Category: Uncategorized

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

AO: The Highlands

QIC: El Nino

The PAX:  Jenner; Jag; Obadiah; Derecho; Bandit; Toolbox; Trolley

Warm-up:

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

Follow the Leader: Fellowship jog around park…karaoke, side-shuffles, etc etc… with the niceties ending when we arrived at…. Sled. 😦

Thang 1:

Basic POAS beat-down… just with a 100+lb sled. 😀

Start at center boundary of soccer field, where everyone is given a number (#1-8).

Team sprints to corner, while one member has to push the sled (Team member 1 starts with sled). Team performs SSH until “Six” arrives. When the “Six” arrives, they select the beat down of their choice (exercise & reps)… as soon as “Six” yells recover, then the rest of the team takes off & sprints to next corner and performs SSHs until the next sled pusher arrives. Wash, Rinse, Repeat! This went on for 10 rounds; sporadically the Q would make a member push the sled double the prescribed distance… (Which was deemed “unfair” by some… and made the Q smile on the inside) J

Thang 2:

Never ending circle of Side Straddle Hell…

Team forms a circle around the rowing machine. Team member 1 runs to rower, sprints 100m, while Team member 2 calls cadence for SSHs… Wash rinse repeat until entire team’s calves are dead to the world… and everyone has completed their rowing sprints.

6 Minutes of MARY: Break Dancers; alternating hand position Merkins; Bannana Roll-overs?(I just know they hurt); Freddie Mercury’s; Big-Boy sit-ups; Penguin Toe-Taps; American Hammers; jump squats.

Circle of Trust (COT): This work out was inspired by POW/MIA worldwide, but also inspired by the Motto “Always pick up your six”. It’s designed as a metaphor to remind everyone to ALWAYS pick up your “Six”. While we were forced to watch our teammates endure the sled by themselves, we worked and we waited. While our teammates endured the rower, we worked and we waited…. It is easy to see someone pull a sled, or endure the suck of the rower… but many Sad Clowns push invisible weights that you cannot see. So, it’s important that we be mindful of that… and now more than ever, keep your shields locked!! Look left and right, and take care of your “Six”.  Because life isn’t fair! …and you never know when it’s going to knock you down unexpectedly. Pick your six when your up front, and know that when your the six, we’ll never leave you behind either.

Weather: 54 degrees with light breeze

AO: Annapolis

Q: Counselor

PAX: Almanac, Agassi, Chew Toy, Countdown, Dorothy, and Dreadsquid.

Warm-up:

Opened with 5 Core Principles of F3, significance of “I have not yet begun to fight”, mosey to the garage, up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).

The Thang:

After a mosey to the 2nd floor garage. The PAX began a cardio circuit training with no break until the end of each round. The circuit included three rounds of:

Sprint in place R1(60) R2(50) R3(40)

Mountain Climbers R1(30) R2(40) R3(50)

Straight Leg Sprint R1(50) R2(40) R3(30)

Gorilla Crawl R1(16) R2(20) R3(26)

Jimmy Jumps R1(50) R2(40) R3(30)

Water Bug R1(15) R(20) R3(25)

Frog Burpee R1(25) R2(20) R3(15)

Break: 22 Seconds after each round

Mosie back to the flagCoT:

Count-o-rama, name-o-rama, words of wisdom, announcements: upcoming 2nd F event on 9/24, and future 2nd/3rd F event on 10/24, discussion of 43 Feet Podcast: Ep.110, ending in group prayer.

AO: The Patriot

QIC: El Nino

The PAX:

Derecho; Lucius; Elvis; Citrus; Spokes; Cable Guy; Roadkill; McGuire; Traveler; Buggy; Bodett; Wedding Singer; Lazlo.

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai; Michael Phelps; Cherry Pickers; fellowship jog with butt-kickers, high-knees, karaoke, side-shuffles.

The Thang:

Start at the goal line:

10 Burpee Block Jump Overs

25 yard Murder Bunny

25 Thrusters

Return to goal line with block

10 Burpee Block Jump Overs

50 yard Murder Bunny

50 Alternating Block Merkins

Return to goal line with block

10 Burpee Block Jump Overs

75 yard Murder Bunny

75 Curl Presses

Return to goal line with block

10 Burpee Block Jump Overs

100 yard Murder Bunny

100 Block Windshield Wipers

Return to goal line with block

10 Burpee Block Jump Overs

Circle of Trust (COT):

Keeping Faith when everything that you are working towards falls apart, and you are tempted to give up or change plans… Keep Faith. Reminder: Reach out to your extended friends and family and check on them, if you haven’t heard from them in a while!