https://f3nation.com/2019/02/17/king-q1-3/

Date: 02-17-2020
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Nader
Q: Wilson

Warm up – 20 X

• SSH
• Pickin’ Taters
• Imperial Walkers
• Windmills

Mosey the lot

The Thang:

Rotation Station: One Pax goes down and back with

• 2 X 50 DB Farmer’s Carry
• 25# Neck Ruck
• Bear Crawl, Monkey Walk Right/Left – Sprint back

The remain Pax would rotate through:

• 5# DB Turkish Get Up
• 25# Medicine Ball American Hammer
• A Senior Moment Occurs Here….

• 5# DB Turkish Get Up
• 25# Medicine Ball Offset Merkins
• 50# DB Triceps Extension

• 5# DB Turkish Get Up
• 25# Medicine Ball Overhead Big Boy Sit Ups
• 50# DB Goblet Squats

ALL TOGETHER NOW:

• Tail Gate Dips
• Diamond Merkins
• Jump Squats
• Inclined Merkins
• Archer Merkins
• Lunges

Yep, we started the week off right on Monday. This is Wednesday. The lesson here?

Keep pushing, even when things don’t go exactly right.

YHC,

Wilson

Date: 02-5-2020
Time: 0700
AO: DeHavilland

Pax: Crockett, Zebra
Q: Wilson

It’s 72 degrees this morning.

In Honolulu.

That’s where regular Pax, Faucet, decided to take his Valentine this year. On this 15 degree morning in Dayton, we thought of Luaus to warm our hearts a bit.

Warm up:

20 reps IC:

• SSH
• Pickin’ Taters
• Imperial Walkers
• Windmills

The Thang: Pearls on a Lei
Short runs interrupted by periodic fits of 10 reps (usually) of exercise:

• Air Squats
• Merkins
• Jump Squats
• Diamond Merkins
• Dips
• Kneed/Toes to Elbows
• Archer Merkins
• Imperial Sumos
• Reversed Merkins
• Assisted Pistols
• Inclined Merkins
• Reverse Lunge
• Extended Merkins
• Cossack Squats

Yep. Temp was a mere 15 degrees. But we still worked up a sweat.

YHC,

Wilson

2/10/2020

AO: Higgins

Q: Goldstar

PAX:

Warmup:

Ssh IC

Jog to shelter

Roasted Pig:

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

20 heel touches

10 Merkins

20 Leg kick ups

10 Merkins

10 burpees

Roasted Pig:

20 Flutter Kicks per leg

10 Burpees

20 Leg Raises

10 Burpees

20 American Hammers per side

10 Burpees

20 Dying Cockroaches per side

10 Burpees

20 Freddy Mercuries per side

10 Burppes

20 LBC’s

10 Burpees

20 heel touches

10 Burpees

20 Leg kick ups

10 Burpees

And we did 10 more burpees to hit 100 burpees for our workout!

Cot

Counterama

Namerama

Photo

Dehavilland 2-8-2020

Q- Faucet

Pax- Wilson, Nader, FNG

Warm up exercises

Pearls on a string, mosey around the park, repeating exercise of 20 side straddle hops, alternating second exercise at each stop.

COT

Count-a-Rama

Name-a-Rama

The Hill

Q: Stamp

Pax: Bidet, Cobra, Goldstar

Warm up:

Shoulder rolls

Arm circles

Achillies stretches

Wall sits

30s Planks

Hurdle stretches

Butterfly

Lower back stretch

The jam:

Hill run then

25 jumping jacks x2

Hill run then

30 t-push ups x2

Hill run then

25 air squats x2

Hill run then

50 lbc’s x2

Hill sprint and 10 burpees

COT

Endex

Date: 02-03-2020
Time: 0530
AO: Higgins
Pax: Cobra, Goldstar, Nader
Q: Wilson

Warmup

• Arm Circles
• Hip Circles
• SSH x 20
• Sappy Tappys x 20
• Popeyes

The Thang:

Tabata timing circuits

• Carolina Dry Docks
• Reverse Plank
• Japanese Merkins
• Cossack Squats

Monkey walk right

• Merkins
• LBCs
• Diamond Merkins
• Squats

Monkey walk left

• Ballistic Merkins
• In and outs
• Imperial sumos
• Sit Thrus

Bear Crawl

• Plank
• Jump Squats
• Mountain Climbers
• Freddie Mercurys

Catalinas X 3

Count-o-rama
Name-o-rama
COT

YHC,

Wilson

Q: Stamp
Pax: Burt Macklin, FBI, Cobra, Crockett, Goldstar
The Work:
25 Push Ups and 100m run x 4
25 Air squats and 100m run x 4
30 Lunges and 100m run x 4
5 Burpees and 100m run x 4

COT

Endex

Video back blast

1/21/2020

AO: Falcon hill

Q: Goldstar

Pax: Stamp, Swobbles, Bidet

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Windmills IC x20

Bobby Hurlies x20

Warm up lap

Mosey to bricks

Circuit as follows

15 squat thrusters

15 curls

15 rows

15 swings

15 pushups

5 manmakers

Run a lap

Repeated that circuit 3 times!

Cot

Counterama

Namerama

Photo