Hit the Deck 9/23/21

AO: Smart Park

Conditions: Cool and windy

Pax: Swobbles, Busboy, Who’s There, Ditka, Cornelius (Q)

The Thang:

Each PAX takes a turn Drawing a Card From the F3 Card Deck and then leads the other PAX in cadence.

Squat thrust x 15
Penalty burpees x 10
Low Plank 60 sec
Derkin x 15
Handclap merkin x 15
LBC x 15
WW2 x 15
Flutter kicks x 100
Monkey Humper x 15
Smurf Jack x 15
Standing Lunge x 15
Hand release Merkin x 15
Low, Slow Squat x 15
Merkin x 15
200 meter run
American Hammer x 15
Buldgarian Split Squat x 15
Wide arm Merkin x 15
Diamond Merkin x 15
Ranger Merkin x 15
100 Arm Circles
Jumping Lunge x 15
Curb Dips x 15
Luge x 15
High Knee x 15
400 meter run
Karaoke 50 meters down and back
Mountain climber x 15
Burpees x 15

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COT

AO: Smart ParkCondition: Perfect (0% of Burpees)
PAX: Cornelius, Ditka, Swobbles
Q: Meatball

Warm what needs it

Thang: ‘"99 Ways to Cry" Reboot
This was a repeat of my VQ in support of my 1 year anniversary on 9/18.

33 Derkins
Block run to post
33 Blerkins
Block Run to post
33 Merkins
Murder Bunny across lot

Rinse & Repeat

Ditka did 12 rounds and has no arms.

Count-a-rama
COT
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Solo Coffetetria afterwards

AO: Smart Park

Date: 09.21.21

Time: 0530

Q: Swobbles

Pax: Bus Boy, Cornelius, Who’s There

The thang:

Stretching since we’ve had so many injuries lately!

• Arm stretch
• Cobra’s
• Arm circles
• Quad stretch
• Leg stretch
• Neck rotations

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Hold wall sit x 60 secs

Short lap around parking deck

Merkins x 15 IC

Carolina dry docks x 15 IC

Plank x 60 secs

Short lap around parking deck

Flutter kicks x 15 IC

Gas pumps x 15 IC

Hold legs out at 6” for 60 secs

Burpees x 15 OYO to cap off round

Round 2 was all the same with 20 reps.

Finish in a circle with PAX choosing exercises:

• Imperial walkers x 20 IC
• Gorilla jumps x 15 OYO
• Windmills x 15 IC
• Merkins x 15 OYO

COT

Zebra 3rd Annual 47th Birthday Special – Dealer’s Choice

DATE: September 18, 2021

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Faucet, Ditka, Jiffy

Cuatro Hombres met me this pleasant morning. Looking back on my bday beatdown last year it was quite chilly contrasting with the warm weather today. Have to love the inconsistency of OH weather! The theme was 47 for Q’s birthday celebration – all exercises completed in sets of 47ish. We moseyed over to the dock for a little COP: SSHs x 47 IC, Zebra Butt-Kicks x 20/leg IC, 7 Merkins OYO.

The Thang:

We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 47 reps. Exercises included Squats (Thanks, Ditka, Mountain Climbers (Thanks Faucet, Leg Lifts (Thanks, Wilson) and American Hammers, like Russian Hammers only better (Thanks, Jiffy). At least I think I got all those right with correct credit. That brought us to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups 1 set of 4 and 1 set of 7. We finished with 47 Incline Merkins and 47 Decline Merkins OYO.

COT

Date: 9/20/21
AO: Smart Park
Conditions: 70 and clear
PAX: Cornelius, Swobbles, Packer, Ditka (Q)

The Thang:
Throw coupons for distance. Right hand throw, left hand throw, underhand, overhand, suplex. Had to stop secondary to lack of coupon integrity. 4 of the 5 blocks were destroyed as Swobbles had no mercy.

Plan B….team calisthenics, no coupons needed.
-100 burpees as a team
-50 flutter kicks
-100 merkins as a team
-50 gas pumps
-100 deep squats as a team
-50 mountain climbers
-100 merkins as a team

Video/photo/COT

Mumble chatter: who gets the residue F3 coupons? Check your porch if you haven’t been to a beatdown recently.

Date: 09-16-2021

AO: Falcon Hill

Time: 0530

Weather: 61 degrees and dry

PAX: Cobra, Jiffy(q)

WARMARAMA:

1. Arms Stretches

2. Leg Stretches

3. Mozey to the Hill

THE THANG: Blockapooloza

Start at the bottom of the hill and do ten reps – Harambe to the top and do ten reps. Rinse and repeat until sweaty – then do some more.

1. Manmakers

2. Block Squats

3. Block Press

4. Lunges

5. Burpees

6. Pickler

7. Killer Cobras

Finished off with a quick mozey around the track

Count off | Video | COT | Picture

Mumble Chatter

Random jogger ran up the hill on us and then POOF – he was gone before we could say F3DAYTON!

A 5 man circus.. I mean circuit 9/16/21

AO: Smart Park
Conditions: Perfect
Pax: Sucker Punch, Swobbles, Who’s There, Skywalker, Cornelius (q)
Warm up: nope

The Thang:
1 pax runs around smart park while the other exercises then switch. Repeat till 6:15.

Exercise Circuit:
Jump Rope
Dive bombers
Indian Clubs
Back Arches

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9/15/2021
75 and rainy
Smart Park – Springboro,OH
Skywalker-Q, Packer, Swobbles, Sucker Punch, Ditka, Cornelius
The Thang: Count off 1-6. In a rotating fashion 1-6 gets the hose throughout the workout nonstop. 10sec. Paint the fence 10sec snare drum slams 10 sec paint the fence (x2) =1min then on to next exercise. 1 calls out 2 – 2 calls out 3 so on and so fourth. Run to southwestern mulch bed for 30 squats
Run to southeastern mulch bed for Karaoke around cones in a square about 20 yds apart then step slides in a square left foot right foot Run to northwestern mulch bed for 30 LBCs
Run to northeastern mulch bed to begin 800 meter run
Rinse and repeat
Hose drill went to 2min after round two

DATE: 14 Sep 2021
AO: Falcon Hill
Q: Cobra
PAX: Jiffy

CONDITIONS: 71F, 84% humidity, dry

WARM-O-RAMA: hamstrings, hurdler, butterfly, calves, hip flexors, tree trunks, bad boys, these guys, 400m mosey

THE THANG:

• Slowsey to swingset (+ 2x 50m soldier carry w/ block)
• 3x powersets: 10x pull-ups, minute plank, 10x block press, 20x block curl, 20x block rows
• Slowsey to flag (+ 50m soldier carry w/ block)
• Ab circuit: 10x reverse crunches, 10x toe touches, 10x oblique crunches
• Glute circuit: 10x zebra kicks, 10x donkey whips, 10x up and over, 10x fire hydrant

COUNT-O-RAMA
NAME-O-RAMA
COT

Date: 9/14/21

AO: Smart park

Pax: Cornelius, Ditka, SkyWalker, BusBoy, Who’s There?, Swobbles, Jazz Hands! (Q)

Conditions: 70 with intermittent jazzy breeze

Warmups: Stretch what needs it

The Thang:

5 Blockees to start each sequence

1. 100 Squats Stepovers then carry coupon to stairs down to bottom level

2. 25 Mountain Climbers then carry coupon to stairs up to top level

3. 75 Captain Thors then carry coupon to stairs down to bottom level

4. 50 Alligator Merkins then carry coupon to stairs up to top level

5. 50 Alligator Merkins then carry coupon to stairs down to bottom level

6. 75 Big Boys then carry coupon to stairs up to top level

Ran out of time so we finished with 10 blockees

Backside wounds were reopened

Jazz Hands got some Ditka wisdom in cadence counting

Who’s There got the flag for turning the big 64 last Thursday!

Outstanding efforts by all PAX

COT

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