3-16-2021 @ 0530

AO:Smart Park
Conditions: 39F light beeeze
Q: Ditka
Pax: KiddiePool

The thing:
Ruck 2.33 miles with 5 stops of 20 squats

COT
Photo
Video

Starting the day out right

DATE: 15 Mar 2021
AO: Helms Deep
Q: Cobra
PAX: Wilson, Court Marshal, Fence Post (Welcome!)

CONDITIONS: low 30’s, windy, dry

WARM-O-RAMA: these guys, bad boys, hamstring stretch, butterfly, lower back stretch

THE THANG: Wave after wave after wave

• Wave: PAX relay each exercise starting at 1 rep and increasing by 1 after each round up to 10 reps; tacit PAX perform exercise (in parentheses) while waiting for the wave to arrive
• Merkins (Plank)
• Block Curls (Overhead Claps)
• Leg Lifts (Heel Touches)
• Block Press (Block Hold)
• Bent Row (modified Imperial Walker w/ block)

The formula for # of reps representing the sum of incrementing counts (assuming starting at 1, incrementing by 1) is

where is the max number reached ( in this case). So each exercise had 45 reps.

COUNT-O-RAMA
NAME-O-RAMA (Cobra was so excited he forgot to say his own name!)
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Gentle Morning Breeze

3/15 Q Smart Park

PAX : Swobbles, Wiggles, Armstrong, Cornelius, Packer, Ditka, KiddiePool, Floater (Q)

Warm

50 SSH IC

20 Windmills IC

One lap

Work

Tabata 40 sec work 20 sec rest

4 Rounds rotate through exercises once per round

Block Press

Block Row

Merkins

Block Squat

Block Leg Raises

Bear Crawls and Burpees

Bear crawl from light post to light post burpees at each parking line

Murder bunny back to start

Bearpees

Lunges back to start

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Pray

Video

Photo

3/12 Smart Park

PAX: Swobbles, Ditka, Packer, KiddiePool, Kirby, Meatball, Flipper, Floater (Q)

The Warmening

50 SSH IC

Various leg stretches

The Sweatening

50 reps

Full length down and back

40 reps

3rd post down and back

30 reps

Middle post down and back

20 reps

1st post down and back 10 reps

10 reps

Pick up 6

Round 1 BBSU

Round 2 Lunges

1 min as many burpees as possible

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Count

Prayer

Video/Photo

AO: SmartPark
Condition: Easy & Breezy 60*
PAX: Armstrong, Brocephus, Ditka, Kiddie Pool, Lucy "The Goose"

Q: Meatball

Thang: Ruck It. Roughly 2.5 miles.

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Name-a-Rama
Vid & Pic

03/11/2021

Ao: Falcon Hill

Q: Goldstar

Pax: Cobra, Zulu, Court Martial, Frank the Tank

Warm up:

Stretch to the left

Stretch to the right

Stretch to the middle

SSH IC x20

Lap around track x1.5

Pick up blocks

Mosey back to start

All exercises 30 seconds 15 seconds off

Jump rope

High jumps

Walk out push ups

Mountain climbers

Reverse lunge right kick

Reverse lunge left kick

V-ups

Leg lifts

High knees

SSH

Switch jumping lunges

Block curls

Squat thrusters

Bent over rows

Plank block slides

Block Swings

Burpees

Mountain climbers

Push ups

LBC

Repeat entire workout twice

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Counterama

Namerama

Photo

AO: Smart Park

Date: 03.10.21

Time: 0530

Q: Swobbles

Pax: Cornelius, Packer, Wiggles, Court Marshal, Meatball, Ditka, Kiddie Pool, Floater

Pearls on a string

Mosey around smart park and stopped 5 times to perform the following exercises:

Merkin shoulder taps x 10 OYO

Crab leg touches x 15 OYO (each leg)

Gas pumps x 20 OYO

Mosey back to flag

Finish in the parking lot by performing burpee dan’s (burpee + walking lunges) one way and bearpees (bear crawl burpees) on the way back.

2 rounds total.

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Prayer

The PAX finished with some unprompted fellowship time before heading off to work. It’s the glue that holds us together. The glue that many men are missing in their lives. We are all thankful for what F3 has brought into our lives and always have space for the next man.

Date: 3/9/2021 @ 0530

AO: Smart Park

Q: Cornelius
PAX: Swobbles, Armstrong, Ditka

Warm up:
Ruck around the lot

The thing:
Round 1

Ruck off

36 squats

24 merkins

12 burpees

Ruck on

Ruck around the lot

Repeat 4x

Round 2

Ruck off

10 ruck snatches

10 ruck swings

10 burpees

Ruck on

Ruck around the lot

Finish with 1 more round of snatches, swings and burpees.

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Video/Photo

DATE: 9 Mar 2021AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX:

CONDITIONS: mid 40’s, beautiful

WARM-O-RAMA: hamstring stretch, tree trunks, windmills, imperial walkers, slowsy to block shed

THE THANG:

• 20x pull-up, 20x chin-up
• 3x powersets:
• 10x blerkin
• 10x block press
• 10x block curl
• 10x bent row
• 10x block swing
• 10x raised block leg lift
• 10x American hammer

COUNT-O-RAMA
NAME-O-RAMA
COT

Date: 3/8/2021 @ 0530

AO: Smart Park

Q: Ditka
PAX: Swobbles, Wiggles, Doogie, Cornelius, Packer, Meatball

Warm up:
SSH, Potato Pickers, Windmills

The thing:
Six cones set up for each 2 man team to perform the exercise at each cone.

-Block Squats other man does Merkins x10. Run back to start point.
-2 block squats other man in plank and touches the block at each rep x 10. Karaoke back to start point. -Flutter kicks with block x 10. Bernie Sanders back to start point. -Chest Press x 10. Run back to start point.
-Block Swings x 10. Lunges every other cone back to start point.

5 Burpees to end the show.

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Video/Photo
Reminder about Goals for the week!