Backblasts

DATE: 2021-11-20
AO: Aerie
Q: Rocketman
PAX: Renaissance, judo, Chasqui
FNGs: None
COUNT: 4
COP

– Side Straddle Hop x 16 IC
– Don Quixote x 14 IC
– Imperial Walkers x 16 IC
– Michael Phelps x10 IC

THE THANG

The Al Carmichael. Carmichael holds the distinction of scoring the first touchdown in American Football League history, a 59-yard pass reception from Frank Tripucka for the Broncos against the Boston Patriots on September 9, 1960.

Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more.

1. Burpees, OYO
2. High plank, 30 count
3. Forward Lunges, IC
4. Big Boi Situps, Ups
5. Nolan Ryans, IC
6. Mountain Climbers, IC

Take a breather lap around the track!

1. Burpees, OYO
2. Elbow Plank, 30 count
3. LBCs
4. Nolan Ryans, IC
5. Squats, Downs
6. Al Gores, 30 count

Take a final victory lap around the track!

6 MoM

– American Hammers x8
– Australian Snow Angels x 8 IC
– Dying Cockroach x 8 IC
– Superman x 14 IC
– Hello Dolly x14
– Flutter Kick x20

ANNOUNCEMENTS

Chasqui will be leading Wednesday! Come back out for the fun and joy.

WORDS OF WISDOM

> Stop researching every aspect of it and reading all about it and debating the pros and cons of it… Start doing it. > Jocko Willink

This is your mission today. Stop looking. Start doing. Make the decision. Move the needle. You started here by waking up and working out. Keep that momentum going and START DOING IT.

DATE: 2021-11-23
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, Butter
FNGs: None
COUNT: 4
WARMUP:
• SSH x 25 IC
• Swing Billies x 15 IC
• Twistees x 10 IC Each Way
• Windmills x 15 IC
• 2 Laps Karaoke on the sides
• Frankensteins x 15 Each Way OYO
• Mountain Climbers x 15 IC
• Willie Mays Hayes x 10 OC
• Cherry Pickers x 15 IC

THE THANG: Playground of Pain
• Mosey to Playground
• Bear Crawl around the perimeter sets the pace
o Dips
o Step Ups
o Australian Pull Ups
• After Set #1: Tenniscide
• After Set #2: Jacob’s Ladder 1-2-3-4-5-4-3-2-1
• Mosey back to Blacktop

MARY:
• LBC x 20 IC
• Freddie Mercuries x 15 IC
• Side Crunches x 10 Each Side IC
• Plank-o-rama
• Dying Cockroach x 15 IC
• Rodeo Flutters 10 Flutter -10 Clockwise Rodeos -10 Flutter -10 CCW Outlaws IC

ANNOUNCEMENTS:
• 2.0 Friendly Thanksgiving Beatdown – Bring an FNG with their kids! • 3rd F: Adopt a Road on Saturday – SSL Hours
• 3rd F: Give to Give Update
o Very psyched FreeState had six of the Capital Region’s 23 donors. o Our region is now firmly in 2nd place nationally with nearly $6,000 raised. o New regional target is 100 donors, so please continue spreading the word.

COT:
Q-Source 2.3 Missionality (defined as Service in the High Impact Zone)
• There is a cultural myth of getting out of your comfort zone and try new things.
• That you must escape or expand your comfort zone or risk a narrow or negative life.
• F3’s counterpoint is not to focus on whether you are inside or outside of your comfort zone testing yourself on your perceived universe of under-developed skills.
• But rather, focus on where your fewest, hardest wired skills can have the strongest effect. F3 calls this your High Impact Zone and it’s where you’ll find your greatest productivity. • Ask yourself – what are the skills for which I am most suited?
• To sustain yourself in the High Impact Zone, you need to practice your fewest, hardest wired skills in service to a purpose – a mission – worthy of your life. • Ask yourself – What am I called to do and who am I called to serve?
• This pairing of applying our hard wired skills with a compelling purpose is key to stay in the High Impact Zone and helps us resist straying from our Mission.
• Our resulting productivity in this zone will result in many requests to undertake tasks that range far outside of our Skills-to-Mission pairing. • If this happens to you – decline the request quickly and firmly. Why? 1. You will invariably disappoint the requester, and end up just mailing it in 2. You will deny serving your Mission – loudest calling purpose 3. You will box out the right person for that particular request
4. It will be a joyless experience – drudgery, the last thing you want to do each day
• Saying no is a critical discipline, no matter how flattering the request is to us.

DATE: 2021-11-22
AO: Horizon-Ao
Q: sticks
PAX: 2 percent, Lazlo, 3 mile, Kodiak, Brown Bag, Undertow, Old Bay, sticks FNGs: attache
COUNT: 9
WARMUP: Cherry Pickers, WMH, Don Quixotes, SSH, Downward Dogs THE THANG:
Neighborhood Mile
50 – Burpees and/or Pullups
150 – Push Ups and/or Carolina Dry Docks
250 – Air Squats and/or Bonnie Blairs
Neighborhood Mile
MARY: Flutter Kicks, LBC’s, American Twists
ANNOUNCEMENTS: Turkey 5K
COT: Having appreciation for the little things is a great part of getting old.

DATE: 2021-11-22
AO: Patriot
Q: Roadkill
PAX: Big Short, Booking, CableGuy, Hightower, Ice Tea, Lucius, Maj. Payne, My Space, Spokes, Wedding Singer FNGs: FNG Mike Katona @Vengeance
COUNT: 12
WARMUP: SSH, MP, CP/WMH, DD/CK
THE THANG: PAX paired up and split into two larger groups. One group runs a lap and running pairs share what they’re grateful for in thematic areas while the other group performs an exercise, then switch. Themes/exercises: Person(s) in your life/‘Merkins; Wisdom you’ve gained/Squats; Hardship you endured/Burpees; Positive experience/LBCs;Our place in time and history/Bear crawl and lunges; Others grateful about you/Rochamburpees; Something gained during COVID/Sit-ups. ANNOUNCEMENTS: Give2Give 2021 is open, Capital Region in 2nd nationally.
COT: Grateful is what you feel. Thanksgiving is what you do. – Tim Keller. In addition to feeling and sharing gratitude, we can find ways to give thanks through action by helping and supporting others.

DATE: 2021-11-22
AO: Farm
Q: Infinity
PAX: Rocky, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, and Michael Phelps.

The Thang:
6 Rounds of the following exercises.
16 Jump squats
21 sec Wall Sit
16 Coupon Cleans/Bent over rows with coupon
21 Band Pull-Aparts
16 Bonnie Blairs
21 Grady Corns

Mary: Supermans, Australian Snow Angels, Sweat Angels, Flutter Kicks, and Penguin Crunches.

Announcements: In lieu of the normal workout this Thursday, we will be holding a Turkey Bowl game of ultimate frisbee with Running Man and Dictator as Q. Meet here at 0800 this Thursday.

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.