9-10-18

A.O. – HIGGINS

Q – Tails

PAX – Wilson, Heater, Goldstar

PAX TOTAL – 4

THE THANG

• Mosey/Slowsey to shelter

• Rotation – 20 Dips, 20 Push-ups, 20 Leg raises, 20 squats. Repeat.

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

09/08/2018

Pax: Elroy, Heater

Q: Burt Macklin FBI

RAIN MONSTER

1/2 Mile warm up jog

10 P/U; 50 m Sprint; 10 P/U; 50m Lunges; 10 P/U; 50 m Suicide Sprint; 10 P/U; 1 min rest

10 S/U; 50 m Sprint; 10 S/U; 50m Bear Crawl; 10 S/U; 50 m Suicide Sprint; 10 S/U; 1 min rest

10 Squats; 50 m Sprint; 10 Squats; 50m Sprint; 10 squats; 50 m Suicide Sprint; 10 Squats; 1 min rest

10 P/U; 50 m Sprint; 10 P/U; 50m Sprint; 10 P/U; 50 m Sprint; 10 P/U; 1 min rest

1 mile run

COT

Count- O- Rama

Name- O – Rama

Date: September 7, 2018

AO: Lonely Hearts Club

Q: BoneDaddy

PAX: Elroy

As 5:30 rolled around BoneDaddy’s resolve was quickly fading as he was the only one sitting in the parking lot ready to partake in today’s adventure. Luckily, no more than a minute or so later Elroy showed up to join the party and today’s animated adventure began.

warm up:

1) 25%, 50%, 75%, 100% sprints on the soccer field to loosen things up.

2) Stretch and workout whatever muscles you need to on your own

The thang:

5 times of the following:

2-Minute Rounds

1a) 10 Burpees

1b) 200m Sprint

1c) Max-Rep Burpees with remaining time

Rest 3 Minutes Between Rounds

Scaling option: Drop initial set of burpees from 10 to 5

Score for the workout is the combined number of burpees completed after each run.

(example First Round 10 burpees, 200m run, 5 burpees Score = 5)

Elroy (Rx): 15, 12, 14, 14, 15 = Score 70 (120 total burpees)

BoneDaddy (Scaled): 10, 9, 8, 8, 8 = Score 43 (68 total burpees)

Hopefully, others will join us by playing the home game and we can add their scores to the records.

Recover, Recover

COT

Name-a-rama

Photo OP in the Dark

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger

BE A CHAMPION!

Date:  9/6/18

Time:  0530

AO:  Higgins

Conditions: 71 degrees with stifling humidity.

How stifling was the humidity? The skunk wouldn’t even show up.

Q: Wilson

Ah, but for the second workout in a row, I did not ruck the path alone. I could see the flashlight on the other side of the park.

The Thang:

I’ve upped the pack to a full twenty pounds. I do take it off when doing parallel bar swings and tucked levers.

3# Club Bell Mill

#3 Club bell Cossack Squat

7# Sledge Hammer Round the Worlds, both directions

20# Jefferson Curl

Monkey Walk

Even though the other participant was on the other side of the park, I was still engaged in typical Mumblechatter with myself, and no one was around to think I was weird.

YHC,

Wilson

Falcon Hill- 0530 HRS- 9/6/18

Pax- Burt Macklin, FireDrill, Bear, Tails, Cobra, Goldstar, Zebra

Q- Heater

Warm up/ stretch

Six laps around track (1.5 mile run)

2 min rest

Line up facing long side of the track

Sprint down to the other turn

Turn around and jog back while stopping at each pole for exercise

1 20 merkins

2 15 leg raises

3 10 burpees

Wash , rinse, repeat x4 (we almost stopped at two so we could do yoga…and it came down to a vote… since everyone didn’t vote… we did 2 more.

Stretch

Cot

Name

Pic by flag

9/4/2018

Q: Goldstar

PAX: Stamp, Tails, Popcorn, Zebra, Cobra, Firedrill, Bear,Burt Macklin FBI, Johnny5

Warm up lap around the track

B-I-R-T-H-D-A-Y Beatdown

Bruce Lee’s 36 reps of each exercise

Indian Run around the track

Roasted Pig – Bruce lee’s with merkins in between each exercise. 36 reps of each exercise

Triple Check -Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.

Hand release burpees x16

Dan Taylor – 1:4 squat:lunges x20 (10 there and back)

Alternating Shoulder Taps x36

Yul Brynner – x5 each Magnificent Seven Merkins. Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock (elbow bends only) to Wide Merkin to Merkin to Ranger Merkin (hands by ribs) to Diamond Merkin to Crucible Merkin(wide with hands facing out)to Chuck Norris Merkin(knuckle merkins).

COT

Prayer

Counterama

Namerama

Photo

AO: Higgins

Date: 9/4/18

Time: 0530

Q: Wilson

Pax: Elroy

Elroy??

Yes. Elroy. Elroy decided to come visit poor ol’ Wilson who keeps ruckin’ each week by his self.

Well, actually….. with the long holiday weekend, the poor dude probably had his first senior moment in life.  Instead of posting like he normally does on Tuesday at Falcon Hill, it felt like Monday. No matter. He rucked without a ruck. We did the normal mile with the usual stops: swings on the parallel bars and tucked levers on the pull up bar.

Claiming a gimpy shoulder, the mobility part of the workout provided enough movement worthy of anyone’s time with enough gumption to beat the fart sack while stretching less healthy areas.

PVC Workout

Front to Backs

Side to Sides

Twisters

A Walk in the Park

Bear

Crab

Monkey

Tail Gate Dip (1 rep, deep stretch)

Jefferson Curl

And the best part? The constant Mumblechatter along the trail kept the local resident skunks aware of our presence and out of the way.

9-03-18

A.O. – HIGGINS

Q – Tails

PAX – Goldstar, Wilson, Nader, Pavarotti, Cobra, Zebra, FNG.

PAX TOTAL – 8

LABOR DAY EXTRAVAGANZA 

• 1894 TEAM SQUATS, SPRINT TO BASE (COMPLETED 1460)

• 1894 TEAM MERCINS OR SHOULDER TOUCHES, SPRINT TO BASE ( COMPLETED 1380)

• 1894 TEAM SSH, SPRINT TO BASE ( COMPLETED 1500)

• 1894 TEAM LEG LIFTS, SPRINT HOME ( COMPLETED 1260)

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

Pax: Popcorn, the dude, cubscout, Goon, Wilson, FNG Andrew

Q: Heater

Mosey to the dock for stretches and a light warm up (led by Popcorn because Heater can’t show up on time)

After warmup- team run around the whole park on the path (1.25 miles).

Stopped at the .75 mark and did 25 merkins, 25 lbc, and 25 squats

Stopped at the 1 mile mark and did pull ups (each person max out)

Finished the run at the soccer fields

From goal line to goal line we did “half gassers” (sprint to the other goal line and sprint back; like one part of a suicide)

Gasser 1: we got back and did 25 merkins, 25 lbc, and 25 air squats

Gasser 2: we got back and did 10 burpees

Gasser 3: we got back and did 20 lbc, 20 dying cockroach, 20 leg raises

Gasser 4: we bear crawled one length and sprinted back.

We did a light job back to the flag for Verizon’s stretches

Count- O- Rama

Name- O – Rama

Picture by flag

9-01-18

A.O. – OAKGROVE

Q – Tails

PAX – BEAR, FIREDRILL, ELROY, BURT MACKLIN FBI, PEPPER, BONEDADDY

PAX TOTAL – 7

WARM UP STAGE

• SHOULDER ROTATION F/B

• ARM CROSS ASS KICK

• ARM SWINGS

• UPPER & LOWER BODY STRETCHES

Shoulder block – trot to field 

• 1000 TEAM SQUATS, SPRINT TO GOAL AND BACK EVERY 25 REPS

• 1000 TEAM SHOULDER TOUCHES, SPRINT TO GOAL AND BACK EVERY 20 REPS

• 1000 TEAM SSH, SPRINT TO GOAL AND BACK EVERY 25 REPS

• TEAM TUNNEL HARAMBE TO GOAL AND BACK X 2.

Shoulder block – trot to flag

• HURT POTATO 5 MIN.

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO