*Backblast! VQ Week – Michael’s March *
DATE: 2026-05-11
AO: Agoge
Q: Tendinitis (Ilia Kolosov),
PAX: Play-Doh (Josh Herring) Big League Chew (Brian Ayers) ransomware (Andrei) Doubloon (Matthew Walker) Thingamabob (Ariel) Flush (Clay Campbell) Honorable Mention (Matt Ribbens) Tendinitis (Ilia Kolosov) Tube Top (Matt Boretti) Gilmore (Jim T) Jiffy pop (Prabhu) Deep Dish (Jeff Beryt) Boingo (Jeff) Boys 2 Men (Scott Markel) Oscar Mayer (Shaun Hanna) Six Pack (Matt Coombs) Floppy Disk (Tom Neal) Matt (Squirmy) Rio (Andrew DiGiovanni) Ascot Kitty Hawk (Mike Ballard) Prius – Ruck Q (Ryan McCallum) Cosworth
FNGs: None
COUNT: 23
WARMUP:
Side Straddle Hop – 20 IC
Imperial Walkers — 20 IC
Hill Billies — 20 IC
Good Mornings — 10 IC
THE THANG:
PART 1 — “THE GAUNTLET” – Near Stairs
4 stations. Complete each station with partner.
Building
- 20 Merkins together
- Bear Crawl to bench
Bench
- 20 Jump Squats together
- Bear Crawl to stairs
Stairs
- 20 Big Boy Sit-Ups
- Lunge Walk to cones
Cones
- 10 Burpees
- Sprint back to start
PART 2 — “THE GRINDER RELAY” – Stealey
One man runs to the Columbus, while the other accumulates reps.
- 150 Squats
- 100 Merkins
- 75 Big Boys
- 50 Carolina Dry Docks
PART 3 — “11s OF MISERY” – At Base
Near Side – The Base
Burpees
Far Side – Up the hill
Bonnie Blairs
Rep Scheme
- 1 Burpee / 10 Bonnie Blairs
- 2 Burpee / 9 Bonnie Blairs
MARY:
1 minute of silence plank for Michael
WORDS OF WISDOM:
Most men overestimate what they can do in one day and underestimate what they can become through years of consistency. Your body follows your standards. Your family follows your leadership. Your life follows your habits.
ANNOUNCEMENTS: Reach out to F3 men you know. Ask them to come back. Some Lunches coming up. Black Ops coming up. Murphy training start every Tuesday. Ruck in July in Blowing Rock.
COT: mothers, children, men looking for work, 10K recovery.
