Backblasts

Date: 2025-12-13
AO: thefarm
Q: Squatter , Lumbergh
PAX: Lumbergh, Trilogy, Squatter
FNGs: None
COUNT: 3
WARMUP:
THE THANG:
3.3 mile ruck through some new trails that Lumbergh showed us MARY:
ANNOUNCEMENTS:
Lumbergh Q Monday
Squatter Q Wednesday
COT:
Great conversations were had about overcoming adversities and prioritizing the most important things in life.

Tags: thefarm, Lumbergh, Trilogy, Squatter

Date: 2025-12-13
AO: olympus
Q: Pop Fly
PAX: Hightower, Flea, Rollingstone, Peanuts, Battleship, Ashe, Popeyes, Rambler, Swish, Doodles, NOAA, Roddick FNGs: None
COUNT: 13
WARMUP: 7am hit and the Pax looked around in confusion. The Q, the once great and powerful Nantan, Nano, had not shown up. Not to be defeated, the Pax took a breath, fixed their gaze upon the horizon, steeled their will and reaffirmed their determination. And off they went.

THE THANG: The Pax we’re very excited to reunite with their old friend, Jack Webb.

Then Ultimate Frisbee was played. 6 / 7 style.

MARY: flutter kicks, little baby crunches, Superman’s, pickle pointers, heels to heaven, and the Glee

ANNOUNCEMENTS: Doodles is hosting a Christmas Eve Brunch open house.

COT: Find and celebrate the small wins. It’s okay to brag upon yourself sometimes as well. You need to celebrate the small wins as we don’t get big wins every day.

Tags: olympus, Hightower, Flea, Rollingstone, Peanuts, Battleship, Ashe, Popeyes, Rambler, Swish, Doodles, NOAA, Roddick

Date: 2025-12-13
AO: thesandlot
Q: Rim Fire
PAX: citrus, Lazlo, Trademark, The Tulip, Strange Brew, Hard Knox FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, LBAC, RLBAC, PB, CT, WMH, DD, RS, WGS, CC THE THANG: 2 rounds x 4 set Tabata
Set 1: Blockies, overhead press, coupon squats, coupon flutters Set 2: Thrusters, curls, coupon calf raises, WWIII
Set 3: Coupon swings, chest press, coupon squat pulse, coupon hammers Set 4: Burpees, low rows, coupon lunges, plank hold

MARY: dirty dogs, donkey kicks
ANNOUNCEMENTS: Happy hour next Friday
COT: With a stress of the holidays and the days getting short this time of year, it’s easy for a lot of people to fall into a funk. Keep an eye out and reach out to those in your orbit who might need checking in on. And if you need checking in on yourself, let one of us know because we’re here for you.

Tags: thesandlot, citrus, Lazlo, Trademark, The Tulip, Strange Brew, Hard Knox

Date: 2025-12-12
AO: sparta
Q: Nano
PAX: Flapjack, Atlas, Norm, Battleship, Doodles, Drano, NOAA, MadDog, Decibel FNGs: None
COUNT: 10
WARMUP
• PAX started with a lap around the field to get warm
• Side Straddle Hops on the field.
• Arm circles.
• Cherry pickers.
• World’s Greatest Stretch.
• Air squats.
• Down Dog.

THE THANG:
Objective: Paint the field while leaving only the letters F3 in the middle unpainted. 1. Outline the “F”
• Alternating bear crawl and lunge walk tracing the outline of the F.
• The F was aligned along the 30-yard line and spanned ~15 yards in each direction. 1. Paint the First Third of the Field
• Shuttle runs back and forth from approximately the 30-yard line to the near goal line. • At each sideline:
• 30 Merkins or
• 5 Merkins or
• 5 Air Squats (as modified).
1. Backside Field Coverage
• 100-yard end-to-end runs to paint the far side of the field. 1. Burpee Bounce at the “3”
• From the far goal line, run between the hashes to the number 3 (~30-yard line). • At the 3, perform one burpee, then run back.
• Approximately 10 repetitions.
• Followed by bear crawl and lunge walk around the number 3. 1. Final Paint Pass
• Another round of end-zone-to-end-zone running to fill in remaining areas. MARY:
• Focused on filling the region between the F and the 3.
• One back-and-forth run between each Mary exercise.
• Exercises included:
• Little Baby Crunches (LBCs)
• Flutter Kicks
• V-Ups
COT:
• Discussion centered on the book Grit and the importance of developing grit.
• Emphasis on practical ways to build grit and why it matters in workouts and life.

Tags: sparta, Flapjack, Atlas, Norm, Battleship, Doodles, Drano, NOAA, MadDog, Decibel

Date: 2025-12-12
AO: horizon-ao
Q: Poe
PAX: Disco, Kodiak, 3 mile, sticks, Attache’, Gherkin
FNGs: None
COUNT: 7
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS

THE THANG: Exercises set to Cupid Shuffle

Round 1: Down, down = airsquats, to the left/right = forward/backward lunges, kick = forward kicks, walk = no surrenders, other lyrics = mosey
Round 2: Down, down = merkins, to the left/right = plank shuffle left/right, kick = back kicks, walk = mountain climbers, other lyrics = mosey
Round 3: Down, down = sit ups, to the left/right = penguin ankle taps, kick = Freddy Mercuries, walk = flutters, other lyrics = hold Al Gore

7 rounds of “rest” exercise – partner up, inflate a balloon; take turn tapping the balloon up in the air and keep it off the ground; after each tap, do 1 burpee

Round 4 = repeat round 1
Round 5 = repeat round 2

MARY: repeat round 3

ANNOUNCEMENTS: Arlington Cemetery Wreath laying this Saturday.

COT: It’s definitely great to do all the big vacation things and celebrate life events. But, since had some free time the last couple of months, my M and I have been going to the movies every Tuesday evening and it’s just as important and just as much fun to “celebrate” the routine.

Tags: horizon-ao, Disco, Kodiak, 3 mile, sticks, Attache’, Gherkin