AO – Helmsdeep

Q – Tails

PAX – Crocket, Wilson

Conditions

Snow, ice, wind! 27 air temp, but WC snapped the feel into the upper teens! Plenty of cloud cover!

Workout

R U C K – we kept it very very simple. 3 PAX, 3 sacks!

Knocked out a few stretches at the end! Great way to kick off the month!

COT

Quick TAP. Photo. And namerama!

Hills & Ruck, Done!

AO: SmartPark
Weather: 0530 22* and pleasant

Q: Meatball
PAX: Packer, Armstrong, Ditka, Swobbles, Phunky Stuff, Cornelius

Thang: Ruck 1.5 miles with PT

Slowsey to first hill, and Warm-a-Rama
15 x SSH
30 x Squats
Bearcrawl up hill, walk down
Ruck to trail with intervals between lightposts

Completed total 100 squats (some under weight), 100 Merkins (some under weight), hill runs, bear crawls, slowsey & moseys.

Name-a-Rama
Pic & Vid
COT

Beautiful morning for a Ruck & Chad workout! Full moon to boot!

AO: SmartPark
Q: Armstrong & Meatball
PAX: as above!
Weather: Low 20’s, few snowflakes

Chad 1000: Week 1 B
– 10 reps lateral lunges, situps, and flutter kicks
– 25 meters of Lunges
Rinse & Repeat x 5

Mumblechatter: Millennials are difficult; facts and reality are different to everyone

Name-a-Rama
Picture
Video

AO: Falcon Hill
Date: 01/28/2021
Time: 0530
Q: Cornelius
Pax: Ditka, Goldstar, Swobbles, Frank the Tank, Cobra

Warm up: Back arches, Side straddle hops

Part 1:

Circuits, 3min rounds, 1 min rest, 6 stations

Jump rope

burpees

Indian club

pull a sixty pound sand bag to yourself with attached rope, run to stretch the rope back out and repeat

Bag O Pain. (70 lbs of rubber mulch, no handles) 5 slams, 5 under hand throws, 5 over hand throws, repeat

Weighted ruck step ups

Part 2:

Play ultimate frisbee with a lighted glow ball. Whenever the ball is fumbled all pax do 5 burpees. We fumbled 15 times. You do the math.

Videorama

COT

Pic

AO: Smart Park
Date: 01.27.21
Time: 0530
Q: Swobbles
Pax: Phunky Stuff, Ditka, Packer, Cornelius, FNG x 2

SSH x 10 IC, teach a new PAX how to call cadence.

PAX used the parking lot lights that form a square. At each corner, they performed one block exercise and 5 burpees. Each corner increased the block exercise by 5. Reps started at 5, so it was 5, 10, 15, 20 + 5 burpees at each stop.

Round 1: Block Squat Thrusters x 5, 10, 15, 20 IC + 5 burpees at each corner

Round 2: Flutter kicks x 5, 10, 15, 20 IC + 5 burpees at each corner

Round 3: Block Swings x 5, 10, 15, 20 + 5 burpees at each corner

Round 4: Block Curls x 5, 10, 15, 20 + 5 burpees after each set (we did not utilize corners in the last round for the sake of time)

COT
Prayer

AO – Falconhill

Q – Tails

PAX – Ditka, Cornelius, Cobra

Conditions

Wet ground, wet air. A little bit drippy but nothing crazy! Air temp was warm 32, with no wind!

Workout

Low impact was the word of the day. Slowsy to the blocks. Each PAX snatched one head and we headed to the shelter for a dry patch.

Popped into a routine of 1 and 2 minute stretches, block holds, and block exercises. These included:

• planks
• Slow block presses
• Slow block curls
• Say anything (this sucked)
• Arm, leg, and hip stretches

After this routine we marched blocked back to the shed and slowsy’ed to the lot where we held a quick wall sit, and finished up.

COT

Quick TAP. Photo. And namerama!

AO: Helms Deep (a.k.a., The Infirmary)
Date: 01-25-2021
Time: 0530
Pax: Cobra, Tails, Crockett
Q: WilsonWe are the Walking Wounded

• Wilson – lower back/hip
• Tails – Achilles heel
• Cobra – Knees
• Crockett – Body

Warm up 20 reps IC

• SSH
• Imperial Walkers
• Pickin’ Taters
• Windmills

The Thang:
Round 1

1. Juarez Valley 10 with Ruck (about 10 yards)
2. In the first position, perform 1 Merkin;
3. Use some form of mobility (bear crawl, monkey walk, walk, modify as needed) to position 2;
4. In the second position, perform 10 Leg Lifts with Ruck overhead;
5. Migrate back to first position, increase reps +1;
6. Migrate back to second position, decrease reps -1;
7. Rinse/Repeat step 5 / 6.

Total reps = 55 per exercise.Round 2

1. Without Ruck, (same distance, walk only)

• LBCs
• American Hammers

YHC,
Wilson

AO: Smart Park

Conditions: comfortable 34, no wind, wet ground, ice patches

Q: Ditka

PAX: Packer, Cornelius, Funky Stuff, Wiggles, Swobbles

Warm up: Side straddle hops and windmills

The Thang:
-Donkey kicks x 50 each leg
-Hip raises x 50
-Rock/Paper/Scissors, 10 rounds, loser 5 burpee, winner 5 American hammers -Squat position, head/knees/toes game
-3 corners game, collect the most coupons for your team
-medicine ball toss, involved burpees and flutter kicks

-Video
-Circle of Trust
-Prayer
-Photo

Take on the day!

AO: DehavilandReport: 15 & Partly Cloudy with minimal breeze

Q: Meatball
PAX: 0600 EMR included Meatball, Flipper, Wilson, & Cornelius with weight range of 5# to 45.5# for a total milage of 2.54 in under 50 minutes.

Meatdown: To Cool For School! 0700
Principal Meatball started the school day with Warm-a-Rama OYO while waiting the tardy Senior Crockett. Shared the mission, credo, and core principles of F3. Pax will split up among the three classes to learn together and have a quiz afterwards.

PAX: Faucet, Wilson, Flipper, Ditka, Armstrong, Principal Meatball, Senior Crockett, and Physical Education Teacher Mr. Cornelius

Classwork: Principal Meatball reviews the credo, mission, and core principles with Pax while completing their January challenge exercises. Asking questions on how to better understand and incorporate these lessons for F3 and at home.

Senior Crockett had a very special guest, Big Bertha. She entertained each Pax with her dead weight pulls and flips while others completed squats. Overachiever Ditka enjoyed Burpees.

Mr. Cornelius offered Burpees by the dozen and got quality time together in fellowship with the Pax.

Each session was 10 minutes with a mosey in between.

Wilson took the Ruck route solo and we PUTS bringing the COT as we walked back to basecamp.

Name-a-Rama
Video
Picture

temp_shared_bitmap_1611410354542.png

AO: Smart Park

Date: 01-22-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Phunky Stuff, Cornelius, Packer

WARMARAMA: Stretching OYO

CHADORAMA:

• 10 Lateral Lunge Steps
• 10 Cossack Squats
• 10 Big Boy Sit-Ups
• 10 Flutter Kicks
  (Above are done for 5 sets on day #2 of the CHAD Challenge which some of us will be doing in Feb.)
• 84 Meter Lunge Walk unweighted (92 Lunges x 3’ = 276’ = 84 Meters)
  (200 Meters on day #2 of CHAD Challenge. 50 Meter weighted at week #4 of CHAD Challenge)
• 10 BURPEES!

THE THANG:

· Divide into 2 teams: Spruck Team and Heavy Team

· Spruck Team wears Rucks and sprints to Waldruhe Park

· Heavy Team carries Rucks plus Sandbags

· Spruck Team turns around when half of the time is remaining and meets the
slower Heavy Team wherever they are.

· 10 BURPEES!

· Pax may switch teams or continue as they were for return Ruck to Flag

Count off | NameOrama | COT | Picture

80+ BURPEES! Bonus – Stay and Knock-out your daily quota!