Author: f3nano

AO: FreeState
QIC: @Horshack
PAX: 3 @Deagle, @Winston, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Arm Circles 10 frontwards small, then 10 wider, then 10 backwards small, then 10 wider

· Side Straddle Hop (SSH) x 20 IC

· Deep Squats x 20 IC

· Side Straddle Hop (SSH) x 15 IC

· Cherry Pickers x 15 IC

· Side Straddle Hop (SSH) x 10 IC

· Windmills x 15 IC

· Side Straddle Hop (SSH) x 5 IC

The Thang:

· Playground of Pain:

· Circuit #1 AMRAP 45 seconds on, 15 seconds recover

· Deep Squats

· Dips

· Sit-through Planks (Thanks @Winston – almost as easy as break dancing!)

· DORA – 3-2-1 on the blacktop (Partner #1 does the reps, Partner #2 takes a lap around the blacktop in between)

· 300 reps of Ozzy Osbournes (overhead claps)

· 200 Deep Squats

· 100 Merkins

· Circuit #2 AMRAP 45 seconds on, 15 seconds recover

· Pull Up Rows

· Bonnie Blairs

· Mountain Climbers (?)

· Jacob’s ladder: 3 – 2 – 1 Burpees

Mary:

· Flutters x 25 IC

· Reverse Crunches x 20 IC

· Flutters x 20 IC

· LBC x 20

· Flutters x 15 IC

· E2K x 10 each side

· Flutters x 10 IC

· Starfish x 10 OYO

· Flutters x 5 IC

AO: FreeState
QIC: @Deagle
PAX: 3 @Deagle, @Winston, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Mountain Climbers x 15 IC

· Moroccan Nightclub x 30 IC (arms to the sides shoulder height, rotate palms up/down IC)

· Randys x 25 IC (arms straight out, palms down, arms up and down 6 to 12 inches IC)

· Merkins (traditional pushups) x 15 IC

· Cherry Pickers x 15 IC

· Crunchy Frog x 15 IC (V shape, open up and wrap your legs)

· Wind mills x 15 IC

· Travolta planks x 15 each side IC

· Light jog around the field

The Thang:

· 2 sets of 3 exercises (pulled from the F3 card pile), 45/15, 40/20

· Jacob’s ladder between sets

Mary:

· Flutters x 15 IC

· Dolly x 15 IC

· LBCs x 15 IC

· Dying Cockroach x 15 followed by 10 Freddie Mercury IC

· American Hammer x15 IC

· Reverse Crunches x10 IC finishing with Freddie Mercury IC

AO: #Olympus
QIC: @Zeus, @Pop Fly Q’d eight of the 15 PAX on other half of field to comply with COVID regulations.

The PAX: 15 including one FNG (welcome to F3 Rambler!)

WarmUp: Side Straddle Hops, Willie Mays, Clockwise and counter clockwise arm circles, One lap mosey around track

The Thang: NO EQUIPMENT FILTHY- FIFTY

50 Hand release Push- Ups
50 Jump Squats
25 Burpees
50 Mountain Climbers
50 Big Boy Sit – Ups
25 Burpees
50 Michael Phelps
50 Air Squats
50 Shoulder Presses
25 Tuck Jumps
50 Lunges
50 Flutter kicks
50 Tricep Dips
25 Tuck Jumps
50 Calf Raises
50 Freddie Merkeries
50 Man Makers
50 Pop Fly’s Famous Pickle Pounders (withe eye contact required 😜)

Mary: Another one lap mosey around track. Never ending ab exercises along with an incredible ab exercise on your 6 spelling of HAPPY Birthday ZEUS with legs!

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. Special thanks to @Hightower for pushing an idea that I spoke of out loud back in latter part of September. Also thanks @Hightower for plotting our course as well as spray painting Arrows for PAX to follow. Special thanks to @El Niño and @Gadget for your help as well. Many, Many, Many (I can’t say Many enough) Thank You to all Pax, M’s and 2.0 for taking time showing up and @Jag with AO: SITE #thefarm for conducting and participating in the party as well!

Take away message:

“You can’t help getting older, but you don’t have to get old.” – George Burns

Sent from Yahoo Mail for iPad

AO: Sparta

QIC: Nano

The PAX: El Nino, Yard Sale, Zeus

WarmUp: SSH, Willy Mayes Haze, arm circles, Michael Phelps, and cherry pickers

The Thang: The PAX started with a quick mosey to the Sparta rock stadium with some butt kickers, high knees, and fast feet.

We each took our own row and began name that artist. The PAX had 1 minute to name the band or singer, if they were unsuccessful, it was a 3 manmaker penalty.

To make it a little easier, the artists were in alphabetical order so at least they had a letter as a clue. The exercises were:

• Absolution 8-count plank iron
• Bonnie Blair’s
• Caterpillar Jumps
• Dancing Bears
• Elcapitan -Walking Lunge
• Freddie Mercury – crunch oblique
• Global Warming – In a circle, bent legs, call out 2 exercises
• Hillbillies
• Inch worm
• Joe Louis – Punch Punch Duck Recover
• Kicks
• Lunges
• Merkins
• Non-Alternating Shoulder Taps
• OllieNorths – Carry a man around on your back <—Replaced with air-squats

COT: On 12/18/1865, the 13th amendment was officially accepted after a majority of the states approved it. That was almost 3 years after the emancipation proclamation. I think it is important to recognize that our country has had a troubling past, and it can be extremely slow at change. But, we need to keep in mind that throughout time, we do continue to get better and improve the lives of everyone in this great country. So look to the future with confidence that these conflicted times will once again lead to a better nation. This starts with each of us doing our part and trying to look at everyone as people, regardless of their views.

AO: Virtual

QIC: Infinity

The PAX: 2 percent, Brooklyn, and Rocketman

WarmUp: 20 SSH IC, 10 Air Squats IC, 10 Michael Phelps IC, 14 Arm Circles with raised leg IC, 10 Merkins, 15 Mountain Climbers IC.

The Thang: Kalsu!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:

100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees.

After recovering from Kalsu, we did interval training swapping between a running/cardio and strength training movement.

30 sec Jog in Place, Butt Kickers, and/or High Knees in between the following:

10 Merkins

20 Coupon Reverse Lunges

10 CDDs IC

15 Coupon Swings

10 Goblet Squats

10 Shoulder Press

Mary:

14 Jackknife Crunches

14 Penguin Crunches IC

14 American Hammers IC

10 Superman Holds

14 Dying Cockroaches

Observations: Kalsu is a challenging workout. YHC admits that he didn’t feel like doing this hard of a workout this morning; however, the determination of the PAX to stuck with it kept us going to achieve a great burn.

Announcements: This weekend is YHC’s 18th wedding anniversary. Jag will be leading a great, challenging workout at the Farm in conjunction with Olympus. For our virtual workouts, we need to decide whether to hold a workout on Christmas morning.

COT:

Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

@channel