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Sep 17 2026

BACK BLAST: 9/17/2026 Avoided the rain but not the pain

QIC: Saluki

PAX: O.G, Campbells, Atticus,

Warm up
Good Morning 8 IC
Grock Squat
Willy Mays Hays 10 IC
Imperial Storm Troopers 10 IC
Hillbillys 10 IC
Abe Vigoda
Small Arm Circles 10 IC forward 10 IC backward

The Thang
Mosey to get bricks.
Brick Shoulder Press 20 IC
Brick Lateral Raises 15 IC
Brick Bent Fly 10IC
Brick Front Raises 10 IC
Brick Moroccan night club 5 IC (maybe)
Brick Tune in Tokyo (aka monogram) amrap

Contra Burpees (bupee with ascending pushups each rep) up to 9

Light pole Lap

Brick shoulder tapsBrick Moroccan night club 5 IC (maybe)
Brick WW2 with American Hammer

Repeato with descending reps

Return bricks

Mary
Bird Dogs

Moleskin
I wanted to use bricks and make a challenging work out. I succeeded. Maybe violated one of the Q rules If you can’t do it, don’t Q it! But we did the harder thing, so that was worth it. I won’t put this in the category of a Misogi, but it did make me think, how often do we allow ourselves to try something and fail. I am sure I could have put a Q together that would have been easier, but where’s the fun in that?

Sep 09 2026

Backblast- 9.9.26- The Dump

Q- Smokey Robinson

PAX: Gummy Bear, Roadshow, OCB, Optimus, PacRat

Warm-Up

Bean Pickers
Arm Circles
Toy Soldier
Good Mornings
Perfect Merkin

The Thang

Partner Workout – Split reps as desired – Lazy Dora-Style (you go/I go)

50 Shoulder Press w/ Coupon
10 Burpees (each, complete at the same time)
100 WW2s
10 Burpees (each, complete at the same time)
15 Merkins
10 Burpees (each, complete at the same time)
200 Squats w/ Coupon
10 Burpees (each, complete at the same time)

Once completed, start a new cycle from the beginning

Mary (none)

Moleskin

5 PAX showed up for this full-body partner beatdown. The bodyweight movements got a bit spicy (especially in the 2nd round), while the burpees kept the heart rate up. Gummy Bear and PacRat managed to complete two full rounds (show-offs), while everyone else made it through the second round of Merkins (still a good accomplishment). We had great weather the entire time, and finished things off with some coffee at Great American Bagel.

Aug 26 2026

BackBlast—8/24/26–Merkin Massacre

Today was my first Q for F3! All PAX ahead a great work out and worked hard. Had an FNG come, which was awesome, and he got named OJ :/

Warm-up: Side-strattle hop IC x30, arm circle complex IC, Windmill IC, Willy Mays Hays IC

Thang: exercise I came up with combining the Dora and Pearls on a string. The PAX grouped up and while 3 PAX ran the others did a round of Merkins, then lunges, and finally crunches. We then ran down to a playground and did pull-ups. After that we bear crawled up a hill and did more Merkins at the top. Ran back to starting location and did a boxing exercise for a burnout.

Mary: Side-arm stretch count of 15, Toe Touch count of 15, goblins squat hold count of 15.

Circle of Trust: All PAX said something that they are thankful for

9 PAX attended

Aug 18 2026

BACKBLAST 8/10/26 THE CYCLE @PATMOS

Pax: Lights Out, Al Gore, Mr. Incredible, PacRat, Little Minion, Optimus (Q)

Warm Up:
Bean picker x 10 ic
Skull Clap x 10 ic
Seal Clap x 10 ic
Toy Soldier x 10 ic
IST x 10 ic

The Thang:
Single:
Run to side lot
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Run back to home plate (Flag)

Double:
Run to bottom of the amp.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –2 rounds total
Run back to home plate (Flag)

Triple:
Run to the playground
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –3 rounds total
Run back to home plate (Flag)

Homerun:
Run on path till you hit the road.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –4 round total
Run back to home plate (Flag)

Moleskin
We got in our 100 merkins, almost 2 miles and a well-balanced Monday workout. Shout out to Lights Out for hanging in there on the long runs and Al Gore who wasn’t feeling well. I like how we did the merkins together, it seemed like a great group effort.

Little Minion went running with a FNG and didn’t return till after we had the COT.

Aug 16 2026

Backblast The Hub 8/11/26 Pivot to The Portico

7 PAX showed on a stormy morning that eventually turned tornatic. While we enjoyed a little calm before the storm, hers what we did.

Warmup

15ic bean pickers

15ic Abe Vigodas

15ic IST

15ic toy soldiers

10ic x4 Arm circle complex

10ic Willie Mayes Hayes

The Thang

Mosey to the portico

Wall sit ring of fire x3

5 Burpees

10 Merkins

15 Jump Squats

Light pole lap

Repeato

Mary

15ic toe taps

15ic low flutter

15ic Freddy Mercury

Plank it out

Moleskin

With the pivot and the storm to follow I did forget a few of the exercises. I’m grateful for the men who were willing to help serve. I’m still hopeful that we can clear out the trail but it seems there was a needed shift this week. Hopefully the men who prepared their chainsaws were ready to help. Seems there is plenty of lumberjacking going on these days.
Events like this weeks storms give HIMs a real opportunity to show there heart of service. Clean up for many will persist so keep asking those around you if they need help. I’m proud to a part of a group so willing and able to serve.