Substitute Q

7-9-2020

AO: Falcon Hill

Q: Goldstar filling in for Burt Macklin FBI

Pax: Tails, Cobra, firedrill, Nader, swobbles

Stretch OYO

The thang:

Started by warming up with a 1 mile run

We then did Merkins and sit-ups in increments of 25 until reaching 100 reps of each.

Closed out with another 1 mile run.

Cot

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Falcon Hill 7.7.2020

Falcon Hill – 7.7.20

AO – Falcon Hill

Q – Tails

PAX – Goldstar, Cobra, Firedrill, Wilson, Swobbles

Conditions were cool and clear. Higher humidity, but a beautiful day for a beat down.

  • Quick warm up
  • Run to blocks. 1 per HIM
  • Blocks to the parking lot. Each HIM takes a line.
  • At the start and end of each line an exercise is executed, after a bear crawl to the end of the line where another exercise is then executed.
  • Exercise were as follows: 50 SSH, 10 block presses, 40 SSH, 20 block presses, 30 blerkins with short run between sets of 5 and 10, 30 SSH, 40 block squats, 20 SSH, jog back through line stopping to do 10 man makers, 10 block presses x 2, 10 block swings and 10 burpees.
  • Back to flag, COT, PHOTO.

F3 Dayton: 07-04-2020

Date: 07/04/2020

Time: 0700

AO: DeHavilland

Pax: Bear, Eva Murray (Formerly known as Tails), Faucet, Fire Drill, Noodle (Kotter), Phone Home, Rosey, Steven (FNG), Sugar (Charlotte, NC), Sugar (Johnson City, TN), Swobbles, Zebra.

Q: Wilson

A gorgeous morning with two foreign brothers, a Kotter, and an FNG who joined us midway through.

Warmup: 20 reps IC

  • SSH

  • Pickin’ Taters

  • Windmills

  • Imperial Walkers

1 Mile LFR (Leap Frog Ruck) with Coupons.

The Coupons consisted of 3 – 70# tubes of sand; 1 – 30# Fitness Sandbag; 2 – 25# Medicine Balls

Each tube was carried by 2 Pax. Progression was (more or less) in a row. Phone Home, pursuing active recovery, led the ruck around the lake parading colors. The remaining Pax followed carrying the Coupons except the last Pax, who performed the following:

1776

1 – Burpee

7 – Squats

7 – Merkins

6 – LBCs
(21 reps)

Once completed, the Pax would sprint to the 2nd in line (behind the Standard Bearer), and receive the front end of the coupon. All coupons would be passed forward. When the last Pax delivered his coupon, he commenced the 1776.

Rince/Repeat back to the Flag.

Juarez Valley 18 (modified): Squats and Merkins

  • Point 1 – 1 Squat
  • Walk to point 2 (20 yards) – 18 Merkins
  • Return to Point 1 and INCREASE Squat +1
  • Return to Point 2 and DECREASE Merkin – 1
  • Rince/Repeat until Squats = 18 and Merkins = 1

(171 reps each exercise)

1+7+7+6 = 21 Reps of

  • In & Outs

  • LBCs

  • Dying Cockroaches

  • American Hammers

  • Freddy Mercurys

  • Leg Lifts

  • Flutter Kicks

(147 reps)

Total Reps = 510

F3 is FREE workout open to ALL Men

“When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness…” From the Declaration of Independence

YHC,

Wilson

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Explorin with Dora

AO: Falcon Hill

Date: 7.2.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Fire Drill, Wilson, Cobra

Stretch/warmup:

Bad boys, Overhead bad boys, Quad stretch, leg stretch, SSH x 15 IC, mosey to blocks

The thang:

Dora 1, 2, 3s with blocks

Block squats x 100

Block rows x 200

Block flutter kicks x 300

PAX teamed up, one performed exercise while the other ran down half of the track and back, then switch off

Mosey back to drop blocks off and then back to start

Merkins with twist (arm up in the air) x 10 each side for 20 total

Bruce Lee’s x 20 straight up for IC for each

⁃ Flutter kicks

⁃ LBCs

⁃ Leg lifts

⁃ Freddy Mercuries

⁃ Dying cockroaches

⁃ American hammers

End with merkins x 10

COT

Prayer

We didn’t have flag, so we couldn’t have a workout……

HaHaHaHa…..

Date: 6/29/2020
Time: 0530
Pax: Cobra
Q: Wilson

As you get old and senile, there are two things that start to fade. Memory is one.

I can’t remember the other…..

Warm up – 20 Reps IC of:

  • SSH
  • Pickin’ Taters
  • Windmills
  • Imperial Walkers

Mosey to:

  • Dip Bars for 20 Dips
  • Pull Up Bar for 15 Pull Ups
  • Top or the Hill for 20 Merkins
  • Parking Lot….

where we proceeded to do a Jail House Workout (modified since we weren’t actually in Jail)

2 points in the parking lot, 24 feet apart. At the second point we would do 20 squats. At the first point we would do 20:

  • In and Outs
  • Heels to Heaven
  • Archer Push Ups
  • American Hammers
  • Shoulder Taps
  • Dying Cockroaches
  • LBCs
  • Freddy Mercurys
  • Narrow Merkins

Got ‘er done, flag or no flag.

YHC,

Wilson

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Man making hills

June 25, 2020

AO: Falcon Hill

Q: Goldstar

Pax: swobbles, firedrill, cobra, Burt Macklin fbi, Crockett, phone home, Nader

Stretch OYO

Warm up run x2 laps

Pick up cinder blocks and goto the hill.

The thang:

At the bottom of the hill, do x10 manmakers with the block. Run to the top of the hill, do x20 squats, run to the bottom and hold a plank for the 6.

Once complete, take blocks back to their resting place and return to the flag. One set of roster pig to complete time:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

Cot

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A Gold Star for Attendance

AO: Falcon Hill

Date: 6.23.20

Time: 0530

Q: Swobbles

Pax: Goldstar

Stretch/warmup:

Bad boys, Arm circles, Quad stretch, Jog a lap

The thang:

Run track, stop at each light post and perform exercise, increasing reps at each stop. 5, 10, 15, 20. Cap off each round with 10 burpees.

Round 1 – Merkins

Round 2 – Squats

Move to parking lot, jog around entire lot and perform 10 burpees, repeat x 3.

COT

Prayer

18 June 2020 – Falcon Hill


DATE
: 18 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Crocket, Phone Home

Conditions: ~60F, grass was a little damp

Warmup: lower back stretch, hamstring stretch, bad boys, these guys

The Thang: FTH – New & Improved Blocky Flavor

  • Mosey to blocks
  • Indian Run w/ blocks to FTH, 15 blurls IC at the top of FTH
  • 4x sets:
  • run down short side and do 8 lunges each leg, back to the top and 15 blurls IC, run down long side and do 15 merkins, back to the top and 15 blurls IC
  • Indian Run w/ blocks back to block home
  • Mosey to flag
  • 1 set of Bruce Lees

COT
COUNTERAMA
NAMERA