Backblast! Agoge
DATE: 2026-07-27
AO: Agoge
Q: OverEasy (David Hagerty),
PAX: OverEasy (David Hagerty) Thingamabob (Ariel) Jiffy pop (Prabhu) Six Pack (Matt Coombs) Green Thumb (Ray Perry) Prius – Ruck Q (Ryan McCallum) Oscar Mayer (Shaun Hanna) Boys 2 Men (Scott Markel) Boingo (Jeff) Roger Rabbit (Stephen Beckstrand) Paranoid (Nick C) Doubloon (Matthew Walker) Floppy Disk (Tom Neal) Matt (Squirmy) Big League Chew (Brian Ayers) Melamine (Chad) Loose Change Wicket (Pranav) Ascot Little Dinghy (Jim Amy) Menthol – Weasel Shaker (Joel Cade) Boone’s Farm (Chris)
FNGs: None
COUNT: 22
WARMUP: 2-3 movements for the joints
THE THANG:
10-Minute Core Progression
- 1:00 Elbow Plank
- 1:00 Side Plank (30 sec each side)
- 1:00 Thread the Needle (30 sec each side from side plank)
- 1:00 Knee-to-Elbow Plank Touches
- 1:00 Extended Plank (protract shoulders, dorsiflex feet, squeeze glutes and abs)
- 1:00 Regular Mountain Climbers
- 1:00 Cross-Body Mountain Climbers
→ Flip onto your back
- 1:00 Flutter Kicks
- 1:00 Hollow Body Hold
- 1:00 Bicycle Kicks
1. Burpee broad jumps- bear crawl back
.2. Walking lunges out, crab walk back.
3. Duck walk out, frog jumps back.
4. Fireman’s carry, partner A carries out, switch at the far rock, partner B carries back.
5. Wheelbarrow walk out, switch partners at the far rock, wheelbarrow back.
6. Farmer’s carry with two rocks out, overhead rock carry back.
7. Partner bear crawl drag, one crawls while the other holds their ankles. Switch at the far rock, then repeat back.
8. Burpee shuttle, sprint to the far rock, 20 burpees, sprint back, 20 jump squats.
9. Partner piggyback carry, partner A carries out, switch at the far rock, partner B carries back.
10. 20 overhead rock presses- 20 squats
MARY:
ANNOUNCEMENTS:
COT:
