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.
AO: Falcon Hill Date: 07-20-2021 Time: 0530 PAX: Fence Post, Ditka, Tails, Crockett, Pavarotti, Jiffy (q)
WARMARAMA:
Side Straddle Hops IC x12
Merkins OTD x12
Imperial Walkers IC x12
Flutter Kicks w/ Block IC x12
Squats w/ Block IC (yes, we mean 4-count) x12
Block Curls IC x12
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.
Burpees
Squats
Merkins
Crunches
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.
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.
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.
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.
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’?)
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.
F3 Dayton 