Rainy and 43 Degrees: We’ll take it!

AO: Falcon Hill

Date: 3.21.19

Time: 0530

Q: Swobbles

PAX: Swobbles, Burt Macklin FBI, Cobra, Goldstar


Stretching:

Stretch on your own


The thang:

Down one side of the track…

Exercise x 10 at start

Jog to point 2

Exercise x 10

Jog to point 3

Exercise x 10

Jog to point 4

Exercise x 10 with block

Jog back to start

Repeat

Exercises: Squats, merkins, shoulder taps, side startle hops, burpees


Block exercises x 15: block rows, squat thrusters, curls

Jog 1.5 laps back to start


COT/prayer

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PAX Brick Q

3/19/2019

AO: Falcon Hill

Q/PAX: cobra, Burt Macklin FBI, Swobbles, Goldstar, Pavarotti

Warm up:

1.5 lap around the track and collect bricks

Each PAX leads 5 exercises with Bricks

Burt Macklin FBI: Curls, over head press, wrist curls, skull crushers, curls

Run a lap

Cobra: Curls, presses, skull crushers, curl presses, curls

Run a lap

Swobbles: Squats, Merkins, Flutter Kicks, Merkins, Squats

Run a lap

Pavarotti: leg lifts, dying cockroaches, American hammers, Freddy mercuries, LBC’s,

Run a lap

Goldstar: Kettle bell swings, alternating side planks, bench press, shrugs, manmakers

Put back bricks and run to flag

COT

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Lots-o-sweat

03/18/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar, Tails

Warm up:

Get loosey goosey

Side Straddle Hop x20 IC

1 mile or so jog around jog

Stop to pick up the six with burpees and squats.

Tha Thang:

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: squat brick thrusters amrap

3rd person: jump rope

Circuit 2: x2

1st person: x10 burpees

While person one is doing burpees:

2nd person: kettle bell swings amrap

3rd person: jump rope

As PAX, sprint across lot, when back, do 10 burpees, home the six with a plank.

Circuit 3: x1

1st person: sprint across lot and 10 burpees

While person one is doing sprinting & burpees:

2nd person: manmakers amrap

3rd person: jump rope

LBC’s for the last 2 mins. As many as you can then plank.

Cot

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March 16, 2019 – DeHavilland

DELEGATION BEATDOWN

DATE: March 16, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Faucet, Rosey, Wrong-Way, FNG (Tim Salas)

Five HIMs greeted me this morning for another chilly morning as winter hangs on. After excitedly greeting and introducing our FNG and a quick recital of the F3 mission, we moseyed to the Dock House, for the COP:

Side Staddle Hops IC x 30

Cotton Pickers IC x 20

Imperial Walkers IC x 20

Merkins IC x 20

Zebra Butt-Kicks OYO x 20/leg

LBCs IC x 20

Then we moved on to…

The Thang:

PAX counted off 1-6, then me moseyed around the track. Starting with 1, each PAX picked an exercise to perform at strategic locations along the path. 1 picked the first exercise and 2 pick the reps and so on. When we got to 6, we snaked it back down. Exercises included Merkins, Superman Merkins, Slow Deep Squats, Bear Crawl, LBCs, Jump Squats and that break dancing move Wilson came up with – what a BDS! At the pull-up bar we broke into 3 groups of 2 for 10 pull-ups, 10 merkins and 10 LBCs. Rosey joined the BDS action as he performed hand release pull-ups. We also paused at the flag/memorial section of the park for 20 one-legged squats/leg, 20 incline merkins and 20 decline merkins. Upon arriving back to the shovel flag, we had a few minutes remaining so we finished off with 6MoM! Yeah buddy!!!

COT

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Hill fun!

AO Falcon Hill
03-14-2019
Q: Burt Macklin FBI
Pax : Cobra, Zebra,Goldstar
Stretch
1 1/2 lap warm up to blocks, blocks to hill
5 man maker as group. One pax climbs hill with block while remaining pax conduct strength and conditioning exercises with blocks. Climber begins S&C excercise while next man begins climb. 5 man makers as group when all pax at top of hill. Group walks down hill. Repeat. 
S&C exercicises: curls, over head press, block over head calf raises, squats
Put blocks away , 1 1/2 lap cool down.
COT
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Falcon Hill 3-12-19

DATE – 3-12-19

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Burt Macklin

PAX TOTAL – 3

Conditions – 32 degrees! Felt awesome! No wind!

Blocky talky

  • 20 min block ruck.
  • 3 min block plank
  • Staggered block sprints
  • 1 round Bruce Lee

COT

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Circuits a plenty

3/11/2019

AO: Higgins

Q: Goldstar

PAX: Zebra, Wilson, Cobra, Goldstar

Warm up:

Lower back stretch

Side Straddle Hop x20 IC

Cherry Pickers x20 IC

.90 mile jog

Tha Thang:

2 Sets of Bruce Lee’s

x20 leg lifts

x20 flutter kicks

x20 American hammers

x20 dying cockroaches

x20 bicycles

x20 little baby crunches

x20 heel touches

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: air squats amrap

3rd person: manmakers amrap

4th person: jump rope

Circuit 2: x1

1st person: burpees x10

While person one is doing burpees:

2nd person: LBC’s amrap

3rd person: block shoulder presses amrap

4th person: jump rope

Close out with “Bring sally up” push-up challenge

Cot

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