Dehavilland 2-8-2020

Q- Faucet

Pax- Wilson, Nader, FNG

Warm up exercises

Pearls on a string, mosey around the park, repeating exercise of 20 side straddle hops, alternating second exercise at each stop.

COT

Count-a-Rama

Name-a-Rama

AO: Falcon Hill

Date: 2.6.20

Time: 0530

Q: Swobbles

PAX: Cobra, Stamp, Bidet

Stretch/warmup:

Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Cobra stretch

Arm circles

The thang:

Roasted pig 🐷 at the parking garage x 2 rounds

Bruce Lee exercises: Flutter kicks/Freddy Mercuries/American Hammers/LBC’s/dying cockroaches/leg lifts/heel touches

In between each and exercise: Merkins x 10 OYO

Round 3 – modified roasted pig 🐷

Teams of 2 – 1 HIM performs an exercise while other HIM runs to mid-garage and performs 10 merkins OYO, then switch until bruce lee’s are complete. Jog lap around parking garage between each round.

COT

Prayer

The Hill

Q: Stamp

Pax: Bidet, Cobra, Goldstar

Warm up:

Shoulder rolls

Arm circles

Achillies stretches

Wall sits

30s Planks

Hurdle stretches

Butterfly

Lower back stretch

The jam:

Hill run then

25 jumping jacks x2

Hill run then

30 t-push ups x2

Hill run then

25 air squats x2

Hill run then

50 lbc’s x2

Hill sprint and 10 burpees

COT

Endex

Date: 02-03-2020
Time: 0530
AO: Higgins
Pax: Cobra, Goldstar, Nader
Q: Wilson

Warmup

• Arm Circles
• Hip Circles
• SSH x 20
• Sappy Tappys x 20
• Popeyes

The Thang:

Tabata timing circuits

• Carolina Dry Docks
• Reverse Plank
• Japanese Merkins
• Cossack Squats

Monkey walk right

• Merkins
• LBCs
• Diamond Merkins
• Squats

Monkey walk left

• Ballistic Merkins
• In and outs
• Imperial sumos
• Sit Thrus

Bear Crawl

• Plank
• Jump Squats
• Mountain Climbers
• Freddie Mercurys

Catalinas X 3

Count-o-rama
Name-o-rama
COT

YHC,

Wilson

Q: Stamp
Pax: Burt Macklin, FBI, Cobra, Crockett, Goldstar
The Work:
25 Push Ups and 100m run x 4
25 Air squats and 100m run x 4
30 Lunges and 100m run x 4
5 Burpees and 100m run x 4

COT

Endex

Video back blast

Date: 01/25/2020

AO: Dehavilland

Weather: 37°F and a windy boi

Q: Crockett

PAX: Wilson, Tails, Serena, Faucet

The Thang:

warm-up

• Sungods forward/backward x20
• Seal Jacks IC x20
• Windmills IC x20
• Hamstring stretches
• Hallelujah Mosey to the pavilion

Two Rounds Of…

• American Hammers IC x20
• 10-Second Swan Dives IC x5
• LBCs OYO x20
• 50-Count Plank
• Freddie Mercury IC x20
• 20-Second Cobra Pose
• and 3 sets of…

• Moroccan Nightclubs IC x20
• Sumo Squats OYO x20

… with a mosey around the pond in between.

• Bonus round of Moroccan Nightclubs (by request from Serena)
• Hallelujah Mosey back to the flag
• Seal Jacks (Kris Kros Redux thanks to Wilson) IC x10
• Oompa Loompas IC x20
• Hamstring cooldown stretch
• Sungods forward/backward x20

Count-o-rama

Name-o-rama

COT/Coffeeteria

Q: Burt Macklin FBI

Pax: Goldstar, Swobbles, Crocket, Zebra, Cobra, Stamp

Stretch

Strength and Conditioning circuits ( 25 reps, 20 reps, 15 reps) : Mountain Climber Calf Raises, over head arm claps, pushups, flutter kicks .

Hill sprint circuits ( 5 reps, 10 reps, 15 reps)

Pushups, hill sprint, burpees , sit-ups

Bear crawl hill up,down, up, stop

COT

1/21/2020

AO: Falcon hill

Q: Goldstar

Pax: Stamp, Swobbles, Bidet

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Windmills IC x20

Bobby Hurlies x20

Warm up lap

Mosey to bricks

Circuit as follows

15 squat thrusters

15 curls

15 rows

15 swings

15 pushups

5 manmakers

Run a lap

Repeated that circuit 3 times!

Cot

Counterama

Namerama

Photo

We still worked up a sweat.

Date: 01-20-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar (LIFO)
Q: Wilson

How cold was it? We couldn’t plant the shovel flag in the ground as it was frozen. Goldstar said he felt “naked” without the flag flapping in the breeze (but, gratefully, he wasn’t….). If you read “FREED TO LEAD”, that tells the history of F3, you’d see that from the get go, F3 is a highly adaptive organization. So, we improvised and had the flag in an upright position.

Warm up – X 20

• SSH
• Imperial Walkers
• Sappy-Tappies
• Windmills

The Thang:
1 lap around the parking lot (and 1 lap between sets).

Tabata Timing (20 seconds work, 10 seconds rest), rotate through

• 25# Ball American Hammer
• 5# Dumb bell Turkish Get Up
• 20# Bag Round the World
• 12# Club Bell Squat

• Off Set Alternating Merkins
• 25# Dumb Bell Swing
• Pull Plank
• Alternating Club Bell Squat

• Tail Gate Dips
• Dead Cock Roaches
• SSH
• Squat

• Decline Merkins
• Freddy Mercuries
• Archer Merkins
• Imperial Walkers

Final set all together:

Tabata Jump Squats

I offered an apology to anyone who did not work up a sweat.

All declined.

YHC,

Wilson