Block buster 9/20/21

Date: 9/20/21
AO: Smart Park
Conditions: 70 and clear
PAX: Cornelius, Swobbles, Packer, Ditka (Q)

The Thang:
Throw coupons for distance. Right hand throw, left hand throw, underhand, overhand, suplex. Had to stop secondary to lack of coupon integrity. 4 of the 5 blocks were destroyed as Swobbles had no mercy.

Plan B….team calisthenics, no coupons needed.
-100 burpees as a team
-50 flutter kicks
-100 merkins as a team
-50 gas pumps
-100 deep squats as a team
-50 mountain climbers
-100 merkins as a team

Video/photo/COT

Mumble chatter: who gets the residue F3 coupons? Check your porch if you haven’t been to a beatdown recently.

Blockapooloza at Falcon Hill

Date: 09-16-2021

AO: Falcon Hill

Time: 0530

Weather: 61 degrees and dry

PAX: Cobra, Jiffy(q)

WARMARAMA:

  1. Arms Stretches

  2. Leg Stretches

  3. Mozey to the Hill

THE THANG: Blockapooloza

Start at the bottom of the hill and do ten reps – Harambe to the top and do ten reps. Rinse and repeat until sweaty – then do some more.

  1. Manmakers

  2. Block Squats

  3. Block Press

  4. Lunges

  5. Burpees

  6. Pickler

  7. Killer Cobras

Finished off with a quick mozey around the track

Count off | Video | COT | Picture

Mumble Chatter

Random jogger ran up the hill on us and then POOF – he was gone before we could say F3DAYTON!

A 5 man circus.. I mean circuit 9/16/21

A 5 man circus.. I mean circuit 9/16/21

AO: Smart Park
Conditions: Perfect
Pax: Sucker Punch, Swobbles, Who’s There, Skywalker, Cornelius (q)
Warm up: nope

The Thang:
1 pax runs around smart park while the other exercises then switch. Repeat till 6:15.

Exercise Circuit:
Jump Rope
Dive bombers
Indian Clubs
Back Arches

Video
COT
Pic

Hose for Bros

9/15/2021
75 and rainy
Smart Park – Springboro,OH
Skywalker-Q, Packer, Swobbles, Sucker Punch, Ditka, Cornelius
The Thang: Count off 1-6. In a rotating fashion 1-6 gets the hose throughout the workout nonstop. 10sec. Paint the fence 10sec snare drum slams 10 sec paint the fence (x2) =1min then on to next exercise. 1 calls out 2 – 2 calls out 3 so on and so fourth. Run to southwestern mulch bed for 30 squats
Run to southeastern mulch bed for Karaoke around cones in a square about 20 yds apart then step slides in a square left foot right foot Run to northwestern mulch bed for 30 LBCs
Run to northeastern mulch bed to begin 800 meter run
Rinse and repeat
Hose drill went to 2min after round two

14 Sep 2021 – Falcon Hill


DATE
: 14 Sep 2021
AO: Falcon Hill
Q: Cobra
PAX: Jiffy

CONDITIONS: 71F, 84% humidity, dry

WARM-O-RAMA: hamstrings, hurdler, butterfly, calves, hip flexors, tree trunks, bad boys, these guys, 400m mosey

THE THANG:

  • Slowsey to swingset (+ 2x 50m soldier carry w/ block)
  • 3x powersets: 10x pull-ups, minute plank, 10x block press, 20x block curl, 20x block rows
  • Slowsey to flag (+ 50m soldier carry w/ block)
  • Ab circuit: 10x reverse crunches, 10x toe touches, 10x oblique crunches
  • Glute circuit: 10x zebra kicks, 10x donkey whips, 10x up and over, 10x fire hydrant

COUNT-O-RAMA
NAME-O-RAMA
COT

Beatdown Confusion II

Date: 9/14/21

AO: Smart park

Pax: Cornelius, Ditka, SkyWalker, BusBoy, Who’s There?, Swobbles, Jazz Hands! (Q)

Conditions: 70 with intermittent jazzy breeze

Warmups: Stretch what needs it

The Thang:

5 Blockees to start each sequence

1. 100 Squats Stepovers then carry coupon to stairs down to bottom level

2. 25 Mountain Climbers then carry coupon to stairs up to top level

3. 75 Captain Thors then carry coupon to stairs down to bottom level

4. 50 Alligator Merkins then carry coupon to stairs up to top level

5. 50 Alligator Merkins then carry coupon to stairs down to bottom level

6. 75 Big Boys then carry coupon to stairs up to top level

Ran out of time so we finished with 10 blockees

Backside wounds were reopened

Jazz Hands got some Ditka wisdom in cadence counting

Who’s There got the flag for turning the big 64 last Thursday!

Outstanding efforts by all PAX

COT

Video

Pic

X games

Date: 9/13/2021
AO: Smart Park
PAX: Cornelius, Packer, MeatBall, Sucker Punch, Swobbles, Ditka (Q)

Warm up- imperial walkers, windmills, SSH

The Thang:
Do 10 reps of the exercises in cadence, then run 50 m, repeating 5 rounds of each exercise. Exercises included
-merkins
-block press
-gas pumps
-burpees
-squats
-flutter kicks

Last event was 100 m sprint and 10 burpees.

Video/photo/COT

9/11 – Never Forget

9/11 – Never Forget
AO: Dehavilland
Date: 9/11/21
Time: 0700
Q: KiddiePool
Pax: FencePost, Wilson, SkyWalker, Who’s There, Tails, Swobbles, Johnny5, Jiffy, Faucet, Zebra, Fireball

Stretch/warmup:
15 windmills IC
15 tater pickers IC
15 SSH IC

The thang:

23 NYPD officers lost
We honor them with:
23 Merkins
23 “BBC” big boy crunch

37 port authority officers lost
We honor them with:
37 flutter kicks
37 incline/decline merkins

United Flight 93
Newark NJ to San Francisco
Impacted a field near Shanksville PA at 10:03am
36 lives lost after several high impact males reclaimed the flight deck and diverted the aircraft from its intended target, no doubt saving other lives. We honor them with:
36 American hammer
36 high knee

American Flight 77
Washington DC to LA
Impacted Pentagon 9:37am
54 lives lost
We honor them with:
54 “LBC” Little Baby Crunches
54 shoulder tap

United Flight 175
Boston to LA
Impacted South Tower 9:03am
55 lives lost
We honor them with:
55 step ups
55 crab leg toe touches

DORA

American Flight 11
Boston to LA
Impacted North Tower 8:46am
82 lives lost
We honor them with 82 merkins

110 floors in each building of the WTC
We honor those lost with 110 lunges

343 firefighters lost
We honor them with 343 squats

Mosey to flag

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

“Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same, or one day we will spend our sunset years telling our children and our children’s children what it was once like in the United States where men were free.” – Ronald Reagan

IronPax Challenge Week 1

Revenge of the Bunnies

Date: 9/10/21

AO: Smart Park

PAX: Ditka, Cornelius, Packer, Jazz Hands, Who’s There, Skywalker, Wiggles (Q/Proctor

Round 1
– 800m run
– 25 yard Murder Bunny
– 10 shoulder tap merkins
– 25 yard reverse Murder Bunny
– 20 blockees with a thruster
– 25 yard Murder Bunny
– 10 Shoulder tap merkins
– 25 yard reverse Murder Bunny

Round 2
– 800m run
– 25 yard Murder Bunny
– 10 shoulder tap merkins
– 25 yard reverse Murder Bunny
– 20 horizontal Burpee block jump over
– 25 yard Murder Bunny
– 10 Shoulder tap merkins
– 25 yard reverse Murder Bunny

Round 3
– 800m run
– 25 yard Murder Bunny
– 10 shoulder tap merkins
– 25 yard reverse Murder Bunny
– 20 vertical burpee block jump over
– 25 yard Murder Bunny
– 10 Shoulder tap merkins
– 25 yard reverse Murder Bunny

Count off
COT
Video
Picture