Date: 4/8/2021
Time: 5:30 pm
Conditions: 64F, sunny, damp.
AO: North Park-Springboro
PAX: Armstrong, Wilson, Ditka (Q)

Warm up: SSH, Windmills x 10

The Thang:
-Exercise x 1 min, record your reps, rest for 1 min.
-Two cycles completed
-Goal is to beat your last rep total. All men meet/exceeded their personal goals. Maximum effort provides maximum results!

Exercises:
-hip twists
-box jumps
-merkins
-side lunges
-pull ups
-dot jumps
-roman chair

NOTE-no shoulders were dislocated longer than 1 minute.

COT
photo/video
punch and cookies

*Refreshments and encouragement provided by Cornelius.

AO: Smart Park
Date: 4/8/21
Time: 0530
Q: KiddiePool
Pax: Ditka, Meatball, Cornelius, Jazz Hands

Stretch/warmup:
Stretch arms / shoulders / legs / back

The thang:
45 min / 2.5 mile ruck round-a-roundabout. Horticulturist Cornelius assessed spring growth.

COT
Prayer
Flag to Jazz Hands
Count-o-Rama
Name-o-Rama

AO: Smart Park
Date: 04.07.21
Time: 0530
Q: Swobbles
Pax: Jazz Hands, Armstrong, Who’s there, Floater, Cornelius, Kiddie Pool, Ditka

SSH x 20 IC
Leg/back/upper stretches

The thang:
Each PAX takes a parking spot line. Perform exercise x 10, run to the middle of the next spots and back to your block, then take the block to the next parking spot and perform exercise x 10 again. So on for 4 total sets in each round. Round 1: Block Presses
Round 2: Block Squats
Round 3: Block Rows
Round 4: Blockees

At a parking spot on the line, perform burpee, bear crawl to the middle of the spots, perform burpee, bear crawl to end of spots, perform burpee, repeat back to start, pick up six. Next round we did the same with crab walks.

Ended with Cobra Killers🐍 🔪
One rep with the block = row, deadlift, curl, block press, and then do it all in reverse.

COT

Date: 4/6/2021
Time: 1730
AO: North Park Springboro
Conditions: 297 kelvins (75 F)
PAX: Swobbles, Beamer, Flipper, Ditka (Q)

Warm up:
potato pickers and SSH x 10

The thang
Burpees 15
Plank for 30 sec
Merkins 15
Mountain climbers 60 sec
Squats 30
High knee 60 sec
Burpees 15
Merkins 20
Plank 60 sec
V-up 15
Lunges 15
Merkins 15
LBC 40
Burpees 20
Merkins 15
Plank 60 sec
Jump squats 20
Dips 20
Hindu merkins 10
Flutter kicks 30 sec
Burpees 25
Merkins 20
Squats 50
Flutter kicks 20
Hello Dolly 20

COT
Video/Photo

Yes, it was painful. Get your rest, there are more beatdowns this week!

Date: 4/6/21

AO: Smart park

Pax: Welcome FNG……Jazz Hands! Ditka, Armstrong , Swobbles, Fence Post, Meatball, Cornelius (q)

Conditions: stupendous

The Thang:

Take a Ruck!

Video

Nameorama

Cot

Pic

Date: 04-05-2021
Time: 0530
AO: Helms Deep
Q: Wilson

A COT (Circle of Trust) is Difficult Alone. So is a COP (Circle of Pain). Had to Circle something, so rucking in a big circle around the trail was in order.

YHC,

Wilson

Silent Cadence

4/5 Smart Park

PAX: Ditka, Swobbles, Packer, Beamer, Meatball, KiddiePool, McDreamy, Floater (Q)

Warm

24 SSH (1st 5 IC)

Leg stretch

10 Windmills

11s

10 Lunges 1 Burpee to 1 Lunge 10 Burpees

Run to light posts in between (-1,+1)

Leg Raise Circle

Circle Merk

Walk Sit Indian Run

Bear crawl back to flag

Leg Raise Circle

50 SSH IC

CoT

Pray

Count

Photo Video

AO – Dehaviland

Q – Tails

PAX – Bear, Armstrong, Zebra, Firedrill, Skinner, Hammi, Rocktail, Calvin, Crocket, Wilson, Ditka.

Conditions

• Air temp in the 30s, slight breeze, clear and beautiful.

Workout

• Strat with a few quick stretches, head over to the front lot and do the following:

Sprint there and back on a total of 15 lines. On every line preform the same number of squats. Line one = 1 squat, line two = 2 squats all the way up to 15.

• Head to hills and grind out Dora 1,2,3. 100 plank ups, 200 squats, 300 SSH.
• finish with an AYG over the hills.

COT

Quick TAP. Photo. And namerama!

Among Us at Smart Park

Q: Flipper

Pax: KiddiePool, Cornelius, Kirby, Who’s There, Meatball, Sitka, Flipper.

Warmup
10 SSHs
10 Squats
10 Murkins

Each person has a list of tasks of reps in an order of 5, 10, 15, 20. Reps are Flipper Flops, Flutter Kicks, Murkins, SSHs, LBCs, Burpies, Squats. Abduction/Dead Body Reported, Run to AO and plank up then discuss

COT
Name o rama

Picture

Date: 4/1/2021 at 5:30 pm
AO: North Park, Springboro
Conditions: 1C with a light breeze
PAX/Q: Ditka

Goal is to review the 5 core principles of F3 during the beatdown. -Free
-Open to all men
-Held outdoors
-Peer led
-Ends with Circle of Trust

Attendees had difficulty focusing and remembering all 5. Extra Merkins were issued to help overcome the issue.

The Thang:
1 mile run
Burpees-20
Core exercises:
-LBC x 20, plank for 1 min
-Flutter kick x 20, plank for 1 min
-Leg raises x 20, plank for 1 min
-American Hammer x 20, plank for 1 min
-Cannon ball x 20, plank for 1 min

-Merkins x 20
-Decline Merkins x 20
-Catalina Wine mixer x 20
-Shoulder taps x 20

-Squats x 20
-Step ups x 20
-Lunges x 20

COT
Photo
Video