Ribbed (Joshua Sagraves) – Page 5

Rainy Dora

December 8, 2025 BackBlasts

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

THE THANG: Dora:
100 Incline merks, wall sit.
200 Step-ups, plank.
300 BBS, imperial walkers.
200 squats, supine hang.
100 decline merks, hillbilly walkers.

MARY: stretching

ANNOUNCEMENTS:

COT: When you feel like you’re messing up, trust that God will carry you through and give you the abilities, words, or knowledge that you lack. If he gives you the mission, he will equip you.

Naughty, naughty 12 days of CMU’s

December 3, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Stripped, Cheney, Smithers, Snowbird, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: A bunch of Arms

THE THANG:

:christmas_tree: Overhead Press x 10
2 – Santa Squat Thrusters
:santa: Squat + CMU Press x 2
3 – Wise Men Curls
:muscle: CMU Curls x 3
4 – Calling Calf Raises (with CMU)
:goat: Calf Raises on CMU edge x 4
5 – Golden Rows
:star: Bent-over CMU Rows x 5
6 – Geese-a-Lunging
:swan: Lunges (holding CMU Goblet-style) x 6 each leg
7 – Swings-a-Swinging
:notes: CMU Kettlebell Swings x 7
8 – Maids-a-Murder-Bunnying
:rabbit2: Murder Bunnies forward 8 paces, then rifle carry back
9 – Ladies Leg Raises
:sparkles: Flutter Kicks holding CMU overhead x 9 IC
10 – Lords-a-Lifting
:crown: Deadlifts with CMU x 10
11 – Pipers Planking
:trumpet: 11-second CMU Plank hold (CMU on back if PAX want challenge)
12 – Drummers Drumming
:drum_with_drumsticks: 12 Block Burpees (burpee using CMU for the overhead portion)

MARY: No time

ANNOUNCEMENTS: None

COT:

Halloween Eve ruck

November 13, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Lizzy, Drano, Mermaid, Ribbed (Joshua Sagraves), slappy
FNGs: None
COUNT: 6

THE THANG: rucked to various Halloween houses

COT: what would your life look like if you had instant replay and people could pull up what you did/said/how you acted? What do you need to correct ?

Ladder-MOM

November 5, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Bookman, Madoff, Ribbed (Joshua Sagraves), Cheney, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 8
WARMUP: 1 Burpee

THE THANG:
EMOM-Ladder
9 minute EMOM. Climb reps for first 5 minutes, then back down till 9 minutes hits
10, 11, 12, 13, 14, 13, 12, 11, 10
Set 1
– OH Press
– Weighted Squats
– BBS
Set 2
– Chest Press
– Step Ups
– American Hammers
Set 3
– Merkins
– Lunges
– CMU Swings

MARY:

ANNOUNCEMENTS: Convergence and check slack

COT: Communication should prioritize connection over conquest

Lotta tabata

October 27, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Bookman, Stripped, Madoff, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 6
WARMUP: SSHs

THE THANG:
10 burpees
Round 1 – Calf raises
10 burpees
Round 2 – Jump squats
10 burpees
Round 3 – MN leg wiggles
10 burpees
Round 4 – Supermans
10 burpees
Round 5 – Ipsilateral SSHs
10 burpees
Round 6 – Incline merkins
10 burpees
Round 7 – CDDs
10 burpees

MARY: n/a

ANNOUNCEMENTS: some 10-yr anniversary thing…

COT: Be a good influence at work: be humble, be grateful, be creative