Category: Uncategorized

It’s the end of the Fiscal Year as we know it, and I feel fine!!!

Weather – 59, light breeze, chance of security 98%

PAX – Agassi, Alamo (FNG), Almanac, Chewtoy, Counselor, Countdown (QIC)

W-a-R –

Side Straddle Hop (4×20)

Copper Head Squats (4×20)

Merkins (4×20)

Monkey Humpers (4×20)

Back pedal up/run down the ramp (x3)

Thang w/Big Boy Coupons (Alternating EMOM AMRAP between Exercise/ToeTap)

Curl/Toe Tap, OH Press/Toe Tap, Chest Press/Toe Tap

Back pedal up/run down (x1)

1/2 Curl/ToeTap, 1/2 OH Press/ToeTap, 1/2 Chest Press/ToeTap

Back pedal up/run down (x1)

Kettle Bell/Toe Tap

Good Morning/Toe Tap

CRAWL BEAR UP THE RAMP / MOSEY DOWN…Another on in the books!

Moleskin – YHC was running late this morning, but the PAX made up for lost time by pushing through WITHOUT rest! YHC actually planned to have one, but the Studly Six had none of it. Even when “the man” showed up to try and break up the beatdown, the PAX pushed on. I’m proud to be in the gloom with my brothers!

CoT – We welcomed FNG, aka Alamo. We didn’t forget the Alamo this morning, in fact we will remember it every time HE posts! YHC closed out with a prayer for healing, calm, and strength to keep pushing each other.

Thank you for the opportunity to lead!

Countdown

F3 Annapolis- Vortex Location

Warm-up
20 SSH IC
20 Imperial Walkers IC
10 LBAC forward IC
10 LBAC backwards IC
10 Bear Crawl Merkins forward
10 Bear Crawl Merkins backwards

Run 1/2 mile down to Beach 2.
Feel the Bern- reverse run up to 1st light (400yds), recover jog straight down.
Partners alternate running up with: burpee+broad jump, merkins, Bonnie blares, heels time heaven.
Run 1/2 mile back.

Q- Agassi
PAX- Ali, Chew Toy
9/29/20

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

QIC:
@Horshack,

The PAX: 4
@Horshack (QIC), Winston (Andrew Churchill), Deagle (Tal Shachar) and FNG (Thierry Defechereux) now Black Diamond

WarmUp:

• 25 SSH IC
• Lead The Follower (aka Indian Run) x 3 laps
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Wind mills (aka Don Quiotes) x 15 IC

The Thang:
Circuit @ 45 seconds, 15 seconds switch:
· Dips
· Mountain Climbers
· Step-ups
· Erkins
Jacobs Ladder 1-2-3-2-1

Mary:
· Dollies x 15 IC
· Dying Cockroach x 15 IC
· LBCs x 15 IC
· Rosalitas x 15 IC
Stretches (led by Deagle)
· Seated back twist
· Seated toe reach
· Standing Cross legged toe touch
· Standing hold opposite foot behand back
COT:
· Count-o-rama
· Name-o-rama
· Named Theirry as F3 Black Diamond
· Photo (edited)

Thank you!

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.