AO – Falconhill

Q – Tails

PAX – Court Marshall, Fence Post, Cobra, Bear, Gold Star, Frank de Tank, Burt Macklin, Zulu

Conditions

• WARM! Dry! Couldn’t ask for a nicer morning.

Workout

• Goldstar kicked us off with a few stretches and I finished us up with some arm circles and the such.
• We took a Mosey to the blocks and brought enough for Bear and Cobra who were inbound.
• Started things with some intervals of STGCs and 60 second block planks.
• We then paired up and did Harambe sprints to the first light post and back.
• Finished up with returning the blocks and some leg push downs.

COT

Quick TAP. Photo. And namerama!

AO: Smart Park
Date: 3/25/21
Time: 0530
Wx: 46 and breezy
Q: KiddiePool
Pax: Swobbles, Ditka, Cornelius

Stretch/warmup:
Stretch OYO
SSH x20 IC

The thang:
5 min ruck
5 squats
5 min ruck
10 squats
5 min ruck
15 squats
5 min ruck
20 squats
5 min ruck
25 squats
Kroger hill climb
5 min ruck
30 squats
5 min ruck
35 squats

COT
Prayer
Count-o-Rama
Name-o-Rama

PAX: Tex, Ditka, Cornelius, Fence Post, Swobbles, KiddiePool, Floater(Q)

SSH IC

Leg Stretch

Mosey to Spot 1

Round

15 Merkins

15 Leg Raises

15 Lunges (per leg)

15 LBCs

Mosey to spot 2

Round

Mosey to Hill

ROUND

4 Hill Sprints

Round

4 Hill Sprints

Round

2 Hill Sprints

Burpee palooza

CoT

Prayer

Count

Photo/Video

DATE: 23 Mar 2021
AO: Falcon Hill
Q: Cobra
PAX: Swobbles, Court Martial, Fence Post

CONDITIONS: low 50’s, about as good as it gets

WARM-O-RAMA: bat wings 🦇, imperial walkers, hamstring, butterfly, pretzel

THE THANG:

• SLOW-roasted pig: reps were performed with slow continuous motions; the contraction and release of each rep each occupy 4 beats at 140 beats per minute (done to a metronome)
• Slowsy to blocks
• 12x Cobra Killers IC — a sequence of motions with a block: 1 rep consists of bent row, deadlift, curl, press, reverse press, reverse curl, reverse deadlift, bent row. For cadence reps, each motion in the sequence occupies 4 beats
• We did the Cobra Killers slowly; hence they were Slowbras

COUNT-O-RAMA

NAME-O-RAMA

COT

AO: Smart Park
Date: 03-23-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Kiddie Pool, Cornelius, Ditka, Brocephus

WARMARAMA:
Jog one lap around deck
10 Prone Push-Ups (Lower Back Stretches on Forearms)
20 Side bends (Ruck at side for weight – 10 per side)
Mosey to base of Southwest staircase with all gear

THE THANG: Two PAX take turns performing two sets of staircase marches with Ruck + optional Sandbag.
—Repeat above 3X—
When not on staircase:
20 Flutter Kicks, 20 American Hammers
20 LBC’s, 20 Freddie Mercuries
20 BB Sit Ups, 20 Left side LBC’s, 20 Right side LBC’s
—Repeat above until all PAX have done a total of 6 sets of the staircase—

Mosey back to flag
Indian Sprints for 3 laps around deck
Count off | NameOrama | COT | Picture

AO – Helmsdeep

Q – Tails

PAX – Court Marshall, Fence Post, Cobra

Conditions

Nice morning. Warmish, soft ground, cloudy.

Workout

• A few quick stretches followed by long hood stretches. Spent a lot of time on hips.
• On to hill crawls/sprints and squats. Count up then down to 10 top and bottom of the hill.

COT

Quick TAP. Photo. And namerama!

Date: 03/20/2021

Time: 0700

AO: De Havilland

Pax: Armstrong, Calvin, Cornellius, Fence Post, Meatball (Rucking), Faucet (LIFO), Brocephus (LIFO), Honorable Mention – Crockett

Q: Wilson

Warm up – 20 Reps IC

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang:

Round 1 – Circuit

Pax 1 curls 2 – 25# DB (Dumb Bells) while walking lunge 20 yards Dun and Bradstreet (Down and Back). Upon return he joins the end of the circuit line which everyone else was performing during his absence

• American Hammer w/25# medicine ball
• Burpee w/Block
• Squat w/Block
• Club Bell Swings
• Round the World w/25# Sandbag

Round 2: Juarez Valley 10 (15 yards)

• Squats
• Bear Crawls
• LBCs

Round 3 – D&B

• Karaoke Right/Left
• Straddle
• Backwards

Round 4 – Circuit (No weight)

• Pax 1 (10 yard) Crab walk forward/back
• SSH
• Big Boy Sit Ups
• Break Dance
• Burpees
• Planks

YHC,

Wilson

Date: 3/19 @ 0530
AO: Smart Park
Conditions: 32F, if there was any wind it would be 21F. Thankfully no wind was predicted.

Q: Ditka
PAX: Packer, Cornelius, Floater, Swobbles, Meatball

Warm up:
SSH, Windmills

The Thang:
50 reps of exercises in rotating cadence. Each exercise was topped off with 10 merkins. -Donkey kicks
-Lateral leg lifts
-Hello Dolly
-Flutter kicks
-Leg lifts
-Freddy Mercurys
-Mountain Climbers
-Gas pumps
-12 burpees

COT
Video and photo

Things to work on as a team:
-predict the weather
-understand what the buttons on the phone in camera mode do
-counting cadence in numerical order while figuring out which way is clockwise (may take some time)

F3 Dayton

Date/Time: 3/19/2021 @ 0530AO: Helms Deep
Q: Court Marshal
Pax: Court Marshal

Warm up:
Ankle, knee, hip, shoulder, and neck rotations 5L 5R
Hill Billy Walkers 20IC

The Thang:
Hunt the Hills ruck.
1. Put on heaviest ruck possible.
2. Find a big hill.
3. Attack the hill.
4. Repeat.

Count-o-rama
Name-o-rama
COT
Prayer

F3 Dayton
AO: Smart Park
Date: 3/18/21
Time: 0530
Q: Brocephus
Pax: Ditka, Kiddie pool, Cornelius, Meatball, Armstrong, Cornelius,

Stretch/warmup:
Arm circles forward / back
Stretch arms / shoulders OYO
Stretch legs / back OYO

The thang:

2-1/2 mile Ruck in the rain

COT
Prayer
Flag to Ditka
Count-o-Rama
Name-o-Rama AO: Smart Park
Date: 3/18/21
Time: 0530
Q: Brocephus
Pax: Ditka, Kiddie pool, Cornelius, Meatball, Armstrong, Cornelius,

Stretch/warmup:
Arm circles forward / back
Stretch arms / shoulders OYO
Stretch legs / back OYO

The thang:

2-1/2 mile Ruck in the rain

COT
Prayer
Flag to Ditka
Count-o-Rama
Name-o-Rama