BACKBLAST – Chilling with Smoky

AO: The Den – Mountville, PA

Date: 7/18/2026

Time: 7am EST

Warmups:

• Jog around the tennis courts
• Arm circles IC x7
• Circle arms IC x10
• Michael Phelps IC x9

Rifle carry or suitcase carry coupon to large pavilion

The THANG Round 1:

• Breakdance merkins with 2-count pulse x15
• Dirkins x12 SC
• Irkins IC x10
• Dips SC x15
• CPR’s IC (5-count) x20
• Single arm block curls x15 each arm SC

Jog to parking lot and safely put away our coupons (for now)

Jog to tennis courts 🎾 :

The THANG (Rd 2) OYO for 2-Rounds:

• Mike Tyson’s SC x15
• Dragon walk across both tennis courts🐉
• Bonnie Blair’s 10 each leg (totaling 20 reps)
• Jog back across both tennis courts and begin round 2

Jog to small pavilion:

• Bulgarian split squats with or without block x20 SC ea leg
• Step-ups x15 SC ea leg (totaling 30 reps)

Mosey back to parking lot:

• World war III’s x15
• Block press flutter kicks IC x15
• World War II’s x15

COT:

• Praise and congrats to Hatch for completing a “tour de Lanco” this week;  Praise and thanks that we have so many young / dedicated / hungry Pax in F3 Lanco (today it was Domingo and Hatch) that consistently push to make beatdowns each week despite not being able to drive yet 👏;  Prayed for “Little Bunyan” feeling better / breaking fever; Prayed for Bunyan and family’s safe and fun trip to Minnesota this week;  Prayed for Caterpillar’s safe and fun trip to New Mexico for 55-mile scout hike (beginning 6,000-ft above sea level 💪);  Prayed for health, direction, healing of Caterpillar’s son;  Prayed for FNG “Lacoste” and his safe travel back to France this week and thankful he stopped out with Phoenix today to take on his first beatdown (maybe he starts an AO in southwest France) 🇫🇷🤔;  Praise for slightly cleaner air amidst the bad air quality this week from Canadian and Minnesota wildfires
• Sticky out! 🏄🏻‍♂️