Author: f3nano

AO:

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

QIC:

@Horshack, @Maj. Payne (Co-Q),

The PAX:

@Horshack (QIC), @Maj. Payne (Co-Q), along with Winston, and some 1.0 and 2.0 FNGs: Salmon Roll (my daughter Sarah age 11), Supreme (Celeste age 11), Slither (Isabel age 12), my two sons Greenback (Leo, age 19) and BMX (Logan, age 17), plus a pair of amazing 1.0s: Deagle (Tal Shachar) and Barrel Roll (Segio Diaz Granados).

WarmUp:

25 SSH IC

25 Yards of Lunges OYO
5 Arm Circles each – Little and Big Forward, Little and Big Reverse

10? Cherry Pickers IC

10? Imperial Walkers IC

10 Merkins OMC

The Thang:

Couponorama IC with cinder blocks and logs IC: Each x10 – Curls, Say Anything, Squats, Upward Rows
Circuit: Suicides (when they were done, we rotated), Chin ups, Derkins, Erkins

Jacobs Ladder X 3 with one Burpee at the top.
5v5 soccer on the muddy field with two soccer balls

Mary:

Flutter

Michael Phelps

Protractor

COT:

Naming
Q @Horshack reflected on the nickname FreeState for Maryland and the joy of being free for those who made the journey on the Underground Railroad and traveled north before and during the Civil War. The founders of F3 wrote a book called Freed to Lead several years ago inspiring thousands to put their freedoms to good use and work together for the community. F3 FreeState is a manifestation of our freedom to start something good for the community.

Thanks for posting

AO: The Farm

Date: Sept 19, 2020

QIC: HT

PAX: 37 video includes all PAX, with 6 FNG’s: Dinger, Bluffin, Silver Bullet & his 2.0’s Blitz & Salto, and Infinity 2.0 Buzz,

Warm up:

Fellowship jog around field. 20 SSH, Chain-breakers, Windmills, WillieMaysHayes, Downward Dog, 10 Mtn Climbers, CobraKai, hamstring stretch, 10 Bonnie Blairs

Split into 4 groups, line up on soccer lines: Egg shell ladder climb 10 yards, alternating hops 10 yards, single leg hop 2x for both legs, bunny hop

The Thang:

F3 Four-Square: maintaining 4 groups:

Round 1

Station 1: 10 burpees

Station 2: 20 cadence SSH

Station 3: 30 Mountain Climbers

Station 4: 40 Bonnie Blair’s

Walk Lunge to rotate stations

Round 2

Station 1: 10 reverse burpee

Station 2: 20 hand-release merkins

Station 3: 30 plank should taps

Station 4: 40 LBC’s

Walk Lunge to rotate stations

Capture the Handball

Split the group into 2 teams

Objective to capture ball and return to your side.

After you cross midfield, tag opposite team. If tagged he/she goes back, does 3 push up/merkins, then back in play.

Once the ball is captured, handball rules, no more tagging. Pass to your team mates to get the ball back to your side. 2.0 must touch the ball twice to cross. If you have the ball, you can tag opposing team, if tagged he/she drops for 3 merkins.

60 seconds to strategize with your team.

Mary:

Flutter kicks, LBC’s and Heals to Heaven

CoT:

Infinity welcome all to The Farm.

Growth & development happens when you

Breakout of your Comfort Zone. Here’s what I found when I Googled this, many similarities to why we come out for F3.

Take nothing for granted

Switch up your routine

Move towards your fears

Give up control

Ask questions other people don’t like to

Start conversations with strangers

Keep a list of Growth Goals

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Elvis, Major Payne, Bodett, Cable Guy, Sunshine, Grease Monkey, Sticks, 3 Mile, Slapshot, Wedding Singer, Murdoch, Citrus, Lucius,

Warmup: SSH, 1 burpee, Imperial Walkers, 1 burpee, Moroccan nightclubs, 1 burpee, cherry pickers, 1 burpee, downward dog, 20 merkins

Thang 1: PAX spread around a(n approximate) square, along the goal line, down the sideline to the 50 yd line, across the 50 yd line, and back along the other sideline. They proceeded to move clockwise per the Q’s recommendation, until a new recommendation was given. Bear crawl, lunge walk, jog, traveling burpee, shuffle right, crawl bear, shuffle left, reverse lunge walk, and jog.

Thang 2: The PAX then split into 4 groups, each in a corner of the square. Each group, counting together completed a pyramid, moving to the next corner between levels, of 10 burpees, then adding 20 flutter kicks (IC), then adding 30 squats (single count), then adding 40 plank jacks (IC), then adding 50 SSH (IC). For time, rather than working back down the pyramid, the PAX performed the first exercise, moved, then the next exercise, then moved, etc. until all 5 exercises were complete.

Mary: Captain Thor. Pyramid up to 5 WWIs / 20 American Hammers and back down to 1 / 4.

COT: QIC talked about taking some time in the day to be with your thoughts. Many of us are surrounded by constant input, often by necessity (spouse, kids, Teams calls, etc.) and often self-imposed (talk radio, podcasts, etc.). There’s nothing wrong with any of that, but it can be constant and it’s healthy to have a little time to reflect. It can be intentional, like meditation or prayer, or just walking the dogs without your headphones on. If this sounds like you, try taking a little time each day to be with your thoughts. Unless, like @Sunshine, it turns out that your thoughts are scary. Then turn on a podcast.

AO: Traveling AO-West Springfield HS

QIC: Nano

The PAX: Derecho, Hightower, POP Fly, El Niño, Ashe, Obadiah

WarmUp: The PAX were a little tight after IPC3 so we started with a little fellowship jog. Then SSH, jogged a little more, Willy Mayes Haze, arm circles, Michael Phelps, and cherry pickers

The Thang: The PAX continued for tour of the facility:

• Run to cones: Count up, 1 burpee/ 2 frog jumps, 3/4, 5/6, 7/8, 9/10, and ended with 11 burpees.

At West Springfield, the home of the Spartans, it was time for a Spartan quote:

“He who sweats more in training bleeds less in war.“

• Run to bus lane and all PAX lined up along the road for some Ricky Bobby Planks:

• All PAX in a plank
• Last man hopped on left foot to front of line
• Repeat with right foot
• Repeat with broad jumps
• We made it through the line about 5x for each exercise

“There’s no room for softness… not in Sparta. No place for weakness. Only the hard and strong may call themselves Spartans. Only the hard, only the strong.” -Dilios

• Circle the poles- we ran circles around the 26 street poles with fast feet

“The Spartans are the equal of any men when they fight as individuals; fighting together as a collective, they surpass all other men.” -Damaratus

• On to the columns of Sparta

• Pyramid down starting with 10 box jumps
• 9 dips
• 8 box jumps …

“That city is well fortified which has a wall of men instead of brick.”

Mary: Al Gore ring of fire with 10 squats each, then Sharon Stones, Glees, American Hammers, 6”, Freddie Mercury, Zeus in-outs

COT: IPC is a time where we are pushing each other to achieve things we wouldn’t do alone. This is evidence of the fact that we can achieve more than we think and should be setting our sights higher. Dream bigger, set more challenging goals, get out of your comfort zone and begin failing fast so you can learn from your mistakes and more forward!

AO: The Patriot

QIC: Lucius

PAX: Bone; Citrus; Cable Guy; Elvis; Fish Fry; Maguire; Major Payne; Refueler; Road Kill; Spokes; Wedding Singer

WARM UP: SSH; Michael Phelps; Downward Dog; Arm Circles (Fore and Aft); Mumble Chatter

THE THANG: The PAX tacked week 3 of the ironpax challenge, by completing the following for time: 400 M Run; 100 Merkins; 400 M Run; 90 Squats; 400 M Run; 80 Merkins; 400 M Run; 70 Squats; 400 M Run; 60 Merkins; 400 M Run; 50 Squats; 400 M Run; 40 Merkins; 400 M Run; 30 Squats; 400 M Run; 20 Merkins; 400 M Run; 10 Squats; 800 M Run.

Bonus points to Road Kill, who smoked all PAX who dared join him on the final 800.

COT: Nice job. Attack the day with the same vigor that you attacked today’s challenge.