Last Q of 2019!

AO: Falcon Hill

Date: 12.31.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Stretch OYO

Side straddle hops x 15 IC

Mountain climbers x 15 IC

Imperial walkers x 15 IC

Mosey to Blocks

The thang:

20/20 block exercises

Block squats x 20 IC

Block press x 20 IC

Block merkins x 20 IC

Block curls x 20 IC

Mosey to playground

20/20 ab exercises

Push-throughs x 20 IC

Sideways scissor kicks x 20 IC

American hammers x 20 IC

LBC’s x 20 IC

Mosey back to blocks

3 rounds total

Mosey back to flag

One last shout out to 2019

Side straddle hops x 20

Burpees x 19

COT

Prayer

PAX: Goldstar, Cobra, Swobbles

12/30/2919

Ao: Higgins

Q: Goldstar

Pax: Wilson, Nader, Cobra, San Diego

Our Q was up with babies so a quick decision was made for a Goldstar Q.

However, Nader was late picking up Goldstar so we ran into another dilemma. Our pax was ready for our late arrival and Wilson did a warm up:

Wilson warm up

Ssh x20

Cotton pickers x20

Imperial walkers x20

Hip movement

Neck rolls

1 lap

As we rolled into the lot, the pax was finishing up their warm up.

Goldstar warmup:

SSH IC x20 (or 30, can’t remember)

Now we were in search of a more dry area to do part one of THE THANG:

Tha Thang, Part 1, Upper body & core:

Roasted Pig:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 heel touches

10 Merkins

20 dips

10 decline Merkins

20 dips

10 incline Merkins

Hold plank for one minute

In plank position start doing shoulder taps

Shoulder taps x20 IC

Hold plank for another minute

Jog back to parking lot.

At far end of the lot, we lunge walked to the flag and back.

Then we did x10 slow squats in cadence.

Next was x40 regular squats IC

Then we did suicide sprints to the first pole, back to start then to second pole and back, then to end of lot and back.

Then we did x50 SSH in cadence

x40 more squats

And one last suicide sprint ending at the flag.

COT

Counterama

Namerama

Photo

12/28/2019 AO Dehavilland

Q:Burt Macklin FBI

Pax: Wilson, zebra, faucet, tails, gold star, kool aid, Elroy , Serena, San Diego , Rnc, Nader

B Mack’s Birthday beatdown

Stretch

Thunderstruck burpees

Run 1 lap

Core: 10 sit-ups, 10 flutter kicks, 10 leg press, 10 leg spreaders, 10 leg lifts, 10 sit ups.

Run 1 lap

Upper body: 10 burpees, 10x push ups, dips, diamond push ups, dips, wide grip push ups, dips , 10 burpees.

Run 1 lap

Cot

Count a Rama

12/26/2019

AO: Falcon hill

Q: Goldstar

Pax: Calvin, Swobbles, Nader, Stamp, Wilson, Phone Home, Crockett

Started off with 10 penalty burpees for late folks!

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Bobby Hurlies x20

Run a lap

Tha Thang:

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 clap Merkins

20 Leg Raises

10 clap Merkins

20 American Hammers per side

10 clap Merkins

20 Dying Cockroaches per side

10 clap Merkins

20 Freddy Mercuries per side

10 clap Merkins

20 LBC’s

10 clap Merkins

20 heel touches

10 clap Merkins

Next thang:

Head to light pole one.

5 burpees at first pole, sprint to next pole, 5 burpees. Wash, rinse, repeat!

20 penalty Bobby Hurlies for the late folks.

Cot

Counterama

Namerama

Photo

The 12 Days of F3

DATE: 12/24/2019

AO: Falcon Hill

Q: Crockett

PAX: Anthill, Nader, Gravel, Tails, Goldstar, Swobbles, Stamp, Cobra

WARMUP:

SSH IC x20

Sun Gods IC x20

Cottonpickers IC x20

Mosey around the football field

THE THANG:

12 Days of F3, just like ye olde Chistmas song. 12 verses. 12 workouts. It builds as it goes.

12 (x2) Air, Knee, Ground Claps

11 Suitcases

10 Bat Flappers

9 WWIIs

8 Crab Knee Touches

7 Clapper Merkins

6 Leg Raises

5-Second Plank!

4 Squat Jacks

3 Classic Merkins

2 Air Squats

And a Burpee out in the gloom.

One more mosey around the field as a cooldown.

COT

COUNT-O-RAMA

NAME-O-RAMA

PHOTO

This is how you get better…

Date: 12-21-2019
Time: 0700
AO: DeHavilland
Pax: Ball Boy (FNG, Joe), Lombardi (FNG, John), Faucet, Elroy, Zebra, Tails (LIFO), MuRSA (from Nolensville TN).
Q: Wilson

Warm up – 20 reps of:

  • SSH
  • Windmills
  • Imperial Walkers
  • Cotton Picker

Mosey to the Gazebo for The First Thang….

Using Tabata Timing (20 second work, 10 seconds rest, 8 cycles – 4 minutes)

  • Merkins
  • Big Boy Sit Ups
  • Mountain Climbers
  • Dying Coach Roaches

Mosey along the trail for the Second Thang:

  • Diamond Merkins
  • Sit Throughs
  • Archer Merkins
  • American Hammers

Mosey to the parking lot for the Third Thang:

  • First Exercise
  • Second Exercise (yeah, I forget what they were….)

Mosey to Pull Up Bar for the Next Thang:

  • 3 sets of pull ups, chin ups, or knees to elbows
  • 20 Imperial Sumos while waiting for the bar

Mosey to the Memorial area for

  • Inclined Merkins
  • Bulgarian Squat Left
  • Declined Merkins
  • Bulgarian Squat Right

Mosey to the Flag for the Final Thang:

The Whole Enchilada Tabata

  • Jump Squats.

Welcome to two FNGs: John (Lombardi) and Joe (Ball Boy). And welcome to MuRSA from TN.

Count-o-rama
Name-o-rama
COT

Join us next Saturday at Delco Par for another fun filled adventure in becoming HIM (High Impact Men).

YHC,

Wilson

Falcon Hill – 12.17.19

AO: Falcon Hill

Date: 12.17.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Arm kettle swings

Torso twists

Arm circles

Quad stretch

Side straddle hops x 15 IC

The thang:

Mosey to hill

10 Merkins at bottom, run up hill, 10 Merkins at top x 2 rounds

10 Squats at bottom, run up hill, 10 Squats at top x 2 rounds

5 Burpees at bottom, run up hill, 5 Burpees at top x 1 round

Mosey to Blocks

Block press x 10

Block curls x 10

Block squats x 10

X 3 rounds

COT

Prayer

PAX: Cobra, Crockett, Swobbles