Kept it simple this morning. 45 minutes of running and carrying sandbags.
DATE: 8/19/2021 AO: Falcon Hill TIMEX: 0530-0615 WEATHER: 71° and soupy Q: Crockett PAX: Fence Post, Cobra
Warm-o-rama
Some simple stretching followed by 20 SSH IC to get the blood moving a little.
The Thang
Do laps around the track. Two PAX start with 60# sandbags. If you have a sandbag, walk. If not, run until you reach a PAX with a sandbag, then take it from him. Do this for ~40 minutes.
End with Crockett Special: BatWings IC x20
Mumblechatter
Carrying heavy things is a fundamental part of life; far more so than pushing things. The Delta Coof seems to be hitting closer to home for many of us. Fence Post and YHC may still have sand in our shoes from Saturday. Not sure.
AO: Falcon Hill DATE: 7/15/2021 TIME: 0530-0615 WEATHER: 70° and clear
Q: Crockett PAX: Goldstar, Cobra, Frank the Tank, Skywalker, Spicoli, Ditka, Zulu, Pavarotti, Jiffy
Warm-o-rama
SSH IC x20
Windmills IC x20
Calf Raises IC x20
Sandbag Trade-Off Mosey to hill with one PAX carrying 60 lb sandbag. (Reach the end? Go back and Take the sandbag from whoever has it)
The Thang
Part 1: Pyramid of Merkins
Simple up-the-hill-down-the-hill with a little added fun. PAX line up at bottom of hill. Pax at the end of the line starts with the sandbag. Start with 1 merkin, then run up the hill. At the top, do 2 merkins, then run down. Keep going until you hit 10 merkins, then work back down to 1. Pax with the sandbag has to take it with them up and down the hill, then gives it to the next Pax. Exercise is complete once all PAX have completed reps AND carried the sandbag up and down the hill at least once.
Part 2: Christmas in July Secret Santa Sandbag Burpee Bonanza
Line up at bottom of hill. Give sandbag to random Pax.
Simple enough. Burpee at the bottom. Burpee at the top. If you have the sandbag, it goes with you. When you come down the hill you get to play Santa and give the sandbag to anyone you choose. If you don’t have the sandbag and the PAX who does is still doing their burpee, you can steal it (this can be prevented by doing the burpee WITH the sandbag).
Do this non-stop for at least 5 minutes.
Sandbag Trade-Off Mosey back to Flag
And it wouldn’t be a Crockett beatdown without…
Bat Wings IC x20
Mumblechatter
The balance and coordination of most F3 Dayton Pax is roughly equivalent to a drunk guy. Bugs think Pavarotti is tasty. 100 burpees a day keeps the doctor away.
F3 Dayton 