Backblasts

Date: 2023-11-20
AO: sparta
Q: Obadiah
PAX: K-Pop, Ashe, Blue Steel, Crop Duster, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH, imperial walkers, downdog, Don Quixote, arm circles, mtn climbers, warm up lap THE THANG:

Round 1-
Partner A starts doing merkins at every hash yard line and at the 5, 10, 15, 20, etc. does that many BWS. Meanwhile Partner B runs to the opposite goal line and back to pick up at Partner A spot. This continues until 100 Merkins and 100 yards achieved.

Round 2-
Partner A as before me but no BWS, Partner B runs to end zone and 10 big boys and back to replace Partner A and switch. This continues until 100 Merkins and 100 yards achieved.

Round 3-
Solo- lunge walk to the 5 yd line do 5 merkins; lunge walk to 10 yd line do 10 merkins; continues to the 20 for a total of 50 Merkins.

Round 4: At this point we had done 900 Merkins collectively. With 6, each PAX did 17 to finish out with 102

MARY: I don’t think we did Mary but I can’t remember.
ANNOUNCEMENTS: ramble on through Fairfax with Rambler
COT: Q celebrated the life of William T Nelson “Uncle Bill” who passed away a few weeks ago. The memorial service served up Great lessons on humility, including the critical lesson of settling accounts and reconciling with family and friends while you still have air in your lungs. Be the bigger man, think of those who will ne at your funeral ask for and grant forgiveness.

Date: 2023-11-20
AO: ignite
Q: Legacy
PAX: Kodak, Booking, citrus, Big Short, Shake ‘N’ Bake, CableGuy, Roadkill, Wedding Singer, meister, Strange Brew FNGs: None
COUNT: 11
WARMUP:N/A
THE THANG: Run 5 K, 40 Merkins
MARY: None
ANNOUNCEMENTS: Coffee and Sausage and Cheese Biscuits Inside COT: None–Thanks Everyone for Coming Out!

Date: 2023-11-18
AO: thesandlot
Q: Legacy
PAX: Magoo, Heiress, Kitty Hawk
FNGs: None
COUNT: 4
WARMUP: SSH, Imp Walk, Hill Billy, Phelps, RVE, DownDog, WGS
THE THANG: Throw Medicine Balls down the field, switch each time. Next, rounds of 1 Burpee, 2 Bonne Blair, 3 Merkins, 4 Bobby Hurleys, then run down the field; the switch to a session of 2 4-count Shoulder Taps, then 3 4 count Mountain Climbers, and run have the field, then a session of BET YOUR MEDICINCE BALL THROW–you must pay one burpee to throw, then you make a bet of a body weight exercise, For example, YHC’s first best was 10 merkins…FAIL (so YHC paid 20 merkins). Various PAX did well and there’s no need to get into the specifics of who failed twice and all of that. It was fun for the whole family. MARY:
ANNOUNCEMENTS: FC 5k, Arlington Turkey Trot
COT: Be mindful of holiday stress! Don’t require perfection! SYITG!

Date: 2023-11-18
AO: olympus
Q: Yard Sale
PAX: Peanuts, Pop Fly, Obadiah, Rollingstone, Popeyes, Roddick, Ashe, Monk FNGs: None
COUNT: 9
WARMUP: : YES
THE THANG:

Run around Braddock Lake. Performed Dips, Decline Merkins, and Bearcrawls for 30 ft elevation. Played Ultimate Frisbee in flat windy area. Ran back to school.

MARY:
LBCs, World War II’s, Flutter Kicks, Pickle Pointers, Break Dancers, High Plank hold and jump around circle. ANNOUNCEMENTS: Rambler’s 40 Miler on December 2nd.

COT:
Gave thanks to F3. Giggling with men in group! Teehee

Date: 2023-11-18
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: ssh, imperial walkers, Michael Phelps, neck stretch, calf stretch THE THANG: 2 rounds
Sumo squats
Merkins
Overhead press
Kneel ups
Elevated glute bridges
Y stretch

Bird dogs
Archer push-ups
Reverse lunge
Suzanne Sommers

MARY:
Plank
ANNOUNCEMENTS:
COT:
“Even if you’re on the right track, you’ll get run over if you just sit there. “. Will Rogers

Put thoughts into action.