Backblasts

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

Date: 2024-12-18
AO: ao-the-bullpen
Q: Rambler
PAX: Infinity, Peloton, Trolley, Crop Duster, Peanuts
FNGs: None
COUNT: 6
WARMUP: sshophop, WGS, wmh
THE THANG: golf game, rice toss
MARY: LBC. Dead starfish, flutters
ANNOUNCEMENTS: waba, wreath cleanup, arc
COT: commitment for 2025. Make one. A small one for the better. Pickup a q next month…get out there in the gloom!

Tags: ao-the-bullpen, Infinity, Peloton, Trolley, Crop Duster, Peanuts

Date: 2024-12-18
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Tiger Lilly, Groundskeeper, ShamWow, Promoter, Tom Pollak, RA, William Savage FNGs: None
COUNT: 8
Warm-Up (5 Minutes):
– 25 planned SSH (We sustained SSH until Buckeye parked, returned to his car and then joined us for at least one) – 20 Windmills
– 15 Imperial Walkers
– 10 Merkins
– 25 High Knees

The Thang:
Round 1: (12 reps each exercise, AMRAP for 8 minutes)
1. Burpees
2. Squats
3. Carolina Dry Docks
4. Big Boy Sit-Ups
5. Plank Jacks
Round 2: (17 reps each exercise, completed in sets)
1. Mountain Climbers
2. Merkins
3. Lunges
4. Flutter Kicks
5. Dips
6. Incline merkins
Round 3: (1981 Challenge)
1. 19 Jump Tucks
2. 81 SSH (single count)
Round 4: (43 total reps across each exercise)
1. 43 Total Air Squats
2. 44 Total American Hammers (22 four count)
3. 43 Total Shoulder Taps
4. 43 Total LBC
5. 43 sec Plank
6. 43 sec Right Plank
7. 43 sec Left Plank

Cool Down (Since Mary was incorporated):
1. 12 Forward Arm Circles
2. 25 Willie Mays Hayes (was planning 17, but forgot to stop at 17)

Announcements:
Be on the look out for a poll in the WhatsApp for the next couple Wednesdays since they will be Christmas and New Years morning.

COT:
I said some words that were not very motivational or fully thought out.

Tags: potomac-rising, FIFA (F3 The Capital), Tiger Lilly, Groundskeeper, ShamWow, Promoter, Tom Pollak, RA, William Savage