Backblasts

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The General: Sprinting to the election

AO: The General

QIC: D’Artagnan (with help from Traveler)

The PAX: Jenner, Trolley, Lazlo, Fridge, Traveler, Fairweather, Petro, Blue Cheese, Buggy, Citrus

WarmUp: a few exercises in a circle before 20 yards of high knees, butt kicks, side shuffles, karaoke, skips, and a lap. Finished warm up with wall sits while each man did pullups to failure and then 30, 40, and 50 yard 60% sprints.

The Thang: formed two lines of five men, head-on-head sprints between 20 and 50 yards. Last 3 sets started in a low pushup, flat on the ground, and on each’s back. Finished the day with a 90% and 100% timed 100 meter dash, competing with the only person each F3 man promised to beat each session: himself.

Mary: some light planks, could have been better timed! Will remember that for the next Q

COT: In athletics, and all things, there are two types of mindsets: fixed and growth. In a fixed mindset, you’re racing to not lose. Growth mindsets race to win. Learning how to compete with one another to bring each man to his 100% is central to the F3 mission.

If this sounds fun, come join us at the general some day!

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Delphi 11/3/20 Voter Animal Instincts

Delphi 11/3/20 Animal Movements

QIC: HT

PAX: Glee, YardSale, Ashe, Dunder, YNAB, Houlihan, ElNino, Derecho, Nano, Slider, HT

Warmup:

Fellowship laps around field to warm up, SSH, Good Morning, WindMills, HipFlexors, Downward Dog

The Thang:

Start 15 Merkins, then Out 20 yards, followed by 15 SSH, back for quick recovery. Rinse & repeat.

Bear crawl

Alligator

Inch worm

Gorilla

Bunny Hop

Crab walk

Crawl Bear

Slug

Frogger

Mary:

Around the horn mix up by PAX

CoT:

Announcements: Manly Book Challenge, Monthly Challenge, The Grunt.

Election Day, be the Light for Hope. There’s so much negativity, that’s the easy way. Instead be the positive role model, the harder way, be the respectful man our families and our communities need us to be.

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Sprints and DORA at the Farm

AO: The Farm

QIC: Infinity

The PAX: Pavarotti (FNG), Rocky, Brooklyn (FNG), Rocketman, Chile, and Infinity

WarmUp:

15 SSHs IC

10 Don Quixotes IC

10 Air Squats IC

8 Merkins IC

14 Mountain Climbers IC

The Thang:

Circuit 1:

6 EMOM 100m Sprints

Circuit 2:

Split in two teams for DORA 1-2-3 (100 meters)

  • 100 HRR Merkins cumulative both teams

  • 200 Air squats cumulative both teams

  • 300 LBCs cumulative both teams

Extra Credit:

100m Sprint, then mosey back while picking up the cones and puck lights

Mary:

16 Flutter Kicks IC

15 Rosalita IC

15 American Hammers IC

10 Dying Cockroach IC

Observations:

@Rocky matched pace with your humble correspondent (YHC) for the first 100m sprint. @Rocketman is living up to his name, as he eventually passed YHC on the last few 100m sprints. @Chile showed marked improvement from the last 1-2-3 DORA he did 1.5 months ago.

Announcements:

The Grunt Veteran’s Day F3 convergence on Saturday, Nov 7th at 7am at the Lincoln Memorial.

COT:

Exercise is king and nutrition is queen–put them together and you’ve got a kingdom.

  • The goal of the King is to constantly increase 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader.

  • There is no best or only way to Accelerate 3S2T. But what is true for both men, and all men seeking to Accelerate, is that it works much better as a Group than as a Singleton .

  • It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.

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FreeState Official Launch, New Shovel Flag and Halloween – oh my!

FreeState Official Launch, New Shovel Flag and Halloween – oh my!

Newsworthy:

  • Winston planted the new FreeState shovel flag, pictured below. Horshack was happy to retire the kluge-job, duct-duct taped, shovel flag with an over-sized Old Glory (as @EarlyBird noted, big enough for a car dealership) that has barely survived since FreeState’s soft launch. Winston was having stomach issues so he could not witness the admiration of the PAX after our beat down.
  • F3 veteran HIMs @Hightower, @Nano, @EarlyBird, and @MillerTime were especially impressed by Winston’s rebar reinforcement inserted into the top of the shovel, allowing an aluminum sleeve to extend the flag higher. Thank you so much, Winston!
  • The story of @Nano ’s prodigal glove. In the darkness, before the beatdown began, Nano lost one glove in the gloom while he was ‘watering a tree.’ Thankfully there was an upside. Bear crawling on the blacktop was a wonderful exfoliant for his palms. Then, as the Pax saw the light of daybreak, @Nano located his chosen tree and what was lost is now found.

PAX: 8

@Nano, @Hightower, @Deagle, @SalmonRoll, @Nala (FNG), @EarlyBird, @MillerTime, @Horshack

QICs: @Nano and @Hightower

Warm Up:

  • SSH x 20 IC
  • Cherry Pickers x 10 IC
  • Merkins x 10 IC
  • Willie Mays Hayes x 10 IC
  • Windmills x 10 IC

The Thang:

4 Corners x 2: The Team doing Blockies sets the pace. Bear Crawl short sides, sprint long sides to get to next station

1. Blockies – 5 x Burpees with Coupons with and upward Press (no jump)

2. Bonnie Blairs

3. Flutters

4. Merkins

4 Corners x 1: The Team doing Blockies sets the pace. Lunge walk to get to next station

1. Blockies – 10 x Burpees with Coupons with and upward Press (no jump)

2. Bonnie Blairs

3. Flutters

4. Merkins

Ricky Bobby Fellowship Run to Soccer Field

Baseball Diamond Bench Circuit x 2: AMs (as manys) in 60 seconds, with a lap around the muddy soccer field between sets

1. High Knee Step Ups

2. Dips

3. Squat Seats

4. Derkins or Incline Merkins

After the final set of Merkins, immediately run up the big sledding hill, then recovery mosey over to the blacktop.

Mary – dealer’s choice, skipping one pax for their choice

  • Heels to Heaven x 10 IC (@Hightower ’s choice)
  • Dead Bugs (aka Dying Cockroach) x 10 IC (@EarlyBird ’s Choice)
  • American Hammer x 10 IC (@Deagle and @Nala ‘s Choice)
  • Protractor for 60 seconds close out with Flutters x 10 IC (@Horshack’s Choice)

COT

  • Count-a-rama
  • Name-a-rama – Welcomed FNG Alex rebranded as @Nala (the lion from Lion King)
  • Announcements
    • #FreeState will be closed to participate in CSAUP event.
  • Words of Wisdom:
    • Paraphrasing @Horshack (to sound better than the original delivery) who reflected on his brotherhood with #MountVernon at the former RoughRiders AO – and thanking Pax @EarlyBird and @MillerTime for posting at #FreeState’s Official Launch. Brought up the concept of integrity and being your word. @Horshack made a commitment back in 2017 when RoughRiders disbanded to start an AO in Bethesda.
    • After three smelly years in the fartsack (https://f3nation.com/lexicon/entry/2362/), @Horshack fulfilled on his commitment. Integrity is much like the spokes on a bicycle wheel, when one spoke is loose, the whole wheel gets wobbly and eventually doesn’t allow one to get to their destination. The PAX are like spokes and HIMs can true the wheel by helping to tighten individual PAX who can then help others, and so on.
  • @Hightower closed with a prayer
  • Coffee-teria
    • @Horshack met an older man with his wife and walking their dog (named Bango) after Coffee-teria. He asked about F3 and, once @Horshack shared the basics, he asked the age of the oldest man at FreeState. @Horshack said 58, and he asked whether FreeState could accommodate a 70 year old. @Horshack said absolutely!
  • Officially launched!

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A Glorious Day on Top the Mountain

AO: Olympus
QIC: Yard Sale, Derecho
The PAX: Dunder, Hightower, Roddick, Gadget, El Niño and Nano.

Warm up: SSH, WMH, Wind Mills, Down Dog, Arm Circles and a quick fellowship jog.

The Thang 1: Round 1, Go through Ladders, cones, and mini hurdles. bunny hop 10yards 5 merkins. Bear crawl 10yards 5 merkins. Sprint 45yards 5 merkins. Bunny hop 10yards 5 merkins. Bear crawl 10 yards. 3x

Round 2, Go through Ladders, cones, and mini hurdles. Lunge 10yards 5 merkins. Crab walk 10yards 5 merkins. Sprint 45yards 5 merkins. Lunge walk 10yards 5 merkins. Crab walk 10yards. 2.5x

The Thang 2: The PAX split up into two groups of four and did two rounds of; one person from each group took turns hopping up two flights of stairs on one foot while the rest of the PAX did merkins, lunges, air squats. Then two rounds of the same thing but we hopped up 3 flights on one foot.

COT: Live in the moment because it will be gone before you know it, and keep pushing forward even through obstacles(zeta) and continue to be your best self.