Backblasts

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

Date: 2025-10-20
AO: hamilton
Q: Booking
PAX: Sloop, Legacy, Purity
FNGs: 1 Purity
COUNT: 4

WARMUP: SSH IW HB WM MP RVE WMH DD WGS
THE THANG: Mosey around the AO stopping 3 times for BLIMPS
5 Burpees
10 Lunges
15 Imperial Squat Walkers
20 Merkins
25 Penguin crunches
30 Squats

Also stopped for 2 rounds of:
20 step ups
20 dips

Back to the field for a round of 11’s starting with 10 mountain climbers run to opposite side line and execute 1 shoulder tap working our way to 1 mountain climber and 10 shoulder taps.

MARY: Flutter Kicks, LBC, Calf raises
ANNOUNCEMENTS: Grunt, 3rd F event on Thursday
COT: in today’s polarizing environment try to be a diplomat and broker of peace at work, home and in your social circles

Tags: hamilton, Sloop, Legacy, Purity

Date: 2025-10-19
AO: social-distance
Q: Booking
PAX: Big Short, Popeyes
FNGs: None
COUNT: 3

WARMUP:
THE THANG: 6 miles out and back on the WOD
MARY:
ANNOUNCEMENTS: Drive by greeting by the Chef
COT: The good and the bad about obsessive strengths and weaknesses

Tags: social-distance, Big Short, Popeyes