AO: Smart Park
Date: 02-11-2021
Time: 0530
Q: Armstrong
PAX: Cornelius, Brocephus, Meatball, Kiddie Pool, Swobbles

WARMARAMA:

12 Tater Pickers IC
10 Sets of Lateral Lunges IC
10 Sets of Cosack Squats IC

THE THANG:
Fast-paced ruck plans were thwarted by snowy, icy conditions.
Slow ruck marching thru fairly deep snow at Waldruhe Park instead. Lots of good conversations as PAX circulated up and down the line to mingle.
https://poets.org/poem/stopping-woods-snowy-evening

2.86 miles round-trip.

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AO: Smart Park

Date: 02.10.21

Time: 0530

Q: Swobbles

Pax: Packer, Ditka, Cornelius, Brocephus, Phunky Stuff, Kiddie Pool

Mosey to the hill (covered in 3-4” of snow)

Exercise 1 x 20 OYO + Exercise 2 x 20 OYO at the bottom of the hill, run to the top and perform same exercises. Mosey back down. Exercises as follows:

Round 1: SSH x 20 OYO + Merkins x 20 OYO

Round 2: Mountain Climbers x 20 OYO + Squats x 20 OYO

Round 3: SSH x 20 OYO + Leg Lifts x 20 OYO

Mosey back to the garage

Burpee maze: start with 1 burpee at the first pillar on the bottom floor of the parking garage and increase by one at each pillar. We made it to the 12th pillar for 76 total.

After Action Report (AAR)

COT

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

CONDITIONS: mid-20’s, light snow, ~3" of snow cover

WARM-O-RAMA: slowsy to block shed, windmills, bat wings

THE THANG:

• Powerset: 20x block curl, 20x block press, 20x block swing, 20x blerkin
• Repeat (for a total of 5 powersets)
• Slowsy to parking lot for cooldown stretches and 2 min plank

COUNT-O-RAMA
NAME-O-RAMA
COT

AO: Smart park
Date: 02/09/2021
Time: 0530
Q: Cornelius
Pax: Ditka, Meatball, Kiddie Pool, Armstrong, and introducing Brocephus (he came as “Dennis” and left as “Brocephus”

The thang:

Ruck through the snow for 3 min then lunges for 1 min repeat

We also were able to use our collective F3 Braun to assist a stranded motorist by pushing there car out of a snow drift. AYE!

Nameorama

Videorama

COT

Pic

Date: 02-08-2021

Time: 0530

AO: Helms Deep

Pax: Wilson

Q: Wilson

With the temperature at 12 degrees and a breeze making the windchill about 5, preparedness takes on a whole different level meaning. It’s been said there is no bad weather, only inappropriate clothing. You have to plan ahead to prepare. But I also had to think about planting the shovel flag. Sub freezing for several days has left the ground like concrete.

No problem.

Preparedness.

Bungee cord attaches the shovel flag to the light pole. Problem solved.

The Thang:

Ruck

YHC,

Wilson

AO: SmartPark
PAX: Armstrong, Cornelius, Packer, Ditka, Swobbles, FNG Dennis

Q: Meatball

Weather: Feeling like single digits but clearly beautiful and dry.

MEATDOWN: OYO stretching while sharing mission & principles of F3. Four sandbags (55# – 75#) sprinkling the garage while pax either run or walk under weight. Laps on top of garage then downstairs into garage, vice versa. Minimum is to be under weight and do full laps up and down stairs. If not under weight, be running!

Mumblechatter: Packer was salty. FNG Dennis is halfway through 75 Hard. Armstrong is healing well. Prayers for all.
share_20210208_065348904.jpg

Date: 02-06-2021

Time: 0700

AO: DeHavilland

Pax: Ditka, Faucet, Swobbles

Q: Wilson

Conditions: Very little wind, 14 degrees. Perfect Gloom environment.

(Side note: Wilson and Jingles engaged in a pre-workout Ruck)

High Impact Men Prepare for the Expected to be Prepared for the Unexpected.

Yeah, it was cold outside. But working out in the cold prepared us for the next time we get a flat tire and it’s that cold, too.

Warm up – 20 reps IC

• SSH

• Pickin’ Taters

• Windmills

• Imperial Walkers

40 reps IC

• Merkins

• Air Squats

The “No Hands” Challenge. A fitness test developed in Brazil indicates your ability to stand from a lying position on the floor without using your hands is an indicator of your longevity. Can you do it?

The Thang: Three rounds of Juarez Valley 10

1. Starting at point A, perform 1 rep of the exercise 1

2. Proceed to point B via on of the following methods:

   1. Lizard Walk

   2. Bear Crawl

   3. Crab Walk

   4. Karaoke

   5. High Skips

   6. Backwards Mosey

   7. Slowsy

3. Perform 10 reps of the exercise 2

4. Proceed back to point A

5. Plank until all have returned

6. Increase rep count by 1 for exercise 1

7. Proceed to point B and decrease exercise 2 by 1

8. Rinse/Repeat 6/7 until counts are 10 and 1

The exercises:

• LBC

• Heels to Heaven

• Sit Through

• Squat

• Leg Lifts

• Merkins

Throw in a few modified Hurdlers Stretch, Pretzel Twists and Pigeon Stretch.

Was it cold?

Honestly, I didn’t notice.

YHC,

Wilson

AO: Smart park
Date: 02/05/2021
Time: 0530
Q: Cornelius
Pax: Ditka, Swobbles, Meatball, Packer, Phunky Stuff

2.4 mile ruck concentrating on the second F.

Videorama

COT

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AO: Falcon Hill
Date: 02/04/2021

Q: Frank the Tank
PAX: Goldstar, Cobra, Ditka, Cornelius, Zulu, Burt Macklin FBI

Stretch/Warmup:

• Couple minutes SOYO
• 15 SSH IC
• Mosey to the block shed

Workout:

2/3 person team relay — one team member runs 200 yards while the other team members perform the listed exercise, team members switch run/workout spots, and repeat until specified number of reps are completed by the team

• 50 block burpees
• 50 block merkins
• 100 block squats
• 100 block curls
• 50 block burpees

Count-o-rama
Name-o-rama

COT
Picture

AO: Smart Park
Date: 2/3/21
Time: 0530
Q: KiddiePool
Pax: Swobbles, Packer, Meatball, Armstrong, Cornelius, Phunky Stuff

Stretch/warmup:
SSH x22 IC
Windmills x15 IC
Arm circles forward / back
Stretch arms / shoulders OYO
Stretch legs / back OYO

The thang:
Dora 1-2-3
Pax pair off, one works while one moseys 200’ and back. As a pair: 100x burpees / blockees
200x merkins / incline merkins / decline merkins
300x squats / block squats

COT
Prayer
Flag to Meatball
Count-o-Rama
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