Beautiful cool morning! Clear sky’s and wet grass!
Hit em with a 5 minute static stretch. Those of us without blocks ran to the shed, grabbed blocks and rendezvoused with the others at the base of the hill.
We preformed the following: stacking block burpies from 1 at the bottom 2 at the top 3 at the bottom and so on up to 10. We harambed or did murder bunnies up the hill. Picked up the 6 at the top and bottom with places or say anything.
Last set we preformed 30 SSH in cadence. Did another 30 at the end.
AO: Smart Park
Pax: Who’s There, 9-Volt, McDreamy
The thang: Warmup/Ruck
PAX did a few dynamic stretches followed by:
Squats x 20 IC
SSH x 15 IC
Merkins x 10 IC
Burpees x 5 OYO
Then we went on a ruck around the AO for the remainder of the time.
AO: Falcon Hill Date: 07-20-2021 Time: 0530 PAX: Fence Post, Ditka, Tails, Crockett, Pavarotti, Jiffy (q)
Side Straddle Hops IC x12
Merkins OTD x12
Imperial Walkers IC x12
Flutter Kicks w/ Block IC x12
Squats w/ Block IC (yes, we mean 4-count) x12
Block Curls IC x12
Block Rows (Jiffy style) IC x12
THE THANG: The Al Carmichael
Start at the east end of the field where the curve straightens out. For each set, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more, changing the exercise each time.
Repeat 1-4 as time permits
Count off | Video | COT | Picture
Jiffy is still learning to count with his shoes on.
The football field sprinkler system turns on promptly at 6am.
Date: July 16th 2021
AO: Smart Park
Conditions: 72 degrees with humidity 95-100%
Pax: Cornelius, Jazz Hands, Whose There, Skywalker, Ditka (q)
SSH, Windmills, Imperial Walker
5 Stations set up throughout Smart Park each with a prime number to which that is the rep (1,3,7,11,13)
Perform the exercise at each station then run to the next station. Pick up the six. Exercises:
Big boy sit-ups
-Jazz Hand brought his coupon, all paid 5 burpees
-rain can be stopped with burpees
-Cornelius likes to watch clouds and daydream while doing flutter kicks -batwings are waterproof
AO: Falcon Hill DATE: 7/15/2021 TIME: 0530-0615 WEATHER: 70° and clear
Q: Crockett PAX: Goldstar, Cobra, Frank the Tank, Skywalker, Spicoli, Ditka, Zulu, Pavarotti, Jiffy
SSH IC x20
Windmills IC x20
Calf Raises IC x20
Sandbag Trade-Off Mosey to hill with one PAX carrying 60 lb sandbag. (Reach the end? Go back and Take the sandbag from whoever has it)
Part 1: Pyramid of Merkins
Simple up-the-hill-down-the-hill with a little added fun. PAX line up at bottom of hill. Pax at the end of the line starts with the sandbag. Start with 1 merkin, then run up the hill. At the top, do 2 merkins, then run down. Keep going until you hit 10 merkins, then work back down to 1. Pax with the sandbag has to take it with them up and down the hill, then gives it to the next Pax. Exercise is complete once all PAX have completed reps AND carried the sandbag up and down the hill at least once.
Part 2: Christmas in July Secret Santa Sandbag Burpee Bonanza
Line up at bottom of hill. Give sandbag to random Pax.
Simple enough. Burpee at the bottom. Burpee at the top. If you have the sandbag, it goes with you. When you come down the hill you get to play Santa and give the sandbag to anyone you choose. If you don’t have the sandbag and the PAX who does is still doing their burpee, you can steal it (this can be prevented by doing the burpee WITH the sandbag).
Do this non-stop for at least 5 minutes.
Sandbag Trade-Off Mosey back to Flag
And it wouldn’t be a Crockett beatdown without…
Bat Wings IC x20
The balance and coordination of most F3 Dayton Pax is roughly equivalent to a drunk guy. Bugs think Pavarotti is tasty. 100 burpees a day keeps the doctor away.