Falcon Hill – 11.12.19

AO: Falcon Hill

Date: 11.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch (newly named quad stretchingtons)

Bad boys

Arm circles (forward/reverse)

Side straddle hops x 15 in cadence

Mountain climbers x 15 in cadence

Bruce Lee’s x 15 in cadence

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches

⁃ American Hammers

⁃ Scissor kicks

⁃ Freddy mercuries

⁃ Heel touches

The thang:

In parking garage

Start at back of garage – perform exercise x 1

Run to middle of garage – perform exercise x 2

Run back to start – perform exercise x 3

Repeat back and forth up to 10

Round 1 – merkins

Round 2 – squats

Round 3 – burpees

COT

Prayer

PAX: Crockett, Tails, Goldstar, Swobbles

100 Burpees, 1 Mile Run, Roasted Pig & A Partridge in a Pear Tree

11/11/2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Tails

Warmup:

SSH X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Windmills X 10 IC

Imperial Walkers X 20 IC

Mosey around track

50 burpees in increments of 10

5 pull ups

50 more burpees, increments of 10 x2

Increments of 20 x1

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

Dehaviland 11-9-19

DATE – 11-9-19

A.O. – Dehaviland

Q – Tails

PAX – San Diego, Wilson, Calvin, Ricky Tail, Zebra, Swables, Segundo (F3 Charlotte)

PAX TOTAL – 9

Conditions – Little but of light, 29 degrees , lite wind, cloudy!

Workout:

  • Stretching
  • Jog around track
  • Rotation of SSH And Squats 10-50s
  • Jog around the track
  • Death bowl (aka half pipe of doom) – up and down the hill (both sides) increasing burpees 1-10 on each rotation.
  • Cool down stretches

COT – TAP

COUNTARAMA

NAMEORAMA

PHOTO

Falcon Hill – 11.7.19

AO: Falcon Hill

Date: 11.7.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Leg stretch on wall

Bad boys

Arm circles

Quad stretch

Leg stretch

Side straddle hops x 15 in cadence

The thang:

Grab blocks

Exercise with block x 15, 3 rounds per exercise

Run to light post and back between rounds (approx. 20 parking spaces)

Exercises: block press, block row, block swings, leg lifts with block

COT

Prayer

PAX: Goldstar, Zebra, Crockett, Phone Home, Swobbles

Higgins 11-4-19

DATE – 11-4-19

A.O. – Higgins

Q – Tails

PAX – San Diego, Wilson.

PAX TOTAL – 3

Conditions – Dark dark dark, Cool, no wind, cloudy!

Workout:

  • Stretching
  • Jog around track
  • Jog to shelter
  • Super 21 – SSH and Squats countdown from 21.
  • 21 burpees
  • Jog around the track
  • Cool down stretches

COT – TAP

COUNTARAMA

NAMEORAMA

PHOTO

A Frosty Mornin’

Date: 11/2/2019AO: Dehavilland
Q: Crockett
PAX: Elroy, Wilson, Carmen San Diego, Burt Macklin FBI, Calvin
Warm-Up:
– SSH IC x20
– Sun gods (20 sec. each direction)
– Windmills IC x20
– Mosey to the bmx parking lot

The Thang:
-10-Minute Dora (teams of two. PAX 1 runs across the parking lot and back while PAX 2 does 21 reps of a given exercise. Whichever PAX finishes first planks to wait.) Exercises were merkins, squats, and 4-count flutterkicks. Do this for 10 minutes.
– Mosey around the bmx course
– Moroccan Nightclubs IC x21
– Imperial Walkers IC x21
– Big Boy Situps OYO x21
– Moroccan Nightclubs IC x21
– Imperial Walkers IC x21
– Mosey around the bmx course
– Moroccan Nightclubs IC x21
– Rednecks IC x21
– LBCs OYO x21
– Moroccan Nightclubs IC x21
– Rednecks IC x21
– Mosey back to flag
– Sun gods OYO

SHOUT-OUT: Happy 7th birthday to Calvin!