Category: ao

Off the Cuff! An Exercise In Disruption

~ Crockett ~ Leave a comment

DATE: 8/28/2021
TIMEX: 0700-0800
AO: Dehavilland
WEATHER: 71° F and drizzling
Q: Crockett
PAX: Wilson, Calvin, Jonny5

Warm-o-rama

  • Tater Pickers IC x20
  • SSH IC x20
  • Imperial Walkers IC x20

The Thang

Mosey to the soccer field and do a one-team Dora. Pax line up along one sideline. The HIM on the end traverses the field and back, then the next HIM goes. All other Pax do the named exercise AMRAP. Continue until all PAX have traversed the field.

  • Rounds 1-4: Traverse the field by running across, backward on the return trip)
  • Rounds 5-8: Traverse the field doing Karaoke
  • Round 1: Merkins
  • Round 2: Squats
  • Round 3: LBCs
  • Round 4: Supermans
  • Round 5: Knerkins
  • Round 6: Sumo Squats
  • Round 7: Reverse Crunches
  • Round 8: Swimmers

Mosey back to the flag

Crockett Special: BatWings IC x30

NMM

DISRUPTION! It’s a thing. Work has been intense lately. The result? YHC had forgotten he was signed up to Q until he looked at the Q List at 0630 this morning. The kicker? YHC currently has no voice, so that meant 30 minutes to figure out a Q where talking wasn’t much of a thing. Then YHC got to the AO and his watch promptly died. No worries, right? YHC could just track the time on his phone… or so he thought until the rain started. Life throws curveballs. Be prepared for the things you can, and be ready for things to go off-script occasionally.

COT |COUNT-O-RAMA|NAME-O-RAMA|PIC

Sandbag Hand-Offs

~ Crockett ~ Leave a comment

Kept it simple this morning. 45 minutes of running and carrying sandbags.

DATE: 8/19/2021
AO: Falcon Hill
TIMEX: 0530-0615
WEATHER: 71° and soupy
Q: Crockett
PAX: Fence Post, Cobra

Warm-o-rama

Some simple stretching followed by 20 SSH IC to get the blood moving a little.

The Thang

Do laps around the track. Two PAX start with 60# sandbags. If you have a sandbag, walk. If not, run until you reach a PAX with a sandbag, then take it from him. Do this for ~40 minutes.

End with Crockett Special: BatWings IC x20

Mumblechatter

Carrying heavy things is a fundamental part of life; far more so than pushing things. The Delta Coof seems to be hitting closer to home for many of us. Fence Post and YHC may still have sand in our shoes from Saturday. Not sure.

COT | COUNT-O-RAMA | NAME-O-RAMA | PIC

Top Gun & Sugar Cookies!

~ Crockett ~ Leave a comment

Time to play in the sand! It’s coarse, and rough, and irritating. And it gets everywhere… oh hi, Skywalker!

  • DATE: 08/14/2021
  • TIMEX: 0700-0800
  • AO: Dehavilland
  • WEATHER: 69°F and Nice
  • Q: Crockett
  • PAX: Skywalker, Jiffy, Ditka, Fence Post, Wilson, Flip-flop, Swobbles

Warm-o-rama

  • Plank up for a minute of Q Source w/Wilson
  • Tater Pickers IC x10
  • Windmills IC x10
  • SSH IC x10
  • Mosey to the volleyball courts (two volunteers carry 60# sandbags)

The Thang

PAX line up along the court (in the sand). Pax take turns farmer carrying both sandbags across two courts and back. PAX AMRAP the exercise anytime they’re not carrying the bags.

  • ROUND 1: Merkins
  • ROUND 2: LBCs
  • ROUND 3: Hummingbirds
  • ROUND 4: Squats
  • ROUND 5: Flutterkicks
  • ROUND 6: Calf Raises
  • Mosey back to Flag (two new volunteers to carry the sandbags back)
  • Crockett Special: BatWings IC x20

Mumblechatter

Ditka needs butt support when he does Squats. Some Pax get jealous if you hold the heavy things longer than them. The goose residue is in full effect at Delco Park. T-Claps to Flip-flop! He represented 2.0s in a big way today. He’s not in the picture because he was splashing Welch’s (not old enough for merlot yet), but he definitely held his own and made it to the finish line. He exemplified the no-quit HIM attitude this morning and we couldn’t be prouder.

COT | COUNT-O-RAMA | NAME-O-RAMA | PIC

The 2.0s Are Invading!

~ Crockett ~ Leave a comment

It’s a beautiful morning! The sun is shining, the breeze is blowing and… wait. Who are all these little people?!

AO:Dehavilland
DATE: 7/24/2021
TIME: 0700-0800
WEATHER: 70° and sunny
Q: Crockett
PAX: Swobbles, Spicoli, Flipper, Calvin, Shortstop, Wilson, Sink-o, Who’s There?, Jingles, Swine Climber, Meatball, Quattro, Johnny5, Doodle, Fence Post, Beamer

Warm-o-rama

Quick and to the point. We have stuff to do.

  • SSH IC x20
  • Windmills IC x20

The Thang

4-Corners around a soccer field.

  • Corner 1: 10 Burpees
  • Mosey across goal line
  • Corner 2: 20 Merkins
  • Mosey w/Seal Claps length of field
  • Corner 3: 30 Squats
  • Mosey across goal line
  • Corner 4: 40 LBCs
  • Mosey w/Overhead Claps length of field
  • Wash, rinse, repeat

At 7:30 pick up the six, grab water, and head to midfield. Let’s hold an AL Gore and talk about pain.

Kenji Miyazawa said “We must embrace pain and burn it as fuel for our journey.” Are you letting the pain in your life crush you or are you embracing it and burning it as fuel to help you Accelerate?

Enough talking. Round 2 of 4-Corners. Keep going until 7:50.

  • At 7:50, pick up the six and Mosey back to the flag.
  • Burpees OYO x5 (per Meatball’s request for a suggestion)
  • Celebrate Beamer’s birthday with 7 burpees IC (On Beamer’s count)
  • Crockett Special: end it with Bat Wings IC x20

Mumblechatter

Crockett counts to 4 differently. New Jersey is the red haired stepchild of the east coast. Running 2.0s can become clotheslined 2.0s if Overhead Claps are involved. Beatdowns are way better than hiking with copperheads. Happy birthday to Beamer! Welcome to Quattro, Sink-o, and Doodle from F3 First State and FNG John AKA Shortstop! Also… DOUBLE BINGO!

COT | COUNT-O-RAMA | NAME-O-RAMA | PIC

Jiffy’s VQ! Falcon Hill – 7/20/21

~ F3 Dayton ~ Leave a comment

AO: Falcon Hill
Date: 07-20-2021
Time: 0530
PAX: Fence Post, Ditka, Tails, Crockett, Pavarotti, Jiffy (q)

WARMARAMA:

  1. Side Straddle Hops IC x12

  2. Merkins OTD x12

  3. Imperial Walkers IC x12

  4. Flutter Kicks w/ Block IC x12

  5. Squats w/ Block IC (yes, we mean 4-count) x12

  6. Block Curls IC x12

  7. Block Rows (Jiffy style) IC x12

THE THANG: The Al Carmichael

Start at the east end of the field where the curve straightens out. For each set, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more, changing the exercise each time.

  1. Burpees

  2. Squats

  3. Merkins

  4. Crunches

  5. Repeat 1-4 as time permits

Count off | Video | COT | Picture

Mumble Chatter

  • Jiffy is still learning to count with his shoes on.

  • The football field sprinkler system turns on promptly at 6am.

VIDEO LINK: https://photos.app.goo.gl/uRKmTZJjxpCYdAka6

Take The Hill!

~ Crockett ~ Leave a comment

AO: Falcon Hill
DATE: 7/15/2021
TIME: 0530-0615
WEATHER: 70° and clear

Q: Crockett
PAX: Goldstar, Cobra, Frank the Tank, Skywalker, Spicoli, Ditka, Zulu, Pavarotti, Jiffy

Warm-o-rama

  • SSH IC x20
  • Windmills IC x20
  • Calf Raises IC x20
  • Sandbag Trade-Off Mosey to hill with one PAX carrying 60 lb sandbag. (Reach the end? Go back and Take the sandbag from whoever has it)

The Thang

Part 1: Pyramid of Merkins

Simple up-the-hill-down-the-hill with a little added fun. PAX line up at bottom of hill. Pax at the end of the line starts with the sandbag. Start with 1 merkin, then run up the hill. At the top, do 2 merkins, then run down. Keep going until you hit 10 merkins, then work back down to 1. Pax with the sandbag has to take it with them up and down the hill, then gives it to the next Pax. Exercise is complete once all PAX have completed reps AND carried the sandbag up and down the hill at least once.

Part 2: Christmas in July Secret Santa Sandbag Burpee Bonanza

Line up at bottom of hill. Give sandbag to random Pax.

Simple enough. Burpee at the bottom. Burpee at the top. If you have the sandbag, it goes with you. When you come down the hill you get to play Santa and give the sandbag to anyone you choose. If you don’t have the sandbag and the PAX who does is still doing their burpee, you can steal it (this can be prevented by doing the burpee WITH the sandbag).

Do this non-stop for at least 5 minutes.

Sandbag Trade-Off Mosey back to Flag

And it wouldn’t be a Crockett beatdown without…

Bat Wings IC x20

Mumblechatter

The balance and coordination of most F3 Dayton Pax is roughly equivalent to a drunk guy. Bugs think Pavarotti is tasty. 100 burpees a day keeps the doctor away.

COT|NAME-O-RAMA|COUNT-O-RAMA|PIC

Meatless Block March

~ Crockett ~ Leave a comment

DATE: 7/13/2021
AO: Falcon Hill
TIME: 0530
WEATHER:71° and a little misty

Q: Crockett
PAX: Tails (Bigfoot), Pavarotti

The Thang

Just a light block march with some stops along the way.

  • Mosey to the blocks (grab blocks)
  • Mosey to back parking lot with blocks
  • Block Curls 3-Min AMRAP
  • Mosey to Flag with blocks
  • Block Press 3-Min AMRAP
  • Mosey to Block Shed with blocks
  • Block Squats 3-Min AMRAP
  • Mosey back to Flag
  • Bat Wings IC x20

Mumblechatter

Remember music videos? MTV was cool before it got stupid. 103.9 is too “Top 40” these days. X-Fest was a thing and that was awesome. New music videos have nothing on the old ones. Kids these days… Get off my lawn… ow, my hip… we’re old.

COT|Name-o-rama|Count-o-rama|Pic

Coupon Round Robin and Suicide 6

~ Crockett ~ Leave a comment

There was a massive full moon hanging in the gloom this morning and we passed the time doing some cinderblock exercises with a little bit of running sprinkled in.

DATE: 06/24/2021
TIME: 0530
AO: Falcon Hill
WEATHER: 57°F and clear skies
Q: Crockett
PAX: SkyWalker, Ditka, Goldstar, Swobbles

Warm-o-rama

  • SSH IC x20
  • Cotton-Potato-Chzzzff… [crockett.exe has stopped working]
  • Windmills IC x20
  • 3 burpee penalty for a late arrival
  • Mosey to the cinderblocks ~150y

The Thang

Coupon Round Robin: PAX stand in a circle with their coupons. One HIM at a time did 20 reps of an active exercise while the others did a static exercise w/coupon. All PAX count the reps. Continue until the full circle has completed the active exercise.

  • ROUND 1: Active: Block Press – Static: Rifle Carry
  • ROUND 2: Active: Block Curls – Static: Hold This
  • Suicide 6 a full lap around the football field ~.25 miles
  • ROUND 3: Active: Squats – Static: Al Gore
  • ROUND 4: Active: Block Swings – Static: Calf Stand on Coupon
  • Put coupons away
  • Suicide 6 a lap and a half to get back to the flag
  • BatWings IC x10
  • AO Challenge: Burpees 3-minute AMRAP (29 avg)

Mumblechatter

The moon looked huge, Calvin challenged Ditka again via YHC, “spooky coupons”, giving blood, and the importance of squeezing glutes (yours and your friends’?)

COT | NAME-O-RAMA | PIC

Falcon Hill PokéRuck

~ Crockett ~ Leave a comment
  • DATE: 06/22/2021
  • TIME:0530
  • AO: Falcon Hill
  • Q: Crockett
  • PAX: (same)
  • WEATHER: 55°F and clear skys

How does this HIM stay motivated when he posts solo? Easy! He straps on a ruck, grabs some pokéballs, and starts covering distance!

  • RUCK WEIGHT: 30#
  • DISTANCE: ~2.25 miles

Falcon Hill Underground

~ Crockett ~ Leave a comment

DATE: 6/15/2021
TIME: 0500-0615
AO: Falcon Hill
WEATHER: 60’s and Clear
Q: Crockett
PAX: Tails, Pavarotti

Warm-o-rama

  • Mosey to the coupons (~120y)
  • Farmer carry two coupons back
  • 10 Block Presses IC
  • 10 Block Rows IC
  • 10 Block Squats IC

The Thang

  • Played a game of round-robin with coupons. One HIM at a time did 20 reps of an active exercise while the others did a static exercise w/coupon. All PAX count the reps. Continue until the full circle has completed the active exercise.

ROUND 1 – Active: 20 Block Curls Static: Rifle Carry
ROUND 2 – Active: 20 Block Tricep Extensions Static: Al Gore
ROUND 3 – Active: 20 Block Rows Static: Block Cradle
ROUND 4 – Active: 20 Block Squats Static: Air Force Plank

  • Farmer Carry (Left Arm) ~40y
  • Farmer Carry (Right Arm) ~40y
  • Rifle Carry ~40y
  • (Put coupons away)
  • Suicide-6 back to flag
  • June Challenge (4-count Mountain Climbers for 3 minutes): 52 reps avg
  • Bat Wings IC x10

Mumblechatter

  • HBO late at night was random and scarring back in the day
  • None of our 2.0s were capable of staying asleep this morning
  • Consummate mountain man that he is, Tails noticed and pointed out some poison ivy starting to grow near the coupons.

COT | Name-o-rama | Count-o-rama | Pic