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F3 after 5

~ F3 Dayton ~ Leave a comment

Date/Time 3/30/2021 – 1730
AO: North Park, Springboro
Conditions: sunny, 73 F

Pax: Wilson, Swobbles, Armstrong, Flipper, Beamer
Q:Ditka

Warm up: SSH, potato pickers, imperial walkers

The Thang:
-Mountain climbers x 20
-American hammers x 20
-Step ups x 20
-Squats x 20
-Declining Merkins x20
-LBC x20
-Burpees x10
-Bear crawl (Indian run style) 50 meters
-Squats at Amphitheater- 10 squats at each level (6 each way) -Hello Dolly’s x 20
-20 merkins
-10 more burpees
-12 final Merkins

Finished strong with this entire young crew today.
Be ready for Thursday at 1730
North Park in Springboro.

CINDERella workout 3/29

~ F3 Dayton ~ Leave a comment

AO- Smart Park
Conditions: 273.3 kelvin, no wind
Date- 3.29.21 @ 0530
PAX: Cornelius, Flipper, Swobbles, KiddiePool, Wiggles, Armstrong, Meatball Q: evil stepbrother Ditka

Warm up with: SSH, potato pickers, windmills.

The things you love to do with blocks:
40 reps, 5 reps counted out by each HIM, in cadence. We figured it out eventually.. -sit ups
-elevated Merkins
-squats
-curls
-step ups
-block swings
-overhead chest press
-flutter kicks
-clean press
-LBC

Cool down-16 block burpees
Cool down, cool down…2 Merkins, 2 sit ups x 16

It was a magical beatdown!

BURB Meatdown 3/27/21

~ F3 Dayton ~ Leave a comment

Beat Your Best Time MEATDOWNMarch 27th, 2021
AO: Dehaviland
Time: 0700
Weather: Delightful and moist

PAX: FNG Tom, Flipper, Welcome Beamer, Armstrong, Wilson, Ditka, Crockett, Calvin, Faucet, Bear, Fire Drill, Swobbles, Zebra

Q: Meatball

Thang: 90 seconds to complete single exercise on your own. Followed by 60 seconds to complete as many reps as you did for the 90 seconds. Rinse and repeat.

LBC’S
Merkins
Merican Hammers
Squats
Hand Release Merkins
BBC
Burpees due to late arrivals x 17

Mumblechatter: Swimming; counting is hard; duck, duck, goose; grass is tasty; the worm

Name-a-Rama
Video
COT
Picture

3/25/21

~ F3 Dayton ~ Leave a comment

AO – Falconhill

Q – Tails

PAX – Court Marshall, Fence Post, Cobra, Bear, Gold Star, Frank de Tank, Burt Macklin, Zulu

Conditions

  • WARM! Dry! Couldn’t ask for a nicer morning.

Workout

  • Goldstar kicked us off with a few stretches and I finished us up with some arm circles and the such.
  • We took a Mosey to the blocks and brought enough for Bear and Cobra who were inbound.
  • Started things with some intervals of STGCs and 60 second block planks.
  • We then paired up and did Harambe sprints to the first light post and back.
  • Finished up with returning the blocks and some leg push downs.

COT

Quick TAP. Photo. And namerama!

I eat squats for breakfast

~ F3 Dayton ~ Leave a comment

AO: Smart Park
Date: 3/25/21
Time: 0530
Wx: 46 and breezy
Q: KiddiePool
Pax: Swobbles, Ditka, Cornelius

Stretch/warmup:
Stretch OYO
SSH x20 IC

The thang:
5 min ruck
5 squats
5 min ruck
10 squats
5 min ruck
15 squats
5 min ruck
20 squats
5 min ruck
25 squats
Kroger hill climb
5 min ruck
30 squats
5 min ruck
35 squats

COT
Prayer
Count-o-Rama
Name-o-Rama

23 Mar 2021 – Falcon Hill

~ F3 Dayton ~ Leave a comment

DATE: 23 Mar 2021
AO: Falcon Hill
Q: Cobra
PAX: Swobbles, Court Martial, Fence Post

CONDITIONS: low 50’s, about as good as it gets

WARM-O-RAMA: bat wings 🦇, imperial walkers, hamstring, butterfly, pretzel

THE THANG:

  • SLOW-roasted pig: reps were performed with slow continuous motions; the contraction and release of each rep each occupy 4 beats at 140 beats per minute (done to a metronome)
  • Slowsy to blocks
  • 12x Cobra Killers IC — a sequence of motions with a block: 1 rep consists of bent row, deadlift, curl, press, reverse press, reverse curl, reverse deadlift, bent row. For cadence reps, each motion in the sequence occupies 4 beats
  • We did the Cobra Killers slowly; hence they were Slowbras

COUNT-O-RAMA

NAME-O-RAMA

COT