Backblasts

AO: #FreeStateQIC: @Winston (first time Q – Aye!!)
PAX: 6 – @Magoo, @Deagle, @Winston, @CashOnly, @BlackDiamond, FNG??

@Horshack, YHC had an excused absence (signed Epstein’s mother)

Back Blast incomplete until YHC does his due diligence

Warm Up
-TBD

The Thang
– Run

Mary
-TBD

COT
-TBD

AO: LoCo

QIC: Rikers

PAX: Brisket, Khakis, and YHC

The Thang: 15+mi gravel grinder through picturesque Lincoln. 1,200ft elevation gain and many views of ultimate HIM great artistry.

Disturbance to the Status Quo

AO: Olympus

QIC: Co-Q Vespa (VQ) & HT

Pax: Jag with his 2.0’s Seadog and Southpaw, ChoCho, MajPayne, Obadiah, Cheddar, Nano, PopFly, Roddick, Monk, Gadget, El Niño, Zeus, FNG phish, Vespa & HT

Warmup:

20 cadence SSH, Good Mornings, Little Baby Arm Circle forward & reverse, WMH, downward dog and Cobra Kia. The mossy over to baseball dugouts, high knees, butt kickers and karaoke.

The Thang:

Modified Chad WOD:

2 rounds, 100 step ups with active recovery between rounds

End of round 1: balls to wall, shoulder taps

End of round 2: wall sit for 2 min count

fellowship jog to athletic field, turnover to Vespa

“Ricky Bobby” @ the track Hightower front,

El Niño in the back. (2 laps)

“Bear Crawl to Heaven”homage to Choo Choo (The Patriot)

10 Burpees

20 Merkins

30 Calf Raises

40 Shoulder Presses

50 Squats

And Back!

Partner sprints: partner 1 sprints to 50 yard and back, tags partner 2. He does the same. Go for 4 rounds.

Mary:

Flutter Kicks, V Ups, Super Mans, American Twists, Bonnie’s Torture & 4-count Glee’s

CoT:

Words of Wisdom – Disruption, Perseverance & Gratitude

Life is full of Disruption, we must Persevere and give Gratitude to what we have and the ones that have helped us in our journey.

Thankful for my new F3 family especially Choo Choo for introducing me to the group. Shout out to NFG “Phish” and my Co-Q Hightower!

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Cadence, Buzz, and The Colonel.

WarmUp: 20 SSHs IC, 12 Don Quixote, 10 Cherry Pickers IC, 20 Merkins IC, 10 Mountain Climbers IC, and 300m mosey.

The Thang: Circuit Training

The PAX found some toys on the field, including the usual cement blocks, a jumping box (12, 20, and 30-inch options), 50-lb slam ball, 20-lb wall ball, and…Slosh Pipes of varying size/weight. Seeing all these toys, the PAX went at it like kids on Christmas Day, performing the following:

Six stations, rotate once the PAX with the Slosh Pipe is done

Two rounds of the following:

• 20m Walking Lunge with Slosh Pipe

• Coupon Press (AMRAP)

• HRR Merkins (AMRAP)

• Wall Ball Toss 20-lb ball (AMRAP)

• Box Jumps (AMRAP)

• Ball Slam 50-lb ball (AMRAP)

Two rounds of the following:

• 10 Back Squats with Slosh Pipe

• Coupon curls (AMRAP)

• Blockees (AMRAP)

• Wall Ball Toss 20-lb ball (AMRAP)

• Box Jumps (AMRAP)

• Ball Slam 50-lb ball (AMRAP)

Observations: Although this was primarily strength-training, there was a cardio element in continuously working from one movement to the next. The Slosh Pipes added a new challenge in giving the PAX a dynamic (vs. static) load to carry. One PAX pushed himself to the point of spilling the merlot (unconfirmed whether he actually did or not).

CoT: We shared and discussed the following quotes on perseverance:

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

–Newt Gingrich (1943- ), American politician, historian, and author

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

–Thomas Edison (1874-1931), inventor of the light bulb

“A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.”

–B.F. Skinner (1904-1990), American psychologist

"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."

—Michael Jordan

AO:  The Patriot, Sparta, LoCo, and Horizon

QIC: Jenner, Obadiah, Rikers, 3 Mile

PAX: 14 at The Patriot, 10 at Sparta, 10 at Horizon, 14 at LoCo

Once upon a time, I worked out with Obadiah at The Compound, just the two of us. I pitched him the idea of a Hero WOD, particularly Bert, performed at the same time at multiple AOs. He liked it and said he would lead it at Sparta. I promptly signed up on the Q Sign-Up sheet for Patriot and Sparta. I looked at the other AO Friday workouts. Uh-oh. Rikers had Friday at LoCo and Mayberry had Friday at Horizon. I then pitched to Rikers and site Q, Refueler, and got their buy-in. I also was lucky enough to have Mayberry switch his holiday themed workout to Wednesday and have Horizon site Q, 3 Mile, agree to lead. It was on!

The four of us started a side discussion to plan some details. 3 Mile through together an awesome playlist (F3 – AO Challenge – 20201211) that we would all play at our respective AOs. This was not only awesome to workout to, but was a great way to feel connected to the other AOs.

The first Capital region, multi-site, real-time competition to perform the Bert Hero WOD in the fastest time was happening nearly 15 years after Cpl. Albert Gettings, 2nd Marine Division, died fighting heroically in Fallujah, Iraq.

WARM UP: SSH, Hillbillies; Rockettes, Windmills; Cherry Pickers, and Arm Circles

THA-THANG: THE BERT HERO WOD FOR TIME

Here were the designated leaders (or speedsters) per exercise set.

Exercise	Patriot	Sparta	LoCo	Horizon
50 Burpees	McGuire	Nano	Empire	Traveller (The Mercenary)
100 Merkins	Maj. Payne (The Nantan)	Pop Fly	Bobcat/Shute	Brown Bag
150 Lunge Walks	Citrus	El Nino	Refueler/Brisket	Sunshine
200 Air Squats	Fish Fry	Jag	Pre/MicroChip	Mayberry
150 Lunge Walks	Lazlo	Obadiah	Gigawatt/Bolt	Attache
100 Merkins	Elvis	Hightower	TBD/Rikers/Beast	Stiycks
50 Burpees	Jenner	Petro (The Recruit)	Dialtone	3 Mile

Finishing Times and SUPERLATIVES:

LoCo – 23mins, FIRST PLACE GOES TO THE ROOKIE SPEEDSTERS

Patriot – 25 mins, UNSUNG HEROES

Horizon – 30 mins, MOST SPIRITED

Sparta – 36 mins, BEST IN SHOW – Hats off to Sparta with ALL PAX achieving Rx of 75% volume or greater and maintaining proper form throughout.

MARY: Core (time permitting!) such as Penguin Crunches, Gas Pumpers, Flutter Kicks, and Bonnie’s Torture (slow bicycles, 4 count each leg)

ANNOUNCEMENTS: CSAUP Veteran’s Day workout Nov 7 Lincoln Memorial at 0645. See the #CSAUP channel. Let’s remember Hightower of F3GrandStrand/Myrtle Beach and pray for his family.

COT: 

Almost 15 years ago this January, Marine Cpl. Albert Gettings from Pennsylvania, who the Bert WOD is named after, and 10 marines from North Carolina died fighting in Iraq. Let’s remember them.

There was a lot of time and energy put into this event from several people, especially YHC. After a long day of work that bled into prep for this event, I realized my M was eagerly awaiting my return to helping out with the family. I realized that new things, such as a multi-site AO challenge, can be exciting and you can easily put a lot of energy (and time) into it. Try to think of something new that can excite you where you focus on the ones you love. Maybe its starting a grateful journal with your M or starting a project with your 2.0s. Remember the passion and energy that exciting new things bring and target it towards your loved ones and things you care about.

COTs from the other AOs:

Connect to purpose of BERT. Shared the story of Marine Cpl. Albert Gettings – connected the PAX to our blessings by the great HIM to be able move our bodies and freedoms to gather in the gloom due to sacrifices and oath many have taken willing to pay to ultimate cost for our freedoms. We are blessed!!

Life in 2020 and the BERT workout can beat you down but, together, we’ll get through it by challenging and supporting each other. Find creative ways to connect.