Backblasts

Date: 2026-07-07
AO: The General
Q: Robo ,
PAX: Goldfish, citrus, Philly, Kodak, Robo, Gherkin, Google, Jabber FNGs:
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-07-07
AO: FreeState
Q: Horshack ,
PAX: Andrew Churchill, Pigeon, Greenspan, Cannoli, F3 Scabby, Dungeon Master, Horshack FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Plank Jacks x 14 IC
– Grady Corn x 14 IC
– Willie Mays Hayes x 7 IC
– 2 Laps – Karaoke & High Knees on the sides
– Mountain Climbers x 14 IC
– Goof Balls x 14 IC
– Piano Keys x 14 IC

THE THANG: 7×7 (seven sets of seven reps with each set including an upper and a lower body paired exercises). We will always start and end each set with a run to the front of the school, seven burpees, and run back. – Run / Burpees
– Skull Crushers / Alternating Lunges (Forward, coupon optional) – Run / Burpees
– Curls / Squat (coupon optional)
– Run / Burpees
– Dips / Step Ups (coupon optional)
– Run / Burpees
– Overhead Press / Alternating Side Squats
– Run / Burpees
– Bent Over Rows / Bobby Hurleys
– Run / Burpees
– Coupon Merkins / Alternating Lunges (Backward, Coupon optional) – Run / Burpees
MARY
– Freddie Mercuries x 14 IC
– Plank-o-rama x 14 count
– Dying Cockroaches x 14 IC
– X Factors x 14 IC
– Leg Lift Rosalitas x 14 IC
– American Hammers x 14 IC
– Flutters x 14 IC to close

Announcements
– Ruck & Float – looks like August 1st (not official)

COT:
7/7 – Age Seven – the Age of Reason
– Around age seven, many world traditions recognize that children begin to understand choices, consequences, and right from wrong. – Aristotle said, show me a child at age seven he will reveal the man – It’s the point when we begin to understand that our choices matter.
– In a world that’s purposefully designed more and more to provoke our worst instincts, let’s model how men respond to our fellow humans with intention, grace, and generosity

Date: 2026-07-07
AO: Atlantis
Q: Hobbyhorse ,
PAX: Work release, Hound Dog, Mom’s Spaghetti, SPECTRE (F3 Esperanza), Hobbyhorse, Hammer, Palmetto, Dairy Free FNGs: None
COUNT: 8
WARMUP: ssh iw mt dew wind Phelps wmh rve dd
THE THANG: 4 corners with 7 14 21 28. Elevens on the bridge with merkins and squat Hamiltons and reverse Hamilton on grassy knoll. Step up theme on benches MARY: hammer heal bike plank dog donkey Nolan Ryan flutter
ANNOUNCEMENTS: 9-11 stair climb. Thu evening workout and beer-o-teria all are welcome for just part or both COT: focus on your community and thanks to all the pax for coming out

Date: 2026-07-07
AO: Delphi
Q: Rocket ,
PAX: Pop Fly, NOAA, Flea, Rocket, Atlas, Peanuts, Nano
FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Michael Phelps, arm circles, WMH, cherry pickers, worlds greatest stretch

THE THANG:
– Min 0–4: Running Interval 1
– Jog into the neighborhood. Build a rhythm.
– Min 4–8: Station 1 – Toe Tap & calisthenics Ring
– How it works: Group does a calisthenics workout while 2 guys do rapid soccer ball toe-taps for 30 seconds. Pass the ball around until everyone gets a turn. – Min 8–12: Running Interval 2
– Move toward a grassy park patch or long sidewalk stretch.
– Min 12–17: Station 2 – Dribble Shuttle Relays
– How it works: Split into teams. Sprint-dribble 20 yards out and back. While you wait for your turn to dribble, you are doing continuous air squats or other calisthenics – Try to not get hurt
– Min 17–21: Running Interval 3
– Head toward the final turnaround point.
– Min 21–25: Station 3 – Hot Potato Circle for 3-5 minutes
– How it works: Stand in a wide circle passing across with 1–2 touches max. If anyone messes up a pass or trap, the whole group drops for 4 burpees (since that’s how many goals the US conceded). – Min 25–30: Final Run Interval
– Strong pace back to the starting point.

MARY: yes

ANNOUNCEMENTS: 9/11 stair climb, the Grunt (Veterans Day), a special event hosted by Nano (maybe) in August (probably), with food (perhaps), drinks (?), and friendly banter (definitely)

COT: remember people have different perspectives, needs, and reasons for doing things.

Date: 2026-07-06
AO: Acropolis
Q: Monk ,
PAX: Doodles, NOAA, Drano, F3 Bean Counter – Coleman B., Hightower, Peanuts, Norm, Monk FNGs: None
COUNT: 9
WARMUP: imperial walkers, world’s greatest stretch, and some others THE THANG:
The Nolan Richardson Aka “40 minutes of Hell.”
Warm-O-Rama:

Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a
https://codex.f3nation.com/mention?entryId=exicon-1753308738078-bobby-hurley, then runs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (50).
2. Squats (300).
3. Big Boy Sit-Ups (100).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
7.
MARY: various exercises
ANNOUNCEMENTS: ruck and float
COT: last weekend, we celebrated the declaration of independence and by extension the founders of the United States. The founders remind us that we can look back in history and find people to emulate. If we find a historical figure like us, in our similar circumstances, it gives us an example of someone who can excel in the way that we are called to do. If we find a historical figure unlike us, it shows us that we can share qualities of excellence even with people very different from us. So find someone to emulate and live excellence.