Ribbed (Joshua Sagraves) – Page 3

Bodyweight Blast

February 11, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Ribbed (Joshua Sagraves), Yeah-Yeah
FNGs: None
COUNT: 6
WARMUP:
Walk to Splashpad

THE THANG:
Tabata 8 rounds 20 sec work 10 sec rest
1. Cherry Pickers and Single Leg Raises
2. Wall Walks to Handstand Hold
3. Plyo Merkin
4. Calf Raises
5. Eccentric Step Ups
6. Half Burpees
7. Squat to Bench
8. Lunge and Walk back to AO

MARY:
Knoxville Cherry Pickers and Plank

ANNOUNCEMENTS: none

COT: Spend time with your wife.

3 HCs were not harmed during the making of this workout

February 9, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snitch (Cory Beilharz ), Snowbird, Cheney, Ribbed (Joshua Sagraves), Stripped, Headgear, Smithers
FNGs: None
COUNT: 7
See the preblast…

Congrats to Smithers for winning The Equalizer 4000. He has won the first place trophy and the next available Q spot.

COT: A little friendly competition every once in a while can help push you further.

Trying not to slip and fall

January 26, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed (Joshua Sagraves), Bookman, Stripped
FNGs: None
COUNT: 4
WARMUP:
SSHs, windmills, horribly led imperial walkers, Cherry pickers

THE THANG:
Fellowship Mosey:tm: around the AO making footprints and friends as we went. Did a whole bunch of different exercises to stay moving

MARY:
Stretching in the cold

ANNOUNCEMENTS:
Convergence on Saturday

COT:
Enjoy the weekends like this past one. Even if it didn’t turn out like we planned or hoped.

The sequel WAS better than the original

January 21, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Ribbed (Joshua Sagraves), Cheney
FNGs: None
COUNT: 3
WARMUP: 1 Squat

THE THANG:
Continued a variety of laps around the bearmuda triangle with exercises at each corner.

Suitcase Carries
1st Lap: 10 CMU Pull Overs at each corner
2nd Lap: 20 CMU Pull Overs at each corner

Bear Crawls
1st Lap: 10 CDDs at each corner then 20 OH Presses at end
2nd Lap: 20 CDDs at each corner then 30 OH Presses at end

Weighted Lunges
1st Lap: 10 weighted calf raises at each corner
2nd Lap: 20 weighted calf raises at each corner

Rifle Carries
1st Lap: 10 Leg Raises with CMU held at extended chest press at each corner
2nd Lap: 20 Leg Raises with CMU held at extended chest press at each corner

Suitcase Carries
1st Lap: 10 CMU Pull Overs don’t smash your face thingies at each corner
2nd Lap: 20 CMU Pull Overs don’t smash your face thingies at each corner

MARY: None

ANNOUNCEMENTS: there’s a signup sheet coming on the 31st

COT:
Leadership

Wide and Strong

January 7, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Bookman, Ribbed (Joshua Sagraves), Mouthwash, Smithers
FNGs: None
COUNT: 8
WARMUP:
12-9-6-9-12
– Plank Jump-ins
– BBS
– Squats
– Super Mario up the hill and walk back
THE THANG:
Tabata 8 rounds 20 sec Work 10 Sec Rest
– Eccentric Step-Ups
– Eccentric Merkins
– Weighted Glute Bridge with Abduction
– Bulgarian Eccentric Squat with a Hop
– CMU PullOvers or Deadbugs
MARY:
Return CMUs to the Smokehouse
ANNOUNCEMENTS: 2 Timothy 4:1-2 – “Be instant in season and out of season” – We must be ready to serve, protect, advise, assist, witness, etc. more or less at all times. Just a simple reminder to train yourself to be resilient and ready at all times.

COT: