Backblasts

Date: 2026-07-10
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Mom’s Spaghetti, Hammer, Work Release, Work Release, @shortcircuit FNGs: None
COUNT: 5
WARMUP: ssh-wmh-gg-iw-hbw-ouo armstretches
THE THANG: Team Stair Chase
Preblast: Stair Chase – Atlantis – Fri
Date: Friday, July 10
Time: 0600
Where: atlantis – https://www.google.com/maps/search/?api=1&query=38.873425,-77.00098 Event Type: Bootcamp
Q: Hammerhead
HC Count: 2
HCs: Hammerhead Hammer
If enuf Pax show up to fill out two teams, serpentine in oppo directions to try and get to the other end First!

WHAT: Staircase Chase

Pax do the following at each staircase landing (and Q will bring index cards to remind the teams of the each sequential flights WOD routine).

First Flight—
5 Eight-count Manmakers | 10 4-count Arm Circles in Al Gore | 15 tee to wyes | 20 wye claps | 25 tee claps

Next flight —
5 Eight-count MMs I 10 Carolina DDs | 15 Merkins | 20 4-ct flutters | 25 Plank Jack’s

Third flight —
5 Eight-count MMs | 10 Derkins |
15 Erkins | 20 Dips | 25 Jack Webs

Fourth Flight —
5 Eight-count MMs | 10 squat
Jumps | 15 basic Burpees | 20 4ct mtn
Climbers | 25 4-ct air squats

Fifth Flight—
Repeat first flight

WHY: Because we need more stair work!
MARY: heel tappers-leglift waterfall-flutterkicks-hellodolly-scissorkicks-bigboy situps-plankout ANNOUNCEMENTS: 9/11 stairclimb
COT: “Love One Another, as I Have Loved You.” Love manifests in ways so profoundly, we can hardly understand it.

Date: 2026-07-10
AO: The Farm
Q: Squatter ,
PAX: Squatter, Short-Timer, Trilogy, Firehead, Lumbergh, Infinity FNGs: None
COUNT: 6
WARMUP:
– SSHs
– Grady Corns
– Beet Pickers
– Willie Mays Hayes
– Imperial Walkers
– Mosey

THE THANG:
Dora – Pax 1 Mosey/Bear Crawl/Karaoke while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats

100 – Shoulder Taps
200 – hillbillies
300 – Reverse lunges

MARY:
– Rosalitas
– Penguin Crunches
– X-Factors
– Freddy Mercury

ANNOUNCEMENTS:
Ruck Saturday, Short Timer Q
Monday, Firehead Q?

COT:
A coworker’s mom passed away this week, another reminder of the fragility of life. Reminder to hug/call/pay attention to our loved ones, especially those we don’t get to see every day.

Date: 2026-07-10
AO: The Driveway
Q: Play-Doh ,
PAX: Fish Fry, Moderator, Play-Doh, Tariff, Lazlo, Cedar, Legacy FNGs: None
COUNT: 7
WARMUP:

– Windlass Primer: Short-Foot/Arch Dome, Slow-Motion Eccentric Heel Raises, Ankle Circles. – Hip Circuit: Prying Goblet Squat, 90/90 Switches, Adductor Rock Backs, WGS. – Shoulders: Arm Bars, IYTWs

THE THANG:

Phase 1: The Base (Ankle Armor)
– Heel Walks (1x20Y)
– Toe Walks (1x20Y)
– Tibialis Raises (2×15)
– Calf Raises (2×15)
Phase 2: The Prime (Neural & Lateral)
– Copenhagen Plank: 2x30s L/R (Static Hold)
– KB Windmills (2×3–5 L/R)
Phase 3: The Meat (Hips & Hammies Superset)
Superset the same leg, then switch x 2:
– Contralateral Bulgarian Split Squat (2×8–10 L/R) – 4-sec eccentric. – Contralateral Single-Leg RDL (2×8–10 L/R) – 4-sec eccentric. – Single Leg Long-Lever Hamstring ISO (2×30–45s L/R).
Phase 4: Upper & Flush
– Scapular Push-Ups: 2×10
– Gorilla Rows: 2×10 L/R

MARY:
Neck: Packing & 4 way isometric holds

ANNOUNCEMENTS:

– Kettlebell workout at capital-montessori-kettlebell-club Saturday @ 0700 – the_night_owl to be hosted in Glen Echo Thursday. See channel for details. – Ruck & Float
– 9/11 Stair Climb

COT [Revised for Publication]:
YHC saw a guy at the gym who looked like an NFL tight end in his prime—massive, shredded, and moving heavy weight. But when he tried to hold a single-leg plank, his entire frame started quaking under the rotational stress. To his credit, he didn’t quit; he was pushing his absolute limits. But it proved that true durability doesn’t come from the big show muscles. It depends on the deep stabilizers that manage torque.

The same is true for our lives. It’s easy to look unshakeable when we have perfect, stable footing. But life hits us sideways, forcing us to stand on one foot through a sudden crisis or personal loss. If we haven’t quietly conditioned our internal stabilizers—our character, our faith, and the accountability of this circle—we shake apart when the ground shifts.

Like we do at the thedriveway, don’t just train for the predictable lines. Push your limits in the quiet, unseen spaces. Build the internal stability your family and this Pax will need.

Date: 2026-07-10
AO: Rec League
Q: Promoter ,
PAX: The Situation, Baguette, FIFA (F3 The Capital), Promoter, Splash, Cookies, Townie FNGs:
COUNT: 8
WARMUP: SSH 15c, Imperial Walker 10c, Squats 10s, Willie Mays Hayes 8 slow c, Monkey Humpers OYO
THE THANG: Around the track: Side one 10 walking lunges, 10 squats. Side two 10 Mario jumps, 10 El Capitans. Side three all walking lunges. Side four 25 Mario jumps, 25 El Captains, 25 squats. Mosey one lap at each corner. Finisher of squat jumps and Al Gore MARY: Circle of Jerks style, reach PAX picks one exercise.
ANNOUNCEMENTS: Ruck and Float 8/1.
COT: Summer is too short!

Date: 2026-07-10
AO: The Patriot
Q: Wedding Singer ,
PAX: East Wing, Rim Fire, Jones, Coconuts, CableGuy, Waterboy, Strange Brew, Craigs List, Big Short, Wedding Singer, Smokey, Malpractice, Cheesesteak FNGs: 1 Cheesesteak
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Downward Dog, World’s Greatest Stretch Fellowship Lap

THE THANG:
Circle with coupons – Each PAX counts 10, alternating curls with overhead press Lap
Circle – Each Pax counts 10, alternating merkins with shoulder tap IC Lap
Ring of fire – 5 (or 10…) merkins each
Ring of fire – plank and bear crawl
Lap

MARY: Mary: Leg over coupon. Spread leg over coupon. Flutter with coupon. Side planks with leg lift. Superman. Dirty dog. Donkey kick. Flutter. Stretch

ANNOUNCEMENTS: Ruck and float

COT: got back from vacation with a big, boisterous extended family. Running was good one on one time with some nieces and nephews. Find ways to connect with the quiet people.