AO: FreeState
QIC: Horshack
PAX: 4 – Deagle, Winston, CashOnly, Horshack
Like many AOs, FreeState dusted off the first BackBlast from 1/1/2011 in honor of F3’s 10th anniversary (with minor modifications ala @Major Payne to stretch out beatdown)
Warmup : SSH, Imperial Walkers, Windmills, Cherry Pickers, Arm Circles forward and reverse wide and narrow – all x 15 IC
The Thang:
Introduction to basic exercises (x 15 IC):
- Merkins – 4 count
- Wide-Arm Merkins – single count
- Diamond Merkins – single count
1 x track lap
Introduction to basic exercises (x 15 IC):
- Dollys
- Flutter Kicks
- The Little Baby Crunches
2 x track lap
Introduction to basic exercises (x 15 IC)
- Side-Straddle Hop
- Squat Thrust
- Mountain Climber
1 x track lap
Jacob’s Ladder 1-2-3-4-5-4-3-2-1 Burpees (sprint up, recover down)
30 seconds on / 15 seconds hold / 15 seconds recover
- Round 1: Jump squats / Squat hold / recover
- Round 2: Jump rope / High plank / recover
- Round 3: Star jacks / Reverse plank / recover
Mary
· Flutter x 15 IC
· Leg Lift Rosalitas x 15 IC
· LBC x 15 IC
· Freddie Mercuries x 15 IC
· V-lifts x 10 OYO
COT:
- Q-Source F1: Foundation Disruption.
- "Leaders influence movement to advantage." Fitness provides a clear advantage to attract followers initially – Fellowship and Faith keep the PAX coming back.
- "Movement causes disruption of the status quo" Being an independent consultant for about 15 years did not require much disruption and created a lot of comfort in the status quo. So now that I’ve sold my business my role in the new company is serving as a full time influencer which makes me very uncomfortable. Hats off to the influencers – people who disrupt the status quo!
F3 The Capital 