Back to Basics at FreeState: F3’s first Beatdown

AO: FreeState
QIC: Horshack
PAX: 4 – Deagle, Winston, CashOnly, Horshack

Like many AOs, FreeState dusted off the first BackBlast from 1/1/2011 in honor of F3’s 10th anniversary (with minor modifications ala @Major Payne to stretch out beatdown)

Warmup : SSH, Imperial Walkers, Windmills, Cherry Pickers, Arm Circles forward and reverse wide and narrow – all x 15 IC

The Thang:

Introduction to basic exercises (x 15 IC):

  • Merkins – 4 count
  • Wide-Arm Merkins – single count
  • Diamond Merkins – single count

1 x track lap

Introduction to basic exercises (x 15 IC):

  • Dollys
  • Flutter Kicks
  • The Little Baby Crunches

2 x track lap

Introduction to basic exercises (x 15 IC)

  • Side-Straddle Hop
  • Squat Thrust
  • Mountain Climber

1 x track lap

Jacob’s Ladder 1-2-3-4-5-4-3-2-1 Burpees (sprint up, recover down)

30 seconds on / 15 seconds hold / 15 seconds recover

  • Round 1: Jump squats / Squat hold / recover
  • Round 2: Jump rope / High plank / recover
  • Round 3: Star jacks / Reverse plank / recover


· Flutter x 15 IC

· Leg Lift Rosalitas x 15 IC

· LBC x 15 IC

· Freddie Mercuries x 15 IC

· V-lifts x 10 OYO


  • Q-Source F1: Foundation Disruption.
  • "Leaders influence movement to advantage." Fitness provides a clear advantage to attract followers initially – Fellowship and Faith keep the PAX coming back.
  • "Movement causes disruption of the status quo" Being an independent consultant for about 15 years did not require much disruption and created a lot of comfort in the status quo. So now that I’ve sold my business my role in the new company is serving as a full time influencer which makes me very uncomfortable. Hats off to the influencers – people who disrupt the status quo!

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