Date: 07/09/21

AO: Smart park

Pax: Cornelius, 9 Volt, Swobbles, Packer, Ditka, StickUp, Cobra, Meatball, SuckerPunch! (FNG), Jazz Hands! (Q)

Conditions: 67 and perfecto

F3 Podcast review- Positive Habit Transfer

1. Choose to Get Right to Live Right

2. Stay Right through Accountability

3. Share your Positive Habit Transfer with other HIMs

Quote of the Day:

“Life is like riding a bicycle. To keep your balance, you must keep moving” (Albert Einstein)

Warmups: 20 SSH, 20 Imperial Walkers, 20 Potato Pickers

The Thang:

1. 1st and 10 filled with merkins and burpees

2. Round Robin sets of 10 PAX choice

3. Kill the Zombie. Superman saves the day

Outstanding efforts by all PAX

Welcome Austin (SuckerPunch!)

COT

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Ruck It!

Q: Meatball
PAX: Cornelius, McDreamy, 9-Volt, Who’s There?

AO: Smart Park

Conditions: Pleasant reminiscing of ice mountains

Thang: 2.1 mi Ruck through the park. My first Ruck in more than 2 months!

Mumblechatter: Do your BINGO, Should we rename Who’s There to Who’s Late!, coffeteria afterwards.

AO: Smart Park

Date: 07.07.21

Time: 0530

Q: Swobbles

Pax: 9-Volt, Jazz Hands, Ditka, Cornelius, Zebra, Hoveround

The thang: Guantanamo Block Beatdown

2 rounds

• Squats x 20 IC + Block squats x 20 IC
• Carolina Dry Docks x 20 IC + Block presses x 20 IC
• Block rows x 20 IC + Block curls x 20 IC
• Incline Merkins x 20 IC + Decline Merkins x 20 IC
• Guantanamo Bay
• Run to middle light post and back

Final round

• Burpees x 20 OYO + Blockees x 20 OYO

COT

Date: July 6, 2021
AO: Smart Park
Conditions: 71 F, humid. Good for the skin
Pax: McDreamy, 9 Volt, Cornelius, Armstrong, Ditka (q)

Warm up: windmills, empirical Walker, ssh

The Thang:
Ruck
Weighted squats x25
Merkins x20
Flutter kicks x 20
Almost one handed Merkins x10
Burpees x 10
Merkins x20
Leg lifts x 20

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Mumble chatter:
– Florida has hot weather all the time, nice to visit only.
-9 volt is going to start his own car repair shop.
-when you donate blood, you need to replenish those oxygen enriched red cells. You might be surprisingly tired. -The Cincinnati Reds pulled off a great classy win.

Date: July 5, 2021. 0530
AO:Smart Park
Conditions: 70 degrees and humid
PAX: Cornelius, KiddiePool, whose there, Packer, Rabbit Trail, Meatball, Ditka (q)

Warm up: wind mills, SSH (take it easy from the Independence Day beatdown)

The Thang:
20 reps of exercise, run 100m, plank for 2 mins, next exercise. -Merkins
-SSH
-Big Boy Sit-ups
-Squats
-Bernie Sanders
-Burpees
-Flutter kicks
-Leg lifts
-Merkins with 2 sec delay

-5 burpees for good measure

Video/photo/COT

Date: 7/3/2021
AO: DeHavilland
Conditions: 70, perfect day
PAX: Cornelius, Packer, 9 Volt, Faucet, Jiffy, Phone Home, Calvin, Crockett, McDreamy, Meatball, Fireball, Wilson (q), Rubber(fng), Ditka (q), Swobbles (q), Spin-out (guest from Chicago)

Warm up: SSH, Windmills

The Thang:
Break up into 2 man teams completing 100 reps of the following exercises

-SSH (10 – 2 Count)
-Air Squats
-High Knees
-Lunges
-Merkins
-Plank Jacks
-American Hammer
-Mt. Climbers

Mosey to Pull up bar performing Moroccan Night Clubs en route.

-dips
-step ups
-pull ups
-scissor kicks
-overhead claps
-LBC
-shoulder taps

-All Pax Mosey to the flag

-From Flag, Bear Crawl to marker (50 yards) and back

-Each Pax performs 38 Burpees each (76 total)

-Q point comments from Wilson about Independence Day

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Mumble chatter- might have to add life jackets and compasses to the required safety gear. Thankful we pick up the six!

Date: 07/02/21

AO: Smart park

Pax: Cornelius, SkyWalker, 9 Volt, Swobbles, Packer, Ditka, Jazz Hands! (Q)

Conditions: 64 and cool

Warmups: 20 SSH and stretch what hurts

The Thang:

1. Mosey with coupon to Kroger Hill

2. 10 SSH

3. 2 teams of Bucket Brigade x4

4. Growing Pains 30/20/10

5. Growing Pains 10/20/30

6. 2 teams of Bucket Brigade x2

7. Mosey with coupon back to base

8. 2 minutes of burpees for fun

Outstanding efforts by all PAX

We learned Roman Numerals

No ding dings were injured in today’s beatdown

COT

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Date: 7/1/2021

AO: Smart Park

Pax: Cornelius, Jazz Hands, Swabbles, Skywalker (Q)

Warmup/Stretch: Potato Pickers, Windmills

The Thang: Ruck with Exercise

The Ruck with exercise consisted of a 10lb to 15lbs Ruck

1st stop – 12 Decline Merkins off benches

2nd stop – 1min Hold squat position and pass around the dumbbell.

3rd stop – 25 Incline Merkins off benches

4th stop – 20 Squats

End of Ruck – 3min of Burpees

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Date: July 1st 2021
AO: Falcon Hill
Conditions: 70 F, active rain
PAX: Zulu, Ditka (Q)

Warm up: on your own

The Thang:
DORA:
Exercise with 150 meter run distance
100- SSH (4 count)
200- Merkins
325- step ups (Zulu finished hard!)
50- man makers

Video/photo/COT

Date: 6/30/21

AO: Smart Park

Pax: Skywalker, Cornelius, Packer, Rabbit Trail, Meatball, Ditka, Swobbles, 9-Volt, Jazz Hands, Wiggles (Q)

Warm Up: Stretch OYO

The Thang:

(1) Leg Lift run to the end of the parking lot then (20) Jump Squats

Continue running back and forth until you get to (20) Leg lifts and (1) Jump Squat

Modified half-way through to only run half the parking lot in between each exercise

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