Ribbed (Joshua Sagraves) – Page 4

Happy New Year

January 1, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Mayberry, Charger, Ribbed (Joshua Sagraves), Aladdin, Monstar, Bartman, Gibbler
FNGs: None
COUNT: 8
WARMUP:
A bit
THE THANG:
Murderball/handball in the Thunderdome
MARY:
No time
ANNOUNCEMENTS:
Starfish 1/31 @ Asylum
COT: Carry God with you into the New Uear

Spoooooooooky Ruck

December 26, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate

Christmas Eve 2025

December 24, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Mouthwash
FNGs: None
COUNT: 4
WARMUP:
Warm thoughts and walk to the CMU Smokehouse and then to the Splashpad

THE THANG:

5 Rounds – 3 min work 1 min rest
10 CMU Ground to Overhead
10 CMU overhead reverse lunges
10 CMU squats
10 CMU offset merkins
10 curls
Wall Sit until 3 min mark

Tabata
Calf Raise on Bench
CMU Ground Press

MARY:
CMU carry to smokehouse

ANNOUNCEMENTS:
Jan 31 starfish

COT:
Carry the banner for Christ all year and especially during this season. Even in America most have forgotten the origins of this holiday and we have to remind those we can about Jesus and his gift. Merry Christmas!

30s and Laps

December 22, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Madoff, Headgear, Cheney, Stripped
FNGs: None
COUNT: 7
WARMUP: SSH, gradycorns, tempo squats

THE THANG:
30 reps with a lap after each set:
Step ups
Incline single leg GA cheerleaders
Incline merkins
AUS snow angels
Jump squats
Sit outs
Mountain climbers
CDDs
Flutter kicks
Lunges
Plank jacks
Dips
Calf raises
Decline merkins
MARY: stretching

ANNOUNCEMENTS: starfishing soon

COT: Trust God’s perfect timing.

Eliza’s 41!

December 12, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Skidmark, Ribbed (Joshua Sagraves), Crawlspace, Drano, Free Fall, Honeydew, Dumpster Dive, Anchorman, Bed Wetter, Stitch, Mermaid, MacGruber, Blindside, Base Salary, slappy, Gringo, Pool Boy, Flower Pot, Lizzy, Slim Reaper
FNGs: None
COUNT: 21
WARMUP: SSH MNC GRADY CORN

THE THANG: GRAB A BLOCK, run to statue retrieve a bday card for Eliza, read it aloud and perform the exercises. Rinse and repeat.

Soundtrack: Boy Band Friday

ANNOUNCEMENTS: none

COT: community is our design. Going it alone sucks.

Ecclesiastes 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.