Backblast! 2026

AO: Edm
Q: Fish Stick (Barret Stauffacher)
PAX: Tube Top (Matt Boretti), Billy Goat, Rosco P (Rich O’Donnell), Deductible(Jordan) , Counterfeit (John Kinneer), Spit Valve (Geoff)
FNGs: None
Count: 7

Warmup
· Side straddle hops
· Imperial walkers
· Runner stretch
· 10 merkins

The Thang:
HOPE
H – Hand-Release Merkins (10)
O – Obstacle Merkins – hands on bench/curb, push-up variation (10)
P – Plank (30 seconds
E – Explosive Squats (15)
Run between rounds
Repeat 3x
PEACE
P – Prisoner squats
E – Escalator Merkins – feet walk up/down curb while doing push-ups
A – American Hammers
C – Curls
E – Emperor Mountain Climbers – slow in control Mountain Climber
Run between rounds
Repeat 2x

LOVE
L – Lunge Twist
O – Overhead Press (coupon or sandbag, 20)
V – V-Ups
E – Eagle Merkins – push-up with arms wide, chest-focused
Run between rounds
Repeat 2x

· “Faith Lap”: AO lap run together at the end
Mary:
· Flutters
· Dollies
· Box cutters
· Homer to Marge
· Zombie

ANNOUNCEMENTS: Prayers for Rosco P’s friends dealing with Cancer. Also his sons as they travel to NJ to visit family.