Category: Uncategorized

DATE: Oct 5, 2020

AO: #olympus

QIC: @Obadiah

The PAX: @Derecho, @ElNino, @Roddick, @Zeus, @YNAB

Warm-up: SSH, cherry pickers, good mornings, Mike Phelps

The Thang: R1 and R2 six station rotation with:

1. an eighth of a mile timer.
2. Squat thrusters with CB
3. Bent rows with a weighted bar
4. Lunge walk with 25lb plate
5. Back fly
6. Curls

R3 and R4 six station rotation with an increasing 5 Merkin count each rotation (5, 10, 15, 20, 25, 20, 15, 10, 5):

1. An eighth of a mile timer
2. Kettlebell swing with CB
3. Deadlifts
4. Lunge walk with 25lb plate
5. Arm raises
6. Dips on the bench

COT: “Put on the Armor of Light.” Bring and exude life giving things and cut off destructive things and people

Start Time: 04:30

End Time: 05:30

Weather: 50s with periodic light rain

AO: Arundel High School (Site to be named later)

Q: Counselor

PAX: Chew Toy

Warm-up:

Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills, and a 400m mosie.

The Thang:

Core and Strength – 2 minute 14 rounds with a 30 second break in between each exercise using a mini coupon. Bonus: 4 more exercises each with a 30 second break.

Chest Squeeze Brick Presses

The Brick Merkin

Overhead Brick Claps

Brick Shoulder Taps

Squat

The Brick Lateral Raise

The Brick Shoulder Press

Brick Front Raise

Brick Renegade Rows

American Hammers

Brick Reverse Flies

Bent Over Rows

The Brick Punch

Brick Wolverines

BONUS ROUND

The Prone Kickback

Lower back deadlift

Skull Crushers (Tri-Cep Curls)

W- Wipes with legs lifted

CoT:

Count-o-rama, Name-o-rama, Announcements, and Prayer.

Sources: YouTube Channels: NAV Fitness Tv and Sharing Fitness

Spotify Playlist: Mini’s Revenge!

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