Backblasts

Posted on

F3 FreeState BackBlast 10/15/2020

Forgot the photo . . .

On Thu, Oct 15, 2020 at 11:45 AM Christopher Ritter <critter> wrote:

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
  • Arm Circles 4 x 10 IC (small/wide/front/reverse)
  • 3 laps around blacktop – pick up pace on short sides

Imperial Walkers x 15 IC

Cherry Pickers x 15 IC

Deep Lunges x 10 OYO
The Thang:

  • Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next
  • Step Ups
  • Dips
  • Squats
  • Diamond Merkins (1st Round), Chin Ups (Second Round)

Jacobs Ladder 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round Plank-o-rama (10 count x 5: Center, Right, Center, Left, Center) Mary w/ Coupons:

  • Flutters x 25 IC
  • Leg Lifts x 20
  • Big Boi Sit Ups x 15
  • 20 seconds of protractor at 20 degrees
  • 25 x alternating leg extensions (ouch!)

Announcements:

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

Thank you!

Horshack

Posted on

F3 FreeState BackBlast 10/15/2020

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
  • Arm Circles 4 x 10 IC (small/wide/front/reverse)
  • 3 laps around blacktop – pick up pace on short sides

Imperial Walkers x 15 IC

Cherry Pickers x 15 IC

Deep Lunges x 10 OYO
The Thang:

  • Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next
  • Step Ups
  • Dips
  • Squats
  • Diamond Merkins (1st Round), Chin Ups (Second Round)

Jacobs Ladder 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round Plank-o-rama (10 count x 5: Center, Right, Center, Left, Center) Mary w/ Coupons:

  • Flutters x 25 IC
  • Leg Lifts x 20
  • Big Boi Sit Ups x 15
  • 20 seconds of protractor at 20 degrees
  • 25 x alternating leg extensions (ouch!)

Announcements:

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

Thank you!

Horshack

Posted on

Tabatamom

AO: #thehighlands
QIC: @toolbox

The PAX: @trolly, @katniss

The warmup: side straddle hops, squat flutter arms (picture squatting ducks trying to take flight), modified Michael Phelps, windmills, cherry pickers, IBAC, imperial squat walkers, mosey.

The Thang: tabata merkin progression: 15s on, 20s off 4 rounds of each exercise: arm release plyo merkin, prowler merkin (picture spiderman merkins with a press back onto haunches), derkins, step out wide merkin, and shoulder tap merkin.
Mosey around the park to the playground for continuation of EMOM workout: 10 airsquat, 10 LBCs, 10 side straddle hops, and 5 pullups EMOM for 10 mins with changing pullup grips.

Mary: WW1s, windshield wipers, split leg Jack knives, and black widow crunch.

QOT: small things build up to big things. As with a workout, so too do things build up in life. Chip away piece by piece at the days issues and you can overcome. Life’s issues are the big tree, and we are the small axe. Chop ’em down!
Be well and good day!

Posted on

Nolan Richardson Reduced, Revised v2

AO: PatriotQIC: Fish FryThe PAX: 12 Pax posted strong. Bone, Situation, Sherpa, Wedding Singer, Lucius, Citrus, Lazlo, Cable Guy, Spokes, Fish Fry, Maguire and RoadkillWarmUp: High Knees, Butt Kickers, High Skips, FrankensteinsThe Thang:As YHC learned from Citrus, Nolan Richardson was a coach at University of Arkansas that had his team play such hard defense that is was called 40 minutes of hell. This exercise from the Exicon was modified to fit the format of 30 minutes, but YHC did not have any clever sports references to 30 mins of hell, so we’ll just call it a reduced Nolan Richardson.

It is basically an extended Dora. Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a " Bobby Hurley" & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.

1. Burpees (100).

2. Imperial Squat Walkers (200).

3. Big Boy Sit-Ups (100).

4. Little Bitty Arm Circles (200).

5. Merkins (100).

6. Dips (200).

The great thing about the framing of this exercise is that running 50 yards forward was considered rest. Otherwise, it is a solid 30 mins of work.

Mary: Freddy Mercury’s, LBCs, Flutter kicks, COT: I recently read a post on leadership that worked from the quote "If you see a turtle on a post, you know it didn’t get there by itself." From this, YHC offered 2 points. First, the original posting noted that God put the awkward you in the post of leadership for his own purposes for His glory. Use it well. Second, you didn’t get to your leadership position all by yourself. Remember those who helped you to get there.

Posted on

Beastgate Annapolis Backblast 10/24/20 – Jump! Out of Bed

Weather: A cold front passed through the region yesterday leaving clear skies and calm winds overnight. This allowed the atmosphere to cool quite a bit into the lower 50’s. High pressure dominated the AO this morning.

PAX: Dorothy (Q), Countdown, Almanac, Dreadsquid, Agassi, Alamo, Kimble

Warmup: Hamstring stretches 10 count, Windmills 15 count, Side straddle hops 15 count
The Thang: In honor of the late great Eddie Van Halen, F3 Annapolis figured we might as well Jump (JUMP!) out of bed and get to it this morning. Start at a point, do 10 merkins. Broad jump (JUMP!) 30 yards. Do 10 LBC’s. Broad jump (JUMP!) 30 yards, then mosey back to starting point. Do 20 merkins. Broad jump (JUMP!) 30 yards. Do 20 LBC’s. Broad jump (JUMP!) 30 yards, then mosey back to starting point. Each time through, increase the merkins and LBC’s by 10. Beatdown ends at a desired time or number of reps.