Backblasts

Date: 2024-12-20
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Pad Thai, Firehead, Sparky_The Farm, Matthew – Running Man FNGs: None
COUNT: 7
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, Seal Claps, Mountain Climbers, and short Mosey.

TheThang: Package Deliveries!
Perform the following, all with a coupon, unless otherwise noted: Round 1: UPS
– 22 Shoulder Press
– 22m Walking Lunge
– 22 Goblet Squats
– 22m Walking Lunge
– EC: 15 Burpees when Q didn’t like the “Christmas” song that was playing
Facts about the UPS: Originally known as the American Messenger Company specializing in telegraphs, UPS has grown to become a Fortune 500 company and one of the world’s largest shipping couriers. UPS is the largest courier company in the world by revenue, with annual revenues around US$85 billion in 2020, ahead of competitors DHL and FedEx.

Round 2: FedEx
– 22 Derkins off bench (no coupon)
– 22m Murder Bunnies
– 22 Reverse Lunges
– 22m Murder Bunnies
Facts about FedEx: The name “FedEx” is a syllabic abbreviation of the name of the company’s original air division, Federal Express, which was used from 1973 until 2000. FedEx today is best known for its air delivery service, FedEx Express, which was one of the first major shipping companies to offer overnight delivery as a flagship service. FedEx’s prominence in both the United States and the world have made it a common topic in popular culture, with examples including the film Cast Away. FedEx’s air shipping services have made its main hub (aka the “Superhub”) at Memphis International Airport the busiest cargo airport in the world by 2020, and Hong Kong second-busiest cargo airport in the world behind Memphis. And, as Professor Robert Langdon observed, the FedEx logo has a hidden symbol depicting the company’s forward motion. Once you see it, you cannot unsee it.

Round 3: Amazon
– 22 CDDs (no coupon)
– 22m Coupon Drag
– 202 Thrusters
– 22m Coupon Drag
Amazon uses many different transportation services to deliver packages. Amazon-branded services include:
– Amazon Air, a cargo airline for bulk transport, with last mile delivery handled either by Amazon Flex, Amazon Logistics, or the United States Postal Service.
– Amazon Flex, a smartphone app that enables individuals to act as independent contractors, delivering packages to customers from personal vehicles without uniforms. Deliveries include one or two hour Prime Now, same or next day Amazon Fresh groceries, and standard Amazon.com orders, in addition to orders from local stores that contract with Amazon.
– Amazon Logistics, in which Amazon contracts with small businesses (which it calls “Delivery Service Partners”) to perform deliveries to customers. Each business has a fleet of approximately 20–40 Amazon-branded vans, and employees of the contractors wear Amazon uniforms.

Round 4: USPS
– 11 Hand-on-Block Merkins, alternating
– 22m Rifle Carry
– 22 Cleans
– 22m Rifle Carry

Round 5: DHL
– 200m Medicine Ball Tossing Passes, Indian-Run Style
– 2 Burpees each time the ball hits the ground

Mary: Flutter Kicks, WWIII’s, Side Crunches, Rope Climbers, Shoulder Taps, American Hammers, and LBCs until the time ran out

Announcements:
– Ruck tomorrow by Sparky.
– Running Man Q on Monday (regular time).
– EC Workout on Tuesday, 12/24 with Infinity Q.
– No workout Wednesday, 12/25.

CoT: YHC reflected on his 22 years of marriage, celebrating its anniversary today. It is worth the effort to invest time and energy into sustaining your marriage. Choose your wife again, have the heart-to-hear talk with her, take her out, go on a romantic getaway, and you’ll be grateful.

Tags: thefarm, F-No, Squatter, Pad Thai, Firehead, Sparky_The Farm, Matthew – Running Man

Date: 2024-12-20
AO: horizon-ao
Q: 3 mile
PAX: Hobbyhorse, Kodiak, sticks, Disco, Attache’
FNGs: None
COUNT: 6
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch THE THANG –
– Mosey to yorktown coliseum
1. Stops along the way, added an exercise at each stop: merkins, lunges, dry docks, monkey humpers, – At coliseum
1. 3 sets Step ups, dips, split squats, derkins
2. 3 sets: aussie pull-ups, freddie mercuries
– Run home; share holiday memories or intentions
MARY:
– LBCs, russian twists, flutter kicks
ANNOUNCEMENTS: Christmas workout; normal time
COT:
– Back to intentions – Let’s all focus on being patient and present and appreciate quality time with family, realizing that time moves fast

Tags: horizon-ao, Hobbyhorse, Kodiak, sticks, Disco, Attache’

Date: 2024-12-18
AO: thefarm
Q: Firehead
PAX: Sparky_The Farm, Matthew – Running Man, Pad Thai, F-No
FNGs: None
COUNT: 5
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:
Tabata Squats x 8
Tabata Merks x 6

Sprint Back
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Sprint Far
Tabata SSH x 8
Tabata American Hammer x 8

Sprint Back
Tabata Burpees x 4
Tabata LBCs x 6

MARY:

None

ANNOUNCEMENTS:

COT:
Sometimes it can be frustrating if it seems that certain people only come to you when they need something or help from you. However, consider that they see you as a source of light whenever they are in their time of darkness.

Tags: thefarm, Sparky_The Farm, Matthew – Running Man, Pad Thai, F-No

Date: 2024-12-20
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Peloton
FNGs: None
COUNT: 2
THE THANG: Mini (half) Murph – Light
– Run one half mile
– 100 50 pull ups
– 200 100 merkins
– 300 150 squats
– Run one half mile

MARY:
– LBCs
– Flutter Kicks
– Burpees
– SSH hops (thank you for this Rambler!)
– American Hammers

ANNOUNCEMENTS:
– keep an eye out for wreath cleanup in early Jan at Arlington – Bullpen is now a Wednesday/ Friday AO
– No beatdown on Christmas Day

COT: Tale of Two Wolves
One evening, an elderly Cherokee told his grandson about a battle that goes on inside each of us.

He said, “My son, the battle is between two ‘wolves’ inside us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.”

“The same fight is going on inside you—and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf wins?”

The old Cherokee simply replied, “The one that you feed.”

Tags: ao-the-bullpen, Hostess, Peloton

Date: 2024-12-19
AO: thehighlands
Q: 2 percent
PAX: Summit, Hobbyhorse, fred wixson, LTD, Katniss, Hard Knox FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG:
After a brief mosey the PAX gathered around the circle at the 50-yard line to learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a merkin was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• 50 yard line – pair up, 1 PAX carries the Festivus pole to the goal line and back while the other PAX does a high knee skip. Switch exercises at the goal line: o Mountain Climbers
o Star Jumps
o LBC’s
o Heisman Shuffle
• Mosey to the playground – 3 rounds of max effort for pull ups while remaining PAX performs o Soccer kicks
o Peter Parkers
o Freddie Mercuries
• Mosey to the blocks for 2 rounds of Upper Deckers, Dips and Derkins – 20 reps each
• Ring of Festivus Fire – 5 goblet squats with the pole while remaining PAX hold plank
• 2nd Ring of Festivus Fire which was a terrible idea –1 PAX bear crawling around the circle, 1 PAX performing goblet squat or stationary rifle carry with the pole while remaining PAX held Al Gore

MARY: Flutter Kicks, Alabama Prom Date, Nolan Ryan’s

ANNOUNCEMENTS: Horizon 12/25 beatdown, ARC, AMBAB

COT: Traditions are important, no matter how silly or insulting they can be. Whichever holiday you celebrate, real, fictitious, or nothing at all….I wish all of you and your families a safe and happy December and a joyous New Year.

Tags: thehighlands, Summit, Hobbyhorse, fred wixson, LTD, Katniss, Hard Knox