Backblasts

Date: 2025-12-20
AO: thefarm
Q: Trilogy
PAX: Firehead
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
3+ miles
ANNOUNCEMENTS:
FIrehead Q on Monday
COT:
Family dynamics around the holidays

Tags: thefarm, Firehead

Date: 2025-12-19
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Center pax: 10 jump squats 10 merkins 10 SSH

Other pax:
merkins until center pax is complete

squats

LBCs

low plank

Mosey

Center pax: 5 burpees, 10 squats, 10 thrusters

Other pax: plank jacks

high knees

reverse lunges

SSH

Mosey

MARY:
10 big boy sit-ups
10 scissors
10 FM
40 LBC

ANNOUNCEMENTS:

COT: RIP to Greg Biffle and his family

Tags: potomac-rising, Jeremy Hurlbutt

Date: 2025-12-20
AO: thesandlot
Q: 2 percent
PAX: The Tulip, Hobbyhorse, Baywatch, Rim Fire, Tariff, Shake ‘n’ Bake, Trademark, Jag, Klinger, Maguire, Hard Knox, Gherkin, MessY FNGs: None
COUNT: 15
WARMUP: Honkers; SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: After a brief fellowship lap around the bus circle the PAX gathered around in a circle on the sports ball fields 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.
• Turf – pair up, 1 PAX carries the Festivus pole (or coupon of choice) to the fence 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
o Football Fast Feet/Get Downs
• 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 a round of 10 Step Ups, 20 Derkins and 30 Dips
• Mosey back to the field for the Festivus Ring of Fire – PAX took turns doing Festivus Pole goblet squats, bear crawls, planks and body weight squats

MARY: Glute Bridges, Farmer Dan’s, Alabama Prom Dates, Nolan Ryans

ANNOUNCEMENTS: Slack migration today, Monthly/Yearly Challenge, Wreaths Across America 1/10

COT: Traditions are important. Even the silly ones. No matter what holiday you celebrate, real, fictitious, or nothing at all….QIC would like to wish all of you and your families a safe and happy December and a joyous New Year.

Tags: thesandlot, The Tulip, Hobbyhorse, Baywatch, Rim Fire, Tariff, Shake ‘n’ Bake, Trademark, Jag, Klinger, Maguire, Hard Knox, Gherkin, MessY

Date: 2025-12-19
AO: thepatriot
Q: Summit , Boardwalk
PAX: Lazlo, Rim Fire, Shake ‘n’ Bake, citrus, SAAS, Gherkin, Muggins, Smokey, CableGuy, Strange Brew, Deliverance, Bob the Builder, Bone FNGs: None
COUNT: 15
WARMUP: IC:SSH, IW, HB, MP, CP, WMH, DD, WGS, CK

THE THANG:
– Tempo Set: Bulgarian Split Squats, Copperhead Squats, Durkins
– Tabata: 20 sec work/10 secs rest X 8 sets…alternate step ups/jump ups & shoulder taps – Dora: 50 urkins, 75 cactus jump squats, 50 crunches on steps – Mosey to parking lot for relays
– Relays: Bear crawl/burpees, Crab walk/v-ups, Lunge walk/squats, Lurpees

MARY: N/A

ANNOUNCEMENTS: Happy Hour, Disco’s birthday beatdown

COT: Summit shared that birthday/year end that it is time to take a step back and reassess priorities. Pointed to Boardwalk who inspires with his focus on his interest/passion to pursue firefighting and give back to his community. Boardwalk thanked PAX for their support and shared that F3 got him conditioned for fire training.

Tags: thepatriot, Lazlo, Rim Fire, Shake ‘n’ Bake, citrus, SAAS, Gherkin, Muggins, Smokey, CableGuy, Strange Brew, Deliverance, Bob the Builder, Bone

Date: 2025-12-19
AO: horizon-ao
Q: 2 percent
PAX: Booking, Disco, Kodiak, Groundhog, Attache’, sticks, Goose FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: After the warmup exercises, fellowship lap to the soccer field where the PAX learned 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.
• 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. • Remaining PAX performs the following until each team returns: o Mountain Climbers
o Star Jumps
o LBC’s
o Heisman Shuffle
o Bonnie Blairs
• Pull up bar – 3 rounds, max effort or 10 second hold, remaining PAX performed: o Soccer kicks
o Peter Parkers
o Freddie Mercuries
o Dips
o Break Dancers
• 1 rounds 20 Step ups/20 Derkins
• Mosey back to the field for the Festivus Ring of Fire – PAX took turns doing Festivus Pole goblet squats, bear crawls, planks and body weight squats

MARY: Glute Bridges, Farmer Dan’s, Alabama Prom Dates, Dirty Dog, Nolan Ryans

ANNOUNCEMENTS: Happy Hour 12/19 5pm Taqueria Poblano, Wreaths Across America pick up 1/10

COT: Traditions are important. Even the silly ones. No matter what holiday you celebrate, real, fictitious, or nothing at all….QIC would like to wish all of you and your families a safe and happy December and a joyous New Year.

Tags: horizon-ao, Booking, Disco, Kodiak, Groundhog, Attache’, sticks, Goose