Backblasts

AO: #FreeState

QIC: @Horshack

PAX: 13 (a #FreeState record!!) – @Singlet, @LaForge, @Jenner, @Maj. Payne, @Magoo, @Deagle, @BlackDiamond, @Winston, @SalmonRoll, @Flipper, @Nala, @CashOnly, @Horshack

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 small / 10 wide – forward then backward IC
• Merkins x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• 4 Laps around the blacktop "Singin” in the Rain" (find a pole to swing around on Q) – Karaoke and High Knees on long sides.

The Thang – Coupon-orama

• Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 40 seconds and 20 seconds to recover, 2 Rounds OYO
  • Arms: Coupon Curls, Upward Press, Upright Rows
  • Legs: Jump over Coupon, Deep Squats holding Coupon, Step ups (props to @Jenner for upping his game with the upright coupon)
• After each round, Coupon-icides, 2 Rounds
  • Basketball court: carry coupon to top of key, return, pick up coupon and take it to midcourt, return, pick up coupon and take it to opposite key, return, pick up coupon and take it to the end line, return, pick up coupon and bring it back to starting line.

Saturday Games: Kickball!

• Defense played Rockettes and Offense played Clapping Seals when ball was not in play
• Team two overpowered team one with some well placed kicks

Mary:

• Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 centerIC
• Leg Lift Rosalitas x 15 IC
• Big Boi Sit Ups x 15 OYO
• LBCs x 15 IC
• Protractor for 60 Seconds, immediately followed by Flutter x 10 IC

COT:

• Count-o-rama
• Name-o-rama
• Welcome to those from other AOs and Regions (#Churham!) and thank you for setting a new #FreeState PAX record!
• Group & Accountability @Horshack: Where two or more are gathered . . . It’s hard to maintain accountability as a singleton, and even more difficult getting something big started in life and maintaining motivation overtime. Enrolling others into the idea of #FreeState was critical to get it rolling and keeping it going. The power of F3 resides in the group and posting as a group. Waking up is hard enough but posting becomes easier with PAX. Community leadership is at the heart of F3 Nation’s mission.

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AO: #FreeState
QIC: @Deagle
PAX: 3 – @Winston, @Deagle, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Mountain Climbers x 15 IC

· Merkins (traditional pushups) x 20 IC

· Cherry Pickers x 15 IC

· Shenook (or whatever you call it…) x 10 short, 10 wide and other direction IC

· Wind mills x 15 IC

· Travolta planks x 15 each side IC

· Alarm Clock (5 reps)

· Light jog around blacktop

o 1 traditional run

o 1 karaoke run

The Thang:

· Main Field, 4 stations, one is running, and the rest are working out X 2
When done, run up the hill and do 5 burpees

o Step Ups

o Dips

o Squats

o Erkins

Mary:

o Flutters x 15 IC

o Side crunches x 20 IC each side

o LBCs x 15 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Rosalita x15 IC

o Reverse Crunches x10 IC

COT

AO: Horizon
QIC: 3 mile
The PAX: FNG “Lightspeed” **, Brown Bag, Magoo, Disco, Laslo, Kodiak, Fuzz, XRay, Major Payne, Mayberry, Rebar, Citrus, Maguire, Bambino
* WarmUp: SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog
The Thang:
*Mosey around the field to walls (karaoke across, run along sidelines)
*3 sets of Chair sits (each pax counted down from 5) + 10 count IC chicken peckers
* broke into groups of 2: group 1: 25 merkins, group 2: chair hold (switch) /// 25 squats – chair hold (switch) /// 25 IC mtn climbers ; plank hold (switch) /// 25 IC toy soldiers; chair hold (switch)
*Mosey back to midfiled
* Q led PAX through exercises set to questionable music

* Lonely Boy – lunges + star jumps at every “lonely boy”
* Running down a dream (4) – 6” leg hold + Gas pumpers during chorus / guitar solo
* Blinded by the light (3:30) – squats + speed skaters during chorus
* Danger zone – SSH with lunges during guitar solo and burpees at every “danger zone” (~20 burpees)

* Mary: Maguire led 30 LBCs

* COT: We’re in the last month of the longest year ever. In the same way, some of these exercises felt like they’d never end (like gas pumpers during Tom Petty’s “running down a dream”). But we must press on, one rep, one step and one day at a time. F3 is a pillar and each one of us out here is helping the other get through this insane pandemic and insane number of lunges.

Note: ** FNG lightspeed improvised and came up w/ his own name; amazing improvisational work and failure on the Q’s part to explain the rules. Look forward to giving “lightspeed” his proper F3 name 🙂

AO: The Patriot
QIC: CableGuy
The PAX: McGuire, Citrus, WeddingSinger, Spokes, Roadkill, Coconut, Speedo, FishFry, Lucius, Lazlo, Surely, Flipper, ChooChoo
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey from Field to Arena via Yorktown Boulevard to get that hill in. Find a spot on the wall for Step Ups x10 straight into Derkins x10 – five sets. Mosey toward basketball court with a quick ~50 yard Bearcrawl break. Mosey to gym entrance, find a spot along the railing for Aussies x10 straight into Merkins x10 – five sets. Mosey back to the arena and back to that wall for Dips x30 followed by Air Squats x30. Mosey on back toward the basketball court with a ~50 yard Crab Walk thrown in. Line up along the b-ball court sidelines for Shoulder Taps x10 straight into Mountain Climbers x10 – five sets. Mosey to the field for Hand Release Merkin / Jump Squat pyramid concluding with 11 HRM’s. Between the moseying, mountain climbing and pyramid, YHC’s watch tracked 1.9 miles of travel.
Mary: LBC, Freddy Mercury, Flutter Kick, Toy Soldier
COT: It’s Advent season. Regardless of your faith, the opportunity for daily reflection can be a positive addition. A friend has added a daily single-word theme to this … today’s is ‘Earth.’ Think of this as those people who are foundational for you – the crucial infrastructure of your life. Make a plan for strengthening those relationships in the coming year.

AO: FreeState

QIC: @Horshack

PAX:5 @Winston, @Deagle, @BlackDiamond, @CashOnly, @Horshack

WarmUp
* SSH x 25 IC
* HillBillies x 20 IC
* Cherry Pickers x 15 IC
* Arm Circles 10 small forward, 10 wide forward, 10 small backward, 10 wide backward
* Windmills x 10 IC

The Thang
* Mosey over to Shops at Sumner Place
* 3 level Jacobs Ladder, 5 PAX rotate 5 stations: 4 stations of 3 Burpees each, 1 station of holding plank. Three times
* Mosey back

* 25 deep slow squats IC
* 25 calf raises each leg
* Around the key lunge walk

12 minutes of Mary
* Flutters x 25 IC
* LBC x 20 IC
* Outlaws x 10 each direction IC
* Dying Cockroaches x 15 IC
* Reverse Crunches
* Protractor for 60 seconds, ending in Flutters x 10 IC
* Plank x 10 center, x 10 right arm up, x 10 Center, x 10 left arm up, x 10 center

Stretching OYO

COT