Category: Uncategorized

AO: The General

QIC: Lazlo

The PAX: Elvis, Fair Weather, Traveler, Petro, Bleu Cheese, JAG, Citrus, Fridge, Trolley, Maj. Payne, Buggy

WarmUp: SSH, Merkins, Mountain Climbers, Copperhead Squats, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Moroccan Nightclubs, Ricky-Bobby mosey around the track

The Thang 1:
PAX paired up and lined up on the goal line for a series of races between PAX 1 and PAX 2.
Race 1: PAX 1 – back pedal 100 yds and sprint back; PAX 2 – 15 burpees; flapjack and repeat
Race 2: PAX 1 – bear crawl to the 30 yd line and crawl bear back; PAX 2 – 25 WWIs; flapjack and repeat
Race 3: PAX 1 – broad jump to the 20 yd line and back; PAX 2 – 30 Bonnie Blairs, single-leg count; flapjack and repeat
Race 4: PAX 1 – shuffle right to the 50 yd line and shuffle left back; PAX 2 – 30 jump squats; flapjack and repeat
Race 5: PAX 1 – Traveling burpee to the 20 yd line and mosey back; PAX 2 – 40 American hammers, single count

The Thang 2:
PAX split into two teams (PAX 1s vs. PAX 2s) for the most complicated game the QIC could come up with. Each team had a cone at the goal line and the goal was to move it 100 yds. Each point moved the cone by 1 yd. To get points, PAX could either:
1 pt: Bear crawl to the 10 yd line and do 10 merkins
2 pts: Bear crawl to the 20 yd line and do 20 SSH IC
4 pts: Bear crawl to the 30 yd line and do 30 Carolina Dry Docks (or derkins – PAX choice)
6 pts: Bear crawl to the 40 yd line and do 20 Bonnie Blairs IC
8 pts: Bear crawl to the 50 yd line and do 10 burpees
There might have been a rule about going back to the goal line between the exercise and moving the cone. It was murky.

The Thang 3:
Running out of time, the PAX were able to squeeze in one round of Name that Tune, F3-style. The PAX repeated Race 1 (sprint vs. burpees) with the highest bidder declaring their burpee goal before any PAX could finish the sprint. The winner was Elvis, who was also the loser, with 3 PAX finishing the sprint before he did 21 burpees, but beating most of us.

Mary: flutter kicks, Captain Thor

COT: Great to see the growth of the General and the new faces. F3 is about more than yourself. Bring a friend, neighbor or co-worker and keep it going and keep it growing.

AO: The Patriot

QIC: Maj Payne

The PAX: Sticks, Brown Bag, Lucius, MaGuire, Roadkill, Sunshine, Lazlo, Cable Guy, Wedding Singer, Citrus, Slapshot, 3-Mile, Rebar

Almost 15 PAX gathered in the gloom to start the week at the Patriot. Bone made an appearance, but decided that he’d prefer to risk his life in another fashion, plus he may have gotten after the Merkins a bit too much this past week. So, 14 PAX continued forward, undeterred by the potential peril that awaited them. Here’s how it went down, and the following is mostly a true story.

WU: SSH x 20, IW, x 20, WMH x 10, Cherry Picker x 10, Mountain Climber x 20, Merkin x 10

The Thang: First mosey to the parking lot, or rather the walkway next to the lot for a quick pyramid: 5 x Derkin, 5 x Aussie Pushup, 10 x Merkin, 10 x Aussie Pushup, 15 x Erkin, 15 x Aussie Pushup, 10 x Merkin, 10 x Aussie Pushup, 5 x Derkin, 5 x Aussie Pushup.

Next mosey over to the lot for some Dora. It was actually intended to be just plain ol’Dora, but the facilities team at YHS helped us to spice it up with some Russian Roulette Dora as they pulled into the parking lot and performed some near misses of PAX knocking out first 100 x Merkins, then 200 x BWS, then 300 x LBC as partner teams. Alas, no casualties as the PAX mobilized and conducted impromptu road guard duties.

Next, mosey to the baseball fields and the right field fenceline for a bit of a crawl bear down, bear crawl up, burpee routine. Start at one burpee and move to six burpees with a crawl bear, tap the fence, then bear crawl up.

Lastly, mosey on to the gauntlet, where souls can be crushed, and perform a bear crawl, lunge walk sequence, switching exercises at each light post, finishing up at teh entrance to the stadium.

Mary: Props to Lazlo for getting the PAX started on Mary as YHC encouraged the six. Several exercises were performed, with a closing of 50 x LBC and 10 x American Twists (Like Russian Twists, only better!)

COT: YHC sometimes is suckered in to watching sappy movies with the the M, and last night was no exception. On the menu was a Katie Holmes, Josh Lucas flick called The Secret: Dare to Dream. One of the most impactful scenes was when Josh Lucas’s character talked about how our thoughts attract things with a force that we cannot see, but is definitely real. Elite athletes do this through visualizing every stroke of their swim, or every step of their race, or of the perfect pass, or whatever it is they do. They focus intently on what success looks like, thinking about what they want, not what they don’t want. We can and should do the same every day. There’s a lot that can distract us away from the things that we want, but we must make ourselves strong and resilient so we can perservere through and bring light into the world. we owe it to ourselves, our families, our friends and anyone we come into contact with!

Aye!

Start Time: 04:30

End Time: 05:30

Weather: 66 degrees with humidity

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), palms front to back, ending with hands pressing in static waves.

The Thang:

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

Chest Squeeze Squat

Plank-Mekin on Coupon

On Knees Curls

Plank to Sphinx Pose

Step-Ups

Bent Rows

Front Arm Raises

American Hammers with Coupon

W Raises (Similar to Superman without raising legs)

The Swing (between legs)

The Atlas squat

Shoulder Press

Standing Skull Crusher

Curb Merkins

Bonus:

Straight Leg Dead Lift

The Triple Crush

The Toe Smasher

The Curl

Cot:

Count-o-rama, name-o-rama, announcements, and shout-out/words of wisdom, prayer

Sources: YouTube Channels: Sharing Fitness, MLF Press Channel, MarkSoyfer, and SportsSpecific.US

Spotify Playlist: Willie’s Weekday Workout

AO:

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

QIC:

@Horshack, @Maj. Payne (Co-Q),

The PAX:

@Horshack (QIC), @Maj. Payne (Co-Q), along with Winston, and some 1.0 and 2.0 FNGs: Salmon Roll (my daughter Sarah age 11), Supreme (Celeste age 11), Slither (Isabel age 12), my two sons Greenback (Leo, age 19) and BMX (Logan, age 17), plus a pair of amazing 1.0s: Deagle (Tal Shachar) and Barrel Roll (Segio Diaz Granados).

WarmUp:

25 SSH IC

25 Yards of Lunges OYO
5 Arm Circles each – Little and Big Forward, Little and Big Reverse

10? Cherry Pickers IC

10? Imperial Walkers IC

10 Merkins OMC

The Thang:

Couponorama IC with cinder blocks and logs IC: Each x10 – Curls, Say Anything, Squats, Upward Rows
Circuit: Suicides (when they were done, we rotated), Chin ups, Derkins, Erkins

Jacobs Ladder X 3 with one Burpee at the top.
5v5 soccer on the muddy field with two soccer balls

Mary:

Flutter

Michael Phelps

Protractor

COT:

Naming
Q @Horshack reflected on the nickname FreeState for Maryland and the joy of being free for those who made the journey on the Underground Railroad and traveled north before and during the Civil War. The founders of F3 wrote a book called Freed to Lead several years ago inspiring thousands to put their freedoms to good use and work together for the community. F3 FreeState is a manifestation of our freedom to start something good for the community.

Thanks for posting

PAX – Chew Toy, Countdown, Counselor, Wild Thing, Dorothy (Q), Agassi, FNG (Kimble)

Weather – Remnants of Tropical Storm Beta

As we arose this morning and descended upon Beastgate, merely a stone’s throw from the White House, the PAX of F3 Annapolis decided to celebrate the region’s favorite season. Trump and Biden take the stage this week and officially begin…..ELECTION SEASON. F3 Annapolis felt it was our civic duty to celebrate the beginning of this most glorious time with a refresher and tribute to the Electoral College. It takes 270 to win the White House, and it takes 270 seconds to win this beatdown.

Primaries – Warmup
Side straddle hops in cadence
Windmills
Short mosey to ensure any last minute campaigning can get done

The Thang
We did 9 different exercises AMRAP style for 4 minutes per exercise with a rest period of 30 seconds in between. Get it? 270 seconds

1. Merkins
2. LBC’s
3. Wojo Squats
4. Presses (Coupon optional)
5. Bonnie Blairs
6. Big Boi Sit Ups
7. Kettlebell Swings w/coupon
8. Imperial Walkers
9. Burpees