23 Mar 2021 – Falcon Hill

DATE: 23 Mar 2021
AO: Falcon Hill
Q: Cobra
PAX: Swobbles, Court Martial, Fence Post

CONDITIONS: low 50’s, about as good as it gets

WARM-O-RAMA: bat wings 🦇, imperial walkers, hamstring, butterfly, pretzel

THE THANG:

  • SLOW-roasted pig: reps were performed with slow continuous motions; the contraction and release of each rep each occupy 4 beats at 140 beats per minute (done to a metronome)
  • Slowsy to blocks
  • 12x Cobra Killers IC — a sequence of motions with a block: 1 rep consists of bent row, deadlift, curl, press, reverse press, reverse curl, reverse deadlift, bent row. For cadence reps, each motion in the sequence occupies 4 beats
  • We did the Cobra Killers slowly; hence they were Slowbras

COUNT-O-RAMA

NAME-O-RAMA

COT

Ruck & Core Strength

AO: Smart Park
Date: 03-23-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Kiddie Pool, Cornelius, Ditka, Brocephus

WARMARAMA:
Jog one lap around deck
10 Prone Push-Ups (Lower Back Stretches on Forearms)
20 Side bends (Ruck at side for weight – 10 per side)
Mosey to base of Southwest staircase with all gear

THE THANG: Two PAX take turns performing two sets of staircase marches with Ruck + optional Sandbag.
—Repeat above 3X—
When not on staircase:
20 Flutter Kicks, 20 American Hammers
20 LBC’s, 20 Freddie Mercuries
20 BB Sit Ups, 20 Left side LBC’s, 20 Right side LBC’s
—Repeat above until all PAX have done a total of 6 sets of the staircase—

Mosey back to flag
Indian Sprints for 3 laps around deck
Count off | NameOrama | COT | Picture

Burpees, WWIIs, FedEx, and more!

AO: Smart Park

Date: 03.22.21

Time: 0530

Q: Swobbles

Pax: Ditka, Packer, Cornelius, Wiggles

In parking lot, run to the outer light posts and perform exercises x 10 IC at each stop (6 total). Finish round with 10 Blockees. Aiming for speed for each round.

Round 1: Merkins x 10 OYO = 60 total

Round 2: Squats x 10 OYO = 60 total

Round 3: Burpees x 10 OYO = 60 total

Round 4: World War II’s x 10 OYO = 60 total

Finish each round w Blockees x 10 OYO

Pick up the six at each light post

Finish with block exercises, each PAX called cadence on one.

Block presses x 10 IC

FedEx’s x 10 IC (credit to Crockett on these)

Block squats x 10 IC

Dips x 10 IC

Block curls x 10 IC

Blockees x 10 OYO

COT

Prayer

3/22/21

AO – Helmsdeep

Q – Tails

PAX – Court Marshall, Fence Post, Cobra

Conditions

Nice morning. Warmish, soft ground, cloudy.

Workout

  • A few quick stretches followed by long hood stretches. Spent a lot of time on hips.
  • On to hill crawls/sprints and squats. Count up then down to 10 top and bottom of the hill.

COT

Quick TAP. Photo. And namerama!

Backblast from the past (Yesterday’s Beatdown…)

Date: 03/20/2021

Time: 0700

AO: De Havilland

Pax: Armstrong, Calvin, Cornellius, Fence Post, Meatball (Rucking), Faucet (LIFO), Brocephus (LIFO), Honorable Mention – Crockett

Q: Wilson

Warm up – 20 Reps IC

  • SSH
  • Pickin’ Taters
  • Windmills
  • Imperial Walkers

The Thang:

Round 1 – Circuit

Pax 1 curls 2 – 25# DB (Dumb Bells) while walking lunge 20 yards Dun and Bradstreet (Down and Back). Upon return he joins the end of the circuit line which everyone else was performing during his absence

  • American Hammer w/25# medicine ball
  • Burpee w/Block
  • Squat w/Block
  • Club Bell Swings
  • Round the World w/25# Sandbag

Round 2: Juarez Valley 10 (15 yards)

  • Squats
  • Bear Crawls
  • LBCs

Round 3 – D&B

  • Karaoke Right/Left
  • Straddle
  • Backwards

Round 4 – Circuit (No weight)

  • Pax 1 (10 yard) Crab walk forward/back
  • SSH
  • Big Boy Sit Ups
  • Break Dance
  • Burpees
  • Planks

YHC,

Wilson

A Windless Workout

Date: 3/19 @ 0530
AO: Smart Park
Conditions: 32F, if there was any wind it would be 21F. Thankfully no wind was predicted.

Q: Ditka
PAX: Packer, Cornelius, Floater, Swobbles, Meatball

Warm up:
SSH, Windmills

The Thang:
50 reps of exercises in rotating cadence. Each exercise was topped off with 10 merkins. -Donkey kicks
-Lateral leg lifts
-Hello Dolly
-Flutter kicks
-Leg lifts
-Freddy Mercurys
-Mountain Climbers
-Gas pumps
-12 burpees

COT
Video and photo

Things to work on as a team:
-predict the weather
-understand what the buttons on the phone in camera mode do
-counting cadence in numerical order while figuring out which way is clockwise (may take some time)

3/19- Hunt the Hills

F3 Dayton

Date/Time: 3/19/2021 @ 0530AO: Helms Deep
Q: Court Marshal
Pax: Court Marshal

Warm up:
Ankle, knee, hip, shoulder, and neck rotations 5L 5R
Hill Billy Walkers 20IC

The Thang:
Hunt the Hills ruck.
1. Put on heaviest ruck possible.
2. Find a big hill.
3. Attack the hill.
4. Repeat.

Count-o-rama
Name-o-rama
COT
Prayer

F3 Dayton

F3 Dayton
AO: Smart Park
Date: 3/18/21
Time: 0530
Q: Brocephus
Pax: Ditka, Kiddie pool, Cornelius, Meatball, Armstrong, Cornelius,

Stretch/warmup:
Arm circles forward / back
Stretch arms / shoulders OYO
Stretch legs / back OYO

The thang:

2-1/2 mile Ruck in the rain

COT
Prayer
Flag to Ditka
Count-o-Rama
Name-o-Rama AO: Smart Park
Date: 3/18/21
Time: 0530
Q: Brocephus
Pax: Ditka, Kiddie pool, Cornelius, Meatball, Armstrong, Cornelius,

Stretch/warmup:
Arm circles forward / back
Stretch arms / shoulders OYO
Stretch legs / back OYO

The thang:

2-1/2 mile Ruck in the rain

COT
Prayer
Flag to Ditka
Count-o-Rama
Name-o-Rama

16s Workout

AO: Falcon Hill (parking garage)
Q: Frank the Tank
PAX: Goldstar, Burt Macklin FBI, Cobra, Zulu
Stretch/Warmup:
SOYO

Workout:

16s workout:
1 burpee
Sprint 50 yards
2 burpees
Sprint 50 yards
…and so on till
16 burpees
Sprint 50 yards

Count

Names
COT
Picture