Category: Uncategorized

AO: The Highlands (10/1/20)

QIC: Jag

The PAX: Trolley, Toolbox, Bandit and Katniss

WarmUp: Seal Claps, IBAC, Michael Phelps, Weed Pickers, Willy Mays Hays, Down Dog, Cobra Kai, Side Straddle Hops, Imperial Walkers and Gleemakers

The Thang: The PAX moseyed to the goal line of the turf soccer field and performed more Gleemakers. Next was a suicide: a half-speed run to the top of the six-year box and High Knees back; half-speed to the 18-yard-box and Skips back; half-speed to the midfield and Butt-Kickers back; and finally, half-speed the length of the field and Karaoke (both sides) back. The PAX performed three more rounds of Gleemakers and suicides at 75% speed. The first of these featured Merkins, Squats and Freddie Mercuries at the 6-, 18- and 50-yard lines with Bear Crawls back and a full field run. The next included Diamond Merkins, Bonnie Blairs and LBCs with Walking Lunges back and a full field run. The last included Typewriter Knerkins, Dirty Mules and Gas Pumpers with Frankensteins back and a full field run.

Mary: Penguin Crunches, Australian Plank Jacks, James Bonds, WWIIs and Jackknives.

COT: From James Beard Award-winning BBQ pitmaster Rodney Scott: "Every day is a good day." Indeed.

AO-Forge

Q-ChewToy

PAX- Dreadsquid, Countdown, Almanac, Agassi

Take

Heavy

Objects…

Run

Warmup

Slow high knees

High knees

Shoulder tap plank jack

5 minutes AMRAP

1 minute rest

15 reps each

Seated block raises

Wide merkin

Curl w/ Press

HR Merkins

Carry heavy object 400 meters- ~4 minutes

5 minutes AMRAP

1 minute rest

20 reps

Lt Dan

Squat tuck jumps

Straight leg deadlifts

Carry heavy object 400 meters- ~4 minutes

5 minutes AMRAP

1 minute rest

25 reps

Leg raises

Windshield wipers

BBSU- don’t count until they hurt

Carry heavy object 400 meters- ~4 minutes

Round 1

Run

Round 2

Round 3

Run

PAX choice for Round

CoR

NoR

Announcements

Prayer

10/10/20

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

QIC:
@Horshack

The PAX: 4
@Horshack, @Winston, @Deagle, and @Forrest (originally from Pittsburgh AO, now living in Beltsville, MD!)

WarmUp: in honor of 10/10/20 (10 + 10 = 20)

• 2 x 10 SSH IC
• 2 x 10 Imperial Walkers IC
• Light jog x 3 laps around blacktop (3rd lap backwards)
• 2 x 10 Cherry Pickers IC
• 2 x 10 Wind mills (aka Don Quiotes) IC
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC

The Thang:
F3 Poker (see photo) – not in this order – eight exercises

• 19 x Low, Slow Squats
• 4 x 25 yard sprints (mosey back)
• 25 x Dips
• 25 x Squats
• Backwards run around the blacktop
• 5 x 25 yard Karaoke
• 14 x Carolina Dry Docks
• 25 x Smurf Jacks

Capture the Flag: Horshack & Deagle VS Forrest & Winston

Mary:

• Flutters x 25 IC
• Rosalitas x 15 IC
• Protractor
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Dollies x 15 IC

COT:

• Words of Wisdom: Integrity – at least two PAX have posted every workout since we soft launched on Sept 26. Integrity is honoring your word and doing what you say you’re going to when you say you’re going to do it. Like a single loose spoke in a bicycle wheel ends up making a wheel roll wobbly, so to with not keeping our word. Rain or shine, sleet or snow – AO will have a workout as we head toward colder, more inhospitable weather.
• Name-o-rama
• Announcements:

1. Q-School – Oct 24 (Saturday);
2. Official FreeState Launch – Oct 31 Halloween w/ 2.0s and ‘gloomy’ masks;
3. CSAUP in celebration of Veterans Day (Saturday Nov 7th)
4. Winston & Deagle will Co-Q workout on Tues Oct 13

• Coffeeteria

Thank you!

Catching up on some of my old Back Blasts

October 6, 2020. . .

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

QIC:
@Horshack,

The PAX: 3
@Horshack, @Winston, @BlackDiamond

WarmUp:

• 25 SSH IC
• Light jog x 3 laps around blacktop
• 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
• Figure 4 Stretch OYO each leg
• Wind mills (aka Don Quiotes) x 10 IC

The Thang:
Circuit First Round – all exercises 45 seconds, 15 seconds to recover and get to next

• Step Ups
• Dips
• Squats
• Erkins

Jacobs Ladder 1-2-3-2-1 BurpeesCircuit Second Round – 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

COT:

• Count-o-rama – 3
• Forgot to snap photo
• Announcements:

1. Q-School – Oct 24 (Saturday);
2. Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
3. CSAUP before Veterans Day (Sat Nov 7th)