Backblasts

AO: Sparta

QIC: Ashe
PAX: El Nino, JAG, Obadiah, Gadget, Infinity, Roddick, Jenner, Zeus, Derecho

1. Warm-up Jog – Lap around outside of school while:
   1. Arm circles while running
   2. Karaoke
   3. But kickers
   4. Speed up while going uphill
   5. High stepping
   6. Michael Phelps
   7. Karaoke
   8. Pick up speed downhill to return to start
2. The Thang, Part A, with no or short breaks:
   1. Thrusters with set down to opposite side of body x15
   2. Crossover Merkins on CB x15 (right arm up, plank to switch to left arm up and repeat)
   3. CB Swings X15
   4. Two leg ski hops over CB, trying not to pause between jumps (until I called halt)
   5. 10 Jumps on stone benches x10 OYO
   6. 10 lunges each leg with CB
   7. Repeat
3. The Thang Part B:
   1. Jog to track and form single file line in plank position
   2. 10 Merkins
   3. Leader sprints to far side of field (110/20yds) and resume plank, then next goes
   4. Plank and Nolan Ryan in new line while others finish
   5. 30 air squats
   6. 200m sprint continuing around track in pairs
   7. Nolan Ryan and x10 Merkins
   8. jog back to the start at benches
4. Mary: Robots, flutter kicks, in and outs, WW2s, bicycles/zombies, 4 part glees, bear crawls, and more.
5. Message: I appreciated everyone coming out and giving it their best. Grateful to be with everyone for a fun morning workout and hope we can all have a great Halloween weekend.

AO:

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

QIC: @Horshack

The PAX: 2

@Horshack, @Deagle

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Cherry Pickers x 20 IC
• 4 laps around blacktop – high knees on the short side
• Side squats x 15 each side IC
• Windmills x 15 IC

The Thang:

• Coupon Circuit City x 3

1. Deep Squats x 15 IC
2. Upward Press x 15 IC
3. Curls x 10 IC
4. Clean & Jerk x 10 OYO
5. Twists x 19 IC

• Between Sets:

1. 1. Blacktop Suicides on the tennis court
   2. Plank-o-Rama 10-10-10-10-10 IC

Mary w/ Coupons:

• Flutters x 20 IC while bench pressing coupon
• Rosalitas x 20 IC while bench pressing coupon
• Leg Lifts x 15 IC while holding coupon high
• Protractor x 60 seconds while holding coupon high
• Flutters x 20 IC while holding coupon high

Announcements:

• Happy Hour tonight – 7p at Courthaus Social in Clarendon
• Official / Extra Spooky FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

Photo-rama

AO: The FarmQIC: Infinity
The PAX: Rocketman, Chile, and Infinity

WarmUp: (under the shelter)

20 SSHs

10 Air Squats IC

12 Cherry Pickers IC

10 Don Quixotes

6 Merkins IC

12 Mountain Climbers IC

The Thang:

Five Rounds of:

• 12 Derkins, 12 Jump-Ups, and 30-sec Wall Sit

Four Rounds of:

• 12 Merkins, 12 Jump-Ups, and 30-sec Wall Sit

One Round of:

• Mountain Climbers with feet on wall, 15-sec Al Gore, and 10 Tricep Dips IC

Three Rounds of:

• 15-30 sec Balls to Wall, 15-sec Al Gore, and 10 Tricep Dips IC

Extended Mary

• The Jamie: 20-sec Boat Pose, 20-sec In-and-Outs, and 20-sec Boat Pose

• 10 Nolan Ryans each side IC

• 15 Rosalita

• 10 Dying cockroach IC

• 15 Big Boi Sit-ups

Observations: We didn’t do any running, and mainly focused on strength and skills under the shelter, but still got a good sweat going. Rocketman engaged in mumble chatter during the dips portion of the workout, and we are getting to know him better. Soon, he will be in better shape than his brother-in-law, who told him about F3, but doesn’t do it himself (opting for something called “CrossFit” or something like that). After the CoT, we found out shovel flag had fallen over, probably due to a combination of wet, soft ground and a water-heavy flag. Rocketman picked up the flag, and it is hanging in my garage, but I may need to replace it.

Announcements:

The Grunt Veteran’s Day F3 convergence on Saturday, Nov 7th at 7am at the Lincoln Memorial. Note the time change with the end of Daylight Savings on Nov 1st.

CoT:

We watched the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4).

The Blue Pill is the Choi’s of the easy, false life of a Mascot.

The Red Pill is the choice of the hard, true life of the HIM.

The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP.

This is how we combat Sad Clown Syndrome.

Taking the Red Pill is deciding to a HIM. It accelerates your fitness, fellowship, and faith and moves you toward proper personal alignment. Ultimately, he becomes a man who is fulfilling the role that was designed for him by the SkyQ.

10+27=37

Warm up
SSH x 37 IC
Windmills x 37 IC
Alternate Imperial Walkers and Cherry Pickers 3 x 10 (4th set of 7)
4 laps around black top – Karaoke on short sides

Playground of pain – round one – 40 seconds, 20 to switch
Dips
Prisoner squats
Incline Merkins
Step ups

Jacobs ladder – burpees up and down the hill (6+6+6+6+6+7=37)

Playground of pain – round two – 40 seconds, 20 to switch
Dips
Prisoner squats
Incline Merkins
Step ups

Mary with Coupons
Flutters x 37 IC
Single count Dying Cockroaches x 37 OYO
Big Boy Sit ups x 37 (as many as you can do)
Attempted leg lifts with coupon
Flutters x 37 IC

Announcements
Halloween Q School
CSAUP Nov 7

AO: Horizon

QIC: Mayberry

The PAX: Disco, Creedence, 3 Mile, Rebar, Sunshine, Grease Monkey, Moto, Infinity, Elvis, Attaché, Magoo, Brown Bag, Kodiak, and YHC met up in the Gloom for a rousing game of cards. Major Payne was also there in spirit, and possibly watching from his house while warm and snug in the sack.

WarmUp: SSHs, IWs, IBACs, Pumpkin Pickers, Willie Mays Hayeses (sp?)

The Thang: The PAX moseyed around the soccer field, grabbed a coupon, and gathered in a circle mid-field where an extra-special deck of cards awaited them. Each PAX in turn selected a card, then led the others in an exercise corresponding to the card’s suit and number, and on around until the deck was finished. Surprise bonuses included several PAX adding more reps than indicated on their card, dealer’s choice joker burpees, and certain cards instructing the holder to disclose information to the group such as things that make them proud or asking them to make the group laugh.

Mary: LBCs, Supermans

COT: We’re often told we need to make the best of the hand we are dealt. This is certainly true in all aspects of life, but is a decidedly positive thing – encouraging us to take charge where needed, expect the unexpected, and modify the best-laid plans if necessary. As fate would have it, these lessons were on full display today when YHC had to modify the Q because our record turnout exceeded the number of available coupons, and I’m sure the PAX did not expect when they arrived in the Gloom that they would be asked to lead several exercises. But even as we barrel through the day, often pulled in several directions, we need to remind ourselves to try to make someone laugh, pay a compliment, remember what makes us proud, or make time for hobbies. Only then can we play the best hand we have.

Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
brandon.almond@troutman.com

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