Month: July 2021

Jiffy’s VQ! Falcon Hill – 7/20/21

~ F3 Dayton ~ Leave a comment

AO: Falcon Hill
Date: 07-20-2021
Time: 0530
PAX: Fence Post, Ditka, Tails, Crockett, Pavarotti, Jiffy (q)

WARMARAMA:

  1. Side Straddle Hops IC x12

  2. Merkins OTD x12

  3. Imperial Walkers IC x12

  4. Flutter Kicks w/ Block IC x12

  5. Squats w/ Block IC (yes, we mean 4-count) x12

  6. Block Curls IC x12

  7. Block Rows (Jiffy style) IC x12

THE THANG: The Al Carmichael

Start at the east end of the field where the curve straightens out. For each set, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more, changing the exercise each time.

  1. Burpees

  2. Squats

  3. Merkins

  4. Crunches

  5. Repeat 1-4 as time permits

Count off | Video | COT | Picture

Mumble Chatter

  • Jiffy is still learning to count with his shoes on.

  • The football field sprinkler system turns on promptly at 6am.

VIDEO LINK: https://photos.app.goo.gl/uRKmTZJjxpCYdAka6

20 x 5

~ F3 Dayton ~ Leave a comment

Date: 7/19/2021
AO: Smart Park
Conditions: 64 F, 90% humidity
PAX: Sucker Punch, Rabbit Trail, Whose There, 9 Volt, Swobbles, Wiggles, McDreamy, Ditka (q)

Warm up:
SSH, Windmills, imperial walkers

The Thang:
20 reps of exercise than run 100m. Complete cycle 5 times (100 reps total) Merkins
LBC
Leg lifts

PAX broke up the 100m run with sprints, karaoke, Bernie Sanders and dabbled with some bear crawls.

Finished with a 100 burpee circle in 3 mins as a team. It was like a tsunami. Everyone loved it, probably.

Video/photo/COT

Mumble Chatter:
-McDreamy proved he didn’t eat breakfast this morning. Just a little Merlot splash. -Wiggles could probably qualify for the Olympics sprint team.

DISRUPTION VARIETY PACK

~ F3 Dayton ~ Leave a comment

AO: DeHaviland
Date: 07-17-2021
Time: 0700
PAX: Zebra, Wilson, Swobbles, Jiffy, Johnny-Five(Welcome!), Ditka, Faucet, Crockett, Armstrong(q)

WARMARAMA:

One minute Q Lesson from Site Lead Wilson while holding a Plank

1-handed plank, 30 secs per side.

2-handed plank, 60 secs

ONE DOZEN:

-Fire Hydrants

-Pointers

-Sets of Block Flutter-Kicks

-Block Side Bends

-Block Rows

-Block Curls

THE THANG:

Hike w/ 4 Blocks hung from 2×4’s, plus two 60# sandbags. Circulate and spell a brother as needed. Arrive at Pull-up station. Sprint between Pull-up station & Picnic shelter. Perform exercises at each:

-Pull-Ups or Chin-Ups

-One Dozen inclined Merkins

-5 Pull-Ups or Chin-Ups

-One Dozen Tricep Dips

-5 Pull-Ups or Chin-Ups

-Two Dozen sets of Step-Ups

-5 Leg Lifts or Hanging Crunches

-5 Burpees, plus one dozen Tail Feather Squats (Tx Ditka, add it to the Exicon!)

–5 Pull-Ups or Chin-Ups

-Gather coupons and hike back to the Flag

-Bat-Wings

Count off | NameOrama | COT | Picture

Prime Beatdown

~ F3 Dayton ~ Leave a comment

Date: July 16th 2021
AO: Smart Park
Conditions: 72 degrees with humidity 95-100%
Pax: Cornelius, Jazz Hands, Whose There, Skywalker, Ditka (q)

Warm up:
SSH, Windmills, Imperial Walker

The Thang:
5 Stations set up throughout Smart Park each with a prime number to which that is the rep (1,3,7,11,13)
Perform the exercise at each station then run to the next station. Pick up the six. Exercises:
Plank
Squats
Burpees
Big boy sit-ups
Merkins
Flutter kicks

Video/photo/COT

Mumble chatter:
-Jazz Hand brought his coupon, all paid 5 burpees
-rain can be stopped with burpees
-Cornelius likes to watch clouds and daydream while doing flutter kicks -batwings are waterproof

Take The Hill!

~ Crockett ~ Leave a comment

AO: Falcon Hill
DATE: 7/15/2021
TIME: 0530-0615
WEATHER: 70° and clear

Q: Crockett
PAX: Goldstar, Cobra, Frank the Tank, Skywalker, Spicoli, Ditka, Zulu, Pavarotti, Jiffy

Warm-o-rama

  • SSH IC x20
  • Windmills IC x20
  • Calf Raises IC x20
  • Sandbag Trade-Off Mosey to hill with one PAX carrying 60 lb sandbag. (Reach the end? Go back and Take the sandbag from whoever has it)

The Thang

Part 1: Pyramid of Merkins

Simple up-the-hill-down-the-hill with a little added fun. PAX line up at bottom of hill. Pax at the end of the line starts with the sandbag. Start with 1 merkin, then run up the hill. At the top, do 2 merkins, then run down. Keep going until you hit 10 merkins, then work back down to 1. Pax with the sandbag has to take it with them up and down the hill, then gives it to the next Pax. Exercise is complete once all PAX have completed reps AND carried the sandbag up and down the hill at least once.

Part 2: Christmas in July Secret Santa Sandbag Burpee Bonanza

Line up at bottom of hill. Give sandbag to random Pax.

Simple enough. Burpee at the bottom. Burpee at the top. If you have the sandbag, it goes with you. When you come down the hill you get to play Santa and give the sandbag to anyone you choose. If you don’t have the sandbag and the PAX who does is still doing their burpee, you can steal it (this can be prevented by doing the burpee WITH the sandbag).

Do this non-stop for at least 5 minutes.

Sandbag Trade-Off Mosey back to Flag

And it wouldn’t be a Crockett beatdown without…

Bat Wings IC x20

Mumblechatter

The balance and coordination of most F3 Dayton Pax is roughly equivalent to a drunk guy. Bugs think Pavarotti is tasty. 100 burpees a day keeps the doctor away.

COT|NAME-O-RAMA|COUNT-O-RAMA|PIC

Barricades 7/14/21

~ F3 Dayton ~ Leave a comment

Just a Ruck 6/24/21

Date: 7/14/21

AO: Smart Park

PAX: McDreamy, Wiggles, Ditka, Swobbles, 9 Volt, Jazz Hands, Packer, Skywalker, Who’s there, Cornelius (q)

Conditions: Nice!

The Thang:

Setting up barricades for Austin Landing. Great beatdown with service.

Video
Cot
Pic

I

Ruck Maze Part I

~ F3 Dayton ~ Leave a comment

AO: Smart Park
Date: 07.13.21
Time: 0530
Q: Swobbles
Pax: Who’s There, Ditka, Cornelius
The thang: Ruck Maze Part I

PAX warmed up with various exercises: 10 merkins IC, 10 squats IC, 10 SSH IC, 10 Flutter Kicks. Then we threw on our rucks.

Ruck Maze started down in the lower level of the parking garage. PAX ran in between columns north to south, while advancing east to west after passing the last column in the row. We did this for time at the beginning and end. Ruck Maze 1: 4:15
Ruck Maze 2: 4:07 (with an extra row)
The rest of the time was a standard ruck with mumble chatter.

Mumble chatter: checked out the steel barriers we’ll be moving tomorrow to help Austin Landing set up for an event. How we could be annoying with hundreds of questions about our upcoming 2nd F event.

COT

Meatless Block March

~ Crockett ~ Leave a comment

DATE: 7/13/2021
AO: Falcon Hill
TIME: 0530
WEATHER:71° and a little misty

Q: Crockett
PAX: Tails (Bigfoot), Pavarotti

The Thang

Just a light block march with some stops along the way.

  • Mosey to the blocks (grab blocks)
  • Mosey to back parking lot with blocks
  • Block Curls 3-Min AMRAP
  • Mosey to Flag with blocks
  • Block Press 3-Min AMRAP
  • Mosey to Block Shed with blocks
  • Block Squats 3-Min AMRAP
  • Mosey back to Flag
  • Bat Wings IC x20

Mumblechatter

Remember music videos? MTV was cool before it got stupid. 103.9 is too “Top 40” these days. X-Fest was a thing and that was awesome. New music videos have nothing on the old ones. Kids these days… Get off my lawn… ow, my hip… we’re old.

COT|Name-o-rama|Count-o-rama|Pic

Burpee Maze Part I

~ F3 Dayton ~ Leave a comment

AO: Smart Park
Date: 07.12.21
Time: 0530
Q: Swobbles
Pax: Packer, Ditka, Wiggles, Who’s There, Cornelius

The thang: Burpee Maze Part I
Lower level parking garage
Column 1: 1 burpee
Column 2: 2 burpees
Column 3: 3 burpees
And so on until 6:15
We got to the 17th column for 153 total burpees.

Quick cleanup of trash in the parking garage to leave the AO better than we found it.

Lesson on Getting Right and Living Right. A man must first get right in his own life through his fitness, fellowship, and faith before helping others. It’s a constant process, there is no completion. Living right is living it out before moving on to helping another man.

COT