Backblasts

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

Date: 2024-12-19
AO: freestate
Q: Gherkin
PAX: Pigeon, Deagle, Dungeon Master, FIFA (F3 The Capital), Horshack, Bluto, Bachelor, Cannoli, Shepard FNGs: None
COUNT: 10
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the exercise for that round, and the Shooter continues to roll until he rolls the Point or craps out. – If the Point is rolled, all PAX win and perform that round’s exercise – If the Shooter craps out, all PAX perform that round’s exercise plus 5 burpees

Exercises:
4 – 15 Mountain Climbers (IC),
5 – 20 Coupon Squats,
6 – 10 Thrusters,
8 – 20 Merkins,
9 – 20 Coupon Curls,
10 – 15 Overhead Press

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• Thirst Thursday is tonight at inn at Glenn Echo – don’t forget your white elephant gift! – Monthly challenge for January is burpees (100 per day),
• AMBAB – last Saturday in Jan.
• ARC in February

COT
Alastair Humphreys has written a book titled “Micro Adventures”
Most of us can’t afford the time or cost to take a large adventure – like hiking the Appalachian trail – but we can find time for micro adventures.

– A microadventure is an adventure that is short, simple, local, cheap – yet still fun, exciting, challenging, refreshing and rewarding.

– Do them with your family
• Camp in your backyard
• Visit as many monuments as you can in 1 day (be sure to take a POL at each one) – Do them with F3
• AMBAB, ARC, 9-11 stair climb
• Monthly Challenges
• Visit a downrange AO

Tags: freestate, Pigeon, Deagle, Dungeon Master, FIFA (F3 The Capital), Horshack, Bluto, Bachelor, Cannoli, Shepard

Date: 2024-12-19
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1
WEATHER:
36° and windy

WARMUP:
20 cc each
SSH
Hairy Rokettes
Michael Phelps

THE THANG:
11s with Burpee’s, stairs, 10 second Al Gore’s
1 mile run 7 min

MARY:
Bonus 10 second Al Gore

COT:
Prep for Quip and his M with house changes in the new year
Prayers for pax traveling this season

Tags: edge_of_reason, Quip

Date: 2024-12-18
AO: ignite
Q: 2 percent
PAX: Fitz-Hume, meister, Legacy, Mulligan, AI, Popeye, Flat Tire, Goldfish, Booking FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: After a brief fellowship lap the PAX gathered around in a circle at a random office parking lot 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 burpee was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• Mosey’d to the parking lot where the PAX paired up. Each pair took turns carrying the Festivus pole ~100m through the parking lot and back while the other PAX does a high knee skip. • Remaining PAX performs the following until each team returns: o Mountain Climbers
o Soccer kicks
o Star Jumps
o Heisman Shuffle
o Bonnie Blairs
• Flying Dutchmen to one end of the parking lot – 20 merkins
• Backwards Flying Dutchmen to the other end of the parking lot – 20 curb dips, rinse and repeat 3 times
• Ring of Festivus Fire – each PAX performs 5 goblet squats with the pole whilst the remaining PAX hold plank

MARY: Alabama Prom Date, Nolan Ryan’s

ANNOUNCEMENTS: AMBAB, the ARC, Horizon 12/25 beatdown

COT: No matter what 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: ignite, Fitz-Hume, meister, Legacy, Mulligan, AI, Popeye, Flat Tire, Goldfish, Booking