09/03/2026
Backblast! Goin’ Through the Motions!
DATE: 2026-09-03
AO: The Ridge
Q: RAIDERS,
PAX: Roadhouse 2-Ply Preston Owens RAIDERS Greenspan Minecraft Streak Babe Bagger Layaway UTI Ole Walk On Farmer Fran Drivers Ed Gummy , Brick, Footlocker, On the Rocks
FNGs: 1 On the Rocks
COUNT: 19🔥 F3 BACKBLAST / Q SHEET
“GOIN’ THROUGH THE MOTIONS”
📍 AO: The Ridge
📌 Location: Dexter High School, Dexter, MO
📅 Date: Thursday, 09/03/2026
⏰ Time: 0500
⏱️ Duration: 45 Minutes
🧱 Coupons: YES
🔥 WELCOME / OPENING
PAX started in:
Deep Squat Hold (Bottom Squat Hold) — OYO
PAX held a deep squat while Q covered the opening.
✅ Mission Statement
“To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”
✅ Credo
“Leave no man behind, but leave no man where you found him.”
✅ Disclaimer
“I am not a professional. Modify the exercise as needed, but don’t modify your effort.”
✅ 5 CORE PRINCIPLES
5 Core Overhead Presses
PAX held coupons and completed overhead presses while the 5 Core Principles were called.
1️⃣ Free of charge — 1 Coupon Overhead Press
2️⃣ Open to all men — 2 Coupon Overhead Presses
3️⃣ Held outdoors, rain or shine — 3 Coupon Overhead Presses
4️⃣ Peer-led — 4 Coupon Overhead Presses
5️⃣ Ends in COT — 5 Coupon Overhead Presses
Coupon Overhead Press (Block Shoulder Press):
Hold the coupon at chest/face level, press overhead, lock out under control, then lower safely.
🔥 WARM-UP
Side Straddle Hops / SSH (Jumping Jacks) — IC -15Feet jump out and in while arms move overhead.Piano Tappers (Side-to-Side Grass Grabbers) — IC / 4-count -10Reach toward the left foot, center, right foot, then stand. Side-to-side hamstring movement.Tiger Woods (Golf Swing Back Stretch) — OYOStart with arms straight out. Hinge at the hips, then swing one arm inside while the opposite arm opens up, similar to a golf swing. Alternate sides to warm up the back.
🏈 THE THANG
“Goin’ Through the Motions”
🔁 Main Loop
Start in the End Zone
PAX began with coupons at the starting end zone.Nose Jobs (Walking Lunges) with Coupon — To the 10-Yard Line
Step forward into a lunge, drop the back knee under control, step through, and alternate legs while carrying the coupon.10-Yard Line
Goblet Squats (Coupon Squats) — 10 repsHold the coupon at the chest, squat down under control, then stand tall.Movement to 20:
Nose Jobs (Walking Lunges) with Coupon20-Yard Line
Incline Merkins (Hands-Elevated Push-Ups) — 10 repsHands on the coupon, feet on the ground. Lower chest toward the coupon, then press back up.Movement to 30:
Nose Jobs (Walking Lunges) with Coupon30-Yard Line
RAIDER Rows (Single-Arm Coupon Rows) — 30 total / 15 each armHinge at the hips, single arm row the coupon toward the ribs, then lower under control. Complete 15 reps on each side.Movement to 40:
Nose Jobs (Walking Lunges) with Coupon40-Yard Line
Coupon American Hammers (Weighted Russian Twists) — 40 total / 20 each sideSit on your six, hold the coupon, and rotate side to side under control.Movement to 50:
Nose Jobs (Walking Lunges) with Coupon50-Yard Line
From the 50-yard line, PAX completed:End Zone Run (Field Run) — To the Opposite End Zone and BackRun from the 50-yard line to the opposite end zone, then return back across the field.Then PAX completed:Rifle Carry (Overhead Coupon Carry) — Back to the Starting End Zone
Carry the coupon overhead back to the starting end zone. Keep the core tight and the coupon controlled.Modification:
Farmer Carry, Bear Hug Carry, or Chest Carry if needed.
🔁 RINSE AND REPEAT
Once back at the starting end zone, PAX started the loop again by Nose Jobbing to the 10-yard line.
Most PAX completed approximately 3 to 4 rounds on their own while pushing one another.
🔥 MARY
Lying Leg Raises (Straight-Leg Raises) — 10 reps
Lie on your six, legs straight, raise the legs under control, then lower without letting the heels slam down.
Boat Canoes (Boat / Canoe Core Holds) — Approximately 8 Calls
Q called between Boat and Canoe with changing pace and timing.
Canoe:
Lie back with shoulders off the ground, hands out, heels off the ground, and abs braced.
Boat:
Sit up into a V-sit with knees up, heels off the ground, and chest up. Hands may brace behind the hamstrings if needed.
📢 ANNOUNCEMENTS
River City AO Launch in Cape Girardeau on Saturday, September 26th at 6:00 AM.Special Smokehouse Beatdown on Saturday, September 12th, 2026 at 6:00 AM.The Smokehouse has moved to Jerry F. McLane Park in Poplar Bluff, MO. The first beat down there will be held Monday, September 7, 2026 at 5 AM.Gummy is going on a mission trip to Jamaica in January and is asking for support and sponsorship. Get with Gummy for more details.9/11 Community Walk: September 11, 2026 at 5 AM. Walk starts at Dexter Fitness Plus in Dexter, Missouri Get with Gummy for additional information.
🙏 COT
“Goin’ Through the Motions”
I wanted to talk about the challenges recently of going through the motions. Sometimes things are going really well, and sometimes they are not
