Backblasts

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Chop Suey!

Start Time: 04:30

End Time: 05:20

Weather: 50s with 90% humidity

AO: Arundel High School (Site to be named later)

Q: Counselor

PAX: Animal, Chew Toy

Warm-up:

Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills, 400m Mosie.

The Thang

This workout consists of 14 exercises from various AO’s within F3Annapolis region, (AHS, Beastgate, The Forge, Vortex) – 2 minute 14 rounds with a 30 second break in between each exercise.

Good Morning (Hands Behind Ears)
Plank
Dips on Coupon
The Brick Merkin
Squats
The Atlas
Curl with Press
Kettlebell Swing
Coupon Shoulder Press
Devin Hester (Run with coupon for 30 yards and back)
20 Merkins, then broad jump 30 yards.
Coupon Press on back
Bear Crawl Merkin
Coupon Deadlift

CoR, NoR, announcements – upcoming cornhole tournament (10/24 6pm-10pm), prayer.

Sources: Previous 13 F3 Annapolis posts.

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Zeus 1st Q at Olympus

O: #Olympus
QIC: @Zeus

The PAX: 6 – @Nano, @Derecho, @Gadget, @Roddick, @Ashe, @Zeus

WarmUp: Side Straddle Hops, Willie Mays, Michael Phelps, Clockwise and counter clockwise arm circles, Several leg and hip stretches, run up and down Olympus stairs X4

The Thang: Mix of upper and lower body Beatdown.
Five exercise stations with a half track runner for timer. An exercise with 15 to 20 count upon runners return.

First round station:

1.-3-Step Drop (Steps in 3 movements for exercise- Squat,Squat jump, Squat jump)

2.-Single dumbbell snatch either 10 pounder or 25 pounder

3.-Side Gorillas (Squat down like a gorilla then use hands on ground to shuffle body side to side)

4.-Modified Hostages (Hands on knee low squat pulse)

5.-Forward and reverse bear crawl to 10 yard line

Second round station:

1.3- Step Drop (Steps in 3 movements for exercise- Squat,Squat jump, Squat jump)

2.Curl with 25 pound dumbbell while holding 10 pound dumbbell in other hand
3. Side gorillas
4.Modified Switch (Squat down twist body when standing)
5.Forward reverse bear crawl to 10 yard line

Mary: 21’s Curls with curl bar 13.2 pounds.
While Pax is doing his 21’s rest of team are waiting doing burpees on own count.

21’s curls-
7 half curls from waist to middle of chest
7 half curls from upper chest to middle of chest
7 standard full curls completed curls
Total of 21 curls.

No ending ab exercise due to ab exercises incorporated in between runner during stations.

COT: Many thanks to Pax for coming out and allowing me lead them in this morning’s workout.

Take away message:

Stop saying “I will.” ——and just do.
Whatever you’ve been putting off to do later just buckle down and get it done. Whether it’s protects around the house, doing more family involved activities or even volunteering to lead your fort Q like I did.

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FreeState Back Blast 10/17/2020

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

QIC: @Horshack

The PAX: 7

@Horshack, @Deagle, @Winston, @Salmon Roll, @Costello, @BMX, @Forrest

Warm Up

  • Side Straddle Hop (SSH) x 20 IC
  • Cherry Pickers x 15 IC
  • 4 laps around blacktop – last one backwards
  • Arm Circles 4 x 10 IC (small/wide/front/reverse)
  • Imperial Walkers x 15 IC
  • Kareoke – 5 times across blacktop
  • Windmills x 15 IC

The Thang:

  • Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next
  1. Step Ups
  2. Dips
  3. Squats
  4. Derkins
  5. Alternating Lunges
  6. Feet Up Chin Ups
  7. Mountain Climbers
  • Jacobs Ladder 1-2-3-2-1 Burpees
  • Circuit Second Round – Repeat First Round Exercises, 20 seconds then 10 seconds to transition
  • Full Court Basketball

Mary:

  • LBCs x 20 IC
  • Flutters x 20 IC
  • Rosalitas x 15 IC
  • Dying Cockroach x 15 IC
  • 60 seconds of protractor at various degrees
  • Flutters x 5 IC

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)
  • Acknowledgement of @Winston for his help with the new Shovel Flag

Coffee-teria

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Purcellville – Soft Launch Day 1

Q – Pop Fly
Co-Q – Jenner

PAX: Refueler, Rykers, Maj. Payne, Lucius, FNG (John), FNG (Silver), FNG (Empire), FNG (Microchip)

WARMUP: Side Straddle Hops (SSH), Arm Circles, Willie Mays Hayes, Cherry Pickers, Downward Dog calf stretches, Cobra stretch, Merkins

THANG 1: The 220. 

 20x Each: Merkins, Squats, Flutter Kicks, Lunges, Overhead Arm Claps, LBCs, Shoulder Taps, Plank Jacks, Hand Release Merkins, Big Boy Situps, Bonnie Blairs, American Hammers

THANG 2: Reverse Burpee Pyramid

a) Run to 10 yard line / 10 Burpees / Return to Goal Line
b) Run to 20 yd line / 9 Burpess / Return to Goal Line
c) Run to 30 yd line / 8 Burpess / Return to Start
—- all the way until the opposite goal line and 1 burpee
—- plan is to start each round together

Time Hack: Last 3 rounds were consolidated in order to hand over to Co-Q at the 30 mins mark. The Q often must modify their plan to fit into the time schedule and often, the PAX doesn’t even know. 

THANG 3: Move over Rover, in comes Jenner to take over. Pearls on a string is a common technique where you run to various locations and do a set of exercises. 

Track: Mosey over to the track and jog 2 laps, sprinting the curves

Sidewalk Merkins: One group performs 2 laps running up and down the backside stairs next to the covered basketball court while the second group lines up on the sidewalk along the school doing merkins with one arm up on sidewalk and other arm down on the parking lot. Switch sides once group finishes their first lap. Switch stations once group finishes their second lap.

Bear Crawl to Hill: Bear Crawl in a line down the road in-between the school and the soccer fields. After 50 yards (or forever), turn 90 degrees facing the school to Crawl Bear up the 30 ft. hill to the soccer fields. Then Bear Crawl back to the road.

Bench Merkins: Mosey over to the gated park and perform decline merkins (Derkins) and inclined merkins (Irkens).

Wooden Bench Step Ups: Mosey over to the perfectly situated wooden benches. Sit down on them while Refueler gives a 10 count to give everyone a rest. Perform backwards step ups. 

Window Ledge Toe Taps: Mosey over to the right of the school entrance and find a bench seat or a window ledge so you can see your sweet form. Perform toe taps.

Paint the Lines: Run down the painted lines between the school bus performing side shuffles left, side shuffles right, lunge walks, duck walks, and the stuntman low plank shuffle under the bus.

MARY: Little Baby Crunches (LBCs), Flutter Kicks, Sharon Stones, Penguin Crunches, Toy Soldiers

COT: It’s great to come out here and be able to work out with these men. Very proud of them for coming out and starting this new site. It’s hard getting started from scratch, but we have your back. Stay committed and persist.

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Leg Day at the Patriot

AO: The PatriotQIC: Pop FlyThe PAX: 20 HIMsWarmUp: SSH, Cherry Pickers, Arm Circles, Michael Phelps, WMHs, The Thang:
Round 1: 2 Min Burpees
Round 2: 2x – 25x Merkins, Squats, BBS, Lunges + 1 Lap

Round 3: 3x
a) Backwards run 30yds / 30 Squats
b) Lunge 10 yds / 20 Bonnie Blairs
c) Reverse Lunge 10 yards / 10 Speed Skaters

d) broad Jump 10yds to Goal line / 3 Burpees

Round 4: Repeat 1x of Round 2
Round 5: Repeat Round 1


Mary: Elvis led a solid Amazon package opening clinic via the Box CutterCOT: In a quote often mis-attributed to Abraham Lincoln, “Great things may come to those who wait, but only the things left by those who hustle.”