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
SSH IC X 20
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.
Count-o-rama
Name-o-rama
COT
Coffeeteria/breakfast
And a good time was had by all….
YHC,
Wilson
F3 Dayton 