, DoorDash FNGs: None
COUNT: 8
WARMUP: SSH, Imp. Walker, Hillbillies, LB Arm Circles, M Phelps, RVE, Down Dog, WGS, Cobra Kai.

THE THANG: Run to 50
Backward to opposite goal
20 LBC
Carioca to 50
Run home

Backward to 50
High Knee Run home

Rifle carry to 50, drop coupons
Run to opposite goal
25 LBC
Run back to 50
10 Blockees
Farmer carry home.

Rifle carry to 50, drop coupons
Run to opposite goal
20 HR Merkins
Run to 50
20 curls
Farmer carry home.

Lap

Dora:
200 Coupon squats
Bear Crawl to 15, Side Bear back

100 Coupon press
Run to 50 and back

Lap

Forward Lunge to 20
Backward Lunge back

Murder Bunnies to 15
Farmer carry back

Lap

MARY: Dirty dogs, Donkey kicks

ANNOUNCEMENTS: Please see channel

COT: Remembering Molly, who died recently after battling a return of cancer, and who kept an amazing attitude all the while. And Dane, who got to ring the bell after cancer treatment showed a complete remission. Q is doing the Bellringer fundraiser ride for the Georgetown Lombardi Cancer Center, and now knows the reason for the name.

Tags: thegeneral, Lazlo, 2 percent, Hard Knox, Gherkin, Tariff, Runner Up, DoorDash

Date: 2025-10-20
AO: terrapin-station
Q: Summit
PAX: Enron, Ice Tea, Yardbird, V8
FNGs: None
COUNT: 5
WARMUP: All IC…SSH, IW, HB, MP, CP, WMH, DD, WGS

THE THANG:
– Mosey to Tuckahoe Park
– Tabata 1 (20 secs work, 10 secs rest X 8 sets)
– Alternate shoulder taps (feet on bench) and step ups
– Dora-Run around the park one lap while other….
– 100 dips
– 150 cactus jump squats
– 200 air presses
– Tabata 2 (20 secs work, 10 secs rest X 8 sets)
– Alternate burpees & durkins
– Early Mary
– One partner performs a traveling exercise to playground equipment and back while the other does core exercise – Walking lunges & flutter kicks
– Burpee broad jumps & American Hammers
– Bear Crawl & Leg Lifts
– Crab Walk & Plank
– Tabata 3 (20 secs work, 10 secs rest X 8 sets)
– Alternate mountain climbers & mucho legos
– Mosey back to parking lot

MARY: A bit of yoga and mindfulness/gratitude

ANNOUNCEMENTS: Bros and Brews on Thursday, Grunt, Old Rag…check Slack

COT:
Initially YHC was concerned that it was so dark at Tuckahoe Park that it would be a problem. Thankfully nobody got hurt…wait someone did get hurt but thankfully I shared the disclosure and know a few lawyers…..

Anyway, I’m pleased to have shared a mental health related COT while my Georgia friend bogey did the same a few miles away. It really is OK not to be OK. The good news is that there are some quick fixes…disconnecting from technology, doing some exercise, being in community and serving others which can be an antidote for depression. Wait that is F3!

Finally, terrapin-station is for sure my new favorite AO. Great options for beatdowns, muddy fields, a friendly fox, curious raccoon…the stuff of legendary tales.

Tags: terrapin-station, Enron, Ice Tea, Yardbird, V8

Date: 2025-10-20
AO: acropolis
Q: Atlas
PAX: Peanuts, Baywatch, Atlas, Drano(FNG)
FNGs: None
COUNT: 5
WARMUP:
Stretching, Willy Mays says, cherry picks, world’s greatest stretch, Seal claps, squats, SSH, High knees

THE TANG:
The field is drawn as a star.
The pax are divided into two groups
Each group started in the middle of the field by performing 5 BURPEES
Then, each group proceeds in the opposite direction from the other until they reach the end of the field. Modes of transportation include bear crawls or lunges. Once at the end of the field, each group performs the following exercises: Carolina Dry Docks 10
Jump squats 20
Mount climbing 30 (2 =1)
Then each group returns to the center of the field and performs 5 burpees before heading in the opposite direction from previously. Once the 4 corners are covered, the group will run a lap. Rinse and repeat. Recap
Burpees 5
Carolina dry docks 10
Jump squat 20
Mount climbing 30 (2=1)
Announcement and prayer requests:
Grunts- convergence November 8
F3 Accelerate – Fundraising is currently going on.
Pax who are going through a life transition (furlough, job search, family issues, illness)

COT:
Something that I learned from being furloughed taught me. Don’t get caught up in the routine of just busyness. Find time to pause, reset, to better prepare for future battles. Be a student of your vision.

Tags: acropolis, Peanuts, Baywatch, Atlas, Drano(FNG)

Date: 2025-10-20
AO: thepatriot
Q: bogey
PAX: Hops, CableGuy, Flipper, Bob the Builder, Fiddler, Lazlo, Lucius, Shake ‘n’ Bake, Short Rib, Smokey, Strange Brew, LaForge, Piano Man, DoorDash, NASCAR, Couch Potato, Gerber, Mr Haand FNGs: None
COUNT: 19
WARMUP: SSH, IWs, HBs, WM/DQ, MPs, Moroccan Nightclubs, WMH, Down Dog, Cobra Kai

THE THANG: Various movements on field with various exercises, including 2-man ticktocks.

100-yd mosey. 50 air presses. 100-yd mosey Return.
90-yd backpedal. (Turn to man on your right. This is your ticktock exercise partner). 50 T-merkins IC ticktock. 90-yd backpedal Return. 80-yd high knees. 50 LBCs. 80-yd hi knees Return.
70-yd butt kickers. 50 shoulder taps IC. 70-yd butt kickers Return. 60-yd karaoke facing home side. 50 flutter kicks IC. 60-yd karaoke Return. 50-yd bear crawl. 50 calf raises. 50-yd bear crawl Return.
40-yd forward lunge walk. 50 squats ticktock. Mosey Return.
30-yd reverse lunge walk. 50 merkins ticktock. 30-yd mosey Return. 20-yd crawl bear. 50 mtn climbers IC ticktock. 20-yd mosey Return. 10-yd broad jump. 30 burpees ticktock. 10-yd mosey Return.

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
20x IC LBACs reverse
20x IC seal claps
20x IC overhead claps
Recover – Big R

ANNOUNCEMENTS: The Grunt, Old Rag hike

COT: YHC shared recent setback with middle child and emphasized the importance of prayer as a daily practice in his life. Prayer and gratitude helps YHC get through each day, good or bad. Many PAX carry their own burdens. In YHC’s view, praying for removal of a burden is ok. That being said, YHC is working on praying not for a lighter load, but for a stronger back. YHC thanked the PAX for being there for him and for one another, for showing up in the gloom at 0530, and for helping each other strengthen our physical, spiritual, and emotional “backs.” YHC encouraged the PAX to reach out for help. Thank you, men.

Tags: thepatriot, Hops, CableGuy, Flipper, Bob the Builder, Fiddler, Lazlo, Lucius, Shake ‘n’ Bake, Short Rib, Smokey, Strange Brew, LaForge, Piano Man, DoorDash, NASCAR, Couch Potato, Gerber, Mr Haand

Date: 2025-10-17
AO: horizon-ao
Q: Poe
PAX: sticks, 3 mile, Kodiak, Attache’, vplaxico
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, IW, MP, Cherry Pickers, WMH, down dog, WGS, mosey 1 lap

THE THANG: medium speed back and forth from end line to midfield

Alligator crawl to 18 x 2

Mosey to steps

The triple nickel: 5 reps of an exercise at bottom of stairs, run to top, 5 more reps, run to bottom, final 5 reps. Each pax choose an exercise for each round.

Tabata 4 minute rounds, 20 seconds on, 10 seconds off: Bulgarian split squats, single leg calf raises, air squats

MARY: continue Tabata style for final round: 2x sit ups, side plank dips both sides, Superman’s

ANNOUNCEMENTS: Grunt

COT: YHC was removed from his job almost a month ago. Sometimes a blessing in disguise but always humbling to not be in control of your own career and destiny.

Tags: horizon-ao, sticks, 3 mile, Kodiak, Attache’, vplaxico