Mobility Monday

AO: Helms DeepDTG: 0530 12APR2021

PAX: Fence Post, Wilson, Cobra, Court Marshall (Q)

Warmup: top to bottom whole body rotations and stretches.

The Thang: Focused hip and squat mobility.

-Step overs
-Step unders
-Lateral figure four sitting
-Assisted deep squats
-Split squats
-Deep knee bend
-Deep knee bend stances
-Medium kneeling to talk kneeling
-Deep knee bend to tall half-kneeling

Isometric holds (1min each)
Wall sit
1/2 down Merkin
1/2 half up upright row

Core: Flutter Kicks 1 min

Count-o-rama
Name-o-rama
COT

Coupon clipping

Date: 4/12/2021 0530
AO: Smart Park
Conditions: 48F and misty

PAX: Wiggles, KiddiePool, Swobbles, Jazz Hands, Meatball, Packer, Cornelius, Ditka (Q)

Warm up: SSH, Windmills x10

The Thang:
-7 cones located across the AO
-10 reps of each exercise
-mountain climbers
-declined Merkins
-block jump overs

End with 3 LBC at each cone and pick up any broken coupons that could have been potentially been smashed with super human jazz hands. More to follow….

Video/Photo
COT

3 Year Anniversary

AO- DeHavilland
4/10/2021 @ 0700

PAX: Wiggles, Whose There?, Wilson (Q), Rosey, Ditka (Q), Nader, Fence Post, Bear, Fire Drill, Meatball, Crocket, Calvin, Tails, Floater, Zebra, Armstrong, Faucet, Packer, Swobbles, Cornelius, Holy Roller (F3 Louisville)

Conditions-perfect 65F

Warm up:
Windmills, Imperial Walkers, Burpos x 10

Exercise:
50-SSH
10- merkins
40- SSH
10- merkins
30-SSH
10-merkins
20-SSH
10-merkins
10-SSH
10- merkins

Pull up Station:
10 each
Lt. Dan’s
Pull ups
Breakdance

War Memorial Station:
10 reps, 3 sets
Incline merkins
Decline Merkins
Bulgarian squats R/L

To the Hill:
Killer B’s x 3 sets
5 burpees at the top
Bear crawl to the bottom
5 burpees at the bottom
Bernie Sanders to the top

To the Sand Pit:
Tug of war x 3 sets
Standing
Sitting
Sitting backwards

To the Flags:
Photo
Video
COT

Hot Breakfast provided by Cornelius.

Ruck lead by Armstrong with a few CSAUP surprises.

8 Apr 2021 – Falcon Hill


DATE
: 8 Apr 2021
AO: Falcon Hill
Q: Cobra
PAX: Burt Macklin FBI, Zulu, Goldstar, Fence Post

CONDITIONS: absolutely perfect

WARM-O-RAMA: butterfly, pretzel

THE THANG:

  • Stretch upper body on the way to blocks
  • Alternate 20s soldier carry, 20s down back to parking lot (~200m)
  • Harambe 2 parking spaces longways, 10x blerkins, 20x block curl, 10x block press, pickup the 6
  • Repeat for a total of 6x
  • 30s of each: plank, right plank, left plank, reverse plank
  • Repeat but with minute of regular plank
  • Alternate 20s soldier carry, 20s down back to parking lot
  • ~60m bear crawl (Cobra’s new drug, according to Fence Post)

COUNT-O-RAMA
NAME-O-RAMA
COT

4/9/21 Double Trouble @ SmartPark

Pax: Who’s There?, Floater, Ditka, Cornelius, Jazz Hands, Swobbles, H. H. Gregg (Naperville)
Q: Meatball

Condition: Free of traffic; foggy counts

Thang: Request a number from 1 – 10 & exercise. Jazz Hands said 5, Who’s There? Said LBC’s. Merkins was Q’s choice. Ended with Lunges from H.H. Gregg and a special gift from Floater (55 SSH). Each lampost doubles the reps.

1st- 5 LBC’s
2nd- 10 LBC’s
3rd- 20 LBC’s
4th- 40 LBC’s
5th- 80 LBC’s
6th- 160 LBC’s

1st- 5 Merkins
2nd- 10 Merkins
3rd- 20 Merkins
4th- 40 Merkins
5th- 80 Merkins
6th- 160 Merkins

1st- 5 Lunges
2nd- 10 Lunges
3rd- 20 Lunges
4th- 40 Lunges
5th- 80 Lunges
6th- 160 Lunges

55 SSH

COT
Pic & Vid

Thanks to H.H. Gregg for coming down range!

Outdoor Gym

Date: 4/8/2021
Time: 5:30 pm
Conditions: 64F, sunny, damp.
AO: North Park-Springboro
PAX: Armstrong, Wilson, Ditka (Q)

Warm up: SSH, Windmills x 10

The Thang:
-Exercise x 1 min, record your reps, rest for 1 min.
-Two cycles completed
-Goal is to beat your last rep total. All men meet/exceeded their personal goals. Maximum effort provides maximum results!

Exercises:
-hip twists
-box jumps
-merkins
-side lunges
-pull ups
-dot jumps
-roman chair

NOTE-no shoulders were dislocated longer than 1 minute.

COT
photo/video
punch and cookies

*Refreshments and encouragement provided by Cornelius.

Rounda Roundabout

AO: Smart Park
Date: 4/8/21
Time: 0530
Q: KiddiePool
Pax: Ditka, Meatball, Cornelius, Jazz Hands

Stretch/warmup:
Stretch arms / shoulders / legs / back

The thang:
45 min / 2.5 mile ruck round-a-roundabout. Horticulturist Cornelius assessed spring growth.

COT
Prayer
Flag to Jazz Hands
Count-o-Rama
Name-o-Rama

Blockees & Cobra Killer’s 🐍🔪

AO: Smart Park
Date: 04.07.21
Time: 0530
Q: Swobbles
Pax: Jazz Hands, Armstrong, Who’s there, Floater, Cornelius, Kiddie Pool, Ditka

SSH x 20 IC
Leg/back/upper stretches

The thang:
Each PAX takes a parking spot line. Perform exercise x 10, run to the middle of the next spots and back to your block, then take the block to the next parking spot and perform exercise x 10 again. So on for 4 total sets in each round. Round 1: Block Presses
Round 2: Block Squats
Round 3: Block Rows
Round 4: Blockees

At a parking spot on the line, perform burpee, bear crawl to the middle of the spots, perform burpee, bear crawl to end of spots, perform burpee, repeat back to start, pick up six. Next round we did the same with crab walks.

Ended with Cobra Killers🐍 🔪
One rep with the block = row, deadlift, curl, block press, and then do it all in reverse.

COT

This might be painful for a Tuesday

Date: 4/6/2021
Time: 1730
AO: North Park Springboro
Conditions: 297 kelvins (75 F)
PAX: Swobbles, Beamer, Flipper, Ditka (Q)

Warm up:
potato pickers and SSH x 10

The thang
Burpees 15
Plank for 30 sec
Merkins 15
Mountain climbers 60 sec
Squats 30
High knee 60 sec
Burpees 15
Merkins 20
Plank 60 sec
V-up 15
Lunges 15
Merkins 15
LBC 40
Burpees 20
Merkins 15
Plank 60 sec
Jump squats 20
Dips 20
Hindu merkins 10
Flutter kicks 30 sec
Burpees 25
Merkins 20
Squats 50
Flutter kicks 20
Hello Dolly 20

COT
Video/Photo

Yes, it was painful. Get your rest, there are more beatdowns this week!