Backblasts

Date: 2026-03-30
AO: Acropolis
Q: Peanuts ,
PAX: Baywatch, Swamp, Atlas, Obadiah, NOAA, Drano, Hightower, Peanuts, Monk, OnlyFans FNGs: None
COUNT: 10
WARMUP: THE NORM
THE THANG: split up on 2 sidelines for some 10/20/30 with a little running in between. Finished with some sprinting MARY: did some
ANNOUNCEMENTS: Murph; convergence
COT: thinking about making sure u leave this world the way you want you

Date: 2026-04-02
AO: Downrange
Q: Lumbergh ,
PAX: Lumbergh
FNGs: None
COUNT: 1
WARMUP:
THE THANG:
Dora
100 Merkins
200 Coupon Squats
300 Coupon Rows
400 SSHs

Run in between

MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-04-02
AO: Downrange
Q: Kodak ,
PAX: Kodak
FNGs:
COUNT: 1
Murph Prep

WARMUP: The Usual

THE THANG:
10 rounds of
5 pull-ups
10 Merkins
20 lunges (10 each leg)
Lap

Pyramid of Merkins and Penguin Jacks (IC)
Started at 1, ended at 10

MARY: nope

COT: Remember to pick up the 6 in our daily lives just like at our beatdowns.

Date: 2026-04-02
AO: Downrange
Q: Trademark ,
PAX: Legacy, Trademark, Fosbery, Boardwalk, Goose
FNGs: None
COUNT: 5
WARMUP: Motivator, FSH, AC, CA, WMH, MP, DD, WG, CC
THE THANG: Ladder + Laps
5x Blockees
10x Thruster
15x Curls
20x Dead Loft
25x ‘Merican
30x rows
35x calf raises
MARY: BBS, Flutter kicks, 90×90
ANNOUNCEMENTS: Meed to get the Agency on the back blast and preblast pages! For now I just tagged it to Downrange and I’ll update it later. COT: Hardwork and positivity can move mountains.

Date: 2026-04-02
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Fish Fry, Kodiak
FNGs: None
COUNT: 2
WARMUP: Parking
THE THANG: a ruck through NE Arlington discussing sports and politics MARY: nope
ANNOUNCEMENTS: new AO in McLean, boneathon
COT: none