F3 Pluto ( Hugh Nystrom)

Thing 1 and Thing 2

March 4, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Casey Kasem (Jess), Cosmo 2, Rainbow, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Suds, Hands, Matlock (Bill Maddox), Pac-man, Hot Tub (John Muller), P3, Gibbler, Cat Gut (Mike Davis)
FNGs: None
COUNT: 15
WARMUP:

SSH
Misc Stretching

THE THANG:

Count off Thing 1 & Thing 2

🏃 Mosey to Toilet Bowl (¼ mile)
⸻
Partner Bump Workout
Thing 1 starts halfway on route
200 Jump Squats (team)
Thing 2 jumps / partner runs → switch on bump
200 Merkins (team)
Same format
200 Big Boy Sit-ups (team)
Same format
⸻
🏃 Mosey to Muscle Beach
⸻
Pull-Up Station
Thing 1 alternate:
10 pull-ups each round
Rest while Thing 2 works
➡ Goal: 40 pull-ups per person

MARY:

No time for Hairy Mary

ANNOUNCEMENTS:

COT:

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”
Ecclesiastes 4:9-10 NIV
bible.com/bible/111/ecc.4.9-10.NIV

A good walk

March 2, 2026 BackBlasts

AO: ruck
Q: Matlock (Bill Maddox)
PAX: Gibbler, F3 Pluto ( Hugh Nystrom), bluebird, Rugby
FNGs: None
COUNT: 4.5
WARMUP: assessed rain

THE THANG: walked and talked. Talked and walked

MARY:

ANNOUNCEMENTS:

COT: Hands crushed it

Combo Interval Week Finisher

February 27, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Double Wide, Cat Gut (Mike Davis), Suds, Pac-man, Matlock (Bill Maddox), Casey Kasem (Jess), Cinco (Scott McGuire), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Floppy Disk
FNGs: None
COUNT: 11
WARMUP:

Progressive Warmup

5 easy burpees
SSH

Mosey to Lower parking lot

Cherry Pickers
Runners Stretch Sequence
Up/Down Dog

Mosey to charging station
Shoulder lubricator

THE THANG:

Interval work:

2x
:40 sec on, :20 rest.
– Gorilla Burpees
– Wide to narrow Merkins
– 4 Jump lunges, 4 Star Jacks

Mosey to rose bowl:

2x
:40 sec on, :20 rest

– Broad Jump Squat 180s
– Merkin Alternating toe touches
– 10 side crunches each side, 10 V-ups

Mosey to backside bowl Pavilon

2x
:40 sec on, :20 rest

– Table Rows
– 5 Bulgarian Plyo lunges, alternate each side
– 5 Merkins, 5 heel tucks

Mosey to paver parking lot

1x
:40 sec on, :20 rest

– Incline Merkins
– Scissor Kicks

MARY:

None

ANNOUNCEMENTS:

@whitebelt wants to cook for everyone!! Let’s make it happen.

Cinco (Scott McGuire) just won a monster contract with Ford. Congrats!!

Casey Kasem (Jess) has gone viral after sharing his testimony on TikTok. Prayers and support for this new chapter

COT:

God shows us the areas of our life he wants us to focus on. We can choose to do so in faith or fear.

“Faith and fear both demand you believe in something you cannot see. You choose.”

Countless Implements

February 26, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, P3, Snitch (Cory Beilharz ), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 6
WARMUP: ssh, Abe’s, cherries, some toe touching

THE THANG:
6 stations. Timer lunges around the building. No rep counting, no burpees, no running, plenty of pain.
Ball slams, hammer, front squats, bag toss, balance ball, intermission some balls to the wall and wall sits.
MARY:
More stretching

ANNOUNCEMENTS:
Haw ridge

COT: Brothers Karamazov
Our actions are like a stone in a still pond sending ripples outward impacting others. These ripples can be from sin or love. What we do impacts others.

Do you believe in Miracles?

February 23, 2026 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: F3 Pluto ( Hugh Nystrom), Casey Kasem (Jess), Tropicana, Hands, Sawdust, Double Wide, Pac-man, Cosmo 2, Cat Gut (Mike Davis), Tecmo
FNGs: None
COUNT: 11
WARMUP: talked about how ass the 70s was in America

THE THANG: Super 21s. Wall sits. Herb Brooks tribute suicides

MARY:

ANNOUNCEMENTS: backblast wasn’t working then….or I was blocked

COT: tonight we skate with them. This is our time