Author: f3nano

AO: The Patriot

QIC: Lucius

THE PAX: Cable Guy, Citrus, Coconuts, Fish Fry, Lazlo, Maj. Payne, Maguire, Mayberry, Poe, Pong, Rebar, Spokes, Slap Shot, Sticks, Sunshine, Three Mile,

THE WARM UP: SSH; LB Arm Circles; Windmills; Cherry Pickers; Downward Dog; Cobras; Rockettes; Misc. Moseying.

THE THANG:

Airmen: As a rest exercise, PAX performed 4 air squats, ran 10 yards, performed 4 air presses(IC), ran 10 yards, and repeated. After each repetition, a team of PAX left the group to perform the next set of recommended exercises.

Station to Station: PAX split into groups, then ran through ten stations performing twenty reps of select exercises at each. Exercises included Squats; Merkins; Step-Ups;Carolina Dry Docks; Lunge Steps; Derkins; Bonnie Blairs; Merkins; Squat Jumps;Burpees (only 10). PAX returned to field and performed more Airmen to pick up the six.

Azimuths: PAX bear-crawled around a 35-yard compass rose, performing rest exercises at each cardinal direction. Rest exercises included: Squat Thrusts (N); Atlas Shrugs (E); CB Swings (S); and Magellans (W).

THE MARY: Crab cakes, Flutter Kicks, LBCs, Leg Lifts,

CIRCLE OF TRUST:

Shooting an azimuth is one of fundamentals of finding your way in unfamiliar territory. From high ground, you determine the compass bearing—the azimuth—that will take you to a desired landmark. Following this azimuth takes you toward your destination. But as you move over uneven ground, you must periodically correct course. You must stop to shoot a new azimuth, reorienting yourself toward your goal.

Students at the U.S. Military Academy are taught to view quizzes as azimuths—course corrections that allow them to assess whether they are learning content they need to know. By starting with the end in mind, and checking their progress, they can focus on what is important and learn it.

As you navigate the uneven ground of life today, remember to shoot an azimuth. Start with your goal in mind, then determine the direction you must head to reach it. And remember to periodically check, and correct, course.

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816QIC:
@Horshack, @Deagle (Co-QThe PAX: 2
@Horshack, Deagle (Tal Shachar)WarmUp:

• 25 SSH IC
• Lead The Follower (aka Indian Run) x 3 laps
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:
F3 Poker – Pick 6 – with my brand spanking new cards (https://f3.mudgear.com/collections/top-gear/products/f3-card-decks):

• Monkey Humpers x 10 IC
• Mountain Climbers x 25 IC
• High Plank 90 seconds
• SSH x 100 IC (really 50 on a four count cadence)
• Freddie Mercury x 25 IC
• Oblique Crunch x 15 each side IC

Jacobs Ladder 1-2-3-2-1Mary:

• Flutters x 15 IC
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Protractor for 90 Seconds followed by 10 Flutters IC

Various Stretches (led by Deagle)

COT:

• Count-o-rama
• 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
• Forgot to take photo – except for the poker cards

AO: Horizon

QIC: Brown Bag

The PAX: 3 Mile, Lazlo, Grease Monkey, Sticks, Creedence (FNG), Coconuts, Rebar, Major Pain, Poe, Sunshine, Obadiah, Nano, Infinity, Mayberry

WARM UP: SSH; Don Quixote; Cherry Picker (Upper); Willie Mays Hayes, LB Arm Circles.

THE THANG:
PAX split into two groups, one on the endline and the other at midfield, and did 8 sprints EMOM (group on endline sprinted to midfield and back and group at midfield sprinted to other endline and back).

PAX then collected coupons from the deep, dark North Arlington forest and performed the following 8 times, every two minutes on the two minute mark:

· 5x Alpos/5x Burpess (Alpos on odd numbered sets and Burpees on even numbered sets)

· 10x Merkins

· 15x Squats (air squats acceptable; coupon squats for the friskier among us)

· 20x LBCs

· 25x Seal Claps

MARY: PAX performed the following planks and plank variations in succession, 40 seconds on with 20 seconds of rest:

· Plank Reg-Yoo-Lar

· Forearm Plank

· Alternative Arm Raise (Forward)

· Alternating Arm Raise (Sideways)

· Forearm to Regular Plank

PAX then performed Flutter Kicks; Freddie Mercurys and American Hammers before time regrettably ran out .

CIRCLE OF TRUST:
Although this October will be different than years past, the constant presence of candy may not change. I was recently reminded in an otherwise forgettable self-help book that the bod and mind have different needs and so it’s important to ask ourselves when our mind tells us it needs a snack, second helping or dessert whether it’s something the body needs. 90% of the time it isn’t, and even if we don’t then listen to the body if we can do so half the time it can make a real difference.

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

QIC:
@Horshack,

The PAX: 4
@Horshack (QIC), Winston (Andrew Churchill), Deagle (Tal Shachar) and FNG (Thierry Defechereux) now Black Diamond

WarmUp:

• 25 SSH IC
• Lead The Follower (aka Indian Run) x 3 laps
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:
Circuit @ 45 seconds, 15 seconds switch:
· Dips
· Mountain Climbers
· Step-ups
· Erkins
Jacobs Ladder 1-2-3-2-1

Mary:
· Dollies x 15 IC
· Dying Cockroach x 15 IC
· LBCs x 15 IC
· Rosalitas x 15 IC
Stretches (led by Deagle)
· Seated back twist
· Seated toe reach
· Standing Cross legged toe touch
· Standing hold opposite foot behand back
COT:
· Count-o-rama
· Name-o-rama
· Named Theirry as F3 Black Diamond
· Photo (edited)

Thank you!

AO: The General

QIC: Lazlo

The PAX: Elvis, Fair Weather, Traveler, Petro, Bleu Cheese, JAG, Citrus, Fridge, Trolley, Maj. Payne, Buggy

WarmUp: SSH, Merkins, Mountain Climbers, Copperhead Squats, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Moroccan Nightclubs, Ricky-Bobby mosey around the track

The Thang 1:
PAX paired up and lined up on the goal line for a series of races between PAX 1 and PAX 2.
Race 1: PAX 1 – back pedal 100 yds and sprint back; PAX 2 – 15 burpees; flapjack and repeat
Race 2: PAX 1 – bear crawl to the 30 yd line and crawl bear back; PAX 2 – 25 WWIs; flapjack and repeat
Race 3: PAX 1 – broad jump to the 20 yd line and back; PAX 2 – 30 Bonnie Blairs, single-leg count; flapjack and repeat
Race 4: PAX 1 – shuffle right to the 50 yd line and shuffle left back; PAX 2 – 30 jump squats; flapjack and repeat
Race 5: PAX 1 – Traveling burpee to the 20 yd line and mosey back; PAX 2 – 40 American hammers, single count

The Thang 2:
PAX split into two teams (PAX 1s vs. PAX 2s) for the most complicated game the QIC could come up with. Each team had a cone at the goal line and the goal was to move it 100 yds. Each point moved the cone by 1 yd. To get points, PAX could either:
1 pt: Bear crawl to the 10 yd line and do 10 merkins
2 pts: Bear crawl to the 20 yd line and do 20 SSH IC
4 pts: Bear crawl to the 30 yd line and do 30 Carolina Dry Docks (or derkins – PAX choice)
6 pts: Bear crawl to the 40 yd line and do 20 Bonnie Blairs IC
8 pts: Bear crawl to the 50 yd line and do 10 burpees
There might have been a rule about going back to the goal line between the exercise and moving the cone. It was murky.

The Thang 3:
Running out of time, the PAX were able to squeeze in one round of Name that Tune, F3-style. The PAX repeated Race 1 (sprint vs. burpees) with the highest bidder declaring their burpee goal before any PAX could finish the sprint. The winner was Elvis, who was also the loser, with 3 PAX finishing the sprint before he did 21 burpees, but beating most of us.

Mary: flutter kicks, Captain Thor

COT: Great to see the growth of the General and the new faces. F3 is about more than yourself. Bring a friend, neighbor or co-worker and keep it going and keep it growing.