Category: Uncategorized

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FreeState Back Blast 10/20/2020

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

QIC: @Horshack

The PAX: 4@Horshack, @Deagle, @Winston, @BlackDiamond

Warm Up

  • Side Straddle Hop (SSH) x 20 IC
  • Arm Circles 4 x 10 IC (small/wide/front/reverse)
  • 4 laps around blacktop – Karaoke on the short sides
  • Imperial Walkers x 15 IC
  • Cherry Pickers x 10 IC
  • Figure 4 Stretch OYO
  • Windmills x 10 IC

The Thang:

  • Circuit First Round – all exercises 40 seconds, 20 seconds to lunge to next exercise
  1. Step Ups
  2. Dips
  3. Squats
  4. Diamond Merkins
  • Jacobs Ladder 5 x 3 Burpees
  • Circuit Second Round with Coupons
  1. Curls x 10
  2. Upward Rows x 10
  3. Arm Extension x 10
  4. Say Anything x 10 count
  5. Upward Chest Press x 10

Mary w/ Coupons:

  • Leg Lifts x 20 IC
  • Flutters x 20 IC
  • Big Boi Sit Ups x 15 IC
  • Oblique Crunch x 10 IC each side
  • Leg Extensions x 20

COT:

  • Count-o-rama
  • Name-o-rama

Announcements:

  • Q-school on 10/24
  • Official FreeState Launch on 10/31
  • CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

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Kalsu at The Farm

AO: The Farm

QIC: Infinity
The PAX: Infinity, Running Man, Chile, and Rocketman (FNG)

Warm up:

20 SSH IC

10 Air Squats IC

15 Don Quixote IC

20 Arm Circles IC

10 Merkins IC

Short run

The Thang: Kalsu!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:

100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees

After recovering from Kalsu, we used the F3 card deck to randomly choose the remaining workouts:

10 Alternating Side Squats IC

10 Ranger Merkins IC

10 Oblique Crunches, each side

10 Bonnie Blair IC

20 Heels to Heaven

Mary:

10 Rosalita IC

10 Hello Dolly IC

20 Flutter Kicks IC

10 American Hammers IC

10 Nolan Ryan, each side IC

Observations: Kalsu is a challenging workout. All the PAX stuck with it to the end, though, and got a great burn. No one passed out or spilled the merlot, as far as I am aware…

COT:

Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

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Chop Suey!

Start Time: 04:30

End Time: 05:20

Weather: 50s with 90% humidity

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

Q: Counselor

PAX: Animal, Chew Toy

Warm-up:

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

The Thang

This workout consists of 14 exercises from various AO’s within F3Annapolis region, (AHS, Beastgate, The Forge, Vortex) – 2 minute 14 rounds with a 30 second break in between each exercise.

Good Morning (Hands Behind Ears)
Plank
Dips on Coupon
The Brick Merkin
Squats
The Atlas
Curl with Press
Kettlebell Swing
Coupon Shoulder Press
Devin Hester (Run with coupon for 30 yards and back)
20 Merkins, then broad jump 30 yards.
Coupon Press on back
Bear Crawl Merkin
Coupon Deadlift

CoR, NoR, announcements – upcoming cornhole tournament (10/24 6pm-10pm), prayer.

Sources: Previous 13 F3 Annapolis posts.

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Zeus 1st Q at Olympus

O: #Olympus
QIC: @Zeus

The PAX: 6 – @Nano, @Derecho, @Gadget, @Roddick, @Ashe, @Zeus

WarmUp: Side Straddle Hops, Willie Mays, Michael Phelps, Clockwise and counter clockwise arm circles, Several leg and hip stretches, run up and down Olympus stairs X4

The Thang: Mix of upper and lower body Beatdown.
Five exercise stations with a half track runner for timer. An exercise with 15 to 20 count upon runners return.

First round station:

1.-3-Step Drop (Steps in 3 movements for exercise- Squat,Squat jump, Squat jump)

2.-Single dumbbell snatch either 10 pounder or 25 pounder

3.-Side Gorillas (Squat down like a gorilla then use hands on ground to shuffle body side to side)

4.-Modified Hostages (Hands on knee low squat pulse)

5.-Forward and reverse bear crawl to 10 yard line

Second round station:

1.3- Step Drop (Steps in 3 movements for exercise- Squat,Squat jump, Squat jump)

2.Curl with 25 pound dumbbell while holding 10 pound dumbbell in other hand
3. Side gorillas
4.Modified Switch (Squat down twist body when standing)
5.Forward reverse bear crawl to 10 yard line

Mary: 21’s Curls with curl bar 13.2 pounds.
While Pax is doing his 21’s rest of team are waiting doing burpees on own count.

21’s curls-
7 half curls from waist to middle of chest
7 half curls from upper chest to middle of chest
7 standard full curls completed curls
Total of 21 curls.

No ending ab exercise due to ab exercises incorporated in between runner during stations.

COT: Many thanks to Pax for coming out and allowing me lead them in this morning’s workout.

Take away message:

Stop saying “I will.” ——and just do.
Whatever you’ve been putting off to do later just buckle down and get it done. Whether it’s protects around the house, doing more family involved activities or even volunteering to lead your fort Q like I did.

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FreeState Back Blast 10/17/2020

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

QIC: @Horshack

The PAX: 7

@Horshack, @Deagle, @Winston, @Salmon Roll, @Costello, @BMX, @Forrest

Warm Up

  • Side Straddle Hop (SSH) x 20 IC
  • Cherry Pickers x 15 IC
  • 4 laps around blacktop – last one backwards
  • Arm Circles 4 x 10 IC (small/wide/front/reverse)
  • Imperial Walkers x 15 IC
  • Kareoke – 5 times across blacktop
  • Windmills x 15 IC

The Thang:

  • Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next
  1. Step Ups
  2. Dips
  3. Squats
  4. Derkins
  5. Alternating Lunges
  6. Feet Up Chin Ups
  7. Mountain Climbers
  • Jacobs Ladder 1-2-3-2-1 Burpees
  • Circuit Second Round – Repeat First Round Exercises, 20 seconds then 10 seconds to transition
  • Full Court Basketball

Mary:

  • LBCs x 20 IC
  • Flutters x 20 IC
  • Rosalitas x 15 IC
  • Dying Cockroach x 15 IC
  • 60 seconds of protractor at various degrees
  • Flutters x 5 IC

COT:

  • Count-o-rama
  • Name-o-rama

Announcements:

  • Q-school on 10/24
  • Official FreeState Launch on 10/31
  • CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)
  • Acknowledgement of @Winston for his help with the new Shovel Flag

Coffee-teria