A Damp Good Time

AO: Smart Park
Date: 10.19.20
Weather: Low 50’s & Rain. Who minds a little rain?
Time: 0530
VQ: Armstrong
Pax: Swobbles, Meatball, Packer, Wiggles, DoD

Warm-a-Rama: 20 reps IC:
Pickin’ Taters | Windmills | Jumpin’ Charlies
Burpees x 5 OYO

The Thang: Alternating Upper Bod & Lower Bod
Mosey 50 yds. w/ Block
Deep Calve Raises on Block…brace against wall x 10 each leg.
Mosey 50 yds. w/ Block
Jog 1 lap around perimeter of garage deck
COP – Circle of Pain:

Coupon on Curb for x 10 Deep Tricep Dips OYO
Sprint to staircase & back
Block Squats x 10 IC
Jog to staircase & back
Incline Block Merkins x 10 IC
Jog to staircase & back
Block Jump Lunges x 10 OYO
Jog to staircase & back
Decline Block Merkins x 10 IC
Mosey 50 yds. w/ Block to staircase
2 Bonus Laps on Stairs. (Great idea Meatball!)
Meet at lower deck for Abs:

Scissors x 10 IC
Bicycles Crunches x 30 IC
Flutter Kicks x 10 IC
Count Off  |  COT  |  Prayer  |  Video  |  Picture

Walk It Like A Crockett

Solo gig this morning, but that’s okay! Kept it simple and used the time to focus for the day.

AO: Falcon Hill

DATE: 10/06/2020

STARTEX: 0530

ENDEX: 0615

WEATHER: 40° and starry

Q: Crockett

PAX: (crickets…)

WARMORAMA

  • Leggy stretches OYO
  • Back stretch OYO
  • SSH IC x20

THE THANG

Keeping it simple.

  • Mosey until you can’t breathe
  • Slowsey until you can again (optional Total Body Destroyers)
  • Wash, rinse, repeat

COUNT-O-RAMA: 1

NAME-O-RAMA

COT?

PIC

Dehavilland Pick-Up

Date: 10-03-2020
Time: 0700
AO: DeHavilland
Pax: Phone Home, Meatball, FNG (AJ), Crockett, Calvin
Q: Wilson

Warm up

IC 10 Reps
SSH
Imperial Walkers
Pickin’ Taters
Windmills
The Thang: Juarez Valley 10

Exercises Pairs
Merikins/Squats
Situps/Burpees
1/2 Mile Mosey

Name-O-Rama
COT
Senior Moment – Fun figuring out how to work the camera on a smart phone….

YHC,

Wilson

IronPax Challenge – Week 4

DATE: 9/25/2020

AO: Smart Park

Q/PROCTOR: Crockett

PAX: Swobbles, Armstrong (RESPECT), Meatball

F3 Dayton wrapped up this year’s challenge this morning, Meatball pulled a Bigfoot, and an FNG got his name!

The Challenge

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block


10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block


10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block


10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block


10 Burpee Block Jump Overs (BBJO)

COUNT-O-RAMA: 4

NAME-O-RAMA: Armstrong was named!

COT

PIC

Block Party of Five

DATE: 9/24/2020

AO: Falcon Hill

WEATHER: 54° and calm

STARTEX: 0530

ENDEX: 0615

Q: Crockett

PAX: Cobra, Burt Macklin FBI, Goldstar, Tails

WARMORAMA

  • Hamstring stretches
  • Windmills IC x20 (4 ct)
  • Wing Waggles IC x20 (4 ct)
  • Sungods x10 (l/r)
  • SSH IC X20 (4 ct)
  • Mosey to the blocks

THE THANG

A friendly circle of cinderblock bois. PAX pick up their blocks and follow along! (No putting your block down during a round)

  • Block Press IC x20
  • Block Squats IC x10
  • Block Curls IC x20
  • Block Squats IC x10
  • Block Rows IC x20
  • Block Squats IC x10 (end of round 1)
  • Block Press IC x10
  • Block Squats IC x10
  • Block Curls IC x10
  • Block Squats IC x10
  • Block Rows IC x10
  • Block Squats IC x10 (end of round 2)
  • Block Rifle Carry 100m
  • Block Farmer Carry 100m (L)
  • Block Farmer Carry 100m (R)
  • Block Rifle Carry 100m (put blocks away)
  • Mosey back to flag
  • Bat Wings IC x10 (4 ct)
  • Crunchy Frogs IC x20
  • Total Body Destroyers

COT

COUNT-O-RAMA: 5

NAME-O-RAMA

PIC

A VQ For Wiggles!

AO: Smart Park
Date: 9/23/20
Time: 0530
Q: Wiggles
Pax: DoD, Tails, Floater, KiddieP, Swobbles, FNG Randy, Meatball, FNG David, Cobra (RECORD AT SMART PARK!)

Stretch:
Arms / Shoulder OYO
Legs OYO

Blackjack Workout
Run 100m
20 Burpees
Run 100m
1 Big Boy Sit up
Continue this until you get to 1 Burpee and 20 Big Boy Sit ups with an 100m run in between
Due to time constraints, we shortened the workout and got to 11 Burpees and 10 Big Boy Sit ups
Total Reps: 155 Burpees, 55 Big Boy Sit Ups, 1,800m (Or, a little over a mile ran)
2 New FNG’s today!! Intro
COT
Prayer

Hodgepodge

Date: 9/22/2020

AO: Falcon Hill

Q: Cobra

Pax: Crockett, Swing State

Time: 0530

Warmup: 20 SSH, these guys, bad boys, 20x windmills IC, butterfly, pretzel

1 min full plank
30s elbow plank
10x T-merkins IC
1 min wall sit
30s right side plank
30s left side plank
20x flutter kicks IC
20x scissor kicks IC
400m run
50x pickle pointer IC
30x pickle pounder
15x Crunchy frogs IC
1 min Superman
1 min banana
Bambams (plank position, 1x merkin, 1x jump to crouch, 2x merkin, 2x crouch, etc., up to 5)
Bat wings

Countorama: 3

Name-o-rama

COT

Pic

KiddiePool’s VQ!

AO: Smart Park
Date: 9/16/20
Time: 0530
Q: KiddiePool
Pax: Swobbles, Crockett, DoD, Wiggles, Floater

Stretch/warmup:


Arms / Shoulder OYO
Legs OYO
SSH x15 IC

The thang:


Pearls on a string mosey to hill
Diamond Merkins x15
Mosey
Narrow squat x15
Mosey
Merkins x20
Mosey
Squat x20
Mosey
Shoulder tap x15
Mosey
Crunch x20
Mosey
Moon reach Merkins
Mosey arrive at hill
Burpees x15, hill, x10, hill, x5 hill
Squats x15, hill, x10, hill, x5 hill
Mosey to flag

COT
Prayer

Juarez Burpee

DATE: 9/14/2020

AO: Higgins

WEATHER: 58° and breezy

STARTEX: 0530

ENDEX: 0615

Q: Crockett

PAX: Cobra, Wilson (Respect)

Warmorama

  • Hamstring Stretch 10 sec
  • Bad Boys L/R 10 sec
  • These Boys L/R 10 sec
  • Tater Pickers IC x10 4 ct.
  • Windmills IC x10 4 ct.
  • Wing Waggles IC x10 4 ct.
  • SSH IC x20 4 ct.

The Thang

Jaurez Valley (Burpee Style) – Pax line up in the middle of the parking lot. On the Q’s mark, they complete the following:

  • 5 Burpees
  • Run to one end of lot
  • 1 Merkin
  • Run back to middle
  • 5 Burpees
  • Run to other end of lot
  • 10 Air Squats
  • Run back to middle
  • Pick up the 6 (Always)

Each round the count increases by 1 for the merkins and decreases by 1 for the air squats, making the final round 10 merkins and 1 air squat.

Finish with Body Destroyers

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC