10/14/2019

AO: Higgins

Q: Goldstar

PAX: Nader, Wilson, Tails, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

SSH x15

Cotton Pickers x 15 IC

SSH IC x 15

Lunges x15

SSH x15

Merkins IC x15

Run a lap

Broken down burpees x100

Jump Squats x100 *pick up six*

Run

Jump downs/walk backs x100 *pick up six*

Run

Push ups x100 *pick up six*

Run

LBC’s x30 IC

Leg lifts x30 IC

Dying cockroaches x20 IC

COT

Counterama

Namerama

Photo

AO: Dehavilland

Date: 10.12.19

Time: 0700

Q: Swobbles

Stretch/warmup:

Bad boys

Side straddle hops x 5 in cadence

Quad stretch

Side straddle hops x 5 in cadence

Arm circles

Side straddle hops x 5 in cadence

Cobra/child’s pose

Leg stretch

The thang:

Burpees x 15

Flutter kicks x 15 in cadence

Lap around track back to parking lot

5 rounds total – last 2 rounds = 20 burpees to get to 100 total

COT

Prayer

PAX: Goldstar, Crockett, Phone Home, Bone Daddy, Elroy, Tails, Wilson, Faucet, Nader, Zebra, Kool-Aid, Calvin, Swobbles

https://f3nation.com/2018/09/09/leave-right-q4/

Date: 10/07/2019
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Zebra, Nader, Cobra
Q: Wilson

Just a touch of fall, cool temps but still a lot of sweat.

Warm up

• SSH
• Imperial Walkers
• Windmills
• Cotton Pickers

Mosey the lot

The Thang: Rotate through:
25# ball American Hammer
Offset Merkins
2 25# DB Bent Over Row
25# ball Overhead Sit ups

Jump Squats
Bear Crawl/Monkey Walk

Name-o-Rama
Count-o-Rama
BOM
COT

Until we meet again:

YHC,

Wilson

AO: Dehavilland

Date: 10/5/2019

Time: 0700

Weather: Clear and brisk. Maybe 60 degrees

Q: Crockett

PAX: Chopper (from Charlotte), Swobbles, Phone Home, Elroy, Tails, Calvin, and the newly named Rocktail!

Warmup:

– SSH x20 IC

– Imperial Walkers x20 IC

– Cottonpickers x20 IC

– Mosey to the soccer field

The Thang:

– Soccer Field Dora

–100 Hand Release Merkins

Talk about a royal beat down! Thanks for the memories HIM’s. Unforgettable experience. Now it’s time for the hot tub!

Date: 10-03-2019
Time: 0530
AO: Higgins
Pax: Nader, Wilson

The Thang:

1 Mile Ruck

• Stretches
• Bear Crawl
• Crab Walk
• Monkey Walk…

…you know, the kind of stuff that normally happens between 5:30 and 6:15 a.m.

AO: Falcon Hill

Date: 10.3.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Leg stretch

Quad stretch

Bad boys

Morracan night clubs

Cobra/child’s pose

Side straddle hops x 20 + sprint to pole on track and back x 3 rounds

The thang:

Merkins x 75

Squats x 75

Leg ups x 75

Jog from parking lot to 5th light post on side of school and back

Cool down lap around track

COT

Prayer

PAX: Burt Macklin FBI, Zebra, cobra, goldstar, phone home, Crockett, ant hill, Swobbles

10-1-19
PAX: Wilson, Nader
AO: Higgins

The “respectful” beat down:

– 1 mile ruck around the track (spotted 3 skunks and 2 deer) – Weighted baseball bat swings
– leg stretches and a few yoga moves
– squatting
– more leg stretches on the back of Wilson’s truck

COT
Namarama
Group Pic

Doug Wade
http://www.dougwade.us
937.620.7839