Ribbed (Joshua Sagraves) – Page 2

Equalizoscopy

February 23, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Stripped, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 5
WARMUP:
20 SSH
Swoops
Side shuffle
Mozy to Smokehouse

THE THANG:
EMOM – All moves target 20 reps – Went through series 2x
1. CMU thrusters
2. CMU goblet clean squats
3. OH press
4. CMU deadlift pullovers
5. CMU shoulder high pull
6. CMU OH March
7. CMU Alt Snatch
8. Plank hold (whole minute)
9. Half burpees and squat (12)
10. Rest

3 sets of 10 rep – Somersault Squats/Quad Killers/Weighted TN Rocking Chairs in cadence

MARY:
10x – Flutter Kicks, Gas Pumpers, Suitcase Crunch

ANNOUNCEMENTS:
None

COT: Reminder that self-care and caring for our health should be a prioritized part of our serving our families and those we love.

Rainy Mayberry

February 20, 2026 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Einstein, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 3
WARMUP:

THE THANG:
Merkins, Squats, core

MARY:

ANNOUNCEMENTS:

COT:

Happy Presidents Day

February 16, 2026 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Cheney, Snitch (Cory Beilharz ), Bookman, Mouthwash, FNG Gump (Ben)
FNGs: 1 FNG Gump (Ben)
COUNT: 9
WARMUP: High Knees, Butt Kickers, LBACs, Iron Mikes

THE THANG: Mosey to smokehouse, grab CMUs, go to splash pad.

3 rounds: 45 sec each of lunges, merkins, fast feet.
2 min each of rows, pullups/hangs, dips, planks
AMRAP, 5 min: run around Stonehenge, 10 thrusters, 10 burpees, 10 swings

MARY: n/a

ANNOUNCEMENTS: Haw ridge coming up

COT: Phil 4:11 – learning to be content in your circumstances is difficult, but not impossible. Pray that God will help you learn this skill.

Dad took the T-bird away

February 13, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Ribbed (Joshua Sagraves), FixerUpper, Bookman, Swimmies (Nathan Chesney), Shotgun, Mouthwash, @spellcheck
FNGs: None
COUNT: 8
WARMUP: SSHs, lbacs, Moroccan night clubs

THE THANG:
Mosey around track
Stretching
Lines
Merkins, LBCs, Squats (15,30,15)
Lines Bernies
CDDs, Dead Bugs, Flamingos (15,10,10)
Gassers (5 laps)
Hand Release Merkins, Imperial Walkers, Side Squats (15,10,10)
Mosey around Track
Super Marios (2x)
Merkins, LBCs, Squats (15,30,15)
Bear Crawl/Crawl Bear half court (2x)
Wide-arm merkins, suitcase crunches, lunges (10,15,10)
Side shuffle full court (2x)
Wall sit, wall sit, wall sit

MARY: stretching

ANNOUNCEMENTS: Rocky top rambler, haw ridge!

COT: improve on improving

A friendly match

February 12, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Aladdin, Pew-pew, Earmuffs (Dan Studt), Einstein, Ribbed (Joshua Sagraves), Mayberry
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: