Date: 4/6/21

AO: Smart park

Pax: Welcome FNG……Jazz Hands! Ditka, Armstrong , Swobbles, Fence Post, Meatball, Cornelius (q)

Conditions: stupendous

The Thang:

Take a Ruck!

Video

Nameorama

Cot

Pic

Date: 04-05-2021
Time: 0530
AO: Helms Deep
Q: Wilson

A COT (Circle of Trust) is Difficult Alone. So is a COP (Circle of Pain). Had to Circle something, so rucking in a big circle around the trail was in order.

YHC,

Wilson

Silent Cadence

4/5 Smart Park

PAX: Ditka, Swobbles, Packer, Beamer, Meatball, KiddiePool, McDreamy, Floater (Q)

Warm

24 SSH (1st 5 IC)

Leg stretch

10 Windmills

11s

10 Lunges 1 Burpee to 1 Lunge 10 Burpees

Run to light posts in between (-1,+1)

Leg Raise Circle

Circle Merk

Walk Sit Indian Run

Bear crawl back to flag

Leg Raise Circle

50 SSH IC

CoT

Pray

Count

Photo Video

AO – Dehaviland

Q – Tails

PAX – Bear, Armstrong, Zebra, Firedrill, Skinner, Hammi, Rocktail, Calvin, Crocket, Wilson, Ditka.

Conditions

• Air temp in the 30s, slight breeze, clear and beautiful.

Workout

• Strat with a few quick stretches, head over to the front lot and do the following:

Sprint there and back on a total of 15 lines. On every line preform the same number of squats. Line one = 1 squat, line two = 2 squats all the way up to 15.

• Head to hills and grind out Dora 1,2,3. 100 plank ups, 200 squats, 300 SSH.
• finish with an AYG over the hills.

COT

Quick TAP. Photo. And namerama!

Among Us at Smart Park

Q: Flipper

Pax: KiddiePool, Cornelius, Kirby, Who’s There, Meatball, Sitka, Flipper.

Warmup
10 SSHs
10 Squats
10 Murkins

Each person has a list of tasks of reps in an order of 5, 10, 15, 20. Reps are Flipper Flops, Flutter Kicks, Murkins, SSHs, LBCs, Burpies, Squats. Abduction/Dead Body Reported, Run to AO and plank up then discuss

COT
Name o rama

Picture

Date: 4/1/2021 at 5:30 pm
AO: North Park, Springboro
Conditions: 1C with a light breeze
PAX/Q: Ditka

Goal is to review the 5 core principles of F3 during the beatdown. -Free
-Open to all men
-Held outdoors
-Peer led
-Ends with Circle of Trust

Attendees had difficulty focusing and remembering all 5. Extra Merkins were issued to help overcome the issue.

The Thang:
1 mile run
Burpees-20
Core exercises:
-LBC x 20, plank for 1 min
-Flutter kick x 20, plank for 1 min
-Leg raises x 20, plank for 1 min
-American Hammer x 20, plank for 1 min
-Cannon ball x 20, plank for 1 min

-Merkins x 20
-Decline Merkins x 20
-Catalina Wine mixer x 20
-Shoulder taps x 20

-Squats x 20
-Step ups x 20
-Lunges x 20

COT
Photo
Video

AO: Smart Park

Date: 04.01.21

Time: 0530

Q: Swobbles

Pax: Cornelius, Ditka, Armstrong

Opening day ruck

Start at the parking garage

Ruck in a diamond shape around the AO

• Grassy area in front of movie theater (1st base) – Ruck Merkins x 10 IC
• Parking lot near orange theory (2nd base) – Ruck Squats x 20 IC
• Parking lot on opposite side of offices (3rd base) – Ruck clean and press x 30 OYO
• Parking garage (home plate) – Ruck shoulder taps x 40 OYO (left/right = 1)

3 trips around the bases. Last trip was without exercises due to time.

April 1st, 2021

Ao: Falcon hill

Q: Goldstar

Pax: Fence post, Zulu, Frank the tank

No warm up:

Mosey to blocks

Walk to base if hill

The thang:

1 man maker (block press burpee)

1 mosey up and down hill

Hold the six with a plank

Climb 1 rep each round

We made it to 10

That equals 55 man makers (block press burpees)

Walk blocks back to their resting place.

Mosey back to start

One set of 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

Cot

Namerama

Counterama

Photo

Date: 3/31/21

AO: Smart park

Pax: Ditka, Wiggles, Tails, Fire Drill, Bear, Ketchup (F3 Omaha), Cornelius (q)

Conditions: 50, wet, windy

The Thang:

Part 1- Roll a die to determine exercise and distance

1. alternating burpee broad jumps and Spider-Man push ups for a distance of three parking spaces each the length of smart park lot. End with 9 squats. Mosey back.

2. alternating crab walk and Ape walk for a distance of 1 parking space each the length of smart park lot. Skip back.

3. alternating crabwalk and Bear crawl for a distance 5 parking spaces each the length of smart park lot. End with 18 leg overs. Mosey back.

Part 2- Play tag.

To start everyone can only move with broad jump burpees. The next person who gets tagged picks the mode of movement. We played tag with burpees, Bernie sanders, Bear crawls, ape walk, side straddle hops,skipping, Spider-Man push ups, Bernie sanders hops.

Cool down: Indian run one lap.

COT
Video/Photo

AO – Falconhill

Q – Tails

PAX – Bear, Fence post

Conditions

• Warmish, Iil wind. Clear morning!

Workout

• Low impact long form stretches. Round of block exercises including presses, rows, curls, triceps presses, and squats! Simple and a great way to start the day!

COT

Quick TAP. Photo. And namerama!