Backblasts

Date: 2025-10-22
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Bob the Builder, Gherkin, Ice Tea, Fiddler, Lazlo, CableGuy, Short Rib, Booking, Strange Brew, DoorDash, Lucius, Maguire FNGs: None
COUNT: 13
WARMUP: SSH, LBACs, MPs, Windmill, WMH, DD, WGS, UD
THE THANG:
Partner up. Pax #1 runs backwards to 50, mosey back while Pax #2 does the exercise.

When back, switch. Keep doing the same exercise as long as that song was still playing.

1 – Psycho Killer – Merkins
2 – Werewolves of London– Big Boys
3 – Paint it Black– Squats
4 – Highway to Hell – Lunges
5 – Zombie – LBCs
6 – I Want Candy – Burpees
7 – Hell Fire – HR Merkins
8 – Straight to Hell – Flutter Kicks
9 – Ain’t No Rest for the Wicked– Squat Jumps
10 – Spider Webs– Shoulder Taps (During Mary)
11 – Time Warp – Monkey Humpers (out of time)

MARY: Shoulder Taps, DD, DK
ANNOUNCEMENTS: Port City tomorrow night, coat drive, old rag, grunt – check channels
COT: Music in today’s beatdown. I love music, particularly live shows as they make me feel younger. Find something that makes you feel younger and enjoy yourself.

Tags: thepatriot, Bob the Builder, Gherkin, Ice Tea, Fiddler, Lazlo, CableGuy, Short Rib, Booking, Strange Brew, DoorDash, Lucius, Maguire

Date: 2025-10-21
AO: atlantis
Q: Bougie
PAX: Hammerhead, Deflator, Smokee, Hammer, Bone, Hubble, Palmetto, Forceps FNGs: None
COUNT: 10
WARMUP:
side straddle hops
Cherry pickers
Willy mays hays
Windshield wipers
Hand release Merkins

THE THANG: some prison shit!
Mosey to quarry
A deck of cards
Whatever you flip is the number of reps
Pistol Squats
Pushups
Dips
Single leg Bridges
Mosey to Ao
MARY: 30 count cobra Kai
ANNOUNCEMENTS: Grunt, old rag hike
COT: life comes at you unexpectedly. Be ready for anything.

Tags: atlantis, Hammerhead, Deflator, Smokee, Hammer, Bone, Hubble, Palmetto, Forceps

Date: 2025-10-21
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Pigeon, Scabby
FNGs: None
COUNT: 6

WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Swingbillies x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x10 IC
• Warm-up jog

THE THANG:

Everyone get coupons…

Start: Split into two groups. 5 or so overhand chin-ups alternating with step-ups on picnic table (3 sets)

Army Fitness Test: Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event. We’ll target the 70 point standard for each event.

event
70 points (combat)
60 points (combat enablers)
Deadlift
3-reps 190 pounds
3-reps 140 pounds
Hand release push-ups
22 correct reps in 2m
11 correct reps in 2m
Sprint-drag-carry
2m27s
2m53s
Plank
1m42s
1m10s
2-mile run
19m30s max
22m04s max

Set 1 (2 sets) — sprint-drag-carry and plank
• Sprint carry sprint carry
◦ Sprint across court and back without coupon
◦ Carry coupon across court
◦ Sprint back and forth without coupon
◦ Carry coupon across court
• Bent over row, x30, x25
• Low plank, 1 min, 1 min
• Repeat 1x using 2nd rep figure

Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x20, x20
• Deadlifts with coupon x15, x15, x15
• Lunges w/ coupon, x20, x14, x16
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey twice around basketball court

Set 3 (2 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x25, x15 OMC
• Windshield wipers, x30, x30 OYO
• Repeat 1x using 2nd rep figure

MARY:
• Reverse crunches x15 IC
• Protractor
• Flutters x10 IC
• Scissors x10 IC

ANNOUNCEMENTS: Accelerate2025 fund-raiser happy hour on 10/23

COT: Reflections on travel, anniversaries

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Pigeon, Scabby

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