Backblasts

Date: 2026-09-10
AO: Olympus
Q: Nano ,
PAX: Atlas, Toolbox, YNAB, Nano, Pop Fly, Doodles, Gadget, Monk FNGs: None
COUNT: 8
Warmup- Yes

The Thang
Start the timer
1. Run 400 meters (After 400 meters)
– 10 Thrusters
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Jungle Boy Squats
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Thrusters
Continue the pattern until time is called

Date: 2026-09-10
AO: The-Agency
Q: Rim Fire ,
PAX: Churchill, Trademark, Landscape, Gherkin, Rim Fire
FNGs:
COUNT: 5
WARMUP: SSH, IW, HB, MP, LBAC, AS, RVE, WMH, DD, RS, WGS, CC THE THANG:
Fellowship lap
3 circuits of:
25 Merkins
25 Dry docks
Max effort pullups

Fellowship lap
Colt 45
3 circuits of:
25 overhead presses
25 dips
25 chest press
MARY: Flutters, penguins, dirty donkeys, donkey dirties, various stretches ANNOUNCEMENTS: sept11stairclimb tomorrow
COT: The PAX all shared their experience on 9/11. YHC then shared his brief contact with Brian Sweeney, a bit about his story, and the voicemail Brian left for his wife. Live life like Brian asked- do good, love well. Pax closed in prayer.

https://timeline.911memorial.org/timeline/10681/audios/26/366 https://historical-heroes.fandom.com/wiki/Brian_Sweeney

Date: 2026-09-10
AO: FreeState
Q: Dungeon Master ,
PAX: Horshack, Winston, F3 Scabby, Mumford, Dungeon Master, Pigeon, Bluto, Wobegan FNGs: None
COUNT: 8
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Arm circles x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey
GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20, x20, x20
– bent over rows OYO x20, x20, x20
– squats OMC x15, 15, x15
– Skull crushers OMC x15, x15, x15
– Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Merkins OMC x15, x15, x15
– Big boy situps OYO x15, x15, x15
– Snatches OYO x15, x15, x15
– Dips OYO x15, x15, x15
– Count down – say “F3” at 3
– REPEAT x2
– Mosey
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC
ANNOUNEMENTS: 9/11 climb
COT: college, first weeks

Date: 2026-09-09
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Flux, Craigs List, Roulette, Play-Doh
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
MARY:

As Rx

ANNOUNCEMENTS:

sept11stairclimb

:orange_alert:Friday Cacelled:orange_alert:

COT:

YHC again thanks his fellow PAX for their punctuality, reliability, and forbearance.

Date: 2026-09-08
AO: Atlantis
Q: Dairy Free ,
PAX: Hammer, Dairy Free, Palmetto, Teenager
FNGs: None
COUNT: 4
WARMUP:
– Side Straddle Hops
– Root Vegetable Extractors
– Hillbillies
– Little Baby Arm Circles
The Thang:
Round 1:
Complete 3 rounds of the following list back-to-back.
– Air Squats: 20 reps
– Standard Merkins: 15 reps
– Alternating Reverse Lunges: 10 reps each leg
– Carolina Dry Docks: 12 reps
Round 2:
Complete 3 rounds.
– Bobby Hurleys: 15 reps
– Hand-Release Merkins: 12 reps
– Forward Lunges: 10 reps each leg
– Plank Jacks: 20 reps IC
Round 3:
AMRAP (As Many Rounds As Possible)
– Burpees
– Groiners
– Werkins (Wide-grip Push-ups)
– Smurf Jacks
ANNOUNCEMENTS: 9/11 Run!
COT: Sometimes you must act to change your situation before waiting for the situation to change.