Date: 6/9/2021 AO: Smart Park
Conditions: tropical 70 degrees and moist air
PAX: Wiggles, Cornelius, Swobbles, Meatball, Nine Volt, Ditka (q) and newest HIM …Rabbit Trail.

Warm up: SSH, imperial walkers, windmills x 10

The work:
50 reps of exercise, than grab a prize and run 200m.
Repeat 50 rep exercise, grab a prize and run 200m.

Prizes include- weighted ball, coupons, scuba tank, cone.

Exercises-
Merkins
Squats
SSH
Should taps
Flutter kicks

3 minute challenge this week are crunches. This team of 7 averaged 145 reps. This may be the record for the week!

Mumble chatter- Cornelius has a groupie following with his music selection. He likes to play it loud.

Welcome to newly named ‘Rabbit Trail’, look forward to having him lead with us.

Photo/Video/Circle of Trust

Date: 6/8/21

AO: Smart park

Pax: Swobbles, Cornelius, Armstrong, Who’s there?, Ditka, Jazz Hands! (Q)

Conditions: 70 muggy

Warmups: Stretch what hurts

The Thang:

1. Ruck to Kroger Hill
2. Bucket Brigade with coupon up, down, repeat
3. Everest lunge squats up, down, repeat
4. Rope Waves
5. Grab Log and Go
6. Ruck Back to base
7. 3 minutes of crunches for a PAX avg of 122

Outstanding efforts by all PAX

It was a real nice sweaty time

COT

Video

Pic

Date: 6/7/21

AO: Smart Park

PAX: 9volt, Wiggles, Packer, Goldstar, Ditka, Swobbles, Cornelius (q)

Conditions: humid

The Thang:

Circuits
Draw 7 cards from F3 beatdown deck (1 for each pax) to determine stations.
Report to station and perform exercise for 1.5 min, 30 second rest repeat until all Pax have done each exercise.
Monkey humpers
Mountain climbers
Freddie Mercuries
Alternating side squats
High slow flutter kicks
Rosalitas
Etc….

Indian run around Smart Park

Circuits with new exercises 2 min, 30 second rest
Hand release merkins
Clap merkins
High knees
Calf raises
Low slow squats
Etc..

Indian run around Smart park.

3min of crunches.

Video
Cot
Pic

AO: Dehavilland

Date: 06.05.21

Time: 0700

Q: Swobbles

Pax: Phone Home, Wilson, Who’s There, Crockett, Tails

Swobbles 100th Q

Exercises with lessons I’ve learned about Q’ing and posting tied in.

Warm up with 100 Side Straddle Hops

In a large circle with all PAX facing away from each other, start with 25 (4-count) SSH OYO. For the next 25, partner up with another PAX to knock them out. For the last 50, we’ll do them all together IC.

Lesson: there have been times when I’ve worked out alone or I’ve been with 1-2 other PAX. Stay consistent and more will come alongside you and you’ll have made it more accessible for men that need it.

Next up, 100 burpees OYO. Pick up the six by doing burpees for/with PAX.

Lesson: workouts can be downright brutal sometimes, just like life. Having men at your side to get your six is rare in both cases. It’s something special that we have.

20 penalty squats IC for two late arrivals.

With the remaining time, we got through 100 reps of as many exercises as possible:

• Merkins
• Squats

Lesson: F3 is challenging, important, and many men need it, but we can’t forget to enjoy it! It’s adult recess and it’s fun!

DATE: 6/4/21

AO: Smart Park

PAX: Cornelius, Ditka, Clinger, Packer, Crockett, Meatball, Jazz-Hands, Who’s-There, FNG Clint got plugged-into F3 as “9-Volt”, Armstrong (q)
CONDITIONS: Foggy

WARM UP: Mosey to Kroger Hill

THE THANG: PAX take turns working Small Logs, then the Big Logs…

-10 Small Log Cradled Squats
-10 Large Log Standing Russian Hammers. (Wrestle log from 10:00 to 2:00 position.)

-10 Small Log Clean to Overhead Press
-10 Large Log Toss & Catches

-10 Small Log Clean to shoulder (5 per side)
-10 Large Log end-over flips

-10 Large Log Crunches (2 PAX per log)
-10 Large Log Squat-Thrusters

-10 Small Log Cradled Lunge Steps
-20 Large Log Rows (backwards between legs)

-10 Small Log Pile Drivers
-10 Large Log Overhead Presses (2 PAX per log)

June Challenge: 661 Merkins by 10 PAX. Average of 66 per man in three minutes.

MUMBLECHATTER:
Everything is better with a log.
I wet my pants at Smart Park.
Saw you at the Memorial Day Parade.
Drive Safe!

Count off | NameOrama | COT | Picture

Date: 6/3/21

AO: Smart Park

PAX: Jazz hands, Cornelius (q)

Conditions: 60s

The Thang:
2 mile ruck

Video
Cot
Pic

AO – Falconhill

Q – Tails

PAX – Swobbles, Fence Post, Ditka

Conditions

• Wet, no rain! Warm in the 60s!

Workout

• Static stretches, then moved to the blocks. Back to lot. Preformed the following:
• Exercises in “tenner” fashion. (Slow movement counting down from 10 then back up from 1 to complete movement)
• 10 squats, harambre to end of line, 10 block presses, back, 10 leg lifts, back, 10 squats.
• Block back to storage and mosey back to flag.
• 3 min push up challenge pax average was 73.75 in 3 minutes.
• Finishing stretches.

COT

Quick TAP. Photo. And namerama!

Date 6/2/2021 AO- Smart Park
Conditions: 60 F, moist cement
PAX- Cornelius, Packer, Whose There, Swobbles, Ditka (Q)

Warm up: 3 minutes of merkins. 307 Merkins from the team, average 61 per PAX.

The Thang:
DORA
300 flutter kicks, 4 count
200 crunches
100 leg lifts
50 Freddie Mercurys, 4 count
25 heal touch, 4 count
10 Superman, 4 count
5 big boy sit-ups
1 burpee

But wait there was more time….
20 more flutter kicks, crunches, leg lifts, Freddie Mercury and 5 burpees.

COT, video, photo

These men have the fire in their belly to take on any challenge!

Date: 6/1/2021 AO: Smart Park
Conditions: 55 F, no cicadas
PAX: Swobbles, Cornelius, Ditka (Q)

The Thang:
Ruck with weights
50 squats every 5 mins

-Total 1.91 miles, 350 squats

COT
Photo/video

Date: 5/31/21

AO: Smart Park

PAX: Swobbles, Ditka, Jazz hands, Packer, Tex, Kiddie pool, Who’s there, Crockett, Meatball, Armstrong, Fence post, Court Martial, Cornelius (q)

Conditions: High 40s

Warm up:
20 ssh
20 windmills

The thang:
Oyo
100 burpees
50 squats
25 merkins
1 mile run
100 burpees
50 squats
25 Merkins

Video remembering fallen soldiers
Cot
Pic
Breakfast at Casa de Cornelius
5 pots of coffee gone