Backblasts

AO: FreeState
QIC: @Deagle
PAX: 4 – CashOnly, Winston, Horshack, and Deagle

Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Australian Snow Angels x 20 IC
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Frankenstein x 10 each way IC
· Cherry Pickers x 15 IC

The Thang:

• Growing Pains (LBC, Big Boy Sit Ups, Superman) x 30 each IC
• Light jog around the field – 2 rounds karaoke on the sides
• Merkin Ladder with squats
  • Start at one side of the field, run 80% sprint to the other side, perform 10 merkins, jog the other side and perform 10 squats. Do the same but 9, then 8, … till 1 (total 55 each exercise)
• 2 rounds of light jog around the field
• Jacob’s Ladder 1-2-3-2-1 Burpees

Mary:
· Flutters x 15 IC
· Outlaw x 15 IC
· Freddie Mercury x 15 IC
· Dying Cockroach x 15 IC
· Travoltas x 15 each side IC
· Dollys x 10 IC finishing with 10 flutters IC

COT:

• Reflections on yesterday’s unrest at the Capitol. Deagle reflected on his arrival in the DC from Israel area eight years ago and how the people who welcomed his family and were accepting of differences.

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Dictator.

WarmUp: SSH, Don Quixote, WMH, Cherry Pickers, Michael Phelps, LBACs, Merkins, and Mountain Climbers

The Thang: Half Spartan 300 (aka, Spartan 150) — Derived from the WoD of the same name developed by Hightower.

5RFT

• 100m Sprint

• Burpees to bring in the six

• 10 Sit-ups

• 15 Merkins

• 20 Air squats

• 100m Sprint

• Burpees to bring in the six

• 10 Sit-ups

• 15 Merkins

• 20 Air squats.

Mary: Side Crunches, Supermans, Flutter Kicks, American Hammers, Dying Cockroach, and Hello Dolly.

Observations: Good hustle by everyone on this. We only got in 1 or 2 burpees each round, which means we were all putting in good sprints.

COT: Absolute freedom is a curse in disguise. Some seek freedom from obligations and responsibilities only to find their lives empty and worthless. True freedom comes from becoming more obligated and responsible—things that actually take away from our free time. “Freedom is not the absence of commitments, but the ability to choose – and commit myself to – what is best for me.” —Paulo Coelho

AO: Horizon
QIC: 3 mile
PAX: @Lightspeed, @Magoo, @Disco, @Kodiak, @Mayberry, @Sticks, @Derail, @Kombucha, @ Attache
* WarmUp: SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog
The Thang:
*Mosey around the field
* BOMBS (Pax broke into groups of 2, one PAX ran across the field while other PAX exercised)* Burpees – 50
* Overhead Claps – 100
* Merkins – 150
* Big Boy situps (we did LBCs) – 200
* Squats – 250
* People’s Circle (each PAX led the group in their favorite exercise; default was 10 burpees)
* mtn climbers *15 IC, merkins (dealer’s choice) *30 ; squats * 50 monkey humpers, american hammers * 15 IC; burpees * 5, jump squats * 20, flutter kicks, LBCs
* CoT – livin’ the dream; though it may not seem like it, we’re living the dream. it may not be our dream but, for billions of people, it would be a dream to have our lives and, yes, our problems. also, in 10 years, we may look back on our current lives and think how amazing it was, the things we could do physically, like F3 … i sometimes think about the freedom i had 10 years ago to sit on a couch, watch TV all day and order take-out 🙂 reflect on that and be grateful for everything we have right now and realize that we are living the dream.

AO: Patriot
QIC: Roadkill
The PAX: Elvis, Wedding Singer, Fuzz, Flipper, Lazlo, Lucius, Surely, Cable Guy, Spokes, Fish Fry WarmUp: SSH, Imperial Walkers, Cherry Pickers, WMH, lap around the track.
The Thang: 10 Burpees, 21 reps from each arm-leg-stomach group, 10 Burpees, another 21 reps from each group, run a lap, REPEAT. 21 rep exercises included:
ARMS: ‘Merkins, Curls with coupon, Spiderman ‘Merkins, Atlas with coupon, Shoulder press with coupon, Kettle swings with coupon
LEGS: Coupon Squats, Bonnie Blairs, Body Weight Squats, Apollo Onos, Jump Squats, Lunge in place with coupon
STOMACH: LBCs, Big Boy Sit Ups, USA’s – spell with your legs, Flutter Kicks, Freddie Mercury, Reverse Crunch, Leg Lifts
COT: From a CS Lewis Screwtape Letters quote page 156 that while we uphold our responsibilities to family, work and otherwise, also seek to include the wonder, whimsy, and joy of youth in our daily lives.
BONUS: Elvis led 20 bonus Burpees to cap off at 100 and a 1K odd total for the day for Patriot

AO: FreeState
QIC: Horshack
PAX: 4 – Deagle, Winston, CashOnly, Horshack

Like many AOs, FreeState dusted off the first BackBlast from 1/1/2011 in honor of F3’s 10th anniversary (with minor modifications ala @Major Payne to stretch out beatdown)

Warmup : SSH, Imperial Walkers, Windmills, Cherry Pickers, Arm Circles forward and reverse wide and narrow – all x 15 IC

The Thang:

Introduction to basic exercises (x 15 IC):

• Merkins – 4 count
• Wide-Arm Merkins – single count
• Diamond Merkins – single count

1 x track lap

Introduction to basic exercises (x 15 IC):

• Dollys
• Flutter Kicks
• The Little Baby Crunches

2 x track lap

Introduction to basic exercises (x 15 IC)

• Side-Straddle Hop
• Squat Thrust
• Mountain Climber

1 x track lap

Jacob’s Ladder 1-2-3-4-5-4-3-2-1 Burpees (sprint up, recover down)

30 seconds on / 15 seconds hold / 15 seconds recover

• Round 1: Jump squats / Squat hold / recover
• Round 2: Jump rope / High plank / recover
• Round 3: Star jacks / Reverse plank / recover

Mary

· Flutter x 15 IC

· Leg Lift Rosalitas x 15 IC

· LBC x 15 IC

· Freddie Mercuries x 15 IC

· V-lifts x 10 OYO

COT:

• Q-Source F1: Foundation Disruption.
• "Leaders influence movement to advantage." Fitness provides a clear advantage to attract followers initially – Fellowship and Faith keep the PAX coming back.
• "Movement causes disruption of the status quo" Being an independent consultant for about 15 years did not require much disruption and created a lot of comfort in the status quo. So now that I’ve sold my business my role in the new company is serving as a full time influencer which makes me very uncomfortable. Hats off to the influencers – people who disrupt the status quo!