Author: f3nano

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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)
Posted on

F3FreeState Back Blast October 8 2020

Forgot to add the photo . ..

On Sat, Oct 10, 2020 at 9:34 AM Christopher Ritter <critter> wrote:

Catching up on some of my previous Back Blasts:

October 8th

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

QIC:
@Horshack,

The PAX: 2
@Horshack, @WinstonWe did the backblast dedicated to Jacob Hancher (F3 Hightower from F3 GrandStand in Myrtle Beach, SC). 23 years old, Badge #374, killed in the line of duty at 10pm on 10/5/2020.

WarmUp:

  • 23 SSH IC
  • Light jog x 3 min, 74 second run.
  • Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC
  • Imperial Walkers x 23 IC

The Thang:

  • 23 Kettle Swings with Cinderblock Coupons IC
  • 23 Yard Sprints x 4 OYO (mosey back)
  • 10 Foxhole Merkins IC
  • 5×10 Squats with 4×10 Lunges alternating leg in between

Jacobs Ladder 1-2-3-2-1 Burpees with a Coupon Clean & Jerk after each Burpee

Mary (using Coupon to hold near our heads):

  • Flutters x 23 IC
  • Leg Lift x 23 IC
  • Big Boi Sit Ups x 23 IC
  • 23 seconds of Protractor at 23 degrees
  • Flutters x 23 IC

COT:

  • Count-o-rama – 2
  • Announcements:
  1. Q-School – aiming for Oct 24 (Saturday);
  2. Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
  3. CSAUP for Veterans (Saturday November 7)

Thank you!

Posted on

F3FreeState Back Blast October 8 2020

Catching up on some of my previous Back Blasts:

October 8th

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

QIC:
@Horshack,

The PAX: 2
@Horshack, @WinstonWe did the backblast dedicated to Jacob Hancher (F3 Hightower from F3 GrandStand in Myrtle Beach, SC). 23 years old, Badge #374, killed in the line of duty at 10pm on 10/5/2020.

WarmUp:

  • 23 SSH IC
  • Light jog x 3 min, 74 second run.
  • Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC
  • Imperial Walkers x 23 IC

The Thang:

  • 23 Kettle Swings with Cinderblock Coupons IC
  • 23 Yard Sprints x 4 OYO (mosey back)
  • 10 Foxhole Merkins IC
  • 5×10 Squats with 4×10 Lunges alternating leg in between

Jacobs Ladder 1-2-3-2-1 Burpees with a Coupon Clean & Jerk after each Burpee

Mary (using Coupon to hold near our heads):

  • Flutters x 23 IC
  • Leg Lift x 23 IC
  • Big Boi Sit Ups x 23 IC
  • 23 seconds of Protractor at 23 degrees
  • Flutters x 23 IC

COT:

  • Count-o-rama – 2
  • Announcements:
  1. Q-School – aiming for Oct 24 (Saturday);
  2. Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
  3. CSAUP for Veterans (Saturday November 7)

Thank you!

Posted on

Muscle Monday Armor of Light

DATE: Oct 5, 2020

AO: #olympus

QIC: @Obadiah

The PAX: @Derecho, @ElNino, @Roddick, @Zeus, @YNAB

Warm-up: SSH, cherry pickers, good mornings, Mike Phelps

The Thang: R1 and R2 six station rotation with:

  1. an eighth of a mile timer.
  2. Squat thrusters with CB
  3. Bent rows with a weighted bar
  4. Lunge walk with 25lb plate
  5. Back fly
  6. Curls

R3 and R4 six station rotation with an increasing 5 Merkin count each rotation (5, 10, 15, 20, 25, 20, 15, 10, 5):

  1. An eighth of a mile timer
  2. Kettlebell swing with CB
  3. Deadlifts
  4. Lunge walk with 25lb plate
  5. Arm raises
  6. Dips on the bench

COT: “Put on the Armor of Light.” Bring and exude life giving things and cut off destructive things and people

Posted on

F3 FreeState Backblast 20201003

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

QIC:
@Horshack,

The PAX: 2
@Horshack, Deagle (Tal Shachar)

WarmUp:

  • 25 SSH IC
  • Light jog x 3 laps around blacktopp
  • 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
  • Wind mills (aka Don Quiotes) x 15 IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover

  • Step Ups
  • Dips
  • Squats
  • Erkins

Jacobs Ladder 1-2-3-2-1 Burpees

Circuit 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

Various Stretches

COT:

  • Count-o-rama – 2
  • Announcements:
  • Q-School – aiming for Oct 24 (Saturday);
  • Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
  • CSAUP on Veterans Day (Wed Nov 11th) – more details to come

Coffeeteria

Thank you!

Horshack

************

Chris Ritter

703-622-1182 mobile