Backblasts

Date: 2025-12-03
AO: compound
Q: Poe
PAX: Hightower, Sunny, Yardbird, citrus, Monk
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS, updog, mosey to parking garage

THE THANG: Exercises set to Cupid Shuffle

Round 1: Down, down = airsquats, to the left/right = forward/backward lunges, other lyrics = mosey
Round 2: Down, down = merkins, to the left/right = plank shuffle left/right, other lyrics = mosey
Round 3: Down, down = sit ups, to the left/right = penguin ankle taps, other lyrics = hold Al Gore

3 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 = hybrid of round 2 & 3

MARY: included

ANNOUNCEMENTS: book club tomorrow chez Rambler, football Saturday morning at 7:00 at Compound

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: compound, Hightower, Sunny, Yardbird, citrus, Monk

Date: 2025-12-03
AO: theaerie
Q: Stewie
PAX: Lonestar, Halo, Chasqui
FNGs: None
COUNT: 4
WARMUP:
The basics

THE THANG:
Exercise > Mosey > MoM

Do the following exercises where coupon lands in the soccer field lines:

Yellow Sidelines – thrusters
Yellow Penalty box – curls
Yellow Goal box – WWII situps

Start at sideline with block do exercise
Mosey to both sidelines land back to block.
Murderbunny to next line
Do exercise
Mosey to both sidelines
Murderbunny…
Get coupon to opposite sideline

Reverse back same thing replace
Sidelines – kbell swing
Penalty box – Squat
Goal box – Outlaws

MARY: nope

ANNOUNCEMENTS:
12/22 xmas light ruck

COT:

Live Your Creed
By Edgar Guest

I’d rather see a sermon than hear one any day,
I’d rather one should walk with me than merely show the way. The eye’s a better pupil and more willing than the ear;
Fine counsel is confusing, but example’s always clear.

And the best of all the preachers are the men who live their creeds, For to see good put in action is what everybody needs.
I soon can learn to do it if you’ll let me see it done;
I can watch your hands in action, but your tongue too fast may run.

The lectures you deliver may be very wise and true,
But I’d rather get my lessons by observing what you do.
For I may misunderstand you and the high advice you give,
But there’s no misunderstanding how you act and how you live.

Prayers

Tags: theaerie, Lonestar, Halo, Chasqui

Date: 2025-12-03
AO: thepatriot
Q: Strange Brew
PAX: Trademark, Piano Man, Ice Tea, Hops, Booking, Big Short, Shake ‘n’ Bake, Lazlo, CableGuy, Ripcord, Rim Fire FNGs: None
COUNT: 12
WARMUP: usual
THE THANG: 3 rounds of derkins and step/jump-ups; 2 trips over Little Falls Hill Rd with 1/2 PAX doing sets of 5 burpees, 10 merkins, 20 American hammers, 40 LBCs, and 80 calf raises while 1/2 PAX running; ring of fire MARY: flutter kicks, toy soldiers, dirty dog, donkey kicks, LBC, flutter kicks ANNOUNCEMENTS: see announcement channel re flag football and wreath laying
COT: don’t argue at gas stations and it’s often better to diffuse the situation regardless of whether you are in the right

Tags: thepatriot, Trademark, Piano Man, Ice Tea, Hops, Booking, Big Short, Shake ‘n’ Bake, Lazlo, CableGuy, Ripcord, Rim Fire

Date: 2025-12-03
AO: ignite
Q: Goldfish
PAX: Summit, Kodak, Popeye
FNGs: None
COUNT: 4
WARMUP: The usual suspects

THE THANG:
4 corners
Corner 1:
10 burpees
rifle carry to corner 2

Corner 2:
40 curls
Lunge walk to corner 3

Corner 3:
40 coupon squats
rifle carry to corner 4

Corner 4:
40 overhead press
Lunge walk to corner 1

Repeat 4x total but decrease amounts of exercises by
8, 6, 4, 2 burpees and 30, 20, 10 other exercises

Followed by 11s of shoulder taps and mountain climbers

MARY: See 11s

ANNOUNCEMENTS: thelongestyard on Saturday at compound!

COT: for all the joy this season brings with kids and events, don’t forget that it is an incredibly difficult season for some. encourage pax to remember this and reach out to those that might be having a tough time.

Tags: ignite, Summit, Kodak, Popeye

Date: 2025-12-03
AO: thefarm
Q: Squatter
PAX: Firehead, Trilogy
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC

ANNOUNCEMENTS:
Lumbergh Q Friday
Trilogy Q Saturday Ruck

COT:
When people ask, “What is my life purpose?”
What they’re actually asking without realizing it is: “How can I use my time in a way that feels meaningful?” You don’t find your purpose.
You build your purpose, experiment by experiment, mistake by mistake.

Tags: thefarm, Firehead, Trilogy