Intense intervals of insanity 10/4/21

Intense intervals of insanity 10/4/21

AO: Smart Park

CONDITIONS: mid 60s breezy

PAX: Swobbles, Wiggles, Ditka, Packer, Who’s there, Cornelius (q)

WARM UP: SSs ic, windmills ic

Round 1
36 Squats
24 Merkins
12 Burpees
400 meter run
Repeat 4x

Ronund 2
10 merkins
25 yd bear crawl
25 yd sprint
25 yd hop
25 yd skip
10 squats
Repeat 3x



Convergence Dayton Ohio (Cincinnati and Columbus

F3 Convergence Dayton, F3 Cincinnati, F3 Columbus
October 2nd, 2021
AO : DeHavilland
Q SkyWalker, Q Mariah, Q Huggy
PAX: Lowell, Sucker Punch, Scrappy, Sugar Ray, Tails, Zebra, Fence Post, Nader, Crocket, Wilson, Ditka, Jiffy, Meatball, Bootleg, Fresh, Vamos, Slaw, Cheddar, Bone Daddy, Who’s There, Cobra, Cornelius, Village People, Geo, Swobbles

The Thang: Warmup side straddle hops 15, potato pickers 10, mosey to hill for Suicides and ending with five burpees until pax reach 25 mosey to monument for 30 reps of Dips, decline merkins, and step ups, 100 LBCs end of first 20min Q

Mosey to soccer field for 40 Scissor kicks in cadence, followed by five side straddle hops and two burpees increasing in multiples of two to ten and again in descending order back to two. Followed by five burpees and two double pumps and two squats, then to three then to four then to five to end the second Q

Staying at soccer field we started third session suicide style with a fifty yard sprint and back with a bear crawl to five burpees. 100yard sprint 100yd bear crawl back five burpees ending session with full suicide to the fifty and end zone

Count off
Small F2 at the end.