Author: f3nano

AO: PatriotQIC: Fish FryThe PAX: 12 Pax posted strong. Bone, Situation, Sherpa, Wedding Singer, Lucius, Citrus, Lazlo, Cable Guy, Spokes, Fish Fry, Maguire and RoadkillWarmUp: High Knees, Butt Kickers, High Skips, FrankensteinsThe Thang:As YHC learned from Citrus, Nolan Richardson was a coach at University of Arkansas that had his team play such hard defense that is was called 40 minutes of hell. This exercise from the Exicon was modified to fit the format of 30 minutes, but YHC did not have any clever sports references to 30 mins of hell, so we’ll just call it a reduced Nolan Richardson.

It is basically an extended Dora. Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a " Bobby Hurley" & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.

1. Burpees (100).

2. Imperial Squat Walkers (200).

3. Big Boy Sit-Ups (100).

4. Little Bitty Arm Circles (200).

5. Merkins (100).

6. Dips (200).

The great thing about the framing of this exercise is that running 50 yards forward was considered rest. Otherwise, it is a solid 30 mins of work.

Mary: Freddy Mercury’s, LBCs, Flutter kicks, COT: I recently read a post on leadership that worked from the quote "If you see a turtle on a post, you know it didn’t get there by itself." From this, YHC offered 2 points. First, the original posting noted that God put the awkward you in the post of leadership for his own purposes for His glory. Use it well. Second, you didn’t get to your leadership position all by yourself. Remember those who helped you to get there.

AO: The Patriot
QIC: Lucius
THE PAX: Bone; Cable Guy; Citrus; Coconuts; Comeback (FNG); Fish Fry; Graffiti; Infinity; Pineapple (FNG); Surely; Sherpa (FNG); Wedding Singer.
WARM UP: SSH; Windmills; Cherry Pickers; LB Arm Circles; Downward Dog; Child’s Pose; Cobras.
During the warm up, the PAX answered fun explorer trivia questions, performing a burpee for each questions (*) answered incorrectly:

Q: Famed Viking Explorer Leif Erikson is credited with reaching the coast of Newfoundland approximately 500 years before Columbus set sail. What was the Norse name of the North American settlement founded by Erikson? A: Vinland*

Q: In what Island chain did Christopher Columbus land on October 12, 1492? A: The Bahamas.

Q: Who accompanied Edmund Hillary to the summit of Everest? A: Tenzing Norgay*

Q: The ancient Polynesians discovery and settled most of the islands in the Pacific Ocean using open cockpit canoes. The islands they settled define a triangle What three islands define the Polynesian Triangle? A: New Zealand,* Hawaii, and Easter Island*

Q; Where did Neil Armstrong teach after retiring from NASA? A: University of Cincinatti*

Q: How many times did John Glenn orbit earth in the Friendship 7 spacecraft? A: Three*

Q: What uncharted South American river did Teddy Roosevelt explore after ending his presidency? A: Roosevelt River (f.k.a.. Rio da Duvida (River of Doubt))

Q: How long did it take Charles Lindbergh to fly from New York to Paris? A: 33 ½ hours*

THE THANG:
Magellan Mosey (Round the World)
Marco Polo Burpees (Down on “Marco”; Up with a “Polo”) sprinkled throughout. Not as popular as expected.

The PAX began their exploration by moving through the Seven Cs: Crawl Bear x 10 yards; Curls x 7 ; Claps (overhead) x 7; Crunches (litty bitty) x 7; Crab Walk x 10 yards; Carolina Dry Docks x 7; C Squats (like a regular squat, but spelled with a “C”) x 7. Set performed 3x for 21 reps of stationary exercises.
The PAX performed 20x exercises in tribute to famous explorers: Ernest Shackleton (Seal Claps/Penguin Crunch Combo); Edmund Hillary (Step Ups); Charles Lindberg (Dive Bomber Merkins);The Ancient Polynesians (Boat/Canoes); John Glenn (Rotating Jump Squats); Columbus (Disoriented Wall stand; Teddy Roosevelt (Overhead Press a Big Stick); Leif Ericson (Lunges (performed with an eye toward the horizon)). Repeat for a total of 40 reps of each.
The PAX finished with AMRAP Seven Cs, trying to reach seven sets of each exercise.
THE MARY: Flutter Kicks; Toy Soldiers

COT: As you explore life, conditions are rarely perfect. The explorers we celebrated today endured heat, cold, wind, rain, ocean tides, and storms. As you move through your week, remember that you must adapt to conditions. Sometimes snow keeps you from the summit. Modify as necessary.

AO: The Highlands (10/1/20)

QIC: Jag

The PAX: Trolley, Toolbox, Bandit and Katniss

WarmUp: Seal Claps, IBAC, Michael Phelps, Weed Pickers, Willy Mays Hays, Down Dog, Cobra Kai, Side Straddle Hops, Imperial Walkers and Gleemakers

The Thang: The PAX moseyed to the goal line of the turf soccer field and performed more Gleemakers. Next was a suicide: a half-speed run to the top of the six-year box and High Knees back; half-speed to the 18-yard-box and Skips back; half-speed to the midfield and Butt-Kickers back; and finally, half-speed the length of the field and Karaoke (both sides) back. The PAX performed three more rounds of Gleemakers and suicides at 75% speed. The first of these featured Merkins, Squats and Freddie Mercuries at the 6-, 18- and 50-yard lines with Bear Crawls back and a full field run. The next included Diamond Merkins, Bonnie Blairs and LBCs with Walking Lunges back and a full field run. The last included Typewriter Knerkins, Dirty Mules and Gas Pumpers with Frankensteins back and a full field run.

Mary: Penguin Crunches, Australian Plank Jacks, James Bonds, WWIIs and Jackknives.

COT: From James Beard Award-winning BBQ pitmaster Rodney Scott: "Every day is a good day." Indeed.

10/10/20

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

QIC:
@Horshack

The PAX: 4
@Horshack, @Winston, @Deagle, and @Forrest (originally from Pittsburgh AO, now living in Beltsville, MD!)

WarmUp: in honor of 10/10/20 (10 + 10 = 20)

• 2 x 10 SSH IC
• 2 x 10 Imperial Walkers IC
• Light jog x 3 laps around blacktop (3rd lap backwards)
• 2 x 10 Cherry Pickers IC
• 2 x 10 Wind mills (aka Don Quiotes) IC
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC

The Thang:
F3 Poker (see photo) – not in this order – eight exercises

• 19 x Low, Slow Squats
• 4 x 25 yard sprints (mosey back)
• 25 x Dips
• 25 x Squats
• Backwards run around the blacktop
• 5 x 25 yard Karaoke
• 14 x Carolina Dry Docks
• 25 x Smurf Jacks

Capture the Flag: Horshack & Deagle VS Forrest & Winston

Mary:

• Flutters x 25 IC
• Rosalitas x 15 IC
• Protractor
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Dollies x 15 IC

COT:

• Words of Wisdom: Integrity – at least two PAX have posted every workout since we soft launched on Sept 26. Integrity is honoring your word and doing what you say you’re going to when you say you’re going to do it. Like a single loose spoke in a bicycle wheel ends up making a wheel roll wobbly, so to with not keeping our word. Rain or shine, sleet or snow – AO will have a workout as we head toward colder, more inhospitable weather.
• Name-o-rama
• Announcements:

1. Q-School – Oct 24 (Saturday);
2. Official FreeState Launch – Oct 31 Halloween w/ 2.0s and ‘gloomy’ masks;
3. CSAUP in celebration of Veterans Day (Saturday Nov 7th)
4. Winston & Deagle will Co-Q workout on Tues Oct 13

• Coffeeteria

Thank you!