Backblasts

DATE: 2022-06-04
AO: Freestate
Q: Winston
PAX: Butter, Deagle, CashOnly, Wildcat, Horshack
FNGs: Cannoli
COUNT: 7
WARMUP:

39 side straddle hops
15 swing billies
2x 5 mirkins/5 mountain climbers/5 plank jacks ic
2 laps
10 slow toe touch squats ic
10 Bonnie blairs ic
15 cherry pickers
10 pickle pointers ic

THE THANG:

Each person moves 2 coupons from corner to corner around the basketball court one at a time while everyone completes the following:

Round 1: jump squats
Round 2: plank jacks
Round 3: flutters
Round 4: shoulder tap mirkins
Round 5: lunges
Round 6: Freddie mercuries
Round 7: wall sit

Each person shoot 2 free throws. Total made baskets subtracted from 20 is number of burpees pax completes

Century climb

Pax plays basketball with “burpee fines”

MARY:

Flutter combo

10x flutters then…10x

LBCs
Reverse crunches
Scissors
X factors

Plankorama with 10 ic count
Travoltas in the sides
Shoulder taps second middle round
Mountain climbers final middle round

ANNOUNCEMENTS:

The F3 Capital Tour this week comes freestate’s way on Tuesday. Everybody should arrive dressed for success with hair combed!! Governor Hogan says this is Maryland’s big chance

Also – shutting down FreeState on June 18 for the Capital Region Convergence at Teddy Roosevelt Island which begins at 7a. Clown car from FreeState

COT:

Discussed ideas for Tuesday’s beatdown as a way to show off various dimensions of our AO, and gave thanks that Horshack’s COVID diarrhea didn’t follow him to today’s beatdown.

DATE: 2022-06-02
AO: Freestate
Q: Deagle
PAX: Rough Rider, Wildcat, Butter, CashOnly
FNGs: None
COUNT: 5
WARMUP:
SSH, imperial walker, monkey humpers, hairy rockets, 2 laps, shoulder taps, mountain climbers, the chinook, Michael Phelps, cherry pickers, windmills

THE THANG:
3-2-1 Dora on the field
300 Squats
200 Dips
100 Incline Merkins

1-2-3-2-1 Jacob’s ladder on the big hill

MARY:
Each Qs one mary

ANNOUNCEMENTS:
Next Saturday is adopt a road cleanup
Capital region tour – next Tuesday is FreeState

COT:

DATE: 2022-05-31
AO: Freestate
Q: Deagle
PAX: Rough Rider, Butter, CashOnly, Wildcat
FNGs: None
COUNT: 5
WARMUP:
SSH, Hillbillies, hairy rockets, mountain climbers, shoulder taps, plankjacks, 2 laps around the blacktop, el capitan, cherry pickers, windmills

THE THANG:
Each pulls 3 poker cards, running 3 cycles where each Qs one of their cards (total 15)

MARY:
Was part of the poker cards, since we did not have time

ANNOUNCEMENTS:
Capital tour – Freestate is next Tuesday, Dad’s camp

COT:

DATE: 2022-06-04
AO: Farm
Q: PAXminer
PAX: Infinity
FNGs: None
COUNT: 1
WarmUp: SSHs, Imperial Walkers, Beet Pickers, Willy Mays Hayes, Michael Phelps, and Mosey.

The Thang:
4 rounds of:
– 5 Handstand Push-Ups against fence
– 60m Sprint
– 10 Burpees
– 20m Bear Crawl
– 30 Squats
– 20m Lunge Walk
– 40 LBCs
– 5 Chin-Ups off soccer goal
– 20m Crab Walks

Mary: Flutter Kicks, Penguin Crunches, Dying Cockroach, Australian Snow Angels, J-Lo’s, American Hammers, and Sweat Angels.

Announcements: F3 the Capital Tour starts this Sunday and goes through next Saturday. We will be the tour stop for Thursday, so come out and show your support for our workout group.

CoT: I was stag this workout, so no words of wisdom to share this morning. I went out this morning knowing that most, if not all, of the PAX would be unavailable. I promised myself I would just leave if no one came. However, the mild weather, warm morning sunshine, and the empty field called to me. Being an athlete means you will most likely workout regardless of circumstances, because that is just who you are. Strive to be an athlete.

DATE: 2022-06-03
AO: Horizon-Ao
Q: 3 mile
PAX: Old Bay, 2 percent, sticks, Jenner, Poe, Kodiak, Disco, Mr Haand, Mayberry FNGs: attache
COUNT: 11
WARMUP: SSH, michael phelps, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap
Dora
100 merkins (16 burpees)
200 squats (16 burpees)
300 LBCs (16 burpees)
Ultimate Frisbee with core work after each touchdown
MARY:
Incorporated into workout
ANNOUNCEMENTS: F3 capital tour, F3 the capital 4th anniversary on June 18
COT: A story told by Kurt Vonnegut: Joseph Heller, an important and funny writer and I were at a party given by a billionaire on Shelter Island. I said, “Joe, how does it make you feel to know that our host only yesterday may have made more money than your novel ‘Catch-22’ has earned in its entire history?” And Joe said, “I’ve got something he can never have.” And I said, “What on earth could that be, Joe?” And Joe said, “The knowledge that I’ve got enough.”

The takeaway: it’s easy to get caught up in comparisons with others: nicer car, more exotic vacation, schools. A reminder that we all have enough and we all are enough.