Tag: Ditka

Jiffy’s VQ! Falcon Hill – 7/20/21

~ F3 Dayton ~ Leave a comment

AO: Falcon Hill
Date: 07-20-2021
Time: 0530
PAX: Fence Post, Ditka, Tails, Crockett, Pavarotti, Jiffy (q)

WARMARAMA:

  1. Side Straddle Hops IC x12

  2. Merkins OTD x12

  3. Imperial Walkers IC x12

  4. Flutter Kicks w/ Block IC x12

  5. Squats w/ Block IC (yes, we mean 4-count) x12

  6. Block Curls IC x12

  7. Block Rows (Jiffy style) IC x12

THE THANG: The Al Carmichael

Start at the east end of the field where the curve straightens out. For each set, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more, changing the exercise each time.

  1. Burpees

  2. Squats

  3. Merkins

  4. Crunches

  5. Repeat 1-4 as time permits

Count off | Video | COT | Picture

Mumble Chatter

  • Jiffy is still learning to count with his shoes on.

  • The football field sprinkler system turns on promptly at 6am.

VIDEO LINK: https://photos.app.goo.gl/uRKmTZJjxpCYdAka6

Take The Hill!

~ Crockett ~ Leave a comment

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.

COT|NAME-O-RAMA|COUNT-O-RAMA|PIC

Coupon Round Robin and Suicide 6

~ Crockett ~ Leave a comment

There was a massive full moon hanging in the gloom this morning and we passed the time doing some cinderblock exercises with a little bit of running sprinkled in.

DATE: 06/24/2021
TIME: 0530
AO: Falcon Hill
WEATHER: 57°F and clear skies
Q: Crockett
PAX: SkyWalker, Ditka, Goldstar, Swobbles

Warm-o-rama

  • SSH IC x20
  • Cotton-Potato-Chzzzff… [crockett.exe has stopped working]
  • Windmills IC x20
  • 3 burpee penalty for a late arrival
  • Mosey to the cinderblocks ~150y

The Thang

Coupon Round Robin: PAX stand in a circle with their coupons. One HIM at a time did 20 reps of an active exercise while the others did a static exercise w/coupon. All PAX count the reps. Continue until the full circle has completed the active exercise.

  • ROUND 1: Active: Block Press – Static: Rifle Carry
  • ROUND 2: Active: Block Curls – Static: Hold This
  • Suicide 6 a full lap around the football field ~.25 miles
  • ROUND 3: Active: Squats – Static: Al Gore
  • ROUND 4: Active: Block Swings – Static: Calf Stand on Coupon
  • Put coupons away
  • Suicide 6 a lap and a half to get back to the flag
  • BatWings IC x10
  • AO Challenge: Burpees 3-minute AMRAP (29 avg)

Mumblechatter

The moon looked huge, Calvin challenged Ditka again via YHC, “spooky coupons”, giving blood, and the importance of squeezing glutes (yours and your friends’?)

COT | NAME-O-RAMA | PIC

Suicide 6 In The Sun!

~ Crockett ~ Leave a comment

It was an amazing morning with an amazing group of HIMs. The lesson today was that picking up the six, both in beatdowns and in life, should be an active thing rather than passive.

AO: DeHavilland

DATE: 3/13/21

TIME: 0700-0800

Q: Crockett

PAX: Wilson, Swobbles, Armstrong, Ditka, Court Marshal, Zebra, Faucet, Flipper, Meatball, and four FNGs! (Luca, Wyatt, Luke, Jeff)

Warm-o-rama

  • Sungods x10 F&B
  • Tater Pickers x20 IC
  • SSH x10 IC
  • 3 Burpees for tardiness

The Thang

We did Suicide 6 pearls on a string with two options: fast and heavy.

FAST: No additional weight. Run from point to point.

Heavy: Wear a weighted ruck. Ruck from point to point.

Suicide 6: Run/ruck the point, turn and run back to the 6. High-five/encourage the 6, then run/ruck back to the point. Repeat until the 6 gets there.

  • Suicide 6 to point 1
  • Squats x20 IC
  • Moroccan Nightclubs x20 IC
  • Flutterkicks x20 IC
  • Suicide 6 to point 2
  • Bernie Sanders up and down hill x5
  • Suicide 6 to point 3
  • Squats x20 IC
  • Moroccan Nightclubs x20 IC
  • Flutterkicks x20 IC
  • Suicide 6 to point 4
  • Big Boy Sit-Ups x20 OYO
  • Terkins x20 IC
  • Suicide 6 to point 5
  • Suicide 6 back to Flag
  • Bat Wings x20 IC

COUNT-O-RAMA: 14

NAME-O-RAMA

COT

PIC