Block Party!

AO Falcon Hill
02-05-2019
Q: Burt Macklin FBI
Pax: Tails , Broomstick, Cobra, Heater, Goldstar 
Stretch
Strength and conditioning rotations: as a group : 10 man makers before each rotation :
 Upper body s&c set with blocks: curls, skull crushers, push press, upright rows, curls ;take a lap
Core s&c set with blocks: sit ups, flutter kicks,  leg press, plank , sit-ups: take a lap
Leg s&c set with blocks: squats , block over head calf raises, lunges, dead lifts: half lap, 10x 4 count push ups; half lap 10 x 4 count push ups; half lap to flag..
COT
Countarama 
Name o Rama 

Spring has sprung, at least for a day….

Date – 02/04/2019
Time – 0530
AO – Higgins

Pax – Nader (Kotter/Respect), Goldstar, Cobra
Q – Wilson
Conditions – Warm 45 degrees, yet there was ice on the parking lot asphalt.

Arriving at the AO we quickly learned that the scheduled Q, the indomitable Tails, was unable to post as his M, who happens to be a midwife, was suddenly called out to perform the delivery, which meant that Mr. Tails was required to stay with the Shorties. So, going forward, if you women who are great with child would be kind enough to schedule your time of delivery so as to not interfere with the said Mr. Tails so he may post for his regularly scheduled beat downs, it would be greatly appreciated.

Warm up:
SSH 20 IC
Cotton Pickers 20 IC
Windmills 20 IC

The Thang:

Last Monday we tried for a perfect 10: 10 reps of 10 exercises for 10 sets. That would be 1000 reps. We hit the half way point. So I’ve been thinking this last week how we might modify the workout to hit the target. Here’s how it went:

Air Squats
Jump Squats
Lunges
Imperial Walkers
Overhead Squats
LBCs
Superman Rocks
Hollow Body Rocks
Side Planks/Merkins
Mountain Climbers

We eliminated the up and down transitions from standing to the 6 after each exercise and transitioned only after each 5 exercises which save time. We also eliminated the most time intensive exercises.

The results: 8 set for 800 reps each. A little more refinement we should have a beat down for the millennium.

YHC,

Wilson

Fitness, Fellowship, Faith, Fog

AO Dehavilland
02-02-2019
Q: Burt Macklin FBI
Pax: tails , broomstick, swobbles, Wilson , faucet 
Stretch
Strength and conditioning rotations: as a group : 10 man makers before each rotation :
 Upper body s&c set with blocks: curls, skull crushers, push press, forearm curls, curls ; lap around pond. 
Core s&c set with blocks: sit ups, flutter kicks,  leg press, plank , sit-ups: lap around pond.
Leg s&c set with blocks: squats , block over head calf raises, lunges, dead lifts: mosey to flag.
COT
Countarama 
Name o Rama 

Polar Vortex? Never heard of her.

AO Falcon Hill
01/31/2019 (-5 degrees)
Q: Burt Macklin FBI
PAX: Tails, Goldstar, Cobra, Broomstick, Pavorotti, Swobbles
Stretch
Warm up run: one lap around each floor of parking garage.
Gatorade Sprints: All pax line up on pillar. While one zig zag sprints to all blue pillars, the remainder of pax conduct strength and conditioning exercise. 6 rotations with following S&C exercises: plank, Pnc, flutter kick, sit up, wall sit, leg press.
Push ups to Moby Song. Sally up Sally down, Push to the lyrics.
COT
Countarama 
Name o Rama 

Floater’s frigid beatdown

01/29/2019

AO: Falcon Hill

Q: Floater

PAX: Swobbles, Goldstar, Burt Macklin FBI, Floater

Jog to the garage

> Suicides in Paradise 
> Run to first pole and back 
20 Merkins 
Second and back
15 Merkins
Third and back 
10 Merkins 
Forth and back 
5 Merkins 

Bruce Lee’s + Goldstar Special in cadence 

Repeat suicide with Squats 

Bruce Lee’s in cadence 

Repeat suicide with Burpees 

> Jog back to flag 
> COT 
> Count o Rama
> Name o Rama 
> Picture 

The Perfect Workout (10!)

Date – 1/28/2019
Time – 0530
AO – Higgins
Pax – Cobra, Goldstar, Tails
Q – Wilson

A brisk 22 degrees greeted us this morning in the Gloom. The trail remained snow covered and was to be avoided, but the parking lot was in great condition. And this morning we only needed about 4 parking spaces to complete this Perfect 10 Workout.

Warm up:

  • SSH IC X 10
  • Imperial Walkers IC X 10
  • Cotton Pickers IC X10

The Thang

10 Exercises

10 Reps
5 Sets

Do 10 reps of the prescribed exercises, when completed, hold Plank or a Deep Squat until the Pax is done with that exercise. Continue with the next one.

Rinse, repeat

Exercises:

  1. Clapping Merkins
  2. Jump Squats
  3. Turkish Get Up (unweighted, 5 each side)
  4. Front Lunge (5 each side)
  5. LCBs
  6. Air Squats
  7. Dead Cockroaches (5 each side)
  8. Overhead Air Squats
  9. Superman Rocker (10 rocks)
  10. High Knees (5 each side)

The goal was a perfect 10: 10 reps of 10 exercises for 10 sets. But the total time required as an unknown, and we could only accomplish half. The transition from a standing/vertical exercise (squats, lunges) to the horizontal exercises (Merkins, Dead Cockroaches, etc.) was a bit of a workout itself. And the Turkish Get Up is a constant get up/get down.

Missed the target (only 5 sets) but still beat the fart sack and worked up a sweat. That’s a bulls eye.

YHC,

Wilson

January 26, 2019 – DeHavilland

BEATDOWN DECK

DATE: January 26, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Burt Macklin FBI, Faucet, BoneDaddy, Tails, Swobbles, Pavarotti

Happy to enjoy the heatwave of positive degree temps this morning, 8 HIM found the park gate locked upon arrival. No problems as we parked across the street and moseyed to the park. After a quick recital of the F3 mission, we moseyed to the Dock House, for the COP:

Side Staddle Hops IC x 11

Imperial Walkers IC x 11

Cherry errr Cotton Pickers x 11

Arm Circles OYO x 11

Zebra Butt-Kicks OYO x 11/leg

Then we moved on to…

The Thang:

PAX moseyed to the soccer field where Q broke out the ne waterproof F3 Beatdown Deck. In effort to complete the entire deck, Q kept the reps low – numbers were face value, face cards = 10, Aces = 25. When the jokers came up, Q delegated choice or exercise and reps/distance to the PAX (note to self: when delegating reps/distance to PAX, be ready to work). Wilson got in some BDS action doing extra Clapping Merkins. Then a soccer game broke out in the middle of the beatdown…one minute Wilson was kicking a ball, then he was flipping across the field. Q forgot what a Rosalita is so pickle pointers were substituted. All the cards were used – Mission Accomplished!

COT