Category: Uncategorized

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American Gladiator PowerBall-ish

DATE: 2022-06-05
AO: Olympus
Q: Obadiah
PAX: Ashe, Hightower, Nano, Zeus, YNAB, Yard Sale, Derecho
FNGs: @rollingstone @Landslide @simba @peanuts
COUNT: 14
WARMUP: SSH, Mountain climbers, cherry pickers, Moroccoan nightclubs, rockettes
THE THANG: Part 1: Pax partnered up for about ten up and back runs with A running to a decreasing touch line and B doing an exercise, switching after the out and back. Roughly 10 rounds with the following exercises: Merkins, squats, step back lunges, overhead arm claps, lbcs, WW2s, burpees. Ended with wheelbarrow to 20 yards and back and then switch.

Part 2: attempt at powerball with four spread out cans serving as goals and roughly 3 PAX taking on the other 9-10 in trying to prevent ball scoring. With refinement probably could get to a B+, but really a C- at this stage. Switched to using the soccer midfield circle for dodgeball

MARY: Freddy Mercuries, row boats
ANNOUNCEMENTS: f3Tour kicking off
COT: I Kings 2, David’s final instructions to his son on success.

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Twin Peaks – Capital Tour Kickoff

DATE: 2022-06-05
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Old Bay, Maj. Payne, Ice Tea, Patchouli, Hightower, Jenner, Lazlo, Horshack, Infinity, Kodiak FNGs: None
COUNT: 10
WARMUP:

Walking warm up with Itty Bitty Arm Circles, Lunge Walk, and Michael Phelps

THE THANG:

5.2 miles in Falls Church, including

– Tower Street, 470 ft above sea level
– Prout Hill, 432 ft above sea level

Beatdowns

– Roberts Park – Ruck Ring of Fire
Rotate each exercise to the ruck on your left, see what your PAX buddy is carrying Ruck Curls
Ruck Squats
Ruck Swings
Ruck Thrusters
Ruck Overhead Press
Ruck Atlas Shrug
Ruck Goblet Squats
Ruck Around the World
Ruck Curls again!

Cavalier Trail Park – Get Slow

9 Count Ruck Merkins
9 Count Ruck Squats
50 Ruck Presses

Big Chimney Park – Dora

Double Ruck Fireman’s Carry / Burpees
Rotate

MARY:
Ring of Fire

ANNOUNCEMENTS:

Convergence – June 18th

COT:

My M is a school phycologist and works with a lot of boys who are wards of the state at a group home. She has one that she has been trying to help get through high school to graduation, he has to do summer school but should graduate at age 20 in August. He’s looking to do audio engineering and was going to an open house, but the group home was just going to drop him off for two hours then pick him back up.

My M asked if we could take him, because he has no parents in his life and she wanted to provide him some support and guidance. I agreed, never having met the kid, mostly to be nice to my M.

We pick him up from the group home, go to the event, help him gather all the program information, sit through some demos, alumni Q&A and finance aid review. Afterwards we picked up 5 Guys for lunch.

Through out the day, the kid thanked us about 1,000s times, talked about how it was a blessing from God that we were there for him, and at lunch he made a statement that “you guys are like me parents” and this was the best day of his life.

I’d had only met him an hour and half before, it was heartbreaking. This kid was so hungry for care, he had lost his parents, his twin, and us taking few hours of our life for him meant everything. I listened to him, tried to give him some advice without being to heavy handed, and bought him a cheeseburger and a shake. Not a big lift on my part, but it meant so much to him.

Takeaways –

1 be grateful for what you have and what you are able to provide for your kids, the most valuable thing you provide them isn’t monetary, it is your time, attention and love.

2 – give back when and where you can, donations are great and tax deductible, but your time and attention can bring a lot more to someone’s life

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Gettin’ Back After It!

DATE: 2022-06-04
AO: Freestate
Q: Winston
PAX: Butter, Deagle, CashOnly, Wildcat, Horshack
FNGs: Cannoli
COUNT: 7
WARMUP:

39 side straddle hops
15 swing billies
2x 5 mirkins/5 mountain climbers/5 plank jacks ic
2 laps
10 slow toe touch squats ic
10 Bonnie blairs ic
15 cherry pickers
10 pickle pointers ic

THE THANG:

Each person moves 2 coupons from corner to corner around the basketball court one at a time while everyone completes the following:

Round 1: jump squats
Round 2: plank jacks
Round 3: flutters
Round 4: shoulder tap mirkins
Round 5: lunges
Round 6: Freddie mercuries
Round 7: wall sit

Each person shoot 2 free throws. Total made baskets subtracted from 20 is number of burpees pax completes

Century climb

Pax plays basketball with “burpee fines”

MARY:

Flutter combo

10x flutters then…10x

LBCs
Reverse crunches
Scissors
X factors

Plankorama with 10 ic count
Travoltas in the sides
Shoulder taps second middle round
Mountain climbers final middle round

ANNOUNCEMENTS:

The F3 Capital Tour this week comes freestate’s way on Tuesday. Everybody should arrive dressed for success with hair combed!! Governor Hogan says this is Maryland’s big chance

Also – shutting down FreeState on June 18 for the Capital Region Convergence at Teddy Roosevelt Island which begins at 7a. Clown car from FreeState

COT:

Discussed ideas for Tuesday’s beatdown as a way to show off various dimensions of our AO, and gave thanks that Horshack’s COVID diarrhea didn’t follow him to today’s beatdown.