Forgot to add the photo . ..
On Sat, Oct 10, 2020 at 9:34 AM Christopher Ritter <critter> wrote:
Catching up on some of my previous Back Blasts:
October 8th
AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816QIC:
@Horshack,The PAX: 2
@Horshack, @WinstonWe did the backblast dedicated to Jacob Hancher (F3 Hightower from F3 GrandStand in Myrtle Beach, SC). 23 years old, Badge #374, killed in the line of duty at 10pm on 10/5/2020.WarmUp:
- 23 SSH IC
- Light jog x 3 min, 74 second run.
- Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC
- Imperial Walkers x 23 IC
The Thang:
- 23 Kettle Swings with Cinderblock Coupons IC
- 23 Yard Sprints x 4 OYO (mosey back)
- 10 Foxhole Merkins IC
- 5×10 Squats with 4×10 Lunges alternating leg in between
Jacobs Ladder 1-2-3-2-1 Burpees with a Coupon Clean & Jerk after each Burpee
Mary (using Coupon to hold near our heads):
- Flutters x 23 IC
- Leg Lift x 23 IC
- Big Boi Sit Ups x 23 IC
- 23 seconds of Protractor at 23 degrees
- Flutters x 23 IC
COT:
- Count-o-rama – 2
- Announcements:
- Q-School – aiming for Oct 24 (Saturday);
- Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks;
- CSAUP for Veterans (Saturday November 7)
Thank you!
F3 The Capital 