AO: Falcon Hill
Date: 04.15.21
Time: 0530
Q: Swobbles
Pax: Goldstar, Cobra, Frank the Tank, Zulu

Various arm/leg stretches
SSH x 25 IC

Mosey to the hill

Bottom of hill: exercise x 10
Sprint to top
Top of hill: exercise x 10
Sprint to bottom on the other side
Bottom of hill on opposite side: exercise x 10
Sprint back up the top
Top of hill: exercise x 10
Sprint to bottom at the start point
Bottom of hill at the start: exercise x 10
Rounds 2 & 4 – Bernie Sanders up the hill

Round 1: Burpees
Round 2: Squats
Round 3: Burpees
Round 4: Merkins

Leg lifts x 20 IC
Freddie Mercurie’s x 20 IC
Flutter kicks x20 IC

Mumble chatter: talked about how we got our F3 names.
COT

4/14 Smart Park Q

PAX – Swobbles, Packer, Cornelius, Ditka,

Wiggles, Floater (Q)

Warm

50 SSH

Leg Stretches

Total PAX Work

60 Hill Sprints

200 Merkins

200 Burpees

200 Lunges

1 PAX designated to lead rest of us for 5 min – only designated PAX allowed to speak. Penalty 2 burpees per word mumbled by non designated PAX.

Cornelius 200 Lunges completed toward Hill

22 Burpees for 11 words spoken by Swobbles

Wiggles mosey to Hill 200 Merkins completed

Swobbles 34 Hill Sprints

Floated 200 Burpees completed

Packer 26 Hill Sprints

Mosey back to flag

100 collective Burpees in Circle Burp formation

CoT

Date/time -4/13/2021, 5:30 pm
AO: North Park, Springboro
Conditions: 64F, light breeze, sunny

PAX: Ditka (Q)

Stretch on your own

The Thang:
-2 mile run
-Roman chair 35 reps x 3
-lateral squats 15 reps x 3
-squats 20 reps x 3
-pull ups (suck)
-ring pull ups 10 reps x 3

Photo/video
COT
Mumble chatter- if your good at pull ups, this HIM needs some help!

Date: 4/13/21

AO: Smart park

Pax: Jazz Hands! Armstrong , Who’s there? Meatball, Cornelius (q)

Conditions: 45 and Spiffy

The Thang:

1. ruck to Kroger hill

2. ruck up Kroger hill

3. ruck down Kroger hill

4. repeat 3x

5. Bernie sanders up the hill

Continue the cycle 3x

6. Ruck back to smart park

Video

Cot

Pic

AO: Helms DeepDTG: 0530 12APR2021

PAX: Fence Post, Wilson, Cobra, Court Marshall (Q)

Warmup: top to bottom whole body rotations and stretches.

The Thang: Focused hip and squat mobility.

-Step overs
-Step unders
-Lateral figure four sitting
-Assisted deep squats
-Split squats
-Deep knee bend
-Deep knee bend stances
-Medium kneeling to talk kneeling
-Deep knee bend to tall half-kneeling

Isometric holds (1min each)
Wall sit
1/2 down Merkin
1/2 half up upright row

Core: Flutter Kicks 1 min

Count-o-rama
Name-o-rama
COT

Date: 4/12/2021 0530
AO: Smart Park
Conditions: 48F and misty

PAX: Wiggles, KiddiePool, Swobbles, Jazz Hands, Meatball, Packer, Cornelius, Ditka (Q)

Warm up: SSH, Windmills x10

The Thang:
-7 cones located across the AO
-10 reps of each exercise
-mountain climbers
-declined Merkins
-block jump overs

End with 3 LBC at each cone and pick up any broken coupons that could have been potentially been smashed with super human jazz hands. More to follow….

Video/Photo
COT

AO- DeHavilland
4/10/2021 @ 0700

PAX: Wiggles, Whose There?, Wilson (Q), Rosey, Ditka (Q), Nader, Fence Post, Bear, Fire Drill, Meatball, Crocket, Calvin, Tails, Floater, Zebra, Armstrong, Faucet, Packer, Swobbles, Cornelius, Holy Roller (F3 Louisville)

Conditions-perfect 65F

Warm up:
Windmills, Imperial Walkers, Burpos x 10

Exercise:
50-SSH
10- merkins
40- SSH
10- merkins
30-SSH
10-merkins
20-SSH
10-merkins
10-SSH
10- merkins

Pull up Station:
10 each
Lt. Dan’s
Pull ups
Breakdance

War Memorial Station:
10 reps, 3 sets
Incline merkins
Decline Merkins
Bulgarian squats R/L

To the Hill:
Killer B’s x 3 sets
5 burpees at the top
Bear crawl to the bottom
5 burpees at the bottom
Bernie Sanders to the top

To the Sand Pit:
Tug of war x 3 sets
Standing
Sitting
Sitting backwards

To the Flags:
Photo
Video
COT

Hot Breakfast provided by Cornelius.

Ruck lead by Armstrong with a few CSAUP surprises.

DATE: 8 Apr 2021
AO: Falcon Hill
Q: Cobra
PAX: Burt Macklin FBI, Zulu, Goldstar, Fence Post

CONDITIONS: absolutely perfect

WARM-O-RAMA: butterfly, pretzel

THE THANG:

• Stretch upper body on the way to blocks
• Alternate 20s soldier carry, 20s down back to parking lot (~200m)
• Harambe 2 parking spaces longways, 10x blerkins, 20x block curl, 10x block press, pickup the 6
• Repeat for a total of 6x
• 30s of each: plank, right plank, left plank, reverse plank
• Repeat but with minute of regular plank
• Alternate 20s soldier carry, 20s down back to parking lot
• ~60m bear crawl (Cobra’s new drug, according to Fence Post)

COUNT-O-RAMA
NAME-O-RAMA
COT

Pax: Who’s There?, Floater, Ditka, Cornelius, Jazz Hands, Swobbles, H. H. Gregg (Naperville)
Q: Meatball

Condition: Free of traffic; foggy counts

Thang: Request a number from 1 – 10 & exercise. Jazz Hands said 5, Who’s There? Said LBC’s. Merkins was Q’s choice. Ended with Lunges from H.H. Gregg and a special gift from Floater (55 SSH). Each lampost doubles the reps.

1st- 5 LBC’s
2nd- 10 LBC’s
3rd- 20 LBC’s
4th- 40 LBC’s
5th- 80 LBC’s
6th- 160 LBC’s

1st- 5 Merkins
2nd- 10 Merkins
3rd- 20 Merkins
4th- 40 Merkins
5th- 80 Merkins
6th- 160 Merkins

1st- 5 Lunges
2nd- 10 Lunges
3rd- 20 Lunges
4th- 40 Lunges
5th- 80 Lunges
6th- 160 Lunges

55 SSH

COT
Pic & Vid

Thanks to H.H. Gregg for coming down range!