Tag: Pavarotti

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

Meatless Block March

~ Crockett ~ Leave a comment

DATE: 7/13/2021
AO: Falcon Hill
TIME: 0530
WEATHER:71° and a little misty

Q: Crockett
PAX: Tails (Bigfoot), Pavarotti

The Thang

Just a light block march with some stops along the way.

  • Mosey to the blocks (grab blocks)
  • Mosey to back parking lot with blocks
  • Block Curls 3-Min AMRAP
  • Mosey to Flag with blocks
  • Block Press 3-Min AMRAP
  • Mosey to Block Shed with blocks
  • Block Squats 3-Min AMRAP
  • Mosey back to Flag
  • Bat Wings IC x20

Mumblechatter

Remember music videos? MTV was cool before it got stupid. 103.9 is too “Top 40” these days. X-Fest was a thing and that was awesome. New music videos have nothing on the old ones. Kids these days… Get off my lawn… ow, my hip… we’re old.

COT|Name-o-rama|Count-o-rama|Pic

Falcon Hill Underground

~ Crockett ~ Leave a comment

DATE: 6/15/2021
TIME: 0500-0615
AO: Falcon Hill
WEATHER: 60’s and Clear
Q: Crockett
PAX: Tails, Pavarotti

Warm-o-rama

  • Mosey to the coupons (~120y)
  • Farmer carry two coupons back
  • 10 Block Presses IC
  • 10 Block Rows IC
  • 10 Block Squats IC

The Thang

  • Played a game of round-robin with 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: 20 Block Curls Static: Rifle Carry
ROUND 2 – Active: 20 Block Tricep Extensions Static: Al Gore
ROUND 3 – Active: 20 Block Rows Static: Block Cradle
ROUND 4 – Active: 20 Block Squats Static: Air Force Plank

  • Farmer Carry (Left Arm) ~40y
  • Farmer Carry (Right Arm) ~40y
  • Rifle Carry ~40y
  • (Put coupons away)
  • Suicide-6 back to flag
  • June Challenge (4-count Mountain Climbers for 3 minutes): 52 reps avg
  • Bat Wings IC x10

Mumblechatter

  • HBO late at night was random and scarring back in the day
  • None of our 2.0s were capable of staying asleep this morning
  • Consummate mountain man that he is, Tails noticed and pointed out some poison ivy starting to grow near the coupons.

COT | Name-o-rama | Count-o-rama | Pic