Date/Time – Thursday September 30, 2021
AO (location) – Smart Park / Austin Landing
Q – BusBoy
PAX – Cornelius, Ditka, Meatball, Swobbles, Sucker Punch
– Warm up: stretch where you need it, 15 side straddle hops
– Schoolyard Kickball! Each PAX took a turn kicking. Exercises were chosen by the kicker if they got a hit, and the defender if they got an out. Single = reps Double or out = 10 reps
Triple = 15 reps
Home run = 20 reps
Sucker Punch received the flag for having the biggest boot!
AO: Smart Park
Pax: Wiggles, Cornelius, Ditka
Iron Pax Week 4
MaryAnne’s Mayhem (52:30)
Set timer to 52:30 and it’s a rep based workout.
150 overhead press
125 kettlebell swings
50 Bennie blairs
Every 25 reps, sun 25 yards
and do 3 burpeses, then return
PAX – Fence Post, Wilson, Ditka, Broady, Faucet, Kiddy Pool, Jiffy.
Perfect day! Cool air! Clouds and wind!
Q-source moment by Wilson
Today’s topic was the DRP (Daily Red Pill)
Jumped right in with the Death March!
:Standing on the lines of parking spaces, the PAX executed a number of block squats in conjunction with the number of lines they had accumulated. In between each set of squats, the PAX would run to the end of the lot (25 lines in total) and back to the next line in the March. At line 15 on the block would come with the PAX. At line 20 and on, the run switched to a bear crawl.
:Every 3 minutes during this time, an alarm would sound and 5 burpees would be executed. This became 5 block burpees after line 15.
Pax: Swobbles, Busboy, Who’s There, Ditka, Cornelius (Q)
Each PAX takes a turn Drawing a Card From the F3 Card Deck and then leads the other PAX in cadence.
Squat thrust x 15 Penalty burpees x 10 Low Plank 60 sec Derkin x 15 Handclap merkin x 15 LBC x 15 WW2 x 15 Flutter kicks x 100 Monkey Humper x 15 Smurf Jack x 15 Standing Lunge x 15 Hand release Merkin x 15 Low, Slow Squat x 15 Merkin x 15 200 meter run American Hammer x 15 Buldgarian Split Squat x 15 Wide arm Merkin x 15 Diamond Merkin x 15 Ranger Merkin x 15 100 Arm Circles Jumping Lunge x 15 Curb Dips x 15 Luge x 15 High Knee x 15 400 meter run Karaoke 50 meters down and back Mountain climber x 15 Burpees x 15
Zebra 3rd Annual 47th Birthday Special – Dealer’s Choice
DATE: September 18, 2021
AO: DeHavilland (Delco Park – Kettering, OH)
PAX: Wilson, Faucet, Ditka, Jiffy
Cuatro Hombres met me this pleasant morning. Looking back on my bday beatdown last year it was quite chilly contrasting with the warm weather today. Have to love the inconsistency of OH weather! The theme was 47 for Q’s birthday celebration – all exercises completed in sets of 47ish. We moseyed over to the dock for a little COP: SSHs x 47 IC, Zebra Butt-Kicks x 20/leg IC, 7 Merkins OYO.
We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 47 reps. Exercises included Squats (Thanks, Ditka, Mountain Climbers (Thanks Faucet, Leg Lifts (Thanks, Wilson) and American Hammers, like Russian Hammers only better (Thanks, Jiffy). At least I think I got all those right with correct credit. That brought us to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups 1 set of 4 and 1 set of 7. We finished with 47 Incline Merkins and 47 Decline Merkins OYO.
AO: Smart Park
Conditions: 70 and clear
PAX: Cornelius, Swobbles, Packer, Ditka (Q)
Throw coupons for distance. Right hand throw, left hand throw, underhand, overhand, suplex. Had to stop secondary to lack of coupon integrity. 4 of the 5 blocks were destroyed as Swobbles had no mercy.
Plan B….team calisthenics, no coupons needed.
-100 burpees as a team
-50 flutter kicks
-100 merkins as a team
-50 gas pumps
-100 deep squats as a team
-50 mountain climbers
-100 merkins as a team
Mumble chatter: who gets the residue F3 coupons? Check your porch if you haven’t been to a beatdown recently.