Backblasts

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

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