F3FreeState Back Blast October 10 2020

10/10/20

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

QIC:
@Horshack

The PAX: 4
@Horshack, @Winston, @Deagle, and @Forrest (originally from Pittsburgh AO, now living in Beltsville, MD!)

WarmUp: in honor of 10/10/20 (10 + 10 = 20)

  • 2 x 10 SSH IC
  • 2 x 10 Imperial Walkers IC
  • Light jog x 3 laps around blacktop (3rd lap backwards)
  • 2 x 10 Cherry Pickers IC
  • 2 x 10 Wind mills (aka Don Quiotes) IC
  • Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10 IC

The Thang:
F3 Poker (see photo) – not in this order – eight exercises

  • 19 x Low, Slow Squats
  • 4 x 25 yard sprints (mosey back)
  • 25 x Dips
  • 25 x Squats
  • Backwards run around the blacktop
  • 5 x 25 yard Karaoke
  • 14 x Carolina Dry Docks
  • 25 x Smurf Jacks

Capture the Flag: Horshack & Deagle VS Forrest & Winston

Mary:

  • Flutters x 25 IC
  • Rosalitas x 15 IC
  • Protractor
  • Dying Cockroach x 15 IC
  • LBCs x 15 IC
  • Dollies x 15 IC

COT:

  • Words of Wisdom: Integrity – at least two PAX have posted every workout since we soft launched on Sept 26. Integrity is honoring your word and doing what you say you’re going to when you say you’re going to do it. Like a single loose spoke in a bicycle wheel ends up making a wheel roll wobbly, so to with not keeping our word. Rain or shine, sleet or snow – AO will have a workout as we head toward colder, more inhospitable weather.
  • Name-o-rama
  • Announcements:
  1. Q-School – Oct 24 (Saturday);
  2. Official FreeState Launch – Oct 31 Halloween w/ 2.0s and ‘gloomy’ masks;
  3. CSAUP in celebration of Veterans Day (Saturday Nov 7th)
  4. Winston & Deagle will Co-Q workout on Tues Oct 13
  • Coffeeteria

Thank you!

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