Backblast! Agoge
DATE: 2026-08-31
AO: Agoge
Q: Six Pack (Matt Coombs), Doubloon (Matthew Walker)
PAX: Six Pack (Matt Coombs) Cosworth Kitty Hawk (Mike Ballard) Doubloon (Matthew Walker) Oscar Mayer (Shaun Hanna) Paranoid (Nick C) Rio (Andrew DiGiovanni) Boys 2 Men (Scott Markel) Jay Z – 2nd F (Shawn Carter) Squirmy Floppy Disk (Tom Neal) Little Dinghy (Jim Amy) Green Thumb (Ray Perry) Prius – Ruck Q (Ryan McCallum) SpongeBob (Ryan Richards) , None
FNGs: 1 None
COUNT: 15
WARMUP: Lead by Doubloon
THE THANG: TABATA – 1 Minute of Work / 30 seconds to transition to next station
Staion 1 : Abs Dealer's Choice
Station 2 : Serpentine Stair with 60lbs or 70lbs Sandbag/ Bucket of Rocks
Station 3 : Coupon Curls odd rounds / Triceps Extensions even rounds
Station 4 : Ram Roller Burpees odd rounds / Ram Roller Lunges even rounds. Weight 33lbs, 44lbs or 55lbs
Station 5 : Jump Rope
MARY: Birthday Burpees for Doubloon
ANNOUNCEMENTS: Labor Day Agoge Holiday Hours / Start at 7am ( Murph at 6am)
COT: Prayers to be Intentional in seeking out those that need hope and peace through Jesus Christ.
