Alan Jackson – F3 First State

RESPECT CLASS

Leave a Comment / Milton, DE / By Alan Jackson

QIC CHATTAHOOCHEE

semi, flatbottom, whirleybird, chauffeur, wood, toysoldier, wildwing, fireplex, pooh , piglet, probe, streudal, chaffeur, ruxpin, Chattahoochee

15 him mostly respect posted downtown milton on a lovely March morning for a lil math class beatdown

warm up – 30ssh,25 cherry pickers, 15 imperial walkers, 15 windmills, 15 MNC all in cadence

the Thang- mosey to the Pavillion at the park

10 wolverines oyo, 20 Rosalind whips ic

mosey back across footbridge to the AO

Capt. Thor 1:4 ratio big boys to American hammers up to 5:20

Dan Taylor 1:4 ratio squats to lunges 10:40

and everyone’s favorite Jack Webb 1:4 ratio merkins to overhead handicaps 10:40

finished up right at 0600 with number-rama, name-0-rama and COT

Dirty Mac Deuce

Bunt, Chattahoochee, Chauffeur, Drago, Fireplex, Focker, Humpty, Looney Tunes, Mr. Mom, Panty Hose, Probe, quattro, Ruxpin, Sherlock, Spreader, Streudel, Toy Soldier, TRex, Whirlybird, Wildwing, Wood / Leave a Comment / CHOP, Milton, DE / By Alan Jackson

QIC Chattahoochee

21 PAX posted at the CHOP on 15 Sept. 2022 for a little fun in the gloom.

Warm-up 30SSH, 20 CHERRY PICKERS,15 TOY SOLDIERS and 15 Windmills all IC

The Thang consisted of a mosey out the rear entrance and around to the front meeting back in the center of parking lot for 12 reps of 3 excercises most in cadence

12 merkins, 12 squats, 12 hello dollys

repeat mosey

12 diamond merkins, Bobby Hurleys, 12 dying cockroaches

repeat mosey

12 wide merkins, 12 lunges, 12 american hammers

reapet mosey

12 squat burpees, 12 monkey humpers, 12 flutter kicks

repeat mosey

12 ranger merkins, 12 reverse lunges, 12 box cutters

repeat mosey

12 dirty hookups on wall of pain

plank in front of wall left hand to wall right hand to wall left hand to ground right hand to ground is 1

Number-Rama

name-o-rama

COT

Chilly black jack

Bubba, Chappie, Chattahoochee, Chauffer, Cinco, Doodle, Fireplex, Looney Tunes, Phife, Pusher, Quatro, Rodick, Semi, Subpar, TRex, Whim, Whirlybird, Woodstock / Leave a Comment / Aegis, DE, Georgetown / By Alan Jackson

QIC- Chattahoochee

18 PAX braved the chilly weather and posted for a Chattahoochee beatdown at the county seat this morning including a PAX (Roddick) from down range that brought an FNG we named subpar. Whirlybird also brought an FNG we named Whim welcome guys.

WARM UP – 25 SSH, 20 WINDMILLS, 15 SMURFJACKS, 15 MOUNTAIN CLIMBERS 10 ARM CIRCLES FORWARD 19 BACKWARDS.

THE THANG- WE TOOK A NICE FRIENDLY MOSEY TO THE CHURCH PARKING LOT NEXT TO BALL FIELD FOR A LITTLE GA.E OF BLACK JACK. 20 MERKINS ON ONE SIDE.OF PARKING LOT MOSEY TO OTHER SIDE FOR 1 LBC CONTINUED GOING BACK AND FORTH 19/2 18/3 ALWAYS EQUAL 21 UNTIL 1 MERKIN 20 LBCs LAST 5 SETS WERE HAND RELEASE MERKINS. FROM HERE WE TOOK A MOSEY TO STATION 77 STOPPING ON THE WAY FOR A FEW MONKEY HUMPERS ONCE WE ARRIVED AT STA 77.

30 FLUTTER KICKS IC.,

20- 4 COUNT FREDDIES IC,

A ROUND OF CAPT. THOR

FOLLOWED BY DAN TAYLOR 1 SQUAT 4 LUNGES UP TO 5/20

FINISH WITH A SHORT MOSEY BACK TO THE CIRCLE TO FINISH UP WITH

NAME-O-RAMA,

NUMBER-RAMA

and COT

1:4 ratio

Chairman, Chappie, Chattahoochee, Chauffeur, Doubtfire, Drago, Fireplex, Hideous, Looney Tunes, Mr. Mom, quattro, Semi, Streudel, TRex, Whirlybird, Woodstock / Leave a Comment / CHOP, DE, Milton, DE / By Alan Jackson

QIC- CHATTAHOOCHEE

7 December 2021- 17 HIM BEAT THE FARTSACK for a mathematical beatdown.

WARMUP- 20 SSH,20 WINDMILLS,15 SMURFJACKS,20 CHERRYPICKERS,15 MOUNTAINCLIMBERS ALL IN CADENCE

THE THANG- STARTED OFF THE BEATDOWN WITH A LITTLE BILL MURRAY

1 lap around all the middle parking spots at the CHOP followed by 10 mekins, 10 squats,10 bigboys, 10 burpees rinse and repeat 5 times then 1 extra lap just because

After Bill Murray the real fun started with Dan Taylor

1 squat 4 alternating lunges 1:4 ratio all the way to 10 squats 40 alternating lunges

after the leg beatdown it was time just a little arm and shoulders with Mr Jack Webb

1 merkin then up on knees for 4 overhead hand claps again 1:4 ratio all the way to 10:40.

ran out of time before we could get to cpt. Thor so that will be added in the future o. A Saturday when we have a little more time.

Burpee mile plus

@29er, @apollo, @bubba, @cabana, @Chappie, @Chattahoochee, @cinco, @cowbell, @doodles, @double 00, @Fireplex, @Gump, @hardware, @hideous, @ittybitty, @looneytunes, @lunchable, @mr mom, @obiwon, @poler, @pusher, @quatro, @roundhouse, @semi, @T rex, @wild wing / Leave a Comment / Aegis, DE, Georgetown / By Alan Jackson

QIC CHATTAHOOCHEE

A bunch of HIM post on a beautiful Saturday morning at the circle to cash in a few burpees out of their account including an FNG and a long lost kotter

warmup 30ssh, 20 windmills,20 cherry pickers,20squats,15 arm circles forward 15 backwards.

the Thang, Mosey to.the old NAPA 12 burpees oyo, 30 flutter kicks ic,

mosey to school lane 12 burpees 20 Freddie mercuries

mosey to paramedic office 12. Burpees 25 dying cockroaches

mosey to school 12 burpees in the water hole followed by a toy soldier set 35,25,15

mosey to firehouse 12 burpees, 10 dirty hook ups,

mosey to circle 12 burpees 40 flutter kicks

Bear crawl 1 2 3

Chairman, Chappie, Chattahoochee, Drago, Fireplex, Looney Tunes, MacDaddy, quattro, Ruxpin, Streudel, Toy Soldier, Whirlybird, Wildwing, Woodstock, Ying Ying / Leave a Comment / CHOP, DE, Milton, DE / By Alan Jackson

QIC Chattahoochee

15 HIM posted in the gloom for a little Chattahoochee beatdown. You couldn’t ask for a better morning to be out and about during sunrise

Warmup- 30 SSH, 25 CHERRY PICKERS, 20 MOUNTAIN CLIMBERS, 20 WINDMILLS all IC then OYO 15 arm circles forward 15 backwards

THE THANG- Mosey down to firehouse parking lot where mysteriously there happen to be 2 cones set up approximately 70 feet apart. PAX partnered up while PAX 1 bearcrawled to cone and back PAX 2 performed the excercises then switch off for total of 100 merkins, 200 LBCs and 300 Squats.

Then all PAX moved over to side of the fire house and lined up along this pretty wall just waiting for the HIM to put the all to use. At the wall BTTW for 10 Alternating shoulder taps in cadence followed by a wall sit with 20 o erhead claps in cadence

Mosey back to the CHOP arrived with 2 minutes to spare so on the 6 for 30 flutterkicks IC.

Finished up with Woodstock presenting Chappie with a patch for posting for 100 workouts in 2021

Congratulations Chappie good job leading the way.

Ended with number-rama, Name-0-rama and COT

No name beatdown

Chappie, Chattahoochee, Drago, Looney Tunes, MacDaddy, Ruxpin, Semi, Sharpie and FNG code red, Streudel, Summit, Toy Soldier, Vanilla, Ying Ying / Leave a Comment / CHOP, DE, Milton, DE / By Alan Jackson

QIC Chattahoochee

14 PAX including an FNG post on a beautiful Tuesday morning at the CHOP to take part in Drago’s warm up VQ ( Good job brother) After the warm up Chattahoochee took over we had a nice friendly mosey to the rear of the original HOB elementary to have fun on the play ground starting with a toy soldier set 50LBCs, 30E2Ks, 20 BIGBOYS. followed up by a little CINDY to work on that beach body for the upcoming CSAUP. 5 pull-ups, 10 merkins 15 squats rinse and repeat 10 times. Before we headed back to the AO another toy soldier set 30,20,10 then a nice friendly mosey back to the CHOP just in time to name the FNG . Matt Cranford F3 Code red

Ultimate cardio

Apollo, Chappie, Chattahoochee, Chauffeur, cow bell, Double 0, FNG (TRex), Looney Tunes, Lunchable, quattro, Summit, Waterfall / Leave a Comment / Aegis, DE, Georgetown / By Alan Jackson

QIC CHATTAHOOCHEE

12 HIM posted at the aegis for some fun cardio with a flying disc this morning with a fun filled game of ultimate frisbee after a warm up at the circle

Warm-up – 35 SSH, 20 WINDMILLS, 20 SQUATS, 20 CHERRY PICKERS , 15 MERKINS, 20 MNC.

The Thang consisted of a short mosey down to the Park beside the church for roughly a 35 minute game of ultimate frisbee. Followed by a mosey back to the circle. Should of been no contact but there was just a little contact made a few times I believe mostly by Quattro not because he was being rough but because he was so into the game. Lots of good cardio losing team had to do 10 burpees winning team only 5. Hopefully good times were had by all that were able to participate.

ABSolute beatdown

Chappie, Chattahoochee, Fireplex, Looney Tunes, quattro, Ruxpin, Streudel, Woodstock / Leave a Comment / CHOP, Milton, DE / By Alan Jackson

On 25 February 2021 8 HIM beat the fartsack and posted at the CHOP for a little fun in the gloom

Warm up – 25 SSH, 20 windmills, 20 mountain climbers, 20 cherry pickers, 15 arm circles forward 15 backwards all IC except arm circles

THE THANG- mosey to the entrance of HOB

20 merkins, 20 Bobby Hurleys ,toysoldier set 60/30/15, 30 flutter kicks IC

Mosey to fishing pier- 20 wide arm merkins, 1 round of Cpt. Thor 1 to 4 ratio 1 bigboy 4 American hammers til you reach 10 and 40, 25 split jacks, 20 hello dollies IC. 10 burpees.

Mosey back to CHOP but oops the Q forgot something at the first pain station stop back at HOB for 10 burpees. Then return to CHOP

No Murph

Chairman, Chattahoochee, Doubtfire, Fireplex, quattro, Semi, Streudel, Woodstock / Leave a Comment / CHOP, Milton, DE / By Alan Jackson

QIC. Chattahoochee

8 HIM beat the fartsack on this frosty morning for a little frosty fun. Q was thinking of introducing Lt. Michael Murphy to the PAX bit do to excessive Merkins at the grit mill yesterday we met Cpt. THOR instead.

Warmup – 25 SSH, 20 Windmills, 20 cherry pickers, 15 smurf Jack’s, 20 mou train climbers, all IC. 10 arm circles forward 10 backwards to.

Approximately 1 mile run threw town ending at the old HOB elementry.

20 pull ups.

1 set Aiken leqs- 20 squats, 20 boxjumps, 20 lunges, 20 split Jack’s.

Captain Thor. 1 big boy 4 american hammers. 1:4 ratio until 10 big boys 40 american hammers are complete.

Mosey the short way back to CHOP

Toysoldier set 40 LBC, 25 E2KS, 15 BIGBOYS followed by 20 flutter kicks IC.

For.the 3rd F I spoke a little about my experiences 30 years ago on Jan 16th president George H. W. Bush announced the start of what would be called operation Desert storm a military operation to expel occupying Iraqi forces from iraq.

Author name: Alan Jackson