Jogging lap, then exercise per grade 1-12 as final exam with reps of 12. Run lap, 12 rep exercise for 1st grade, run lap, 12 rep exercise for 2nd grade plus the previous exercise, Complete each grade and keep adding in previous exercises up to senior year for graduation.
F3 Dayton is in mourning for our brother, Sam Wade (known to us in the gloom as JoyRide). He passed away very suddenly last week and leaves behind a wife and three children who were not expecting this to be part of their reality. As father and brother-in-law, respectively, F3 Dayton’s Nader and Goldstar are also coping with this loss and we want to come alongside them in any way we can. Goldstar is spearheading a GoFundMe to assist the family. If you are able to contribute, please do so. If not, sharing the GoFundMe link (https://gofund.me/fe307f6a) on social media also helps and is very much appreciated.
My Legs HurtDate: 7/28/21
AO: Smart park
Pax: Packer, Rabbit Trail, Skywalker, Who’s There, SuckerPunch, KiddiePool, Wiggles (q)Warmups: Reverse Indian RunThe Thang:4x4s- 10 total
-Standing to plank to (4) merkins to (4) 4count mountain climbers back to standingAll about the Benjamins
-25 Curls for the Girls
-25 Walking Lunges
-25 Jump Squats
-25 Walking Lunges
-25 Overhead Press
-25 Walking Lunges
-25 Leg Lifts
-25 Walking LungesButkus (Rapid step ups on curb side)
-1 minute
– 30 seconds
-1 minute
-30 secondsWall Sit Competition
-KiddiePool won with 1 minute and 30 secondsCircle of Abs
-Each Pax led an ab exercise of their choice (25 reps or 25 seconds for each one)
COT, Video, PIC
“The Thang” X Marks the Spot – Running between stations starting with Merkins -> Big Boy Situps -> Overhead Coupon presses -> Incline lunges. In descending order 15 reps at each station and down one rep at each turn. Ended with 5 Burpees and COT.
At 7:30 pick up the six, grab water, and head to midfield. Let’s hold an AL Gore and talk about pain.
Kenji Miyazawa said “We must embrace pain and burn it as fuel for our journey.” Are you letting the pain in your life crush you or are you embracing it and burning it as fuel to help you Accelerate?
Enough talking. Round 2 of 4-Corners. Keep going until 7:50.
At 7:50, pick up the six and Mosey back to the flag.
Burpees OYO x5 (per Meatball’s request for a suggestion)
Celebrate Beamer’s birthday with 7 burpees IC (On Beamer’s count)
Crockett Special: end it with Bat Wings IC x20
Mumblechatter
Crockett counts to 4 differently. New Jersey is the red haired stepchild of the east coast. Running 2.0s can become clotheslined 2.0s if Overhead Claps are involved. Beatdowns are way better than hiking with copperheads. Happy birthday to Beamer! Welcome to Quattro, Sink-o, and Doodle from F3 First State and FNG John AKA Shortstop! Also… DOUBLE BINGO!
Beautiful cool morning! Clear sky’s and wet grass!
Workout
Hit em with a 5 minute static stretch. Those of us without blocks ran to the shed, grabbed blocks and rendezvoused with the others at the base of the hill.
We preformed the following: stacking block burpies from 1 at the bottom 2 at the top 3 at the bottom and so on up to 10. We harambed or did murder bunnies up the hill. Picked up the 6 at the top and bottom with places or say anything.
Last set we preformed 30 SSH in cadence. Did another 30 at the end.
AO: Smart Park
Date: 07.20.21
Time: 0530
Q: Swobbles
Pax: Who’s There, 9-Volt, McDreamy
The thang: Warmup/Ruck
PAX did a few dynamic stretches followed by:
Squats x 20 IC
SSH x 15 IC
Merkins x 10 IC
Burpees x 5 OYO
Then we went on a ruck around the AO for the remainder of the time.
F3 Dayton 