F3 FreeState Dec 5 2020: A Lucky 13 & Carolina On My Mind

AO: #FreeState

QIC: @Horshack

PAX: 13 (a #FreeState record!!) – @Singlet, @LaForge, @Jenner, @Maj. Payne, @Magoo, @Deagle, @BlackDiamond, @Winston, @SalmonRoll, @Flipper, @Nala, @CashOnly, @Horshack

Warm Up

  • SSH x 25 IC
  • Imperial Walkers x 15 IC
  • Arm Circles x 10 small / 10 wide – forward then backward IC
  • Merkins x 10 IC
  • Cherry Pickers x 15 IC
  • Windmills x 15 IC
  • 4 Laps around the blacktop "Singin” in the Rain" (find a pole to swing around on Q) – Karaoke and High Knees on long sides.

The Thang – Coupon-orama

  • Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 40 seconds and 20 seconds to recover, 2 Rounds OYO
    • Arms: Coupon Curls, Upward Press, Upright Rows
    • Legs: Jump over Coupon, Deep Squats holding Coupon, Step ups (props to @Jenner for upping his game with the upright coupon)
  • After each round, Coupon-icides, 2 Rounds
    • Basketball court: carry coupon to top of key, return, pick up coupon and take it to midcourt, return, pick up coupon and take it to opposite key, return, pick up coupon and take it to the end line, return, pick up coupon and bring it back to starting line.

Saturday Games: Kickball!

  • Defense played Rockettes and Offense played Clapping Seals when ball was not in play
  • Team two overpowered team one with some well placed kicks


  • Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 centerIC
  • Leg Lift Rosalitas x 15 IC
  • Big Boi Sit Ups x 15 OYO
  • LBCs x 15 IC
  • Protractor for 60 Seconds, immediately followed by Flutter x 10 IC


  • Count-o-rama
  • Name-o-rama
  • Welcome to those from other AOs and Regions (#Churham!) and thank you for setting a new #FreeState PAX record!
  • Group & Accountability @Horshack: Where two or more are gathered . . . It’s hard to maintain accountability as a singleton, and even more difficult getting something big started in life and maintaining motivation overtime. Enrolling others into the idea of #FreeState was critical to get it rolling and keeping it going. The power of F3 resides in the group and posting as a group. Waking up is hard enough but posting becomes easier with PAX. Community leadership is at the heart of F3 Nation’s mission.


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