Category: Uncategorized

AO: Sparta

QIC: El Nino

The PAX: Zeus, Obadiah, Hightower, Roddick, Infinity, Ashe, Derecho, Hoolihan, Nano

Warm-up: SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps

Thang 1: (using marble benches/blocks about 48″ high) 20 Step-ups (alternating legs), 20 Durkins, 10 Block-Jumps, 10 Burpee Block Jump overs.

Thang 2: Timer was a two-person “log” carry/lunge walk, w/ 7’ long 4×4, out 20 yds/back. Circuit with stations: kettlebell swings, man-makers with a row/merkin, durkins on cinder block, thrusters with cinder block, goblet squats (35lbs), around the world swings with a mace, Curls (35lbs), overhead squat with 4×4.

Thang 3: Mosey to track for 200m sprint work, 2 rounds of stadium stairs, and a race back to the coupons for Mary.

6 Minutes of MARY: American Hammers, Plank Jacks, Freddie Mercury’s, Break Dancers, LBCs; Mountain Climbers, 1-minute plank.

Circle of Trust (COT): “Blessed are you who are poor, for the Kingdom of God is yours”

AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816QIC:
@Horshack, @Deagle (Co-QThe PAX: 2
@Horshack, Deagle (Tal Shachar)WarmUp:

• 25 SSH IC
• Lead The Follower (aka Indian Run) x 3 laps
• Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:
F3 Poker – Pick 6 – with my brand spanking new cards (https://f3.mudgear.com/collections/top-gear/products/f3-card-decks):

• Monkey Humpers x 10 IC
• Mountain Climbers x 25 IC
• High Plank 90 seconds
• SSH x 100 IC (really 50 on a four count cadence)
• Freddie Mercury x 25 IC
• Oblique Crunch x 15 each side IC

Jacobs Ladder 1-2-3-2-1Mary:

• Flutters x 15 IC
• Dying Cockroach x 15 IC
• LBCs x 15 IC
• Protractor for 90 Seconds followed by 10 Flutters IC

Various Stretches (led by Deagle)

COT:

• Count-o-rama
• 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
• Forgot to take photo – except for the poker cards

Sent from Yahoo Mail on Android

AO: Horizon

QIC: Brown Bag

The PAX: 3 Mile, Lazlo, Grease Monkey, Sticks, Creedence (FNG), Coconuts, Rebar, Major Pain, Poe, Sunshine, Obadiah, Nano, Infinity, Mayberry

WARM UP: SSH; Don Quixote; Cherry Picker (Upper); Willie Mays Hayes, LB Arm Circles.

THE THANG:
PAX split into two groups, one on the endline and the other at midfield, and did 8 sprints EMOM (group on endline sprinted to midfield and back and group at midfield sprinted to other endline and back).

PAX then collected coupons from the deep, dark North Arlington forest and performed the following 8 times, every two minutes on the two minute mark:

· 5x Alpos/5x Burpess (Alpos on odd numbered sets and Burpees on even numbered sets)

· 10x Merkins

· 15x Squats (air squats acceptable; coupon squats for the friskier among us)

· 20x LBCs

· 25x Seal Claps

MARY: PAX performed the following planks and plank variations in succession, 40 seconds on with 20 seconds of rest:

· Plank Reg-Yoo-Lar

· Forearm Plank

· Alternative Arm Raise (Forward)

· Alternating Arm Raise (Sideways)

· Forearm to Regular Plank

PAX then performed Flutter Kicks; Freddie Mercurys and American Hammers before time regrettably ran out .

CIRCLE OF TRUST:
Although this October will be different than years past, the constant presence of candy may not change. I was recently reminded in an otherwise forgettable self-help book that the bod and mind have different needs and so it’s important to ask ourselves when our mind tells us it needs a snack, second helping or dessert whether it’s something the body needs. 90% of the time it isn’t, and even if we don’t then listen to the body if we can do so half the time it can make a real difference.