3HIM getting better

7/28/2020

AO: Falcon Hill

Q: Goldstar

Pax: Swobbles, Cobra, Goldstar

That thang:

Mosey to the field house and grab a block. Mosey back around to pick up water. Mosey to the side of the school.

Round one:

20x squat thrusters with the block. Sprint to the first pole. 20x Merkins, sprint to the second pole, 20x squats, sprint to the third pole, 20x LBC’s.

Round 2:

40x curls with the block. Sprint to the first pole. 20x Merkins, sprint to the second pole, 20x squats, sprint to the third pole, 20x LBC’s.

Round 3:

40x bent over rows with the block. This time carry your block with you. Sprint to the first pole. 20x block Merkins, sprint to the second pole, 20x block squats, sprint to the third pole, 20x Block sit ups.

Take blocks back. Complete the beat down with a round of roasted pig:

Roasted Pig x1

2 sets of Bruce Lee consisting of the following:

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

Cot

Counterama

Namerama

Photo

27 July 2020 – The Higgins

DATE: 27 July 2020
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Goldstar, Wilson

Conditions: 76F, 91% Humidity

Warmup: calf stretch, butterfly, lower back stretch, 20x windmills IC

The Thang:

  • Mosey, PAX take turns counting down from 20, PAX do 5 burpees
  • 10x pullups
  • 2x 30m decline bear crawl and 30m incline broad jump
  • Mosey around the parking lot, 5 burpees at every corner
  • Totals: >1mi mosey’d, 130 burpees

COT
COUNTERAMA
NAMERA

COP Round Robin

DATE: 7/25/20

AO: Dehavilland

STARTEX: 0700

ENDEX: 0800

WEATHER: Sunny and 69°

Q: Crockett

PAX: Calvin, Phone Home, Lawnmower Man, Faucet, Wilson

WARM-UP:

  • Sun Gods IC x20 (10 forward, 10 backward)
  • Tater Pickers IC x10
  • Windmills IC x10
  • SSH IC x10
  • Moroccan Nightclubs IC x50
  • Mosey to the hill

THE THANG:

Round-robin style circle of pain. PAX picks an exercise, everyone does exercise x(some multiple of 12), next PAX repeats, etc. (Stop, drop, and burpee everytime an IR PAX slowsies by)

  • Mercans IC x12
  • Mountain Climbers IC x12 (each side)
  • Imperial Walkers IC x12 (each side)
  • LBCs OYO x24
  • Wing Waggles IC x12 (each side)
  • Cross-body Mountain Climbers IC x12 (each side)
  • Squats IC x12
  • Break dancers IC x12
  • 5-sec Leglifts IC x12
  • Burpees OYO x12
  • 24-sec Swan Dive
  • Hollow Body Rockers IC x12
  • Mosey to next corner of pond
  • Narrow Merkins IC x12
  • Dying Cockroaches IC x12 (each side)
  • Squats IC x12
  • Imperial Sumos IC x12 (each side)
  • Mosey back to the flag

End it with a 10-count Bat Wing

COT

Naming FNG: Lawnmower Man

Count-o-rama

Name-o-rama

Pic

Falcon Hill – 7.23.20

AO: Falcon Hill

Date: 7.23.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Wilson, Cobra, Crockett, Burt Macklin FBI

The thang:

Mosey to blocks

Perform block exercise x 15 IC

Run to light post

Perform block exercise x 15 IC

Run back to start

Perform block exercise x 15 IC

Exercises: block merkins, block squats, block curls, block presses, block rows

Take blocks back and mosey back to start

Finish with Navy Seal Burpees x 10 IC

COT

Prayer

Higgins Back Blast:

Date: 07-20-2020
Time: 0530
AO: Higgins
Pax: Cobra, Nader
Q: Wilson

Warm Up – 20 reps IC of:

  • SSH
  • Pickin’ Taters
  • Windmills
  • Imperial Walkers

The Thang
Phase 1

Mosey to the parallel bars, rotate through 15 reps of 3 exercises:

  • Dips
  • Leg Raises
  • Merkins

Phase 2

Mosey to pull up bar, rotate through:

  • Pull ups – 10 reps
  • Toes to Bar – 10 reps
  • Air Squats – 20 reps

Phase 3

Repeat Phase 1

Phase 4
Club Bell Shoulder Workout

Big arm swings forward/backward/left/right
Round the World left/right

That’s it. That’s all we did. Not much, but we did sweat and started the day early.

What did you do?

Monday’s at Thomas Cloud Park at 5:30 a.m.

Join us.

YHC,

Wilson20200720_062108.jpg

80x80_google.png

20200720_062108.jpg

20200720_062009.mp4

80x80_google.png

20200720_062009.mp4

Bat Flapping and DORA

DATE: 7/18/20

AO: Dehavilland

STARTEX: 0700

ENDEX: 0800

Q: Crockett

PAX: Faucet, Mamma Mia(IR), Tails, Rocktail, Firedrill, Bear, Jingles(IR), Wilson, Swobbles

WARM-UP:

10x Windmills IC

10x SSH IC

60-Count Plank

20-Count Side Plank (Each side)

20-Count Bat Wings IC

Mosey to the hill

THE THANG:

DORA 1-2-3 w/ Fanfare!

Teams of two are responsible for 100 merkins, 200 squats, and 300 LBCs. While Pax 1 woris on that, Pax 2 bear crawls up the hill then runs back down backward. Then Flapjack. Keep going until the team is done, then pick up the 6.

Fanfare!

Our IR Pax were walking circuits around the pond. Each time one of them walked by, all Pax doing the DORA had to stop and do burpees, starting with 1 and adding 1 each time.

Mosey back to flag

10-Count Bat Wings

COT

COUNT-O-RAMA

NAME-O-RAMA

3rd F

PICTURE

COFFEETERIA TO FOLLOW

Muggy Morning Beatdown

Date: 7/16/2020
Time: 0530
AO: Falcon Hill
Pax: Cobra, Crockett, Fire Drill, Goldstar, Phone Home, Nader, Swobbles
Q: Wilson

A warm, muggy 77 degrees. It was the gloom.

Warm up:
Arm Circles
Twists
Swivel Hips
Benders

20 reps IC of
SSH
Pickin’ Taters
Windmills
Imperial Walkers

¼ mile Mosey

The First Thang:

Juarez Valley 10: Sit-back Merkins/Jog Squats
In the first position, do 10 Sit-back Merkins
Mosey to second position, do 1 Jog Squat
Mosey to first position, decrease count by 1 
Mosey to second position, increase count by 1
Rinse/Repeat until Merkins = 10/Jog Squats = 1

The Second Thang:

Round 2 of Juarez Valley 10: Squats/Burpee (switched up when YHC started losing gas….)

Goldstar stated he was content having worked up a sweat. At 77 degrees, that was accomplished by stepping out of the car. 

YHC,

Wilson

Shared Leadership Ruck

AO: Falcon Hill

Date: 7/15/20

Startex: 0600

Endex: 0700

Q: Crockett

Pax: Phone Home, Wilson, Tails, Swobbles, Nader, Zebra, Goldstar(eHIM)

The thang:

Ruck around Falcon Hill for an hour while discussing shared leadership. (just short of 2 miles)

COT

Prayer

Count-o-rama

Name-o-rama

Pix

Block Burnout

AO: Falcon Hill

Date: 7.14.20

Time: 0530

Q: Swobbles

Pax: Fire Drill, Cobra, Goldstar

Stretch/warmup:

YHC was 1 minute late, so I performed 10 burpees

Bad boys, Overhead bad boys, Quad stretch, leg stretch, Morraccan night clubs, arm circles, arm kettle swings, torso twists, cobra stretch

The thang:

Mosey to blocks and ruck back to start

Perform block exercise x 15 then immediately perform regular exercise x 15 after, run to light post and back.

Merkins on block x 15 IC // merkins x 15 IC

Block flutter kicks x 15 IC // flutter kicks x 15 IC

Block squats x 15 IC // squats x 15 IC

Block kettle swings x 15 OYO // SSH x 15 IC

Block curls x 15 IC // resistance curls w/ partner x 15 secs

Block skull crushers x 15 IC / Dips x 15 IC

Man makers x 15 // burpees x 15

COT

Prayer

July 11, 2020 – DeHavilland

Class of 2020 Tribute II

DATE: July 11, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Swobbles, Tails (WhistlePig, Kooter), Faucet, Bear, Calvin, Crockett

Seis Hombres met me this warm summer morning. About half way through, Calvin and Crockett joined in to make it Ocho! We moseyed over to the dock for a little COP: SSHs x 20 IC, , Pickin’ Taters x 20 IC,

Imperial Walkers x 20 IC , Zebra Butt-Kicks x 10/leg OYO.

The Thang:

This Beatdown is in honor of all 2020 graduates who’ve had their senior year turned upside down. To that end, all rep counts are 20. After the COP, the Q announced the 2020 tribute and 20 rep requirement. We counted off for some Beatdwon delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises including Burpees, compliments of Tails. That brought us up to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 20 and Hanging Leg Lifts x 20. While waiting for the pull-up bar between sets various exercises were performed as selected by the PAX. Then we moseyed over to the Memorial for our last station. Here we performed One-Legged Squats x 20/leg, Incline Merkins x 20 and Decline Merkins x 20. Lastly, we moseyed back to the Shovel Flags.

COT – Delegated to Wilson