Backblasts

Date: 2025-12-10
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, vplaxico, Disco
FNGs: None
COUNT: 4
WARMUP:
– Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
THE THANG:
Run the neighborhood; stop at houses with stunning Christmas lights and exercise – Merkens (arms)
– Bobby hurleys (quads)
– Dips (arms)
– Diamond merkens
– Wide merkens
– Reverse merkens

MARY:
Penguin crunch
Box cutters
Plank punch
Plank jack

ANNOUNCEMENTS:
Kodiak’s open house is coming soon

COT: for some it’s been a tough year. Take a moment and spread joy by recognizing someone for their good work or something kind that they did.

Tags: horizon-ao, Kodiak, vplaxico, Disco

Date: 2025-12-10
AO: ao-the-bullpen
Q: Trolley
PAX: Peanuts, Peloton
FNGs: None
COUNT: 3
WARMUP:
Ssh, wmh, imperial walkers, cherrie pickers, arm circles, down dog, kobra kai, mosey around baseball field

THE THANG:
Mosey to foul pole and back to home plate
1 Burpee
2 Burpees
3 No Surrenders
4 Seal Claps
5 “O”s
6 Al Gore
7 Michael Phelps
8 Toy Soldiers
9 Rockettes
10 White Men Can’t Jump Squats
11 Typewriter Merkins
12 Burpees

MARY: no time
ANNOUNCEMENTS:
COT:
An annoying song with a great legend of teaching the Christian catechism in England during the middle ages. Total number of items is 365, total cost over $212k today.
Catechism for catholics in England. 364 total. The 12 days of Christmas last from Christmas Day till Epiphany not now (which is advent). Christian identification of items:
The Partridge in the Pear Tree is Jesus Christ.
The 2 Turtle Doves are The Old and New Testaments.
The 3 French hens are Faith, Hope and Charity, the theological virtues. The 4 Calling Birds are the four gospels and/or the four evangelists. The 5 Golden Rings are the first five books of the Old Testament. The 6 Geese A-laying are the six days of creation.
The 7 Swans A-swimming are the gifts of the Holy Spirit, the seven sacraments. The 8 Maids A-milking are the eight beatitudes.
The 9 Ladies Dancing are the nine fruits of the Holy Spirit. The 10 Lords A-leaping are the ten commandments.
The 11 Pipers Piping are the eleven faithful apostles.
The 12 Drummers Drumming are the twelve points of doctrine in the Apostle’s Creed.

Tags: ao-the-bullpen, Peanuts, Peloton

Date: 2025-12-10
AO: thefarm
Q: Firehead
PAX: Trilogy, Lumbergh, Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, Don Quixotes, Willie Mays Hayes, Mosey Around the fields

THE THANG:
Each Cycle included 15 rounds rotating through each station

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
Flutter Kicks, Side Crunches, LBCs, Penguin Crunches

ANNOUNCEMENTS:
Moonshine Q for Friday

COT:
If you haven’t yet, take time to really get into Christmas season by listening to music, watching movies, or whatever helps you get into the season. It only comes once a year and you’ll enjoy it more if you do.

Tags: thefarm, Trilogy, Lumbergh, Running Man

Date: 2025-12-10
AO: compound
Q: Corkscrew (F3 The Capital)
PAX: Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch THE THANG:
Ricky Bobby to Mom’s garage. Sprint up ramps, mosey on flats. WW1s + High Planks on odd floors. Sets of 10, 15, 20. Down the steps to end.
Ricky Bobby to underground garage. Dead Hang + 5 Pull-Ups + Monkey humpers. DH and MH progression of 10 (sec), 15, 20
Ricky Bobby to field. Coupon Curls, Goblet Squats, Pickle Pointer Press – sets of 10, 15, 20. Farmer Carry in between sets
MARY: Butterfly stretch, Down Dog, Shoulder stretch (the Sprinkler?), Bicep stretch
ANNOUNCEMENTS: Arlington Cemetery wreath laying this Saturday (12/13) – clean-up on 1/10. Holiday 2nd F (see channel for details)
COT: Seek progress, not perfection. Chasing perfection can add undue stress. Seeking progress gives opportunity for learning and growth. Start thinking of New Years Resolutions. Find something you did well yesterday and try to improve on it tomorrow

Tags: compound, Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel

Date: 2025-12-10
AO: ignite
Q: Popeye
PAX: Legacy, Gherkin, Goldfish, Kodak, Enron, Kipchoge
FNGs: None
COUNT: 7
WARMUP: KIPCHOGE!!!!!! And the usual, with a Silent 21 mixed in for fun.

THE THANG:

Mucho Mucho: 10x mucho leggo; 1x mucho chesto (5 each of wide merkins, standard merkins, diamond merkins, offset merkins, and offset merkins the other way); run to a new parking lot. Repeat several times.

Warm-Up-A-Palooza: Many reps (Q lost count and just went until it hurt) of the classic warmup exercises of SSH, imperial walkers, hillbillies, and arm circles. Then rolling plank-a-palooza (plank, side plank, back plank, other side plank, J-Lo / toy soldier).

Finished off with another Mucho Mucho and another Plank-A-Palooza.

MARY: Built in.

ANNOUNCEMENTS: Check channels for 2nd F event next week and 3rd F wreath-laying.

COT: F3 pax tend to be men of action, and it can be hard for us to balance accomplishing things with slowing down to enjoy the holiday season. YHC is working on finding that balance and encourages fellow pax to do the same.

Tags: ignite, Legacy, Gherkin, Goldfish, Kodak, Enron, Kipchoge