Falcon Hill – 12.12.19

AO: Falcon Hill

Date: 12.12.19

Time: 0530

Q: Swobbles


Bad boys

Overhead bad boys

Arm circles

Cobra stretch

Child’s pose

Quad stretch

Leg stretch

Cotton pickers x 15 in cadence

Side straddle hops x 15 in cadence

Mountain climbers x 15 OYO

The thang:

Run to each light post and increase reps + 5 at each (except burpees + 2)

Merkins x 5, 10, 15, 20, 25

Squats x 5, 10, 15, 20, 25

Flutter kicks x 5, 10, 15, 20, 25

Burpees x 2, 4, 6, 8, 10 and 1 at each pole on the way back



PAX: Zebra, Goldstar, Tails, Stamp, Crockett, Swobbles

Super 21


AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar


SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Squats – 40
Merkins– 30

Monkey Humpers – 20

Burpees – 10

Tha Thang:

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 sit-ups






Date: 12/7/19
AO: DeHavilland
Q: Crockett
Weather: Clear and frosty, 24°F
PAX: Wilson, Faucet

Sungods OYO x20
Bad Boys OYO x20
SSH IC x20
Cottonpickers IC x10
Windmills IC x10
Mosey to the BMX parking lot

The Thang:
Using 4-Station Down-and-Back
– Squats x20
– Karaoke to next station
– LBC x20
– Run backward to next station
– Imperial Sumos x20
– Karaoke (other side) to next station
– Flutterkicks x20
– Pick up the 6
– Turn around!
– Blades of Steel x20
– Karaoke to next station
– Leg Lifts x20
– Run backward to next station
– Merkins x20
– Karaoke (other side) to next station
– Mountain Climbers x20
– Pick up the 6

4-Station Down-and-Back x2
Mosey a lap around the BMX track
4-Station Down-and-Back x1
Mosey back to the flag
Shoulder Pullbacks IC x5
Broken Cottonpicker



December 3, 2019

AO: Falcon Hill

Q: Goldstar

Pax: Stamp, Anthill, Swobbles, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

SSH x15

Cotton Pickers x 15 IC

SSH IC x 15

Windmills x15

SSH x15

Merkins IC x20

Money to the blocks

Pax is to give maximum effort for each exercise and do the max amount of reps. Hold a plank after each max out. Run one lap.

Cinder block squat

Cinder block overhead press

Cinder block squat with over head press

Cinder block bent-over row


1.5 victory lap





Turkey Day Beat Down


AO: Falcon Hill

Q: Goldstar

PAX: Goldstar, Tails, Swobbles, Nader, Wilson



Tha Thang

x10 burpees

Run to the garage.

Do burpees x10

Run up stairs.

Do burpees x10

Run down stairs.

Do burpees x10

Run back to the flag.

Hold overhead claps to pick up the six

Run to the hill.

x10 burpees

Bear crawl up hill

x10 merkins

Backwards down hill

x10 burpees

We did this 3 times getting in our 100 burpees

We flipped a coin to determine to end or do one life thing. Wilson called heads and it landed on tails. So we did a set of roasted turkey!

Roasted Turkey

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





Burt Macklin FBI Baby Boy Beatdown 11/26/2019

AO Falcon Hill 11/26/2019


Q: Burt Macklin FBI

Pax: 3x FNG, Stamp, Goldstar, Nader, Swobbles, Burt Macklin FBI

Kinetic stretching to field house : high knees , karaoke, walk and touch.

Blocks to school side light posts

10 xPU, sprint to pole 3; 10xPU, sprint to pole 0; suicide sprint, 10x PU; sprint to pole 1, bear crawl to pole 0, 10 man makers.

Round 2 is SUs instead of PU and lunges instead of bear crawl.

Round 3 is airsquats instead of SU. No lunges.


Wrong Way took a Wrong Turn


AO:  DeHaviland

Q: Wrong Way Goldstar


PAX: Faucet, Nader, San Diego, Zebra, Elroy

We waited. Then we waited. Then we grew weary. Our Q has fartsacked! In this YHC realized it was time to take lead. YHC called for a warm up:

Warm Up:

SSH: IC x20

Cotton Pickers: IC x20

Baby Arm Circles: IC x20

Windmills: IC x20

Imperial Walkers: IC x20


This was Goldstar’s first Q at DeHaviland. YHC decided to not let up on the PAX today. So we were going to utilize all of the spots we could but also doing YHC’s favorite, 100 burpees. First off we mosey’d on over to the dock. Our this is where we did our first 20 burpees. YHC instructed to hold a plank or do a push up and reach one hand in the air, rotating sides until the six was finished.

Then we mosey’d again. Original thought was to do a regular jog, 10 burpees, jog, 10 burpees until the end. However, PAX was instructed to do 10 more burpees, hold the six and then we took a different direction…

Next we mosey’d up to the flag memorial area of the park. Here each pax was instructed to do 20 jump ups on the ledge and 50 airsquats. After the six was finished, we then did 20 incline push ups IC followed by 20 decline push ups IC. As if that was not enough, we then did 20 dips IC. The only way to describe our arms was “jello”. This was not going to get in the way of our 100 burpees though. If you’re keeping count, we are at 30 at this point and this is where we did our next 10.

On our trip back down toward the lake-pond thing, an abandoned tennis ball was procured. We walked down the grassy knoll and checked on some belongings that were left behind on a park bench. No identifying items were found, so the bag was left behind. Now, about that tennis ball…

YHC decided it was time to finish our burpees. However, with our new tennis ball, we were going to do this by playing a game a fetch all the way back to the flag. YHC asked for a 10 count at each stop, then did a quick pitch of the ball and counted down from 5. PAX then sprinted to the ball and did their next set of 10 burpees. We did this all the way back to the flag completing the 100 burpees.

Once back to the flag, we had 5 minutes to spare. YHC doesn’t like to waste time so we immediately headed into our last exercise. A half set of roasted pig. We were able to get in a set of leg lifts, pushups, flutter kicks, push ups, american hammers and pushups.

This completed our beatdown.