Ruck w/ Pearls on a String

AO: Smart Park

Date: 6.29.21

Time: 0530

Q: Swobbles

Pax: Ditka, McDreamy, Cornelius, Skywalker, Armstrong

Warm up:

SSH x 10 IC

Tater pickers x 10 IC

Windmills x 10 IC

Jog in place, perform burpee on the call x 10

Ruck around smart park and stopped 6 total times. Alternated exercises every other stop:

⁃ Ruck Merkins x 10 IC / Ruck Squats x 10 IC

⁃ Ruck row x 20 IC / Ruck Press x 20 IC

COT

Burpees, WWIIs, FedEx, and more!

AO: Smart Park

Date: 03.22.21

Time: 0530

Q: Swobbles

Pax: Ditka, Packer, Cornelius, Wiggles

In parking lot, run to the outer light posts and perform exercises x 10 IC at each stop (6 total). Finish round with 10 Blockees. Aiming for speed for each round.

Round 1: Merkins x 10 OYO = 60 total

Round 2: Squats x 10 OYO = 60 total

Round 3: Burpees x 10 OYO = 60 total

Round 4: World War II’s x 10 OYO = 60 total

Finish each round w Blockees x 10 OYO

Pick up the six at each light post

Finish with block exercises, each PAX called cadence on one.

Block presses x 10 IC

FedEx’s x 10 IC (credit to Crockett on these)

Block squats x 10 IC

Dips x 10 IC

Block curls x 10 IC

Blockees x 10 OYO

COT

Prayer

The Glue

AO: Smart Park

Date: 03.10.21

Time: 0530

Q: Swobbles

Pax: Cornelius, Packer, Wiggles, Court Marshal, Meatball, Ditka, Kiddie Pool, Floater

Pearls on a string

Mosey around smart park and stopped 5 times to perform the following exercises:

Merkin shoulder taps x 10 OYO

Crab leg touches x 15 OYO (each leg)

Gas pumps x 20 OYO

Mosey back to flag

Finish in the parking lot by performing burpee dan’s (burpee + walking lunges) one way and bearpees (bear crawl burpees) on the way back.

2 rounds total.

COT

Prayer

The PAX finished with some unprompted fellowship time before heading off to work. It’s the glue that holds us together. The glue that many men are missing in their lives. We are all thankful for what F3 has brought into our lives and always have space for the next man.

Ruck Pearls on a String

AO: Smart Park

Date: 03.04.21

Time: 0530

Q: Swobbles

Pax: Floater, Cornelius, Meatball, Ditka, Brocephus

Ruck w/ pearls on a string

Various stops for Merkins x 15 IC and Squats x 15 IC

Including the hill where we did Merkins at the bottom, Bernie Sanders to the top where we did squats for 3 rounds total.

Then finished up the ruck and ended on 15 merkins IC for good measure.

COT

Shovel Flag Event

Date: 02.27.21

Q: Crockett

PAX: Wiggles, Ditka, Zebra, Faucet, Swobbles

The PAX gathered at Wiggles house for some 2nd F (fellowship) time and to build shove flags. We set up shop in the garage with very pleasant weather for the month of February.

Crockett was the most experienced with making shovel flags, so he led the way with instruction. By the end, we had some new shovel flags for various AO’s across our region.

Simple & Effective

AO: Smart Park

Date: 02.22.21

Time: 0530

Q: Swobbles

Pax: Packer, Cornelius, Phunky Stuff, Cornelius

SSH x 15 IC – focus on staying in rhythm

Block presses x 15 IC

Block merkins x 15 IC

Block squats x 15 IC

Block flutter kicks x 15 IC

Run down parking garage and back

Block Front rows x 15 IC

Block decline merkins x 15 IC

Block lunges x 15 OYO (each leg)

Block Leg lifts x 15 IC

Run down parking garage and back

Block Presses x 15 IC

Block merkins x 15 IC

Block squats x 15 IC

Windshield wipers x 15 IC

Run down parking garage and back

Front rows x 15 IC

Block decline merkins x 15 IC

Block lunges x 15 OYO (each leg)

Block Freddie mercurie’s x 15 IC

Run down parking garage and back

Block presses x 15 IC

Block merkins x 15 IC

Block squats x 15 IC

Block flutter kicks x 15 IC

Run down parking garage and back

Finish with 10 Navy Seal Burpees IC

COT

Helms Deep 02/12/21

AO: Helms Deep

Date: 02.12.21

Time: 0530

Q: Swobbles

Pax: None

Very light ruck PT

Side straddle hops x 25

Walking lunges x 20

Mosey to hill

10 burpees + bear crawl up the hill

Repeat x 10 for 100 burpees and 10 bear crawls up the hill

Mosey to baseball field

Exercise x 5 at home plate, run to first base

Exercise x 10 at first base, run to second base

Exercise x 15 at second base, run to third base

Exercise x 20 at third base, run to home plate

3 rounds: squats, leg lifts, merkins

Run down each foul line

Run warning track

Side straddle hops x 25

COT

Snowy Hill & Burpee Maze

AO: Smart Park

Date: 02.10.21

Time: 0530

Q: Swobbles

Pax: Packer, Ditka, Cornelius, Brocephus, Phunky Stuff, Kiddie Pool

Mosey to the hill (covered in 3-4” of snow)

Exercise 1 x 20 OYO + Exercise 2 x 20 OYO at the bottom of the hill, run to the top and perform same exercises. Mosey back down. Exercises as follows:

Round 1: SSH x 20 OYO + Merkins x 20 OYO

Round 2: Mountain Climbers x 20 OYO + Squats x 20 OYO

Round 3: SSH x 20 OYO + Leg Lifts x 20 OYO

Mosey back to the garage

Burpee maze: start with 1 burpee at the first pillar on the bottom floor of the parking garage and increase by one at each pillar. We made it to the 12th pillar for 76 total.

After Action Report (AAR)

COT

Thanksgiving Warmup

AO: Smart Park

Date: 11.25.20

Time: 0530

Q: Swobbles

Pax: Doogie, Meatball, Kiddie Pool, Wiggles, Tex, Ditka, Packer

Stretch/warmup:

Toe touches/reach above head

Kettle swings

Torso twists

Arm swings/butt kickers

The thang:

We got the blood flowing today in preparation for the Gobbler Challenge tomorrow with parking lot cardio on the parking lines: a mix of side shuffle, carioca’s, broad jump burpees, froggers, beer crawls x 5 mins

Circle up for exercises:

⁃ Knee to elbow ab exercise x 10 each leg OYO

⁃ SSH x 20 IC

⁃ Imperial Squat Walkers x 20 OYO

⁃ Circle Burp x # of PAX x 2

Rinse and repeat for 3 rounds total

F3 Football!

AO: Dehavilland

Date: 11.21.20

Time: 0700

Q: Swobbles

Pax: Armstrong, Kiddie Pool, Faucet, Zebra, Wilson, Flipper, Meatball, Wiggles, Ditka, FNG (Owen)

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, toe touch/reach above head x 10 OYO, SSH x 15 IC, Windmills x 15 IC

The thang:

The PAX played some football this morning! Team Merkin vs Team Squat. Each team had 4 downs to get to mid-field and another 4 downs to get a touchdown. Every time the teams crossed mid-field, we performed 15 merkins or squats depending on which team it was. Every time a touchdown was scored, the offense performed 10 burpees and defense performed 15 burpees. There was one pick-six (interception returned for touchdown) in the game, so we got on our six for leg lifts x 15 IC and flutter kicks x 15 IC. There were also two flags thrown during the game… one for holding on both teams (5 penalty burpees per team) and one for offsides on both teams (10 penalty burpees per team). Team squat took the W in the end.

Estimated exercises:

Merkins: 45+

Squats: 45+

Burpees: 75-100

COT

Prayer