Ribbed (Joshua Sagraves) – Page 7

Chippendales Tryouts

September 1, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Madoff, Mouthwash, Bookman
FNGs: None
COUNT: 4
WARMUP:
SSH, tempo squats, Cherry pickers, mosey to splashpad

THE THANG:

Dice Game:
Sandbags – between each station rifle, farmer, or suitcase carry your sandbag
Stations on outside:
WW3 sit-ups
Flat Presses
Front Rack Squats
OH Presses
RDLs
The middle station is a blockee station
Repeat until time

Running lines:
Each line you run to do 1, 2, 3 star jacks (1st cone 1, 2nd cone 2, 3rd cone 3. At end, do 4 imperial walkers on a 4 count.
Repeat until time

DORA:
30 sandbag swings
60 alternating V-ups over sandbag
90 curl to OH Presses

MARY: stretching

ANNOUNCEMENTS: convergence, goruck event

COT: Be compassionate

AMRAP

August 21, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Junk (Sam Yoakum), Earmuffs (Dan Studt), Ribbed (Joshua Sagraves), Browning (Hunter Willis)
FNGs: None
COUNT: 7
WARMUP:
20 SSH (with an ouch)
20 Tempo Squats
10 Rockettes
20 Calf Raises
Run up the Hill – 15 chest to rail merkins + 15 Dips
Run to stairs – 40 toe touches on the curb
Run to Matterhorn – 10 TN Rocking Chairs

THE THANG:
AMRAP for 20 min
– 3 burpees
– 6 squats
– 3 pull-ups
– 6 Big Boy Sit-Ups
Ran back the way we came with similar stops

MARY: Sat on our 6’s for about 45 seconds

ANNOUNCEMENTS: November 8 Mega Convergence

COT: Like today’s workout, doing small things we CAN do consistently over a long period gets harder and harder and we can fail without warning. Consistency is better that flashes of greatness for long term success (my opinion). Shared that word and challenged us to stay consistent to our beliefs and make the right choices consistently even if it gets harder sometimes.

3MOM

August 7, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, Ribbed (Joshua Sagraves), High Heels
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chairs
10 Rockettes
Run up the hill and do 15 deep slow rail merkins
Tie my right shoe

THE THANG:
10 rounds
3 min timer EMOM
24 suitcase crunches
16 squats
8 merkins
Rest till end of 3 min time

MARY: imperial walkers, Knox Cherry pickers, ultimate stretch

ANNOUNCEMENTS: None

COT: Shared a quick story about my Daughter and my wife and how it impacted me. It was just for the pax there.

Madoff’s Return

August 6, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Cheney, Stripped
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 Tempo Squats
1 walk to smokehouse and 1 walk to flagpole with CMU

THE THANG:
Tabata
1. Squat Hold Hammer Curl
2. Alt Kickstand Swings
3. Chainsaw Rows
4. Uppercuts
5. Weighted Flamingo
6. Deadlift, Clean, Press
7. Goblet Hold High March

Return CMU to Smokehouse and back to AO

MARY: Nope

ANNOUNCEMENTS: 10 year convergence and check the newsletter

COT: Shared a little about asking my Wife to challenge me to demonstrate more spirituality and how I am now reading and journaling the Bible every day and also doing a 9O day graduation devotional daily with my Son. Be open to growth and challenge from an outside source.

Heavy Day.

July 16, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Blindside, 0
FNGs: 1 0
COUNT: 7
WARMUP: 1 Squat

THE THANG:
EMOM
1-5 5 CMU Manmakers
6-10 8 Rows/8 Merkins
11-15 10 Squats / 10 Curls

Partner Work:
20 OHP
20 CMU Merkins
20 Curls
20 Thrusters
20 Rows
First partner does an exercise while the other holds CMU above head. Switch when done.