Dumpster Dive – Page 4

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

Lead or leave

September 13, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Flower Pot, Lizzy, Trojan, Drano, Fabio (Joe Hamilton), Craps, Squatter, Webster, Eliza
FNGs: None
COUNT: 11
WARMUP: ruck

THE THANG: rucked more but harder

MARY: rucked lighter

ANNOUNCEMENTS: Lizzy

COT: i told everyone i was jealous that shamrock filled up the q calendar. I said the mission is to inspire male community leadership so step up and grab a Shamruck q and lead. It worked.

4 mile track ruck

August 28, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Baby Boomer, Booster, Fabio (Joe Hamilton), Honeydew, Lizzy, Eliza, Base Salary, Webster, Craps
FNGs: None
COUNT: 11

THE THANG: target is 16 laps in 1 hour. 4 pax succeeded : Eliza, Lizzy, mermaid, craps

COT: Maslows hierarchy of needs: are you meeting the needs of others? F3 helps us fill out need for friendship and sense of connection

Go NOLES

August 27, 2025 BackBlasts

AO: shamrock
Q: Haggis
PAX: Dumpster Dive, Eliza, Stitch, Ozark, Mermaid, Free Fall, Webster, slappy, Dog Bite, Craps, Lizzy, LeBling, Pool Boy (Jacob Thress), Anchorman
FNGs: None
COUNT: 15
WARMUP: SSH x 20
Tempo Merkins x 10
Arm circles forward and back x 10 IC
Don Quixote x 10 IC

THE THANG:
– G – Groiners (10 each side)
• O – Overhead Claps (20 IC)
• S – Squats (25)
• E – E2K (Elbow-to-Knee, 15 each side)
• M – Merkins (20)
• I – Imperial Walkers (20 IC)
• N – No Surrender (10 each side)
• O – Outlaws (leg circles, 10 each direction)
• L – Lunges (20, 10 each leg)
• E – Extended Arm Plank (hold 45 sec)
• S – Shoulder Taps (20 IC)

After each round:
Start at 5 yard line
15 yard lunge walk
10 yard bear crawl
30 yard Sprint with 10 yard recovery
10 yard lunge
10 yard bear crawl
20 yard backwards run
Finisher:
Gasser (100 yard sprint) and walk back to end zone
Sprint Suicides (10,20,30)
Someone kicked a soccer ball so we sprinted to that
Mosey back to flag
Quick 5 minute parking lot football game

MARY: no time

ANNOUNCEMENTS:

COT: Discussion of football and having hopes for success for everyone except for bama and ohio state.

Q discussed the topic of pride vs humility and encouraged Pax to determine what pride they have and would want to grow in the area of humility. Humility is not running from pride but running to Truth which is Christ our Lord. When we allow Him to be evermore present in our lives, give Him glory and seek his guidance, pride begins to fall and we begin to grow and increase.

Push Pull or Drag Sale

August 22, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Eliza, Anchorman, slappy, Toretto, Squatter, Stitch, Craps, Dumpster Dive, Boss Hog, Lizzy, Gringo, Snaggletooth (Elijah Tafao), Boss Hog
FNGs: 1 Boss Hog
COUNT: 12
WARMUP: Run in circles, cherry pickers, speed skaters, quad stretch, monkey humpers, cobra, down dog

THE THANG:
Mosey to the track and field.
Grab the other 4 CMU to take up to the field.
Split into 2 teams. Line up behind the 2 push pull weighted sleds. We stacked 4 CMUs on each fur an estimated 140lbs.
It was not a race, but we treated it like one.
We pushed the sled about 25 yards, then we git extra low so pull it back to the start line. The last 10 yards really suck the air out of you.
The rest of the Pax called out exercises to complete while they waited their turn.
We did 4 rounds and pushed and pulled until we met our threshold.
Next, we took the 8 CMUs and returned them to the CMU pile, but first, we knocked out some extra work.
25 curls
25 chest press
25 heavy squats
25 heavy toe merkins
25 windshield wipers
25 dips
20 lawn mowers

MARY: Dealers choice

ANNOUNCEMENTS:
Lizzy will pay you in beer if you sign up for his ruck event.
Help Free fall move on Saturday.

COT:
Health check in. Who needs to get an appointment for their 1 year physical? It’s easy and free. Let’s catch things early on. We are getting old. Let’s continue sharing what works. Supplements. Protein powder. Medications. PT.
Reach out to me if you need a Dr recommendation.
Mental health. More of us are in need of assistance in that area. Tell your primary Dr and they will refer you. Sometimes 1 simple pill makes a big difference. Sometimes you just need to talk.
Love you guys. You are my people. I’m lucky to have this community of brothers.