Good morning, Dayton!

Date: 04-13-2019
Time: 0700
AO: DeHavilland (Delco Park)
Pax: Burt Macklin, FBI, Swobbles, Bone Daddy, Tails
Q: Wilson

Warm Up in the Parking Lot

Imperial Walkers IC X 20
Windmills IC X 20

The Thang:

Getting the toys from the toy box, we proceeded to the edge of the soccer field where we established 5 stations.

  • Sledge hammer/tire smash
  • 25# Medicine ball situp
  • 25# Sandbag Round the World
  • 15# Dumb bell swing
  • 25# Medicine ball Push press

Work for 20 seconds, rest 10, repeat.
After 2 sets at the station, rotate to the station.
Each Pax visits each station for a total set of 10 minutes.

Proceed to the soccer field where over 40 yards we performed a variety of sprints, bear crawl, crab walk, carioca left and right, shuffles, moseys and sloweys.

Back to the COP, same timing as before.

  • Tire jump
  • Elevated merkin right
  • Elevated merkin left
  • Sandbag push press
  • Triceps press

Another round of sprints, bear/crab stuff, etc., etc.,…

Final COP with makeshift club bells

  • Round the world
  • Grave diggers
  • Squats
  • Big arm swings
  • Step lunges

With a few minutes remaining, we engaged in an F3 crap shoot – hand-made dice with one die having exercises instead of numbers: Merkins, LBCs, Freddie Mercurys, Squats, Burpees and the F3 logo as wild/dealers choice. Tossing the number X 3 for the number of reps to be performed.

Swobbles gave us 18 Burpees.



And a good time was had by all….



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