7/28/2020

AO: Falcon Hill

Q: Goldstar

Pax: Swobbles, Cobra, Goldstar

That thang:

Mosey to the field house and grab a block. Mosey back around to pick up water. Mosey to the side of the school.

Round one:

20x squat thrusters with the block. Sprint to the first pole. 20x Merkins, sprint to the second pole, 20x squats, sprint to the third pole, 20x LBC’s.

Round 2:

40x curls with the block. Sprint to the first pole. 20x Merkins, sprint to the second pole, 20x squats, sprint to the third pole, 20x LBC’s.

Round 3:

40x bent over rows with the block. This time carry your block with you. Sprint to the first pole. 20x block Merkins, sprint to the second pole, 20x block squats, sprint to the third pole, 20x Block sit ups.

Take blocks back. Complete the beat down with a round of roasted pig:

Roasted Pig x1

2 sets of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

Cot

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DATE: 27 July 2020
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Goldstar, Wilson

Conditions: 76F, 91% Humidity

Warmup: calf stretch, butterfly, lower back stretch, 20x windmills IC

The Thang:

• Mosey, PAX take turns counting down from 20, PAX do 5 burpees
• 10x pullups
• 2x 30m decline bear crawl and 30m incline broad jump
• Mosey around the parking lot, 5 burpees at every corner
• Totals: >1mi mosey’d, 130 burpees

COT
COUNTERAMA
NAMERA

Date: 07-20-2020
Time: 0530
AO: Higgins
Pax: Cobra, Nader
Q: Wilson

Warm Up – 20 reps IC of:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang
Phase 1

Mosey to the parallel bars, rotate through 15 reps of 3 exercises:

• Dips
• Leg Raises
• Merkins

Phase 2

Mosey to pull up bar, rotate through:

• Pull ups – 10 reps
• Toes to Bar – 10 reps
• Air Squats – 20 reps

Phase 3

Repeat Phase 1

Phase 4
Club Bell Shoulder Workout

Big arm swings forward/backward/left/right
Round the World left/right

That’s it. That’s all we did. Not much, but we did sweat and started the day early.

What did you do?

Monday’s at Thomas Cloud Park at 5:30 a.m.

Join us.

YHC,

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Class of 2020 Tribute II

DATE: July 11, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Swobbles, Tails (WhistlePig, Kooter), Faucet, Bear, Calvin, Crockett

Seis Hombres met me this warm summer morning. About half way through, Calvin and Crockett joined in to make it Ocho! We moseyed over to the dock for a little COP: SSHs x 20 IC, , Pickin’ Taters x 20 IC,

Imperial Walkers x 20 IC , Zebra Butt-Kicks x 10/leg OYO.

The Thang:

This Beatdown is in honor of all 2020 graduates who’ve had their senior year turned upside down. To that end, all rep counts are 20. After the COP, the Q announced the 2020 tribute and 20 rep requirement. We counted off for some Beatdwon delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises including Burpees, compliments of Tails. That brought us up to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 20 and Hanging Leg Lifts x 20. While waiting for the pull-up bar between sets various exercises were performed as selected by the PAX. Then we moseyed over to the Memorial for our last station. Here we performed One-Legged Squats x 20/leg, Incline Merkins x 20 and Decline Merkins x 20. Lastly, we moseyed back to the Shovel Flags.

COT – Delegated to Wilson

7-9-2020

AO: Falcon Hill

Q: Goldstar filling in for Burt Macklin FBI

Pax: Tails, Cobra, firedrill, Nader, swobbles

Stretch OYO

The thang:

Started by warming up with a 1 mile run

We then did Merkins and sit-ups in increments of 25 until reaching 100 reps of each.

Closed out with another 1 mile run.

Cot

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Falcon Hill – 7.7.20

AO – Falcon Hill

Q – Tails

PAX – Goldstar, Cobra, Firedrill, Wilson, Swobbles

Conditions were cool and clear. Higher humidity, but a beautiful day for a beat down.

• Quick warm up
• Run to blocks. 1 per HIM
• Blocks to the parking lot. Each HIM takes a line.
• At the start and end of each line an exercise is executed, after a bear crawl to the end of the line where another exercise is then executed.
• Exercise were as follows: 50 SSH, 10 block presses, 40 SSH, 20 block presses, 30 blerkins with short run between sets of 5 and 10, 30 SSH, 40 block squats, 20 SSH, jog back through line stopping to do 10 man makers, 10 block presses x 2, 10 block swings and 10 burpees.
• Back to flag, COT, PHOTO.

F3 TEST BLOG POST

TEST 1-2-3

test

Date: 07/04/2020

Time: 0700

AO: DeHavilland

Pax: Bear, Eva Murray (Formerly known as Tails), Faucet, Fire Drill, Noodle (Kotter), Phone Home, Rosey, Steven (FNG), Sugar (Charlotte, NC), Sugar (Johnson City, TN), Swobbles, Zebra.

Q: Wilson

A gorgeous morning with two foreign brothers, a Kotter, and an FNG who joined us midway through.

Warmup: 20 reps IC

• SSH

• Pickin’ Taters

• Windmills

• Imperial Walkers

1 Mile LFR (Leap Frog Ruck) with Coupons.

The Coupons consisted of 3 – 70# tubes of sand; 1 – 30# Fitness Sandbag; 2 – 25# Medicine Balls

Each tube was carried by 2 Pax. Progression was (more or less) in a row. Phone Home, pursuing active recovery, led the ruck around the lake parading colors. The remaining Pax followed carrying the Coupons except the last Pax, who performed the following:

1776

1 – Burpee

7 – Squats

7 – Merkins

6 – LBCs
(21 reps)

Once completed, the Pax would sprint to the 2nd in line (behind the Standard Bearer), and receive the front end of the coupon. All coupons would be passed forward. When the last Pax delivered his coupon, he commenced the 1776.

Rince/Repeat back to the Flag.

Juarez Valley 18 (modified): Squats and Merkins

• Point 1 – 1 Squat
• Walk to point 2 (20 yards) – 18 Merkins
• Return to Point 1 and INCREASE Squat +1
• Return to Point 2 and DECREASE Merkin – 1
• Rince/Repeat until Squats = 18 and Merkins = 1

(171 reps each exercise)

1+7+7+6 = 21 Reps of

• In & Outs

• LBCs

• Dying Cockroaches

• American Hammers

• Freddy Mercurys

• Leg Lifts

• Flutter Kicks

(147 reps)

Total Reps = 510

F3 is FREE workout open to ALL Men

“When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness…” From the Declaration of Independence

YHC,

Wilson

HaHaHaHa…..

Date: 6/29/2020
Time: 0530
Pax: Cobra
Q: Wilson

As you get old and senile, there are two things that start to fade. Memory is one.

I can’t remember the other…..

Warm up – 20 Reps IC of:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

Mosey to:

• Dip Bars for 20 Dips
• Pull Up Bar for 15 Pull Ups
• Top or the Hill for 20 Merkins
• Parking Lot….

where we proceeded to do a Jail House Workout (modified since we weren’t actually in Jail)

2 points in the parking lot, 24 feet apart. At the second point we would do 20 squats. At the first point we would do 20:

• In and Outs
• Heels to Heaven
• Archer Push Ups
• American Hammers
• Shoulder Taps
• Dying Cockroaches
• LBCs
• Freddy Mercurys
• Narrow Merkins

Got ‘er done, flag or no flag.

YHC,

Wilson

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