F3FreeState Back Blast Oct 6 2020

Catching up on some of my old Back Blasts

October 6, 2020. . .

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816

QIC:
@Horshack,

The PAX: 3
@Horshack, @Winston, @BlackDiamond

WarmUp:

• 25 SSH IC
• Light jog x 3 laps around blacktop
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Figure 4 Stretch OYO each leg
• Wind mills (aka Don Quiotes) x 10 IC

The Thang:
Circuit First Round – all exercises 45 seconds, 15 seconds to recover and get to next

• Step Ups
• Dips
• Squats
• Erkins

Jacobs Ladder 1-2-3-2-1 BurpeesCircuit Second Round – Repeat First Round

Mary:

• Flutters x 15 IC
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Freddie Mercury x 15 IC
• Protractor for 90 Seconds followed by 10 Flutters IC

COT:

• Count-o-rama – 3
• Forgot to snap photo
• Announcements:

1. Q-School – Oct 24 (Saturday);
2. Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
3. CSAUP before Veterans Day (Sat Nov 7th)