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AO: Falcon Hill

Date: 4.28.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Zebra/Wilson picked up the six with a different workout

F3 Dayton is working to get back to a safe normal. Join us!

Stretch/warmup:

Arm circles

Bad boys

Cobra stretch

Leg stretch (right, left, middle)

Pretzel stretch

High knees x 15 (4 count)

Mountain climbers x 20 (4 count)

Side straddle hops x 25 (4 count)

The thang:

Tabata style (20 seconds on, 10 sec rest)/8 rounds of each exercise – last 3 exercises were 6 rounds for time purposes

Round 1: Merkins

Round 2: World War 2’s

Round 3: Squats

Round 4: Side straddle hops

Round 5: Dips

Round 6: Gas pumps

Round 7: Burpees

Cool down:

Light jog in place for 1 min or jog short distance around your chosen AO

COT/Prayer via slack

Quarantine Underground Beatdown

DATE: April 25, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Rosey, Wilson, Goldstar

Tres Hermanos met me this fine, beautiful quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs, forward and backward shoulder rolls, Pickin’ Taters, Lunges, Zebra Butt-Kicks.

The Thang:

We moseyed around the track taking turns calling out various exercises for various reps at checkpoints. Exercises included Hip Touches, Merkins, Slow Deep Squats, Triangle Merkins, Triangle Merkins, Yurpees and Break Dancers. When we arrived at the pull-up bars we performed Pullups x 20 and Hanging Leg Raises x 20. From there, we moseyed over to the memorial. There we completed One-Legged Squats x 20/leg, Incline Merkins x 30 and Decline Merkins x 20. We completed the beatdown with a half mile mosey around the pond.

COT – Delegated to Wilson

AO: Falcon Hill/Quarantine

Date: 4.21.20

Time: 0530

Q: Swobbles

Pax: Cobra, Goldstar, Zebra

Stretch/warmup:

Arm circles x 10 forward/reverse

Arm kettle swings x 10

Bad boys

Cobra stretch/child’s pose

SSH x 25 (4 count)

Mountain climbers x 25 (right/left = 1)

The thang:

Leg circuit + burpees:

Squats x 15

Lunges x 15 each leg

Lt. Dans x 15 (lunge each leg + jump squat)

Burpees x 15

Merkin circuit + burpees:

Merkins x 15

Wide merkins x 15

T-merkins x 15

Burpees x 15

Ab circuit + burpees:

Bruce Lee’s x 15 each

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches (4 count)

⁃ American Hammers (4 count)

⁃ Scissor kicks (4 count)

⁃ Freddy mercuries (4 count)

Burpees x 15

All meeting in different locations due to pandemic. Goldstar/Zebra picked up the six with a 4.5 mile run at normal Tuesday AO (Falcon Hill).

COT

Prayer

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Date: 4-18-2020
Time: 0700
AO: DeHavilland
Pax: Goldstar, Zebra
Q: Wilson

Crisp but pleasant conditions. We still worked up a sweat. That’s what we do.

Warm up: 20 X

SSH

Imperial Walkers

Pickin’ Taters

Windmills

Wilson’s Annual 1 Mile Mosey

The Thang:

Mark off about 40 yards for down and backs (D & B) between Tabatas (20 sec. work, 10 sec. Rest, 8 cycles)

1. Tabata Mountain Climbers

D & B carioca

2. Tabata Step Lunge

D & B Shuffles

3. Tabata Carolina Dry Docks

D & B Bear Crawl

4. Tabata Sumo Squats

D & B Power Skips

5. Tabata Mashup
American Hammers

LBCs

Freddy Mercurys
Tabata Jump Squats

DOS HERMANOS BEATDOWN

DATE: April 11, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Rosey

Rosey met me at the park on this beautiful crisp early spring morning – just us and a few Pokemon players braving the chill and the ‘Rona. We moseyed over to the dock for a little COP: SSHs, Merkins, Lunges, Zebra Butt-Kicks and Slow Deep Squats.

The Thang:

We moseyed around the track taking turns calling out various exercises for various reps at checkpoints. Exercises included Jump Squats, Merkins, Burpees, V-Ups, SSHs, as well as a few others escaping my memory. When we arrived at the pull-up bars we performed Pullups x 10, Chin-ups x 10, Hanging Knee Raises x 10. From there, we moseyed over to the memorial. There we completed Triangle Merkins x 20ish, One-Legged Squats x 20/leg, Incline Merkins x 20, Decline Merkins x 20. Then we walked down the hill and sprinted up to finish the beatdown.

COT

3/31/2020

Ao: Falcon Hill

Q: Goldstar

Pax: zebra

Warmup:

.25 mile jog around track

x20 Side straddle hops – in cadence

Jog to hill

The thang:

Burpees, hill sprint, squat (wash, rinse, repeat)

Do x10 burpees, spring up hill, do x10 squats

Once we got to x60, we were running short and wanted to get x100 total in, so we doubled up and did x20 burpees and square for the last two rounds.

Mosey back to the flag.

Cot

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