Backblasts

HA! You said fartlek!!!

Weather: 47 and morning sun…what a beauty!

Pax: Dreadsquid, Chewtoy, Counselor, Almanac, Wild Thing, Dorothy, Countdown (QIC)

WaR

Side straddle hop 4×20

Squat 4×20

Lil baby arm circles (fwd/rev) 4×20

Seal claps 4×20

Raise the roof 4×20

El chapo 4×20

Thang- Fartlek!

Line up and begin running, last pax drops and cranks out 10 merkins, sprints to front…repeat between stations

Station 1 – the wall…decline merkins 4×20, step ups 4×20, dips 4×20

Fartlek

Station 2 – bear bear goose…one pax bear crawls around circle while others crank out merkins, repeat until all pax have gone around the circle

Fartlek

Station 3 – gone crabbin’…one pax crab walks around circle while others crank out flutter kicks until all pax have gone around circle

Fartlek back to AO (sprinkled in pause for the cause and yoga)

***total miles 3.1ish

Mary

6 inches of fire…pax maintain 6in hold while one pax scissor dollys 2×20 repeat all pax have gone

Moleskin: The pax showed up ready to work, night of revelry be damned! Proud of the HIM that kept pushing each other and stayed motivated throughout running, even when the cruel temptress BACON was wafting in our faces. Nothing would break these men!!

COT: YHC closed out with a prayer to stay on the path, get folks back on the path, for the injured, sick, and to help us keep growing! Don’t forget pony trot, csaup details forthcoming.

Thank you men for the opportunity to serve!

Aye!!

Countdown

Sent from Yahoo Mail on Android

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816

QIC:
@Horshack,

The PAX: 2
@Horshack, Deagle (Tal Shachar)

WarmUp:

• 25 SSH IC
• Light jog x 3 laps around blacktopp
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover

• Step Ups
• Dips
• Squats
• Erkins

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

Circuit Repeat First Round

Mary:

• Flutters x 15 IC
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Freddie Mercury x 15 IC
• Protractor for 90 Seconds followed by 10 Flutters IC

Various Stretches

COT:

• Count-o-rama – 2
• Announcements:

• Q-School – aiming for Oct 24 (Saturday);
• Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
• CSAUP on Veterans Day (Wed Nov 11th) – more details to come

Coffeeteria

Thank you!

Horshack

************

Chris Ritter

703-622-1182 mobile

AO: The Patriot

QIC: Lucius

THE PAX: Cable Guy, Citrus, Coconuts, Fish Fry, Lazlo, Maj. Payne, Maguire, Mayberry, Poe, Pong, Rebar, Spokes, Slap Shot, Sticks, Sunshine, Three Mile,

THE WARM UP: SSH; LB Arm Circles; Windmills; Cherry Pickers; Downward Dog; Cobras; Rockettes; Misc. Moseying.

THE THANG:

Airmen: As a rest exercise, PAX performed 4 air squats, ran 10 yards, performed 4 air presses(IC), ran 10 yards, and repeated. After each repetition, a team of PAX left the group to perform the next set of recommended exercises.

Station to Station: PAX split into groups, then ran through ten stations performing twenty reps of select exercises at each. Exercises included Squats; Merkins; Step-Ups;Carolina Dry Docks; Lunge Steps; Derkins; Bonnie Blairs; Merkins; Squat Jumps;Burpees (only 10). PAX returned to field and performed more Airmen to pick up the six.

Azimuths: PAX bear-crawled around a 35-yard compass rose, performing rest exercises at each cardinal direction. Rest exercises included: Squat Thrusts (N); Atlas Shrugs (E); CB Swings (S); and Magellans (W).

THE MARY: Crab cakes, Flutter Kicks, LBCs, Leg Lifts,

CIRCLE OF TRUST:

Shooting an azimuth is one of fundamentals of finding your way in unfamiliar territory. From high ground, you determine the compass bearing—the azimuth—that will take you to a desired landmark. Following this azimuth takes you toward your destination. But as you move over uneven ground, you must periodically correct course. You must stop to shoot a new azimuth, reorienting yourself toward your goal.

Students at the U.S. Military Academy are taught to view quizzes as azimuths—course corrections that allow them to assess whether they are learning content they need to know. By starting with the end in mind, and checking their progress, they can focus on what is important and learn it.

As you navigate the uneven ground of life today, remember to shoot an azimuth. Start with your goal in mind, then determine the direction you must head to reach it. And remember to periodically check, and correct, course.

AO: Sparta

QIC: El Nino

The PAX: Zeus, Obadiah, Hightower, Roddick, Infinity, Ashe, Derecho, Hoolihan, Nano

Warm-up: SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps

Thang 1: (using marble benches/blocks about 48″ high) 20 Step-ups (alternating legs), 20 Durkins, 10 Block-Jumps, 10 Burpee Block Jump overs.

Thang 2: Timer was a two-person “log” carry/lunge walk, w/ 7’ long 4×4, out 20 yds/back. Circuit with stations: kettlebell swings, man-makers with a row/merkin, durkins on cinder block, thrusters with cinder block, goblet squats (35lbs), around the world swings with a mace, Curls (35lbs), overhead squat with 4×4.

Thang 3: Mosey to track for 200m sprint work, 2 rounds of stadium stairs, and a race back to the coupons for Mary.

6 Minutes of MARY: American Hammers, Plank Jacks, Freddie Mercury’s, Break Dancers, LBCs; Mountain Climbers, 1-minute plank.

Circle of Trust (COT): “Blessed are you who are poor, for the Kingdom of God is yours”

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816QIC:
@Horshack, @Deagle (Co-QThe PAX: 2
@Horshack, Deagle (Tal Shachar)WarmUp:

• 25 SSH IC
• Lead The Follower (aka Indian Run) x 3 laps
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:
F3 Poker – Pick 6 – with my brand spanking new cards (https://f3.mudgear.com/collections/top-gear/products/f3-card-decks):

• Monkey Humpers x 10 IC
• Mountain Climbers x 25 IC
• High Plank 90 seconds
• SSH x 100 IC (really 50 on a four count cadence)
• Freddie Mercury x 25 IC
• Oblique Crunch x 15 each side IC

Jacobs Ladder 1-2-3-2-1Mary:

• Flutters x 15 IC
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Protractor for 90 Seconds followed by 10 Flutters IC

Various Stretches (led by Deagle)

COT:

• Count-o-rama
• Announcements: Q-School – aiming for Oct 24 (Saturday); Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks; CSAUP on Veterans Day (Wed Nov 11th) – more details to come
• Forgot to take photo – except for the poker cards