Author: f3nano

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!

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Disco; Einstein; Kodiak; Obidiah; Sunshine; Mayberry; Magoo; Sticks; Major Payne; Lightspeed

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC; Down Dog/ Up Dog

THE THANG: To promote social distancing half the PAX lined up on one endline and the other half at midfield and every 2:15 performed 10 burpees (variations below) and a run (variations below) to midfield and back or, for those starting at midfield, to the opposite endline and back.

(1) Regular
(2) One-legged (5x each leg)
(3) 8-count (Plank Jack added)
(4) Regular (karaoke instead of run)
(5) Broad jump burpee
(6) Burpo (start and end in squat position)
(7) Regular (skip instead of run)
(8) Diamond Dave burpee (Burpee with diamond merkin)
(9) HRB (hand release burpee)
(10) Regular (gallop instead of run)
(11) Jackees (2 SSHs at top of each burpee)
(12) Prison cell burpee (ouch!)
(13) Regular (backwards run)
(14) Star jack burpee
(15) Tony Hawk burpee (360 degree jump at end of each)

MARY: Flutter kick x20; LBC x50

CIRCLE OF TRUST: Browns are in the playoffs. While I wouldn’t normally recommend emulating the Browns organization, there may be some lessons to be learned in coming back from 0-16:
(1) Perseverance;
(2) Finding the right mix of people to bring out the best in each other; and (3) Making your own luck.

AO: The Patriot

QIC: Lucius

THE PAX:
Cable Guy; Elvis; Fuzz; Lazlo; Roadkill; Shirley; Slap Shot; Undertow; Wedding Singer

THE WARM UP:
SSH; Wind Mills; Cherry Pickers; Rockettes; Downward Dog; Cobra; 5x Burpees

THE THANG:
2020s: PAX ran the field in ten yard increments, performing 20 repetitions of an exercise, then returning to the goal line for 20 BWS. Exercises included: Merkins (10 yard line), Lunge Steps (20 yard line), Dry Docks (30 yard line), Jump Squats (40 yard line), Alternating Shoulder Taps (mid-field), Bonnie Blairs (opposite 40), Air Presses (opposite 30), and Wide Merkins (opposite 20). PAX ran out of time to complete overhead claps.

Very Long Way to Go: Each PAX farmer carried two cinderblocks in a circuit (including and down two flights of stairs) for 15 minutes. PAX performed 5x Merkins each time they put the blocks down. Modify to single-block rifle carry as needed.

Bearmuda Triangle: PAX bear-crawled the 35 yards between the corners of a triangle, then performed rest exercises at the corner until relieved. Rest exercises included burpees, air presses, and overhead claps.

THE MARY:
50x LBCs; 20x Flutter Kicks

THE COT:
2020 was a challenging year. We may have a very long way to go before COVID-19, school closures, and forced work-from-home recede for many PAX. Much like a 15-minute farmer carry, focusing on achievable short-term goals allows one to survive long-term challenges. Set goals, stay strong, and support your fellow PAX.

AO: BRMS

QIC: MicroChip

The PAX: Shute, Hydro, Bobcat, Rikers, Refueler, Brisket, DialTone, Hoff, Bolt, Nolan

WU: SSHs, Phelps, Lunges, Shoulder Circles, Calf Stretching, CK and 10 Burpees

Thang 1: Cross lot challenge!

• 15 Dips and mosey across the pavilion
• 6 Burpees and mosey back (30 total)
• Repeat 5 times

Thang 2: Intro to bands for everyone!

Moved it to the frozen grass soccer field as the parking lot was ice.

• Plank w/ tap (15 in cadence)
• 10 banded Burpees or Ankle jumping jacks (30 total)

Bernie Sanders down

• Butterfly squats (20)
• Squat Jacks (15 in cadence)

Right side shuffle back

• Side leg lifts (20 total each side)
• Plank Jacks (10 in cadence)

Left side shuffle down

• Seal Jacks (15)
• Pickle pointers (20)

Bernie Sanders back

• 10 banded Burpees

Bear crawls bands around wrist back

Mary: 10x everything in cadence: LBCs, alternating toe touch sit-ups, heel tappers, American hammers, never-cross dolly and of course… 10 more Burpees

COT: Reflection on 2020 and the good things that came out of it. Time with family and the 2.0s as well as some of the positive things to come out of 2020.

Appetizer Burpee Crew PAX: Shute, Bolt, Brisket, MicroChip (Total of 70 pre-workout)

Welcome FNG = Nolan!

AO: The Farm

QIC: Infinity

The PAX: Cadence, Infinity, Buzz, Chile, Dungeon Master, and Running Man

WarmUp: Don Quixotes, Cherry Pickers, Imperial Walkers, Michael Phelps, SSH, and LBAC with raised leg

The Thang:

F3 Monopoly (aka, F3opoly)

Split the PAX into two teams, each competing against each other to see who could go around the game board more. At each “property square” around the board, the teams performed exercises before rolling the dice to move again.

Observations: One team clearly outshone the other, going around the board multiple times.

COT:

“I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time.” – Michael Phelps