July 24, 2018 – Falcon Hill

The Runner Back Blast

AO: Falcon Hill

7/24/18

Time: 0530

Q: Bungee

Pax: Tails, Floater, Johnny 5, Cobra, Fire Drill, Bear, Heater, Popcorn, Rolly Fingers, Stamp, Cub Scout, Captain Planet, Pavarotti, Burt Macklin, Goldstar, Stamp, Swobbles, Elroy.

Warm-up:
Wind mills in cadence, butterflies, hurdler stretch.

Mosey to FTH:

Hill sprints: up- down, 20 side straddle hops, up-down.
Repeat decreasing side straddle hops by five each time. Total 8 hill sprints and 50 side straddle hops.

Mosey back to track:

Four corners-mosey the straights AYG the corners, at each corner do predetermined exercise.

First Lap: 10 Burpees each corner. Total 40

Second Lap: 20 American Hammers, ten each side. Total 80

Third Lap: 20 squats total of 80

Fourth Lap: 20 High Knees total of 80.

Circle up:
Dying Cockroach in cadence
Merkins in cadence
Leg lifts in cadence

Butterflies
Hurdler stretches

The Higgins – July 23, 2018

The Scatterbrain Workout Back Blast

AO: The Higgins

Date: 7/23/18

Time: 0530

Q: Wilson

Pax: Bungee, Cobra, Goldstar, Tails, Zebra

An expectation for being the workout Q (leader) is to post a Back Blast. A problem in doing that as a scatterbrain is that I have to now remember what it was we did.

Since there were no FNGs I gave a modified disclaimer (“Guys, this park is closed and we really shouldn’t be here…”)

We began our warm up right there in the parking lot (I knew Zebra was going to show…), with, what was it?? SSH IC (19). We continued with Cotton Pickers (IC, 16) and finished with….13 of another exercise.

My wife says that I’m easily distracted.

The plan was to get to the far end of the park to the pull up bars, so we began our Mosey around the track when I saw a piece of equipment I had never noticed before. So I positioned one Pax on each end of the picnic table for dips, one on each side for staggered Merkins, and one off each end of the table holding an Al Gore. We took a 10 count on each position and rotated.

On the road again, we made our way to the parallel bars where we again rotated through six positions for dips, modified rows and…. Guys, help me out here. I know we had another exercise there.

When I was going up, I was not diagnosed as being ADD because… well, in our neck of the woods people described what I had as being a boy.

At the pull up bars we again rotated through a series of pull ups, knees-to-elbows and a hanging L-sit. When not on a bar we were holding a plank or a variation.

The next stop was, I don’t know what they’re called, but thereare four pipes mounted about four inches off the ground. The objective was to hop over each bar. This has always scared me because if you miss and trip on one bar you are sure to smack your head on the next one, brining a whole new meaning to the term “Scatterbrain.” (Special shout-out to Cobra, who used his superior vertical leap to clear each bar by a foot.)

We veered off the path for our final stop doing some buddy assisted Merkins/Planks and Leg Curls.

We finished with our COT, but then I forgot the Name-o-Rama. But Tails wouldn’t let me forget, primarily because he likes taking selfies.

I have been diagnosed as suffering from Creeping Old Agewhich compounds my innate scattered abilities. I have noticed my short term memory is slipping, and I’m also having trouble remembering recent events, too.

But I distinctly remember Heater saying on Saturday “I’ll see you Monday.” Hey, Heater, F3 has a word for people like you.

I’ll have to look it up.

YHC,

Wilson Tog (The Old Guy)

Higgins Preblast July 23, 2018

Higgins Preblast July 23, 2018

It’s kind of interesting what information gets passed down from one generation to another. It wasn’t until my dad passed that I learned that in high school he acquired a nick name: Scatterbrain.

“Well,” I thought, “that does explain a lot.” No one ever branded me with the label, but I now attributed my organizational skills to him.

Be that as it may, join me on Monday, 5:30 a.m. at Thomas Cloud Park in Huber Heights (aka: The Higgins) and see these organizational skills arrange a workout that will leave you breathless and bewildered (“Now, why did he do that?”…)

YHC

Wilson

July 21, 2018

Saturday July 21st Q
DeHaviland; Delco Park
Ruckership 6:00am to 7:00am.
Stamp, Heater, Wilson, Floater covered 3 miles.

F3
7:00am start.
Q: Stamp
PAX: Tails, Heater, Fire Drill, Popcorn, Wilson, Johnny 5, Cubscout, Orville, BoneDaddy, Faucet, Wilson, Cobra, Zebra, The Dude, Floater.

Opening admin
Mosey to pavilion.
Stretches.

Round of Bruce Lee’s at the pavilion.
Run to far corner then 40 air squats hold until group is finished. Run to opposite corner then 20 push-ups and hold plank until group finishes. Final run back to pavilion and repeat.
One mile ran, 80 squats, 40 push ups, two rounds of Bruce Lee’s.

Slowsy to field, ended with The Deck.

Slowsy to parking lot. Count o’ rama.
End admin. PR stuff.
End at 8:00.

July 19, 1018 – Falcon Hill

7/19/18

AO: Falcon Hill/FTH

Q: Floater

PAX:

Warm up

Walking knee to chest 15 yds

Inchworm back

Walking lunge 15 yds

Butt kicks

Hamstring stretch (middle left right 30 sec)

Quad stretch (right/left)

Hip stretch (right/left)

Runners stretch

T push up (12 total 6 each side)

Neck rolls (both ways 30 sec)

Side straddle hops (20 in Cadence)

Cash In 100 Group Burpees in cadence

Mosey to FTH

CHLAMYDIA (thanks Pavarotti for the name)

Hill Sprint over hill from backside

5 Squats 10 Lunges (5 each leg)

Bernie Sanders

Al Gore for 6

Hill Sprint

10 Squats 20 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint

15 Squats 30 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint

15 Squats 30 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint

10 Squats 20 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint over hill from backside

5 Squats 10 Lunges (5 each leg)

Bernie Sanders

Al Gore for 6

Hill Sprint Wave

PAX holds plank position while each PAX takes turns doing 1 hill sprint.

Mosey back to track

Cash Out 100 group Burpees in cadence

COT

Name o’ Rama

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July 17, 2018 – Falcon Hill – HIMS out for Harambe

7-17-18

A.O. – Falcon Hill

Q – Tails

PAX – Rolly Fingers, Stamp, Bear, Firedrill, Cobra, Floater, Cub Scout, Captain Planet, Zebra, Johnny 5, Bungie, Heater, Elroy, Poltergeist, Woodchuck, Pavarotti, Bert Macklin, Swobbles.

PAX TOTAL – 19

WARM UP STAGE

  • SHOULDER ROTATION F/B – IC 30
  • ARM CROSS ASS KICK – IC 30
  • POSTERIOR SWING – IC 30
  • PULL FLAPS – IC 30
  • IMPERIAL WALKERS – IC 30
  • STANDING TWIST – IC 30

Shoulder block – trot to hill

MOUNTAIN GORILLA

  • SIT AND SCOOTCH UP HILL BLOCK TWIST ALL THE WAY. SWITCH TO HARAMBE HALF WAY UP.

Top of hill

BLOCK PARTY

  • BICEPS CURLS OYO 15
  • TRICEP PUMPS OYO 15
  • OVER HEAD PRESSES OYO 15
  • ROW PULLS OYO 15
  • SQUAT SWINGS OYO 15

Shoulder block – trot down hill March to track.

  • BLOCK PRESS BURPIES OYO 10
  • BLOCK SQUATS OYO 10
  • FLAT BLOCK LIFTS OYO 10
  • FLUTTER KICKS OYO 20
  • LEG LIFTS OYO 10

HARAMBE

  • BEAR CRAWL TO GOAL POST – DRAG BLOCK ALONG THE WAY.
  • BLOCK PRESS BURPIES OYO 10
  • ELBOW PLANK
  • EXTENDED ARM/LEG PLANK
  • (SWITCH)
  • SIDE PLANK
  • (SWITCH)

FINISH UP

  • BICEPS CURLS OYO 5
  • TRICEP PUMPS OYO 5
  • OVER HEAD PRESSES OYO 5
  • ROW PULLS OYO 5
  • SQUAT SWINGS OYO 5
  • BLOCK PRESS BURPIES OYO 5
  • BLOCK SQUATS OYO 5

Countarama

NAMEORAMA

COT – Short prayer and encouragement

PHOTO