Dumpster Dive (Brad Burnette)

Hub and Spoke

March 4, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

Four Corners

October 20, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Baby Boomer, Anchorman, Crawlspace, Mermaid, slappy, Dumpster Dive (Brad Burnette), Free Fall, Honeydew, Not Bacon
FNGs: None
COUNT: 10
WARMUP:
1. Side-Straddle Hops (Jumping Jacks)
2. Windmills
3. Imperial Walkers
4. Tempo Squats
5. Arm Circles (forward/backward)

THE THANG:
🧱 Corner 1 – Upper Body
• 20 Merkins (push-ups)
• 15 Carolina Dry Docks
• 10 Hand-Release Merkins

🦵 Corner 2 – Lower Body
• 20 Squats
• 15 Lunges (each leg)
• 10 Jump Squats

💥 Corner 3 – Core
• 20 Big Boy Sit-ups
• 15 Flutter Kicks (4-count)
• 10 V-Ups

🏃 Corner 4 – Cardio / Full Body
• 10 Burpees
• 20 Mountain Climbers (4-count)
• 30 SSH

MARY:
Football!!!!!

ANNOUNCEMENTS:

COT:
Keep an eye out for each other. Irregularities in behavior or habits is often a symptom of a greater problem. If you don’t see someone often, check in on them.

3 Amigos

October 8, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Free Fall
FNGs: None
COUNT: 3
WARMUP:
SSH
Moroccan Nightclubs
Hairy Rockettes
Mountain Climbers
Tempo Merkins
Cherry Pickers
Tempo Squats

THE THANG:
Mosey to the CMU pile
Every man grabs a CMU and does the following:
75 Bench
50 Curls
25 Dips
25 OHP
15 Lawnmower pulls – Each Arm
10 Blockees
Rack em

Mosey to the practice field

Start at goal line. One person has frisbee and the remaining PAX all go out for a toss. ONE person catches it and the group continues to run until they reach the other goal line and back. On a drop, everyone does 2 burpees. There will be a 2 minute timer to get down the field and back to the goal line. If we don’t make it, we do 10 burpees each.

Did 3 rounds of that and a couple of restarts

MARY:
Freddy Mercury’s
20 BBS
20 Heels to Heaven

ANNOUNCEMENTS:
1. November 7th and 8th – 10 year anniversary convergence. XUL meet up on Friday night and workout on Saturday morning at Asylum. Let’s get signed up. Donate and volunteer to help clean up.
2. T-shirt/hoody orders for 10 year graphic. Will post a link on Slack to get your orders in.

COT:
As AOQ, I want to stay engaged and be accessible for anyone that needs me.
As an AO, we are consistently showing up here and stepping in to lead. Thank you!
How are we doing outside of the group, in community?
Are we meeting as individuals? Staying in touch?
Meet with one another for lunch (Let’s have a group lunch next week).
Let’s have a group outing one night before the end of the month. I’ll post both.

We draw strength in our circumstances and in our faith when we come together.

Hebrews 10:24-25 – “And let us consider how we may spur one another on toward love and good deeds, meeting together… encouraging one another.”

Please reach out to each other.

9/11 Memorial Ruck

September 11, 2025 BackBlasts

AO: shamruck
Q: Trojan
PAX: Eliza, Mermaid, Fabio (Joe Hamilton), Craps, slappy, Lizzy, Flower Pot, Honeydew, Dumpster Dive (Brad Burnette), Venus, Ozark
FNGs: None
COUNT: 12
WARMUP:
One lap around the track.

THE THANG:

Tower Tribute
15 minutes of stadium stairs.

9 11 20 01
Track laps. At the four corners we did:
1. 9 ruck squats
2. 11 ruck presses
3. 20 4-count ruck flutter kicks
4. 1 Buddy weight carry back to corner 1

Silent Mile
One mile in silence around the track to reflect on 9/11 to honor those who served and sacrificed.

MARY: N/A

ANNOUNCEMENTS:

TLDR; Lots of stuff coming up. Make sure to sign up for the weekly newsletter.

Marine Mud Run
– September 27, 2025
– link.sbstck.com/redirect/343908cc-4083-4f2f-a8d2-977df8f2ec1e?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– There are volunteer and participant opportunities, reach out to Lizzy if you have questions.
Street Hope (October)
– Otis is getting us organized this year to support an anti trafficking campaign.
– link.sbstck.com/redirect/a62f14fb-f1c8-40bf-b9f0-c7790bf9fb1a?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– This challenge is in conjunction with several F3 Regions across the Nation.
Chainbreakers-fall-group-ride
– October 25, 2025
– Location Bakers Creek Preserve
– Ride time 9a-11a
– Fellowship after in the parking lot
– Bring your own refreshments. All are welcome to ride…Help spread the word!
10 Year Convergence 11/8
– Put it on your calendar now!!!
– More details to come but we guarantee 60 Min beatdown to celebrate 10 years
– 7am beat down with a 6am Pre-Ruck
GoRuck Tough and Basic 11/14-15
– More details as we get closer to the event
– There will be three options, or any combo from this list.
– Basic
– Tough
– 12 mile ruck
– Reach out to Lizzy for more details.

COT:

Reflecting on the sacrifices of the brave first responders on 9/11. Challenged the PAX to reflect on the sacrifices we’re willing to make for our families, communities, and strangers.

Keeping 45 alive

August 29, 2025 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Stitch, Boss Hog, slappy, Anchorman, Craps, Mermaid, Dumpster Dive (Brad Burnette), Squatter, Pool Boy (Jacob Thress), Free Fall, Fabio (Joe Hamilton)
FNGs: None
COUNT: 12
WARMUP:
We actually did 25 ssh
Arm circle forward and back
Michael Phelps
Hallelujah

THE THANG:
Spread 45 man makers
Mosey to the bleachers
Squats at bottom then up and down
Diamond mericans then wash and repeat
Backwards up bleachers 2x
Burpee Indian run

MARY:
Burpees

ANNOUNCEMENTS:

COT: think back to when we were kids and how excited we were for simple things in life like friendships and small gifts for birthdays. When did that change?