Date: 4-26-2021
Time: 0530
AO: Helms Deep
Pax: Fence Post
Q: Wilson

Warm Up and The Thang all rolled up into one!

Ruck.

AO: Smart Park

Date: 04-27-2021
Time: 0530
Q: Armstrong
PAX: Jazz Hands, Swobbles, Cornelius, Ditka

WARMARAMA: 20 Side Straddle Hops, IC

THE THANG: Ruck to the deep forest just beyond the hilltop.

*Move logs to AO and stash away for use at future CSAUPs.

*Weighted hill-sprints, 2 laps.

*Unweighted sprints around the Smart Park Deck, 2 laps.
(1 mosey-speed, 1 full-speed back to the flag…congratulations Swobbles!)

Count off | NameOrama | COT | Picture

Date: 4/26/21

AO: Smart park

Pax:Who’s there?, Jazz hands, Ditka, MeatBall, Wiggles, Cornelius (q)

Conditions: 40s spiffy

Warm up: 25 SSH

The Thang:

2 minute circuits, 30 sec rest in a rotating fashion

Battle ropes

Squats

Freddy Mercuries

Blocked

Sprints

Stairs

Run to the other set of stairs and repeat.

Finish with suicide run and ssh

Video

Cot

Pic

Date: 4/23/21

AO: Smart park

Pax: Armstrong , Who’s there?, Swobbles, Ditka, Cornelius (q)

Conditions: 35 fiesta like

Warm up: 25 SSH

The Thang:

All exercises performed with “all night long” by Lionel Ritchie blaring on repeat the entire time. FIESTA FOREVER!

Part 1.

1 pax in the fiesta steering and braking. The rest push the fiesta across the smart park lot. Do 10 burpees. Switch drivers and repeat till all pax have driven.

Part 2.

All pax in the fiesta with 1 pushing the car across the smart park lot. Do 10 burpees. Repeat until all have pax have pushed the car.

Part 3.

2 pax Bernie sanders push the car half way across lot. Switch pax. 10 burpees when at the end of the lot. Repeat until all pax have pushed.

Part 4.

Push the fiesta around the lot to the pic spot.

Video

Cot

Pic

Date: 4/22/2021
Time: 5:30 pm
AO: North Park, Springboro
PAX: Armstrong, Ditka (Q)

The Thang:
Three cones set out at extended intervals.
-Run to the farthest cone and perform 10 reps, return to start position in 90 seconds. -Second cone needs to be completed in 60 seconds
-Closest cone in 30 seconds

Exercises-
Merkins
LBC
Flutter kicks
Squats
Leg lifts
SSH

Add on-
Roman chair 20 seconds x 3
Sit ups 20 seconds x 3
Pull ups 30 seconds x 3

AO: Smart Park

Date: 04.22.21

Time: 0530

Q: Swobbles

Pax: Meatball, Ditka, Cornelius, Jazz Hands

EH Ruck

Warmup with 10 burpees (without the ruck sack)

Ruck sacks back on

PAX start tucking around the AO

Stop at various points, ask 3 questions to 1 PAX at each stop:

1. What do you love about F3?
2. Who is one man you can share it with an EH?
3. When are you going to ask him?

Perform exercises at each stop

Stop 1 – Ruck Squats x 10 IC, Ruck Merkins x 10 IC, Ruck Clean and Press x 10 OYO

The PAX who answers the questions calls cadence at the stop.

4-22-2021

Ao: Falcon Hill

Q: Goldstar

Pax: fence post, frank the tank, zulu

Warmup:

Shoulder rolls forward

Shoulder rolls backward

SSH ic x20

2.5 lap warm up around the track

Grab a block

Circuit:

Block Merkins x25

Squat press x25

Block swing x 25

LBC with block x25

X2

Run a lap

Curls x25

Block row x25

Plank shoulder taps x25 each side

Manmakers x25

x1

Carry blocks back

Mosey to start

Cot

Counterama

Namerama

Photo

AO: Smart Park
Date: 4/21/21
Time: 0530
Q: KiddiePool
Pax: Cornelius, Packer, Ditka, Who’s There

Stretch/warmup:
Arms
Shoulders
Quads
Calves
21 tater pickers
21 windmills
21 SSH

The thang:
Blackjack
21 Merkins
21 LBC
21 block press
21 squats
21 Freddie Mercury
21 block curl
21 BBC
21 lunges
21 block man makers
21 decline merkins
21 leg lifts
21 blockies
21-ish block curls in sequence
21-ish block press in sequence
21 blockies in sequence

COT
Prayer
Flag to Cornelius for bringing back warm weather from Florida Count-o-Rama
Name-o-Rama

Date: 4/20/2021
Time: 5:30 pm
AO: North Park, Springboro
Conditions: 52 F and falling
PAX: Ditka (Q)

The Thang:
-2 mile run
-Merkins 35-25-15
-LBC 35-25-15
-Pull ups x three sets
-Step-ups x 40
-Squats x 40
-Lunges x 40
Ran stairs x 5 mins
COT
Photo/video
Not a lot of chatter this afternoon. Get in and get out, a storm is on the front.

AO: Smart Park

Date: 04-20-2021
Time: 0530
Q: Armstrong
PAX: Fence Post, Meatball, Jazz Hands, Ditka

WARMARAMA: 10 LBC’s

THE THANG:

• Run 1 lap around the perimeter of the garage deck.
• RUCK to Waldruhe Park.
• Run to Austin Blvd. and back to The Six.
• RUCK from Waldruhe back to the flag.

Count off | NameOrama | COT | Picture

If one could run without getting tired I don’t think one would often want to do anything else.

C.S. Lewis