Backblasts

Date: 2025-12-12
AO: atlantis
Q: Bougie
PAX: Hammer, Hammerhead, Hubble, Teenager, True North, Smokey FNGs: None
COUNT: 7
WARMUP: mosey to DOT (led by #hammer), side straddle hop, Willie mays hays, root vegetable extractor (all in cadence)
THE THANG: 5 stations. 3 exercises per station. 2 rounds. Round 1 50 seconds on, 10 seconds off. Round 2 45 seconds on, 15 seconds off.

Station 1: 1/4 lb jump rope, merkins, inverted rows.
Station 2: 1/2 lb jump rope,sandbag step ups, kettlebell deadlift Station 3: 3/4 lb jump rope, sandbag curls, ruck plate tricep extension Station 4: 1 lb jump rope, merkins, band row
Station 5: 1 1/4 lb jump rope, banded squat, sandbag dead lift MARY: carry all the coupons back to #bougie’s car
ANNOUNCEMENTS: none (because the q forgot to ask!)
COT: Learning to do something isn’t about just picking it up and being good at it. It’s about being bad. For a really long time. And being okay with that. You have to get comfortable with that if you ever want to get better at something. And it’s never too late to pick up something new.

Tags: atlantis, Hammer, Hammerhead, Hubble, Teenager, True North, Smokey

Date: 2025-12-12
AO: terrapin-station
Q: Goldfish
PAX: Goose, Kodak, Ripcord, Groundhog, Enron, 2 percent, Popeye, Tariff, Booking, Sloop, Ice Tea, V8 FNGs: None
COUNT: 13
WARMUP: The usual

THE THANG: REINDEER GAMES

We did exercises for each reindeer, with pax able to call out ‘Blitzen’ for 10 burpees throughout the beatdown.

– Dasher – partner up, one partner does squats, other does suicides, turning at each light. Switch it up. Repeat a second time.
– Dancer – partner up for some bad dance moves. One partner does air presses, other karaokes the full length of the field. Switch it up. Repeat a second time.
– Prancer – partner up for some prancing. one partner does star jumps, other does high skips to the third light. Switch it up. Repeat twice through
– Vixen – according to the dictionary, vixen means a “quarrelsome woman.” 15 J-Los in cadence, followed by 15 Hello Dollys in cadence. – Comet – full field/street mosey
– Cupid – cupid aims for the heart, the heart is in our chest, so….merkins! pax did 100 merkins, stopping as soon as the first person got there – Donnor – no time (would have been Captain Thors)
– Blitzen – no time (would have been more burpees)

Can’t forget Rudolph, which for Terrapin, was the circle of thrust.

I think we got to 80 burpees by the end

MARY: Nah
ANNOUNCEMENTS: 2ndf next Friday, 12/19, wreaths tomorrow, 12/13, Festivus is coming

COT: remember the feelings and expectations we have going into this holiday season, inspired by my 8 year olds big birthday feelings.

Tags: terrapin-station, Goose, Kodak, Ripcord, Groundhog, Enron, 2 percent, Popeye, Tariff, Booking, Sloop, Ice Tea, V8

Date: 2025-12-11
AO: ruck-dynasty
Q: Kodiak
PAX: SAAS, Attache’
FNGs: None
COUNT: 3
WARMUP: Let’s get going
THE THANG: Ruck up and down the big hill that connects to George Mason, take George Mason cut through to Yorktown Blvd, around Yorktown and over to Nottingham ES, up Ohio Drive into McLean across Rockingham, down Kensington to Attache’s house and back to WMS. MARY: None
ANNOUNCEMENTS: Where’s Shake ‘n’ Bake?
COT: None

Tags: ruck-dynasty, SAAS, Attache’

Date: 2025-12-11
AO: olympus
Q: Doodles
PAX: Atlas, Peanuts, Rollingstone, Sunny, Monk, NOAA, Pop Fly, Baywatch, Battleship, Decibel, DR from Bowling Green FNGs: None
COUNT: 11
Warm up
SSH, imperial walkers, hillbillies, cherry twists, down dog, Libra Kia, merkins, man climbers to get heart rate up. Mosey around field.

The Thang
Partner bear crawl to 30 and back and that lasted for 1 cycle and then 50 yd moseys, burpee when x-mas was sung on Bluetooth. Exercises were:

100 cross over merkins
200 block squats
300 curls
400 calf raises w block
300 chest press
200 ran out of time.

Mary
Flutter kicks
Fire hydrants
Jane Fonda

Announcements
Wreath pick up, F2 brunch on Xmas eve at doodles house.

COT
Q shared below quote:
“I wish I could’ve known my Dad. I wish I knew the cadence of his voice, how he liked his coffee or the way it felt to be tucked in after a bedtime story. I always wondered if he would’ve caught tadpoles with me during the muggy Washington summers, or if he smelled of Camel Lights & strawberry Nesquik (his favourites, I’ve been told),” she added.

“But there is also deep wisdom being on an expedited path to understanding how precious life is. He gifted me a lesson in death that can only come through the LIVED experience of losing someone. It’s the gift of knowing for certain, when we love ourselves & those around us with compassion, with openness, with grace, the more meaningful our time here inherently becomes.” Quote from Frances Bean Cobain about her father Kurt Cobain who died in 1994

Take aways-
Spend time with your kids
Life is precious and live it with grace

Tags: olympus, Atlas, Peanuts, Rollingstone, Sunny, Monk, NOAA, Pop Fly, Baywatch, Battleship, Decibel, DR from Bowling Green

Date: 2025-12-11
AO: thehighlands
Q: LTD
PAX: Kenary (F3 Shenandoah), Katniss, Jag, Hard Knox, LTD, Spud FNGs: None
COUNT: 6
WARMUP: world’s greatest stretch, Santa overhead claps, snow shovel squats, 20 reindeer kicks OYO competition
THE THANG: open gifts in order of performance: sleigh bell = kettle bell; box of snow = snow shovels; Yule log = axe and maul; ski pass = K2 skis; Jack Frost = farm jack; Christmas ornament = Christmas tree; Santa’s belly = sandbag; and finally a receiver hitch is better to give than receive; divide into North Pole and South Pole teams; workout stations where everything is a competition and we always carry our toys with us, winner at each station gets to exchange their toy with another and says “it’s better to give them receive” – first station is 50 yards of lunges and run back; North Pole versus South Pole sled race; 50 yards of bear crawl; 50 yards of overhead carry; North Pole versus South Pole sled race and modified drunk Santa carry; 25 yards of low crawl; 50 yards of broad jump Burpee‘s; 75 yards of farmers carry; 50 yards of four lunges and 10 merkins on repeat; 50 yards of JAG and “ho ho ho” MARY: dirty pointer reindeer; flutter kicks; world’s greatest stretch
ANNOUNCEMENTS: last Highlands F3 of 2025 is next week, wreath laying at Arlington national Cemetery is this Saturday morning
COT: We talked about all of the things that December 11th is famous for, ranging from George Mason’s birthday to Mohammad Ali’s last fight to the national have a bagel day. We honed in on national stretch day. Each of us verbally affirmed that we would stretch ourselves today in a way that would help someone else

Tags: thehighlands, Kenary (F3 Shenandoah), Katniss, Jag, Hard Knox, LTD, Spud