AO: Falcon Hill

Date: 8.20.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Crockett, Stick Up joined us while he was down range from F3 Louisville

Stretch/warmup:

Stretch on your own

SSH x 25 IC

The thang:

Mosey to blocks and ruck to the hill

Man Makers x 10, run to top of hill and perform squats x 20

Man Makers x 10, run to top of hill and perform lunges x 20

Man Makers x 10, run to top of hill and perform side straddle hops x 20

Man Makers x 10, bernie sanders to top of hill and back down, perform block curls x 20

Man Makers x 10, run to top of hill and back down m, perform block flutter kicks x 20

Mosey back to flag

Navy Seal Burpees x 15 IC to finish

COT

Prayer

AO: Smart Park

Date: 8.17.20

Time: 0530

Q: Swobbles

Pax: Floater

This was the official start to the Smart Park AO.

Stretch/warmup:

Stretch on your own

The thang:

The “22’s”

1/2 mile sprint

20-2, 18-4, 16-6 until reversed on exercises 2-20 (lunge jumps/merkins) – some modifications on lunges

1/2 mile sprint

20-2, 18-4, 16-6 until reversed on exercises 2-20 (squats/renegade rows)

1/2 mile sprint

COT

Prayer

Smart Park 8/19
Q Floater
PAX – Swobbles, DoD, Wiggles

5 Burpees
Run lap
Bruce Lee

5 Burpees
Run lap
Tabata Merkins

5 Burpees
Run lap
Bruce Lee

5 Burpees
Run lap
Tabata Squats

5 Burpees
Run lap
Quick version Bruce Lee
10 Burpees
Count
Names
CoT
Picture

Respectfully,

Calvin Moran
A-Abel Tub Masters
937-603-1415

Falcon Hill – 8. 18. 20

AO – Falcon Hill

Q – Tails

PAX – Goldstar, Cobra, Jingles, Crocket, Nader.

Conditions were cool, cloudy, and there was a lil bit of rain.

• Quick warm up
• Run to blocks. 1 per HIM
• Blocks to shelter and ran through a routine consisting of Blerkins, and Block squats. 10 – 30 in creasing or decreasing by 5s and switching between exercises.
• Back to flag, COT, PHOTO.

Simple! Short! Sweet!

Date: 08-17-2020
Time: 0530
AO: Higgins
Pax: Cobra
Q: Wilson

Slow and easy stretches were absolutely necessary to start the process as YHC has been diagnosed as suffering from COA (Creeping Old Age).

Warm Up – 20 Reps of

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The First Thang – 10 Counts of Roasted Pig

• LBCs
• Merkins
• Heels to Heaven
• Narrow Merkins
• American Hammers
• Wide Merkins
• Dying Cockroaches
• Archer Merkins

The Second Thang – Juarez Valley 10 with parking lot laps between sets:

Jump Squat/Clerpins
One exercise/Another exercise (the mind is starting to go as well as the body)
LBCs/Shoulder Tabs

Bottom line: we broke a heavy sweat and experienced heavy breathing. Worth the effort.

YHC,

Wilson

20200817_061800[1].jpg

20200817_061800[1].jpg

20200817_061700[1].mp4

20200817_061700[1].mp4

Date: 08-15-2020
Time: 0700
AO: DeHavilland
Pax: Faucet, Lawn Mower Man, Phone Home, Swobbles – with a Cameo appearance from Jingles.
Q: Wilson

Two days ago YHC engaged in a new form of exercise on his own. Delayed Onset Soreness reared it’s ugly head necessitating a:

Pre-Warm Up Warm Up

• Big Arm Swings Forward/Reversed
• Twisters
• Swivel Hips

followed by…

The Warm Up:
20 Reps IC

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

followed by….

The Thang:

POAS (Pearls On A String)
Mosey around the park with various stopping points for various exercises inclding
Some Roasted Pig (10 counts)
LBCs
Merkins
American Hammers
Narrow Merkins
Dying Cockroaches
Wide Merkins
Mosey
Three Sets/Five Reps of
Toes to the Bar
Cosack Squats
Air Squats

Followed by
Bear Crawl
Cairoca
Crab Walk Forward/Backward
Monkey Walk

Mosey
Juarez Valley Ten – Imperial Walkers/Burpees

I am breaking into a sweat again just typing it all up!

Your fitness center closed? Sorry to hear.

Join us at Delco Park on Saturday at 7:00 and you, too, can work up a sweat with us.

YHC,

Wilson

P.S. Wilson got t new phone. It confuses him….

https://drive.google.com/file/d/18oEzCyQjmOPO5DPporATX2vPTiAQsYTO/view?usp=drivesdk

https://drive.google.com/file/d/13doKtqoz8Qhpo1KjQSqUiOzlLLOl7eqr/view?usp=drivesdk

https://drive.google.com/file/d/1E4ZbXDOGkNtPENoKZI7gSNuGhnSHe_It/view?usp=drivesdk

https://drive.google.com/file/d/1wQLRAmYyE6Kqil6CkCc5oZd6M3KnaK7x/view?usp=drivesdk

DATE: 13 August 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails

Conditions: 67, 87% Humidity

Warmup: hamstring stretch, pretzel, lower back stretch, 20x windmills IC, 20x SSH IC

The Thang: Slow Reps — Sleps

I do a lot of things slow: I eat slow, I talk slow, I think slow, I respond slow. Today, we worked out slow. The exercises were done with a metronome (in 4/4 time). In general we took 4 beats to extend the muscle(s) and 4 beats to contract. At 80 BPM, it takes 3 seconds to extend and 3 to contract; at 60 BPM it takes 4 seconds each way.

• 80 BPM — 10x merkins, 10x air squats, 10x leg lifts, 10x lunges (5 each leg)
• 60 BPM — 10x merkins, 10x air squats, 10x leg lifts, 10x lunges (5 each leg)
• walk to blocks
• 80 BPM — 10x block presses, 10x block curls, 10x spidermans, 10x skull crushers
• 60 BPM — 10x block presses, 10x block curls, 10x spidermans, 10x block squats

COT
COUNTERAMA
NAMERA

Date: 08/10/2020
Time: 0530
AO: Higgins
Pax: Cobra, Dorthy Gail
Q: Wilson

Warm up

Stretches

20 reps (more or less) IC

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang – Juarez Valley 10 with a lap around the lot between sets:

• Sit-Back Merkins/Jump Squats
• American Hammers/Dying Cock Roaches
• Shoulder Taps/Step Lunges

How’d you start your day? Meeting your fitness goals for the year? Come join us.

20200810_062205[1].jpg

20200810_062205[1].jpg

https://drive.google.com/file/d/1S0HVpAMDDvltKwcai1SOy_I8OrHjYMFf/view?usp=drivesdk

DATE: 6 August 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Jingles, Phone Home, Crocket, Goldstar

Conditions: 59F, 86% Humidity

Warmup: stretch OYO, butterfly, hamstring stretch, lower back stretch, 10x arm circles front/back, mosey to blocks

The Thang: Super Duper Fun w/ Blocks

• Super 21 w/ block squats and block curls
• After the 15’s did a 400m run with blocks
• Mosey to flag
• Super 11, traditional flavor (merkins & big-boy situps)
• Totals: 231 block curls, 231 block squats, 66 merkins, 66 BBS

COT
COUNTERAMA
NAMERA

En route to DeHavilland for the weekly Saturday beatdown, I drove through torrential rain. Wipers on full. Slowed down due to extremely poor visibility. But F3 meets rain or dry, heat or cold. This should be FUN!!

It stopped raining…

Date: 08-01-2020

Time: 0700

AO: DeHavilland

Pax: Calvin, Crockett, Faucet, FNG (Eddie), Nader, Phone Home, Swobbles, Zebra.

Q: Wilson

The bad news: YHC, Wilson TOG (The Old Goat) wears hearing aids and one recently broke and is in the factory being refurbished, so he can hear, at best, only every other word. The good news: He’s the Q today and can usually hear what exercises he’s calling out.

Mosey to the gazebo dock.

Warm up:

• SSH IC X 20

• Picin’ Taters IC X18 (TOG, besides not hearing real well, can’t count real well and is dependent on hearing the Pax count out.)

• Windmills IC X 22 (TOG is a bit fetish about keeping the reps in the workout even).

• Imperial Walkers IC X 20

The THANG – Juarez Valley 10

Point 1 do 1 rep of the assigned exercise 1

Mosey to point 2 and do 10 reps of exercise 2
Return to point 1 and plank until all Pax have returned

Mosey back to point 1 and INCREASE rep count by 1

Mosey back to point 2 and DECREASE rep count by 1

Rinse/Repeat until rep counts are 10 and 1

Exercise sets/matchups:

• Sit Back Merkin/Jog Jump Squat (J2S)

• LBCs/Air squat

• American Hammer/Carolina Dry Dock

Between sets, perform a D & B (Dun & Bradstreet/Dave & Busters/Down & Back) between point 1 and point 2 with a mobility exercise:

• Bear Crawl

• Monkey Walk

Mosey/Slowsy back to the flag for COT and a hearty welcome to our FNG, Eddie.

Until next time, this is…

YHC,

Wilson

8-1-2020 Pax – Copy.jpg

8-1-2020 Pax – Copy.jpg

20200801_081037 – Copy.mp4

20200801_081037 – Copy.mp4