Backblasts

AO:  The Patriot

QIC:  Lucius

THE PAX:  Bambino; Bone; Brown Bag; Elvis; FNG Fuzz; Hightower; Jenner;  Maj. Payne; Poe; Sticks; Sunshine; Two Percent; Three Mile

At 05:30 on December 16, 1944, a prolonged artillery barrage announced the beginning of the Battle of the Bulge.  German forces swept through the Ardennes forest, attempting to split Allied forces in two and to retake the deep-water port of Antwerp.  They were met by unexpectedly strong American resistance from small units scattered across the sparsely defended region. The fighting took place in horrible conditions, marked by freezing temperatures, snow, mud, and misery.

At 05:30 on December 16, 2019, 14 PAX gathered in snow and sleet to commemorate these events by performing the following exercises:

WARM UP:  SSH; Wind Mills; Arm Circles; Cherry Pickers; Downward dog; Merkins

THA-THANG:

Siegfried Line – PAX scouted the Siegfried line, running to a cinder-block, performing 3 X thrusters, then running to the next cinder block, performing 3x curls, running to the next cinder block, performing 3x thrusters, running to the next cinder block, performing 3x curls ….  Repeato.

Kampfgroup Peiper – PAX Bear-crawled the path taken by Kampfgroup Peiper from the Losheim Gap toward its objective on the Meuse River.  The PAX performed exercises at  strategic points along the German advance:

Losheim – Because German Engineers did not repair the bridge in Losheim, Peiper had to turn South.  16 Bridge-Ups.  Then bear crawl 5 yards to:

Lanzerath – A small group of Americans (18 members of reconnaissance platoon and 4 forward artillery observers) hold up Peiper’s task force for over 12 hours. 500 German paratroopers attempt to overrun the U.S. position, but are held back by the 22 Americans.  In their honor, PAX completed 22 Merkins.  Then bear crawl 10 yards to:

Honsfeld – Peiper’s column captures 50,000 gallons of US fuel, allowing the column to continue advancing.  This is critical to the German plan, as they do not have enough fuel to reach Antwerp.  The PAX refuel with  16 4-count plank jacks, then bear-crawl 15 yards to:

Malmedy – Captured US soldiers are ordered to stand in a field beside a cross-road, then shot by Peiper’s SS troops.  84 US POWs die.  Peiper’s 10-mile column of tanks continues to periodically fire into the field as it pass.  A few US soldiers survive by hiding beneath the bodies on their comrades.  Word of the massacre quickly spreads through US lines, strengthening American resolve.

In remembrance of the Malmedy Massacre, PAX perform 84 exercise counts:  4-Count Body Weight Squats (24); Single-Count Lunge Steps (20); Squat Jumps (20); Calf Raises (10); 4-count Bonnie Blairs (10). Then move on to:

Trois-Ponts / Stoumont – Peiper’s column stalls, then is attacked by Allied planes.  Because US engineers have blown all bridges between the Germans and the Meuse, Peiper’s task group cannot reach its objective.  US warplanes destroy German armor and men as they retreat.  16 Dive-Bomber Merkins and 16 Bridge-Ups.

PAX Mosey to end line for next exercise

Shoulders Hold Strong – 16 x 4-count Atlas Shrugs to celebrate the strength of the defenders on the “shoulders” of the bulge—the remnants of the 99^th Division defending Elsenborn Ridge in the north and the 28^th Infantry division holding its flank in the South.

St. Vith – To Commemorate the 7,000+ men lost (captured or killed) from the 106^th  Infantry Division, the defense of St. Vith, the strategic retreat from the town, and the Allied counter-attack, PAX perform 106 counts of exercises:  20 4-count American hammers; 20 4-count flutter kicks; 20 Dolly-to-Heavens (4-count scissor kick; heel raise combo); 20 LBCs; 20 4-count Toy Soldiers; and 6  Burpees.

PAX performed a Burpee at St. Vith, perform 20 count of an exercise, then retreat (running backwards) to the far end zone.  To regroup and pick up the six, PAX performed Montgomerys in the end zone (4-count British “T” arm raise, followed by air-chair sit with 4-count self-aggrandizing air presses).  They then retake the lost ground and repeated the sequence.  Finish with a Burpee for 106 exercise counts.

On Dec. 20, 1946 Field Marshall Montgomery was put in charge of two US Armies on the northern edge of the battle, who could not directly communicate with US general staff south of the Bulge.  Montgomery gave a press conference describing the battle.  It was seen as self-promoting and insulting to the Americans.  In response, Winston Churchill described said “This is undoubtedly the greatest American battle of the war and will, I believe, be regarded as an ever-famous American victory.”

Bastogne – PAX formed defense perimeter around the critical intersections in Bastogne, forming an outward-facing ring.  They collectively performed 101 Merkins, holding plank as the Merkins went around the circle.

THE MARY:  U-S-A! U-S-A!; J-Los; Bicycles

CIRCLE OF TRUST:  When first meeting his generals after the German attack, Dwight D. Eisenhower stated that “The present situation is to be regarded as one of opportunity for us, not disaster.  There will be only cheerful faces at this conference table.”  With the German troops attacking, not in defensive positions, they provided opportunities for Allied forces to attack their open flanks.  Ultimately, the German attack resulted in loss of irreplaceable men and material for the Germans.

While facing obstacles this December, try to channel Gen. Eisenhower.  Look for the opportunity, not the disaster.

 

4 fine PAX at the Compound this morning: Hightower, YNAB, sidecar, & Monk (QIC)

Warm-up: SSH, Rockette Hillbillies, Mountain Man Poopers, Bat Wings, mosey to Compound’s theater of ‘outside’ operations in the underground parking lot. 

Bernie Sanders modified slightly to prepare for Burp Back Mountain (next): Ran backwards up the ramp to the garage entrance, then ran forward back down into garage.  Repeato a few times.

Burp Back Mountain: Runner proceeded backward up the hill/forward down the hill 2X while the partner performed burpees. Alternate running with burpees until 100 total burpees were completed.

Four Corners: Asked the PAX for their favorite exercises and we ended up with 10 monkey humpers, 20 mountain climbers, 30 LBC’s (b/c Sidecar wanted an abs workout), & 40 sumo-ish squats. Then performed the exercises in reverse back to start. 

With a bit of time left, I needed another exercise. Thinking we hadn’t had much of an upper body workout, I came up with what I call “Merkin Corners”: Four corners where all the exercises are some form of merkin, today: 10 diamonds, 20 wide-arms, 30 regular, 40 regular. Sprints from corner to corner.

Announcements: F3 couples cocktails event coming soon. Hightower will post details. QSource starts up again in January on Thursday evenings at a location TBD, convenient for guys in Arlington, Burke, Fairfax. Someone suggested Mosaic District; send other recommendations if you have them.

Thoughts & Prayers: Hightower’s dad undergoing radiation therapy; Monk’s step-father who recently fell and broke his hip.

Monk

 

AO:  The Patriot

QIC: Jenner

THE PAX: 

Monk; YNAB; JAG; Lazlo; Maj. Payne; Two Percent; Three Mile; Wild Thang; Shark Week; TÏesto; Sunshine; Lucius; Elvis

Solid work this A.M by the PAX inside the beltway with Jenner @willhlaw on Q. When going 110mph, push as hard as you can, and savor the short breaks whenever you can get them. @F3TheCapital pic.twitter.com/3AGBnl9dM5

— F3.Arlington.Patriots (@F3_Arlington_Va) December 9, 2019

 

This weekend featured a whisky and poker event at the excellent host, YNAB’s house. For some reason, maybe too much scotch or maybe it was too many pancakes, but nobody was stepping up to take the Q over the weekend. Just like dust accumulating on an unused ceiling fan, there were several exercise ideas in my head that I knew I could throw together for a decent beatdown. So I told the PAX that unless somebody took the Q, I was going to invoke QBB – Q Backup BEATDOWN. In the morning, YHC saw there were no takers and the weather was 43 degrees; perfect weather for shorts and a t-shirt. Let’s get this going.

THE WARM UP:

• Run to other side line for 1 burpee and back and SSH
• Run to other side line for 2 burpees and back and Windmills
• Run to other side line for 3 burpees and back and Leg Swings finishing with a reverse lunge squat hold to stretch out the hip flexors. At this point, I’m sure Monk was glad he came as some running was most likely in store.
• Run to other side line for 4 burpees and back and LBACs. Shark Week already found the need to shed layers (not his pants).
• Run to other side line for 5 burpees and back and Cherry Pickers

THE THANG:

Continuous Catch Me if You Can: The PAX paired off and lined up at the 10 yd line.

• • Round 1: Partner 1 performed 5 Merkins as Partner 2 took off running backwards. Partner 1 would run after Partner 2 and once catching up to them, the roles would reverse. Partner 2 would get down and perform 5 Merkins as Partner 1 ran backwards ending up somewhere near the 10 yr line give or take. This was done a few times, and somehow nobody ran into each other, until YHC called recover.
  • Round 2: Partner 1 performed 10 Bonnie Blairs as Partner 2 took off bunny hopping backwards. Once finished, Parter 1 would bunny hop forward until catching Partner 2. Repeat until the legs gave out and YHC called recover.

Ricky Bobby with Burpees:  The PAX assembled into 2 lines and moseys around the track. The last man in each line would drop and do 3 burpees and then run to the front of the line. After one lap around we continued over to the Arena.

The Arena:  The PAX performed 2 rounds of Toe Touches x 20, slow count Jump Squats x 10, slow count* Merkins x 3 plus regular Merkins x 10. Second round spiced it up with 5 extra reps per exercise and Jump Squats would finish with a Box Jump.

*slow count, aka weird count – 10 seconds down and 10 seconds up

The Race:  Starting at the top of the steps at the back of the Arena, the PAX had a decision to race to the basketball court goal lines by running either clockwise or counter-clockwise around the school. Some thought it was obvious that going around by Samara would be the quickest. Ready…let’s GO! Off towards the parking lot and swimming pool. A few of us were intent on proving the Samarans wrong. I wasn’t sure who was on my heels, but they were close so I started running like I was playing Ghost in the Graveyard. Not sure who got to the basketball court first this dark morning, but after my first Inch Warm Pushup, I could see the orange vest and solo silhouette of Three Mile on the other side of the court already making headway. This was going to be tight. In the end, my group was last to arrive at center court. The punishment was quickly doled out with the losing group doing Traveling Burpees the length of the basketball court. The winning team rested and smiled as we struggled past them. Once the losers were out of their way, the winners performed a short set of Traveling Burpees to cover the width of the basketball court.

One Arm Wall Erkins:  The PAX again assembled into 2 lines and Ricky Bobbied with Burpees towards the pull up bar and then jumped the fence. A quick circuit was performed where we had a few PAX lined up to lunge walk from the end of the wall where it was low to about the middle of the track’s curve where the wall was its highest. Starting on the second to highest part of the wall down to the end where it is real low, the PAX lined up about 3 per each wall section and performed 5 Wall Erkins with each arm. Then we shifted right moving onto a lower part of the wall and getting more horizontal and difficult on each shift. Before we knew it, we were doing full-blown one arm merkins. Get some! Once at the end, a slow lunge walk back to the high part of the wall completed the circuit.

THE MARY: 

50 LBCs. Short and sweet.

THE COT: 

It was a balmy 43 degrees, perfect for shirt sleeves and a high energy workout. So I was a little glad that no one else took the Q so I could reward the PAX with a fast paced workout. There were a few pauses or slow count exercises thrown in there, because we all need breaks. Life is fast paced with work and family. Take the time to pause and take a break, especially around the Holidays, so you can be prepared for when life picks back up again.

Dec. 4, 2018

QIC:  Fish Fry
The Scene:  34 degrees, and sloppy wet.  Definitely not weather for a Fish Fry Q.

Pax:  Fish Fry, Shark Week, Bone, Jenner, Elvis, Apollo, 2%, Maj. Payne, Brown Bag, Lucius, Speedo, Sticks

Warm Up:    YHC doesn’t care too much for wet cold, so the warm up was really about getting warm.  To that end, the warmup was SSH, Mountain Climbers, Mosey, Forward Lunge Arm Raise Stretch, Mosey, Mummy Kicks, Mosey, Calf Stretches on the Fence.  Some mumblechatter was picked up regarding Mummy Kicks.  Some may not be aware of the throwback to Shaun T and the Insanity workouts.  That exercise is a classic.  But I digress.

The Thang:  Today’s workout centered on feats of strength between Elves and Grinches.  The rules are simple.  A total of 10 cones were available.  The first die roll selected the exercise.  The second die roll determined how many sets of the selected exercise must be performed.  For each number of sets your team complete based upon the 2nd die roll, take an equal number of cones, which could mean that you take cones from your opponent’s stack.   More mumblechatter was had about having to do math in the morning and complications, but YHC powered through.

Games were done in 3 rounds.

Round 1 (First die chooses exercise, second die is multiplier time reps)

1st Die Roll	Exercises
1	6 Single Leg Bonnie Blairs X 2nd die roll
2	5 Jump Squats X 2nd die roll
3	3 Jump Frogs X 2nd die roll
4	10 yards walking lunges X 2nd die roll
5	4 bronco busters X 2nd die roll
6	5 Bobby Hurleys X 2nd die roll

Round 2

1st Die Roll	Exercises
1	5 Merkins X 2nd die roll
2	5 Carolina Dry Docks X 2nd die roll
3	10 dips X 2nd die roll
4	1 Walt Disney World Merkin (aka Mickey Mouse Merkin) (Wide -Diamond-Wide) X 2nd die roll
5	10 Randy’s (4 count) (see backblast from Deflator) X 2nd die roll
6	10 air presses X 2nd die roll

Final Round

1st Die Roll	Exercises
1	1 Muscle Maker X 2nd die roll
2	10 yards travelling burpees X 2nd die roll
3	ultimate push ups (inch worm to merkin, wide, hand release, diamond, dry dock and back up) X 2nd die roll
4	5 helicopters X 2nd die roll
5	5 groiners X 2nd die roll
6	5 merkins X 2nd die roll
7	3 burpees X 2nd die roll
8	5 mountain climbers in cadence X 2nd die roll
9	Dwight Howards across the soccer goal X 2nd die roll
10	5 donkey kicks X 2nd die roll
11	5 star jumps X 2nd die roll
12	20 SSH X 2nd die roll

In the end, the Grinches won the game, which means there will be no Christmas this year.

Mary:  A quick round of Mary was had with Flutter Kicks and Toy Soldiers

COT:  One of the themes of Advent is the Kingdom breaking through.  While parts of it are here, the Kingdom is not fully here and things are not yet as they should be and will ultimately be in the last days.  We have a role in bringing the Kingdom into the world through how we acts in our various callings.  When we work our jobs well for the good of the world, or create good families, or promote harmony in relationships, we are breaking through.  We are to be about something bigger than ourselves and making the world better where we can.