DATE: 8 Dec 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX:

CONDITIONS: 25F, 80% Humidity

PAX: Hey, Cobra, how come we’re not doing any leg exercises?
Cobra: Sneks don’t have legs.

WARM-O-RAMA: bad boys, these guys, 20x Moroccan nightclubs, sun gods, 20x overhead clap, (on your 6), hamstring stretch, pretzel, lower back stretch

THE THANG:

• Round 1: 20x LBC, 40x reclined block press, 20x American hammer, 20x seated block press, 20x bigboy sit-ups, 20x mini block dips (blips), 20x block curls
• Round 2: repeat, but perform ab exercises w/ block
• Round 3: repeat Round 1

COUNT-O-RAMA
NAME-O-RAMA
COT

AO: Smart Park
Date: 12/07/2020
Time: 0530
Q: Armstrong
PAX: Kiddie Pool, Meatball, Packer, Swobbles

WARMARAMA:
-Stretch OYO
-25Windmills IC
-25 Side Straddle Hops IC

BLOCK EXERCISES:
-20BlockSwings
-20DeepBlockMerkins
-15Block Figure 8’s clockwise
-15Block Figure 8’s counter clockwise
-20 sets Windshield Wipers
-10 Block Curls

Block & Bag carries between exercises and to Christmas tree for pic.

Link to movie:
https://f3dayton.slack.com/archives/D01CMREQLBZ/p1607341256000800

Date: 12/05/2020

Time: 0700

AO: DeHavilland

Pax: Armstrong, Crockett, Faucet, LawnMower Man, Meatball, Rock Tail, Swobbles, Tails

Q: Wilson

The weather channel promised sub freezing temps. It was only close at 33 degrees for our workout but it did not deliver. I was disappointed.

I promised sweat. I keep my promises.

Warm up

20 reps IC of

• SSH

• Imperial Walkers

• Pickin’ Taters

• Windmills

The Thang: Tabata Insanity

Seven exciting, blood pumping exercises using Tabata protocol timing (with some modification):

• 20 seconds of exercise

• 10 seconds rest

• Rinse/Repeat for 8 cycles (4 minutes)

• Each exercise performed at a different location on the soccer field after using various forms of Locomotion (yeah, it was crazy!)

The exercises:

• Burpees (modified with 30 seconds of rest, 6+ minutes – you’re still sucking air at the end of the set!)

• Diamond Merkins

• Mountain Climbers

• Flutter Kicks/LBCs

• Jump Squats

• Sit Throughs

• Turkish Get Up (straight 4 minutes, alternate sides with 5# weight).

The Locomotions:

• Crab Walk Forward

• Crab Walk Backward

• Carioca Right

• Monkey Walk Right

• Monkey Walk Left

• Carioca Left

Lunge walk back to the Flags.

To accentuate the insanity of it all, during Coffeeteria, Tails was inspired to report on a psychological profile test he was familiar with and encouraged the Pax to take it. Personally, I don’t see the point. It doesn’t take a test. We already know.

At F3, we put the FUN in dysFUNctional!

YHC,

Wilson

12/2 Q – Smart Park
PAX: Swobbles, Armstrong, KiddiePool, Meatball, Ditka
Q: Floater

Warmup 25 SSH IC
5 Burpees

20 Block Manmakers
OH Block Carry to Corner
20 Block Windshield Wipers
OH Block Carry to Corner
20 Block Thrusters
OH Carry to Corner
20 Block OH Presses
OH Carry to Corner
20 Block Manmakers

Drop Block
20 Burpees
Run to Corner
30 Merkins
Run to Corner
30 Squats
Run to Corner
30 Leg Raises
Run to Corner
20 Burpees

CoT
Flag (KiddiePool)
Picture

AO – Falconhill

Q – Tails

PAX – Tails

Conditions:

COLD! Snowing, fairly windy! Made for wet eyes and frosted tips!

Workout

Stretcharama – Some good dynamic stretching to warm my body! These included AKAS, arm circles, and fast paced air squats.

The workout consisted of the following: Brisk walking around the track, followed by air squats at intervals. Followed by high knees (slow modification) and repeat. Took the opportunity to stretch out and warm my busted leg.

Forgot my flag, so I headed back to the car and did some more stretches!

Overall, a very cold workout! Felt good to get fresh air and move the body!

COT

Quick TAP. Photo. Namearama!

12 Days of Paxmas!

11/30/2020
AO: SmahtPak
Q: Meatball
PAX: Kiddiepool, Swobbles, Armstrong, Wiggles, Packer, Ditka
Conditions: High 30’s & rain
Mumblechatter: We love Merlin Rings

On the first day of Paxmas, my true Q gave to me,

A simple Burpee (Meatball)

On the second day of Paxmas, my true Q gave to me,

2 Bat Wings and a simple Burpee

On the third day of Paxmas, my true Q gave to me,

3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the fourth day of Paxmas, my true Q gave to me,

4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the fifth day of Paxmas, my true Q gave to me,

5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the sixth day of Paxmas, my true Q gave to me,

6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the seventh day of Paxmas, my true Q gave to me,

7 Side Squats, 6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the eighth day of Paxmas, my true Q gave to me,

8 Block Swings 7 Side Squats, 6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the ninth day of Paxmas, my true Q gave to me,

9 Belting Ballerinas, 8 Block Swings, 7 Side Squats, 6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the tenth day of Paxmas, my true Q gave to me,

10 Block Press, 9 Belting Ballerinas, 8 Block Swings, 7 Side Squats, 6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the eleventh day of Paxmas, my true Q gave to me,

11 Bobby Hurley’s, 10 Block Press, 9 Belting Ballerinas, 8 Block Swings, 7 Side Squats, 6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpee

On the twelfth day of Paxmas, my true Q gave to me,

12 Captain Thor’s, 11 Bobby Hurley’s, 10 Block Press, 9 Belting Ballerinas, 8 Block Swings, 7 Side Squats, 6 Pax a Lunging, 5 Merkin Rings, 4 Daniel Sons, 3 Catalina Wine Mixers, 2 Bat Wings, and a simple Burpees.

We got through 11 down to six lunges and called for time!

I smell a Christmas Challenge!

AO – Dehavilland

Q – Tails

PAX – Flipper, Faucet, Ditka, Meatball, Wilson, Zebra

Conditions:

Cold, lil wind! Great for a sweat!

Workout

Stretcharama – simple body stretches and a few dynamic ones in cadence! After we called in Big Bertha and rolled her to the sand to play!

The workout consisted of the following: PAX teamed up and take turns flipping BB to 100 flips. Other teams – 25 yard bear crawl and back. Switched to lunges after first 50. Preformed 2 sand crawls.

After Tire flipping we went to the parking lot – drag and plank.

We did a modified Indian sprint by lining up and flipping BB back to her nest!

We stashed BB and headed to the flag!

COT

Quick TAP. Photo. Namearama!