Backblast! Executive order
DATE: 2026-02-16
AO: <#C071SAA3GTU>
Q: Matt (Squirmy),
PAX: Gilmore (Jim T) Billy Goat Boone (Brian McMullen)
FNGs:
COUNT: 4
WARMUP:
THE THANG:
:us: “Executive Order”
:us: The Inauguration
SSH x 20 IC
Imperial Walkers x 15 IC
Hillbillies x 15 IC
Runners Stretch (slow and controlled)
:us: Thang Part 1 – “Industrial Complex”
Each PAX grabs a rock.
3 Rounds:
Round 1 – Lower
Coupon Goblet Squats x 20
Coupon Lunges x 10 each leg
200m run (out and back)
Round 2 – Push
Coupon Thrusters x 15
Coupon Bent Over Rows x 20
200m run
Round 3 – Core & Carry
Coupon Deadlifts x 20
20 American Hammers IC
Return coupons neatly.
Mosey back to parking lot.
:us: Thang Part 2 – “The Cabinet Circuit”
Set 4 corners in parking lot.
Rotate every ~90 seconds.
Station 1 – Washington (Push)
Merkins x 20
Wide Merkins x 15
Plank until rotate
Station 2 – Lincoln (Legs)
Jump Squats x 15
Reverse Lunges x 20 (total)
Squat hold
Station 3 – Roosevelt (Core)
Big Boy situps x 15
American Hammers x 20 IC
LBCs until rotate
Station 4 – Reagan (Cardio)
Burpees
Goal = 2 full rotations.
:us: Finisher – “The 45”
In honor of 45 Presidents:
45 total reps:
10 Burpees
15 Squats
10 Merkins
10 LBCs
Job searches – green thumb and grovetrouter
MARY: Stetching
ANNOUNCEMENTS:
Boone traveling
Lunch Friday la chun
Jingle mingle
March 14 fireside chat
Backpack buddies
COT: Boone moving out next Saturday, needs volunteers in VA, those looking for jobs