Picking up Tails’ six

01/21/2021

AO: Falcon Hill

Q: Goldstar

Pax: Frank the Tank, Burt Macklin Fbi, Cobra, Zulu, Cornelius, Ditka

Warm up:

SSH IC x20

Pickin taters IC x20

Windmills IC x20

Mosey to the block shed then mosey to the side of the school building.

At starting light pole, we did 3 exercises. After completion of exercises, we suicide mosied to the 3 light poles.

First set of exercises:

block curls IC x20

Squat thrusters w/ block press OYO x20

Block rows IC x20

Suicide mosey

Second set of exercises:

Blerkins IC x20

Block swings IC x20

Manmakers OYO x20

Suicide mosey

We then returned our blocks and mosied back to our start point.

Closing out with some roasted pig:

Roasted Pig:

20 Flutter Kicks IC

10 Merkins

20 Leg Raises IC

10 Merkins

20 American Hammers IC

10 Merkins

20 Dying Cockroaches IC

10 Merkins

20 Freddy Mercuries IC

10 Merkins

20 LBC’s IC

10 Merkins

20 heels to heaven IC

10 Merkins

20 heel touches IC

20 Merkins

COT

Counterama

Namerama

Photo

1-20-2021

AO – Smart Park

Q – Tails

PAX – Ditka, Kiddy pool, Phunky Stuff, Bear, Packer, Meatball, McDreamy, Armstrong, Cornelius

Conditions

Air temp 30 degrees. Stronger wind, bringing it down! Cloudy skies though, so at least we had a blankie.

Workout

Stretcharama – Some arm circles, bad boys, these guys, and some lower body yoga moves. Approximately 5 min.

Workout – Set timer for 10 burpees every 4 minutes. Did this a total of 10 times for a total of 100 burpees. 15 parking space wind-block-stacking-squat-sprints/bear crawls.

PAX lined up, preformed 1 squat, then marched or ran block to the end of the 15 spaces, then back to space 2, adding 1 squat every spot.

PAX switched to bear crawls to end and back to spot after spot 10.

Extreme physical prowess displayed by McDreamy – hitting the end first, and then going back for more while PUTS.

Bear finished second, and he too went back to get a second helping.

Powerful flesh anchor from MeatBall and Tails, grounding us, and strengthening us with extra reps!

All showed incredible PUTS, and great energy!

Quick namerarama

COT

Quick TAP. Photo.

Ninjas, murder bunnies, crawls, throwing stuff and snow.

DATE: 1/19/2021

AO: Falcon hill

TIME: 0530-0615

Q: Cornelius

PAX: Armstrong, Bear, cobra, Ditka

THE THANG:

Warm up: Mosey to get blocks

Round 1:

10 yards army crawl

10 yards spider man push ups

10 yards bear crawl

10 yards side lunges

Run back to the start

Repeat 4x

Round 2 :

Do 10 murder bunnies then 10 Ninja sit-ups for 40 yards only progressing with murder bunnies.

Pick up six

Run back to the beginning

Round 3:

5 under hand block throws

5 over hand block throws

5 burpees

Do this for 40 yards and run back to start

COT

NAME-O-RAMA /VIDEO-O-RAMA

COUNT-O-RAMA

PIC

Ditka – December ACE Champion

PAX- Funky Stuff, Packer, FNG Mike, Goldstar, Meatball, Flipper, Armstrong, Wiggles, Cornelius, Ditka, KiddiePool Q- Floater
Warmorama
35 SSH IC
5 Burpees
20 Windmills IC
5 Burpees
10 Slow-mo Merkins
5 Burpees
10 Slow-no Squats
5 Burpees

Tabata Circuit
3 Rounds (15 total sets)
Merkins
Squats
Plank
Lunges
BBSU
1 min Work 20 Sec Rest
Suicide between rounds (full, light post,light post)

ACE Tie Breaker
Max Squats 1 min
Max BBSU 1 min
Max Merkins 1 min
Ditka 59 30 41
Meatball 45 22 33

ACE Champion December – Ditka!!

CoT
Count
Video
Photo

1-16-2021

AO – Dehaviland

Q – Tails

PAX – Wilson, Meatball, Ditka, Crocket, Bear, Kiddy P, Zebra, (Bigfoot – Skywalker was there for early ruck)

Conditions

28 degrees. Wind minimal. Beautiful day.

Workout

Stretcharama – some dynamic stream he’s such as arm circles and body twists, along with a few prolonged static stretches. Wilson and Meatball took off for a ruck

Workout started with a slowzey to the Fence for some STGCs (Sky, Thigh, Ground, Claps) we rolled through 2 sets of 25 with a 1 minute Plank in between. Bear showed up at this time and we slowzed again to the hills. Here we split into three teams of two for some Dora.

  • 100 plank ups
  • 200 squats
  • 300 flutter kicks
  • Slowzey down the hills and Bear crawl up.

After this we marched back to the flag where Crocket led us in some Batwing and we finished with a leg lift circle of pain.

COT

Quick TAP. Photo. And namerama!

Smart Park Ruck 1/15/2021



DATE: 1/15/2021

AO: Smart Park

TIME: 0530-0615

Q: Cornelius

PAX: Packer, Armstrong, Swobbles, Phunky Stuff, Floater, Meatball, Ditka, McDreamy, Cornelius

THE THANG:

JUGGLE RUCK!

Throw a ball between the PAX during the ruck; if the ball gets dropped, the group does 5 burpees.

Additionally

1 Pax carries a 60 lbs sand bag during the ruck. Trade the sand bag every five minutes. The group does five burpees at the trade.

Finish with each PAX carrying the sand bag up and down a set of stairs. (Meatballs idea)

COT

NAME-O-RAMA /VIDEO-O-RAMA: unfortunately unavailable due to VQ difficulties.

COUNT-O-RAMA

PIC

Leave No Man Behind – Pick your own Pain Day

AO: Falcon Hill
Date: 01-14-2021
Time: 0530
Q: Armstrong
PAX: Ditka, Goldstar, Bear (Grrr), Cobra (sss), Cornelius

WARMARAMA:

  • Stretching OYO
  • 20 sets Freddy Mercury’s
  • 20 sets Windmills IC

Mosey to shed to get blocks.

MUMBLECHATTER: At 14 years old, @Bear is a veteran Dayton F3 PAX! Bear has been posting steady for 2-3 years now!
Thank you @Tails and @Cobra for bringing this young man out…this is F3 at its finest!

THE THANG:

· 10 Burpees orBlerkins

· 20 Burpees orBlerkins

· 20 Burpees orBlerkins

  • 10 Slow Block Curls IC
  • 10 Slow Overhead Block Presses IC
  • 20 Step Ups onto bleachers or Leg Lifts w/ Block overhead)

· 20 Step Ups w/ Block or“ “

· 20 Step Ups w/ Block or“ “

2 Sets of Crab Walks + Bear Crawls back to the Flag!

Smart Park 1/13/2021

AO- Smart Park, Austin Landing
Conditions- dry and -3.9 C
Q-Ditka
PAX- Kiddie Pool, Cornelius, Swobbles, McDreamy, Tex, Funky Stuff, Doogie, Packer, Meatball, Kool-Aid, Armstrong, Bear, Tails.

Warm-up:
Side straddle hops and Windmills

The Thang:

-Plank for 1 min, sprint for 50m x 4, increase to 100m x 2

-Texas Merkins, 1 merkin, stand, 2 merkins stand…up to 10

-Passing ship x 20

-1 min drill, American hammer then Squats x 3 cycles

-1 min drill, burpees then leg lifts x 2

-100 m jog, 1 min plank, 100m jog

-say my name Merkins x 14

Welcomed McDreamy to F3.
Great to have a big turn out to motivate the group.
Name-o-Rama
Circle of Trust
Photo