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

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

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

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

Date: 9-21-2020
Time: 0530
AO: Higgins
Pax: Wilson
Q: Wilson

We work out:
Heat or Cold
Wet or Dry
Group or Solo

And when it’s solo, keep it simple.

2 mile ruck

YHC

Wilson

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

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

Date: 09-12-2020
Time: 0700
AO: DeHavilland
Pax: Crockett, FNG (Kyle), Faucet, Jingles, Phone Home, Swobbles, Calvin, Zebra.
Q: Wilson

A fellow Pax, WhiteHat, from Rock Region in South Carolina has met with some medical issues. Today we gave a special call out on his behalf.

Mosey to… well, a new location close to the gazebo for…

Warm Up
20 Reps IC of:
SSH
Pickin’ Taters
Windmills
Imperial Walkers

WhiteHat Special – Part 1

En route back to the parking lot, Pax formed a line and proceeded with Walk Like an Egyptian, Leap Frog style. Pax moving from the back of the line to the front would jog backwards until getting to the front position. Pax would then face forward and lead the Walk Like an Egyption line. Rinse/Repeat.

Juarez Valley 10

At station 1, do one Merkin
Bear Crawl to station 2.
At station 2, do 10 Burpees
Return to station 1and increase Merkin count by 1.
Bear Crawl back to station 2, decrease count by 1 (Switched to Air Squats half way through).
Rinse/Repeat steps 4 & 5 until counts are 10 and 1.

WhiteHat Special – Part 2

As WhiteHat is 39 years old, we proceeded with 13 reps of:
Merkins
Squats
LBCs

Concluded with:
Break Dance
Monkey Humpers
Hurdler’s Stretch
Pigeon Stretch

WhiteHat, we salute you and pray for your recovery.

YHC,

Wilson

Fall is here! The morning was nice and cool and there was an amazing breeze. Time to lift heavy things!

DATE: 9/11/2020

AO: Smart Park

WEATHER: 62° and breezy

STARTEX: 0530

ENDEX: 0615

Q/PROCTOR: Crockett

PAX: Swobbles, Wiggles

THE THANG

Wheel of misfortune – a spoke style workout with cinderblocks.

• Run 400m
• 10 Block Thrusters
• Rifle Carry to Spoke 1 (25y)
• 25 Decline Blerkins
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 2 (25y)
• 25 Blockees
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 3 (25y)
• 25 Block Squats
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 4 (25y)
• 25 KB Swings
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 5 (25y)
• 25 Vertical Block Presses
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 6 (25y)
• 25 Alpos
• Rifle Carry to Flag (25y)
• 10 Block Thrusters

Wash, rinse, repeat for 43 minutes. Count your reps.

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC

DATE: 9/7/2020

TIME: 0530

AO: Higgins

PAX: Cobra, Zebra

Q: Wilson

Warm up – a Standard Wilson Warmup

20 reps IC
SSH
Pickin’ Taters
Windmills
Imperial Walkers

With 1 Pax performing a Dave and Buster’s (Down and Backs), the remaining Pax would rotate through various exercises.

Down and Backs included
2 X 35# concrete block carry
70# sandbag carry
1 X 35# carry
5# sledge overhead carry
Sprint

Exercises:

Tire smash
Declined merkins
Tire flip
American Hammer with 35# block
Turkish Get Up with 5# Sledge
Big Boy Sit Up with 35# block
Side Straddle Burpees
Freddie Mercurys 
Dying Cockroaches

Cool down stretches

And a fine thing about holiday beatdowns is nobody is in a rush to get to work, so we had a followup Coffeeteria at McDonalds.

YHC,

Wilson