BACKBLAST – Stay Thirsty my Friends

2/28/2026 (@ The Den)

Warmups:

• Tennessee Rocking Chairs IC x 7
• Low Slow Merkins IC x 20
• Michael Phelps IC x 7
• Pulse Squats IC x 10
• Toy Soldiers IC x 7
• Arm Circles IC x 7
• Circle Arms IC x 7

The Thang:

(Mosey to Pavilion w/ Coupon)

DORA:  Round 1 (teams of 2)

• First Pax carries both coupons (Farmer’s Carry) 25-yards out and back
• Other Pax begins the Carolina Dry Docks (60 reps total)
• Next exercise while Farmer’s Carry continues: WWII’s (80 reps total)
• Next exercise while Farmer’s Carry continues: Pulse Squats (100 reps total)

DORA:  Round 2

• First Pax carries both coupons (Rifle Carry) 25-yards out and back
• Other Pax begins Goblet Squats (60 reps total)
• Next exercise while Rifle Carry continues: Kettle Block Swings (80 reps total)
• Next exercise while Rifle Carry continues: Coupon Curls (100 reps total)

• Block Rows (single arm) @ bench; Round 1: 15 reps each arm; Round 2: 10 reps each arm; Round 3: 5 reps each arm

Mosey back to Flag

• Gracie, our new Den Mascot (Wax On’s dog) joined us for some Mary

MARY:

• Plank Up Downs (IC to 20 reps)
• Sit-Thrus x30

COT:

• Prayed for continued healing and strengthening of Pax and Pax families
• Prayed for U.S. men and women serving overseas engaged in Iranian military efforts

This was my first Q at #TheDen since the first week of June last year.  I had an absolute blast and appreciate y’all following my lead this morning.

Sticky out!