Backblasts

Date: 2025-12-17
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Jeremy Hurlbutt, Tiger Lilly
FNGs: None
COUNT: 3
Warm-Up — Rinse and repeat twice.
1 Easy jog around school
2 20 SSH
3 15 Squats
4 10 Merkins
5 10 Carolina Dry Docks

Main Thang
Block 1: OYO 10 min AMRAP
• 200m run
• 20 Air Squats
• 15 Merkins
• 20 Mountain Climbers (each leg)

Block 2: endurance ladder together
• 400m run
• 30 SSH
• 300m run
• 20 SSH
• 200m run
• 10 SSH
• 100m run
• 10 Burpees

Mary
• 20 LBCs (IC)
• 30 Flutter Kicks (IC)
• 20 American Hammers (IC)
• 10 Big Boy Sit-Ups (IC)
Rinse and repeat

Tags: potomac-rising, FIFA (F3 The Capital), Jeremy Hurlbutt, Tiger Lilly

Date: 2025-12-16
AO: atlantis
Q: True North
PAX: Hubble, Hammer, Hammerhead, Deflator, Teenager, Palmetto FNGs: None
COUNT: 7
WARMUP: arm circles, knee blocks, SSH. Erkins, modified toy soldiers, and derkins on the holiday bells
THE THANG: mosey to stadium with Indian run (karaoke to front), picking up a rip-rap coupon. John Cusack up stadium steps to 11s with American Hammers and beast merkins.
Teams alternate between lunge walk with coupon and perfect merkin (x2) and bear crawl vs bicep curl with coupon Indian run back with skips and Christmas song callout
MARY: 20x freddy mercury
ANNOUNCEMENTS: Support hoya-paxa Thursday if able. Holiday coordination in chat.
COT: We are naturally drawn to things we do well. Use this fact as an inherent check on things like your workout routine or how you spend your time (especially home for the holidays!) and prioritizing what you should do. Even (especially?) when it’s painful.

Tags: atlantis, Hubble, Hammer, Hammerhead, Deflator, Teenager, Palmetto

Date: 2025-12-16
AO: thegeneral
Q: 2 percent
PAX: citrus, Summit, Gherkin, Hobbyhorse, Ice Tea, Robo, Tariff, Hard Knox, Lazlo FNGs: None
COUNT: 10
WARMUP: Honkers; SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: After a brief fellowship lap the PAX gathered around the circle at the 40-ish yard line to learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a merkin was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• PAX paired up, each pair took turns carrying the Festivus pole not quite 40 yards and back while the other PAX skipped jubilantly alongside to make sure they didn’t drop the pole. • Remaining PAX performs the following until each team returns: o Mountain Climbers
o Soccer kicks
o Star Jumps
o Heisman Shuffle
o Bonnie Blairs
• Pull up bar – 1 round each, max effort, while remaining PAX alternated between Wall Sits and Balls to the Wall • 3 rounds of 20 Step Ups, 20 Derkins, 20 Dips
• Short mosey back to the 40-ish yard line for the Festivus Ring of Fire – PAX in the middle did Festivus Pole Goblet Squats while another PAX bear crawled to them to alternate. Bear crawl back to the circle. Remaining PAX squatted it out until it was their turn.

MARY: Alabama Prom Date, Nolan Ryan’s

ANNOUNCEMENTS: Happy Hour 12/19 5pm Taqueria Poblano, Wreaths Across America pick up 1/10

COT: Traditions are important. Even the silly ones. No matter what holiday you celebrate, real, fictitious, or nothing at all….QIC would like to wish all of you and your families a safe and happy December and a joyous New Year.

Tags: thegeneral, citrus, Summit, Gherkin, Hobbyhorse, Ice Tea, Robo, Tariff, Hard Knox, Lazlo

Date: 2025-12-15
AO: hamilton
Q: Jag
PAX: Booking, Sloop, Hobbyhorse, Popeye, Goldfish
FNGs: None
COUNT: 6
WARMUP: SSH; Air Press; Seal Claps; LBAC (F&R); IW; WMH; RVE; Down Dog; Runners; World’s Greatest and Cobra Kai — all 12-count.

THE THANG: F3 gave us on the first day of F3-mas: 1 Burpee and a short run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a short run.

On the third day, F3 gave us: 3 LTDs (not French Hens); 2 Burpees; 1 Burpee and a short run.

F3 gave us on the fourth day: 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

On the fifth day, F3 gave us: 5 Around the Worlds instead of Golden Rings; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

For the sixth day, F3 gave us: 6 Copperhead Squats instead of Geese-A-Layin’; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

On the seventh day of F3-mas, F3 gave us: instead of Swans Swimming, 7 Michael Phelps; 6 Copperhead Squats; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

On the eighth day of F3-mas, F3 gave us: 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

For the ninth day, F3 did not give us Ladies Dancin’, but 9 Rockettes! Then, 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (White Men Can’t Jump Squats); 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 White Men Can’t Jump Squats; 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Blockees (or in the Q’s case, a Bloc owing to the fact that his coupon broke in the cold); 11 Typewriter Merkins; 10 White Men Can’t Jump Squats; 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 Around the Worlds; 4 Overhead Presses; 3 LTDs; 2 Burpees; 1 Burpee and a short run.

But wait! There is nothing better than an extra day of F3-mas, so F3 gave us another 12th day, but in reverse order.

MARY: 12-count IW

ANNOUNCEMENTS: 2ndF on Friday

COT: Although this is a season with a lot of demands on your time (family, friends, work, etc.), do not forget to take time to take care of yourself. It is not selfish. You cannot be there for others if you are not there for yourself. Also, do not be afraid to read the room and improvise your Q! It was damn cold this morning.

Tags: hamilton, Booking, Sloop, Hobbyhorse, Popeye, Goldfish

Date: 2025-12-15
AO: terrapin-station
Q: 2 percent
PAX: Legacy, Jenner, Ripcord
FNGs: None
COUNT: 4
WARMUP: Honkers, SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: After a brief fellowship lap around the bus circle the PAX gathered around in a circle in the thunderdome to learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a merkin was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• While the PAX spread out in a circle, each PAX took turns Bear crawling to the pole, touched it, then bear crawled back. • Remaining PAX performs the following until each PAX returns: o Al Gore
o SSH
o Heisman Shuffle
• 3 rounds of max effort Pull Ups/20 Dips alternating in between sets with o Mountain Climbers
o Star Jumps
o Football fast feet/Get down’s
• Dirty Hookups
• One more round of pull ups, because, why not?
• Short mosey back to the thunderdome for the Festivus Ring of Fire – 5 goblet squats each while PAX did T-merkins/high knees/lunges

MARY: Flutter Kicks, Glute Briges Alabama Prom Dates, Nolan Ryans

ANNOUNCEMENTS: Happy Hour 12/19 Taqueria Poblano, lots of other announcements, check the channel – But Don’t Check Out!

COT: No matter what holiday you celebrate, real, fictitious, or nothing at all….QIC would like to wish all of you and your families a safe and happy December and a joyous New Year.

Tags: terrapin-station, Legacy, Jenner, Ripcord