Category: ao

Helms Deep AAR 4/13/21

~ F3 Dayton ~ Leave a comment

4/13/21
AO: Helms Deep
PAX: Court Marshall, Ditka
Q: Fence Post
Weather: Dry, Partially Cloudy, 40 deg. F
Warmup

  • Good Mornings x10
  • Is, Ys and Tss x10
  • Egg beater x10 both directions
  • Toe touches Left and Right x10
  • Prisoner squats x10

The Thang

  • Mosey 1/4 way around the track
  • on your six = hollow hold 10x
  • Mosey 1/4 around the the track
  • on your face = Superman 10x
  • Mosey 1/4 around the track
  • on your six = LBC 10x
  • Mosey 1/4 around the track
  • Merkins 10x in cadence
  • incline rows 10 x or carry the jugs ten steps
  • toss the ball
  • big circle shovel to the left around twice
  • big circle shovel to the right around twice
  • two parallel lines chest pass up ad down the line
  • incline rows 10x and carry the jugs ten steps
  • toss ball backwards over your head
  • incline rows 10x and carry the jugs
  • incline rows 10x and carry the jugs

Cool down

  • mosey around and do big arm circles then toe touches slow to center

Count 3
Name-o-rama
Picture

Suicide 6 In The Sun!

~ Crockett ~ Leave a comment

It was an amazing morning with an amazing group of HIMs. The lesson today was that picking up the six, both in beatdowns and in life, should be an active thing rather than passive.

AO: DeHavilland

DATE: 3/13/21

TIME: 0700-0800

Q: Crockett

PAX: Wilson, Swobbles, Armstrong, Ditka, Court Marshal, Zebra, Faucet, Flipper, Meatball, and four FNGs! (Luca, Wyatt, Luke, Jeff)

Warm-o-rama

  • Sungods x10 F&B
  • Tater Pickers x20 IC
  • SSH x10 IC
  • 3 Burpees for tardiness

The Thang

We did Suicide 6 pearls on a string with two options: fast and heavy.

FAST: No additional weight. Run from point to point.

Heavy: Wear a weighted ruck. Ruck from point to point.

Suicide 6: Run/ruck the point, turn and run back to the 6. High-five/encourage the 6, then run/ruck back to the point. Repeat until the 6 gets there.

  • Suicide 6 to point 1
  • Squats x20 IC
  • Moroccan Nightclubs x20 IC
  • Flutterkicks x20 IC
  • Suicide 6 to point 2
  • Bernie Sanders up and down hill x5
  • Suicide 6 to point 3
  • Squats x20 IC
  • Moroccan Nightclubs x20 IC
  • Flutterkicks x20 IC
  • Suicide 6 to point 4
  • Big Boy Sit-Ups x20 OYO
  • Terkins x20 IC
  • Suicide 6 to point 5
  • Suicide 6 back to Flag
  • Bat Wings x20 IC

COUNT-O-RAMA: 14

NAME-O-RAMA

COT

PIC

Sunrise Ruck

~ Crockett ~ Leave a comment

DATE: 3/12/21

AO: Helms Deep

TIME: 0530

Q: Crockett

PAX: (same)

The Thang

Loaded up with 40# and started moving. About 2 1/3 miles later the sun was coming up. Nice way to start the day.

NAME-O-RAMA

COUNT-O-RAMA: 1

COT W/ Sky Q

PIC

Flipper’s Birthday Q!!

~ F3 Dayton ~ Leave a comment

2/13/2021

0700

DeHavilland

Q:Flipper now 13

Pax 13 (coincidence intended)

Pax Meatball, Wilson, Crockett, Faucet, Zebra, Kirby, KiddiePool, Brosephus, Cornelius, FNG Titus, Swobbles, Armstrong.

Warmup, 13 reps (of course) of Side Saddle hops, windmills, merkins, squats.

The Thang!

FOOTBALL IN THE SNOW!

After each Goal 13 reps of scoring team’s choice.

Out of bounds= 6 reps of Q choice

Four inches of snow made it an awesome event.