AO – Falconhill

Q – Tails

PAX – Swobbles, Cobra.

Conditions

• Perfect cool morning!

Workout

• Static stretches, then moved to the blocks. Preformed the following:
• 3 sets of 20 block curls, each with a 60 sec plank in between
• 3 set of 20 block presses, each with a different ab exercise in between
• 3 set of block swings, each with a different hip stretch in between

Marched back to flag area and finished with some deep hip stretches.

COT

Quick TAP. Photo. And namerama!

DATE: 19 Apr 2021
AO: Helms Deep
Q: Cobra
PAX: Wilson

CONDITIONS: 45 F, dry

WARM-O-RAMA: head/neck rolls, light neck stretch, arm circles, bad boys, these guys, butterfly, hamstrings, lower back and hip stretches

THE THANG:

• Roasted Pig (ab exercises with 10x merkin in between; exercises: leg lifts, flutter kicks, dying cockroaches, American hammer, Freddie Mercuries, LBC, heel touches)
• 4x crabwalk down the hill and back up, 10x big boy situps at the top
• Roasted Pig w/ different exercises: rosalitas, WWII’s, draw circles w/ legs together, V-ups, scissor kicks, LBC
• 4x crabwalk down the hill and back up, 10x big boy situps at the top

COUNT-O-RAMA
NAME-O-RAMA
COT

Mary 1,2,3
PAX: Swobbles, Who’s There?, Ditka, Floater (Q)

Warm
Windmills IC
Imperial Walker IC
SSH IC

Work
Partner up – one partner runs while other performs AMRAP until total is completed
100 4ct Mountain Climbers
200 Leg Raises
300 LBCs

Plank off (@Ditka champion 2:07)
Wallsit off (@Swobbles champion 3:02)

SSH IC 50
Circle Burpees 50
SSH 50

CoT
Photo
Video

AO: Dehavilland

Date: 04.17.21

Time: 0530

Q: Swobbles

Pax: Faucet, Ditka, Wilson, Zebra

Brief stretching

20 penalty burpees for late arrival of PAX.

TRIPLE 5 WORKOUT

On the soccer field

Burpees x 10 OTO

Run to the other side

Squats x 10 OYO

5 rounds

Run to pull up bars

Merkins x 10 OYO

Pull ups x 10 OYO

Switch off as needed

3 rounds

Run to military monument

SSH X 15 OYO

Shoulder taps x 15 OYO

5 rounds

Mosey to softball diamonds. Start in the middle, run out past dugouts and back and perform ab exercises x 20 OYO

• Dying cockroaches
• Leg lifts
• Flutter kicks
• Freddie Mercuries
• LBCs
• American hammers

Finish in burpee circle, jog in place and call the down. Performed 30 to give us 100 total.

Mumble chatter: wilson regressed 10 years in age and humble bragged about doing 2 extra reps of side straddle hops.

COT

AO: Smart Park

PAX: Swobbles & Ditka

Q: Packer

Condition: April Chill at 36

Warmups: 36 side-straddle-hops

20 windmills

Thang: 6 hole Frisbee Golf

Round 1

• • • • 1st throw to first hole
      • Run to frisbee and do 10 burpees
      • 2nd throw to first hole
      • Count paces away from hole and do that number of burpees
      • Repeat for the 6 holes

Round 2 – Same as round 1, but with Squats

Round 3 – Same as Round 1, but with Merkins

Each exercise counts were anywhere from 70 to 120 depending on frisbee skills.

Mumblechatter: Ditka is the Disc King. Swobbles got the best workout

AO: North Park
Condition: Our Avg. Age is greater than the :thermometer::face_with_thermometer:
Pax: Who’s There?, Ditka, Armstrong
Q: Meatball

Thang: Arm and shoulder stretches warm up with 15# SSH. In no particular order (because memory is lapse) we accomplished:
20 Batwings
10 Batwings with mini-coupons
20 Lunges with mini-coupons
5 Merkin Ring
Medicinal Purpose Blue Ball exercises to include: shot put, volley sets, ball swings, lunge hand off, back to back hand offs, overhead toss, over the shoulder toss
Flipper Flops *20
.25 mile mosey with pull up bar

Mumblechatter: lots of great Mumblechatter but Ditka had all his teeth in and it was hard to understand him. Besides all us old people don’t do anything fun and you young guys wouldn’t understand. Somebody left to go to bed early anyways.

Count a Rama
COT
Pic
Vid

Date: 4/15/21

AO: Smart park

Pax: Cornelius, Armstrong, Ditka, Who’s there? Meatball, Jazz Hands! (VQ), Kiddie Pool, Court Marshal, Fence Post

Conditions: 43 with a jazzy breeze

Warmups: Arms, shoulders, legs, neck

The Thang:

1. Grab pack and coupon

2. Block presses 10×2

3. ruck to Kroger hill with coupon

4. Block presses 10×2

5. ruck up Kroger hill with coupon and drop it

6. ruck down Kroger hill

7. ruck up and down Kroger hill

8. Bernie sanders up the hill ruck back down

9. ruck up and down Kroger hill

10. ruck up Kroger hill and grab coupon

11. Block presses 10×2

12. ruck down Kroger hill with coupon

13. Block presses 10×2

14. Ruck back to smart park with coupon

15. Block presses 10×2

16. Block jump overs 10×3

17. Berkins 10×3

18. Block jump overs 10×2

COT

Video

AO: Falcon Hill
Date: 04.15.21
Time: 0530
Q: Swobbles
Pax: Goldstar, Cobra, Frank the Tank, Zulu

Various arm/leg stretches
SSH x 25 IC

Mosey to the hill

Bottom of hill: exercise x 10
Sprint to top
Top of hill: exercise x 10
Sprint to bottom on the other side
Bottom of hill on opposite side: exercise x 10
Sprint back up the top
Top of hill: exercise x 10
Sprint to bottom at the start point
Bottom of hill at the start: exercise x 10
Rounds 2 & 4 – Bernie Sanders up the hill

Round 1: Burpees
Round 2: Squats
Round 3: Burpees
Round 4: Merkins

Leg lifts x 20 IC
Freddie Mercurie’s x 20 IC
Flutter kicks x20 IC

Mumble chatter: talked about how we got our F3 names.
COT

4/14 Smart Park Q

PAX – Swobbles, Packer, Cornelius, Ditka,

Wiggles, Floater (Q)

Warm

50 SSH

Leg Stretches

Total PAX Work

60 Hill Sprints

200 Merkins

200 Burpees

200 Lunges

1 PAX designated to lead rest of us for 5 min – only designated PAX allowed to speak. Penalty 2 burpees per word mumbled by non designated PAX.

Cornelius 200 Lunges completed toward Hill

22 Burpees for 11 words spoken by Swobbles

Wiggles mosey to Hill 200 Merkins completed

Swobbles 34 Hill Sprints

Floated 200 Burpees completed

Packer 26 Hill Sprints

Mosey back to flag

100 collective Burpees in Circle Burp formation

CoT

Date/time -4/13/2021, 5:30 pm
AO: North Park, Springboro
Conditions: 64F, light breeze, sunny

PAX: Ditka (Q)

Stretch on your own

The Thang:
-2 mile run
-Roman chair 35 reps x 3
-lateral squats 15 reps x 3
-squats 20 reps x 3
-pull ups (suck)
-ring pull ups 10 reps x 3

Photo/video
COT
Mumble chatter- if your good at pull ups, this HIM needs some help!