Backblasts

AO: Delphi
QIC: Gadget

The PAX: Dunder, Glee, Nano, Pop Fly, Slider, Wham-O, YNAB, Zeus.

WarmUp: Fellowship jog around the perimeter of the football field, SSHs, Merkins, LBCs, Squats.

Thang 1: The Al Carmichael (Modified) – Knerkins, Mountain Climbers, Dying Cockroaches, Squats, Burpees, Bonnie Blairs. The Pax lines up at the end zone, sprints to the other end zone and does10 reps of an exercise. Do six sets, one per exercise.

Thang 2: 11s – 10 sets of Dips / Jump Squats, running the width of the field between each set.

6 MInutes of Mary: Shoulder Taps, Heels to Heaven, Straight Leg Crunches, Flutter Kicks, Superman, Freddie Mercury’s.

COT:

Count-o-rama
Name-o-rama

Announcements:

CSAUP The Grunt at Lincoln Memorial on Nov. 7 to commemorate Veterans Day.

AO: The General
QIC: Buggy

The PAX: Maj. Payne, Obadiah, Traveler, Fridge, Fairweather, Petro, Citrus, Cable Guy, Roddick, Bleu Cheese, FNG Racket, Lazlo

WarmUp: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Arm Circles

The Thang: PAX moseyed over to Stafford St. where they completed 4 rounds of 80% effort runs up the Stafford St. hill (~.25 mi) followed by an easy jog back down the hill. To catch our breaths between rounds we completed 25 merkins after Round 1, 30 Shoulder Taps after Round 2, and 25 Carolina Dry Docks after Round 3.

Mary: Captain Thors, Long Arm Crunches, Flutter Kicks, Penguin Crunches

COT: We are all part of a range of social institutions whether they be our family, F3, or our city/community. Remember to always recognize your role in these institutions, serve them prudently, and render unto others their dues, and your relations with others will flourish.

AO: Horizon

QIC: Lazlo

The PAX: 3 Mile, Rebar, Disco, Magoo, Creedence, Slapshot, Styx, Mayberry, welcome FNG’s Kodak and Little Mac

It was the QIC’s first time leading at Horizon. Great AO, and great group of men, but being unfamiliar with a futbol field, the Q needed a little help with the terminology. It turns out that the outer lines of the big box where you kick the ball into the thingy and the one person can catch it with his hands, are called The Eighteens. So, accordingly, the PAX did eighteens today. We broke them up into eleven’s and seven’s since the QIC usually loses count around there.

WarmUp: SSH, Imperial Walkers, copperhead squats, cherry pickers, merkins, mountain climbers, downward dog

The Thang: PAX lined up along the goal line, across from a coupon waiting for the on the eighteen. Elevens were kettlebells at the eighteen and monkey humpers on the goal line. PAX had to bear crawl out and lunge walk back.

After this round we did a quick round of catch me if you can between the eighteens, versus 3 burpees.

Then a round of sevens. Curl presses and Mike Tysons. Broad jumping out to the eighteen and mosey back.

Finally two more rounds of catch me if you can versus 8 merkins, then 4 Big Boi sit-ups.

Mary: Captain Thors, toy soldiers

COT: the QIC was up late Sunday night watching his baseball team miss making the World Series by the narrowest of margins, and was pretty bummed out. But we talked about keeping perspective and the important things in life, and how hard but how important it is to know the difference.

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

QIC: @Horshack

The PAX: 4@Horshack, @Deagle, @Winston, @BlackDiamond

Warm Up

• Side Straddle Hop (SSH) x 20 IC
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• 4 laps around blacktop – Karaoke on the short sides
• Imperial Walkers x 15 IC
• Cherry Pickers x 10 IC
• Figure 4 Stretch OYO
• Windmills x 10 IC

The Thang:

• Circuit First Round – all exercises 40 seconds, 20 seconds to lunge to next exercise

1. Step Ups
2. Dips
3. Squats
4. Diamond Merkins

• Jacobs Ladder 5 x 3 Burpees
• Circuit Second Round with Coupons

1. Curls x 10
2. Upward Rows x 10
3. Arm Extension x 10
4. Say Anything x 10 count
5. Upward Chest Press x 10

Mary w/ Coupons:

• Leg Lifts x 20 IC
• Flutters x 20 IC
• Big Boi Sit Ups x 15 IC
• Oblique Crunch x 10 IC each side
• Leg Extensions x 20

COT:

• Count-o-rama
• Name-o-rama

Announcements:

• Q-school on 10/24
• Official FreeState Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

AO: The Farm

QIC: Infinity
The PAX: Infinity, Running Man, Chile, and Rocketman (FNG)

Warm up:

20 SSH IC

10 Air Squats IC

15 Don Quixote IC

20 Arm Circles IC

10 Merkins IC

Short run

The Thang: Kalsu!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:

100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees

After recovering from Kalsu, we used the F3 card deck to randomly choose the remaining workouts:

10 Alternating Side Squats IC

10 Ranger Merkins IC

10 Oblique Crunches, each side

10 Bonnie Blair IC

20 Heels to Heaven

Mary:

10 Rosalita IC

10 Hello Dolly IC

20 Flutter Kicks IC

10 American Hammers IC

10 Nolan Ryan, each side IC

Observations: Kalsu is a challenging workout. All the PAX stuck with it to the end, though, and got a great burn. No one passed out or spilled the merlot, as far as I am aware…

COT:

Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.