Falcon Hill- 11/29/2018

Falcon Hill- Thursday- 11/29/2018

Pax- Cobra and Goldstar
Q- Heater

Only three pax braved the cold morning today, with temperatures sitting at 24 degrees.

We began by stating the F3 mission and going over the disclaimer

Circled up (triangled) and stretched out

Mosey on to FTH

We ran backwards up the hill and then ran back down and immediately ran forward up the hill. We did this four times. After the first one we did 10 burpees, after the second we did 25 merkins, after the third one we did 50 LBC, and the last one we did 30 squats.

Slowsey back to the track and run one lap to get back to the flag

We did 10 merkins, 10 wide merkins, and 10 diamond merkins. Then sprinted 50 yards and back.

We did 30 LBC, 30 leg lifts, and 30 flutter kicks. Then sprinted 50 yards and back.

We did 20 merkins, 10 wide merkins, 5 diamond merkins. Did wall sits for 90 seconds.

We took a mosey around the track.

Came back and stretched





Thursday Ruck at Cloud Park

“There is no such thing as over-training. There is only under-recovery.” Bobby Maximus

AO: Higgins

Date: 11/29/2018
Time: 0530
Conditions: A bit windy, 26 degrees

The Thang:

1 Mile Ruck, 10#
Toes to the Bar
Bear Walk
Scorpion/Step Through/Back Bridge
Tabata Jump Rope

We’re on the back side of Thanksgiving. I literally picked up 5 pounds between Wednesday and Saturday last week. Three of them are gone. In another week I’ll be back to Pre-Thanksgiving weight.

Where will you be in another week? After the first of the year? Holding your own? Or being owned by the calories calling?

You can always find a goooooooooooood reason to not work out. But it’s like I read on a plaque about forty years ago: “When you wear your body out (by not taking care of it), where will you live?”

It’ll still be in your body. You’re going to hurt, so you might as well hurt in a healthy manner. Saturday at Delco Park (DeHavilland), 0730.



Falcon Hill 11-27-18

DATE – 11-27-18

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Heater, Broady


  • temp 24 degrees and windy. Little snow on the ground, but track is clean.
  • Warm up stretches 5 min
  • Lap the track 5 min
  • Plank/leg raise intervals 5 min
  • Lap the track/mountain climber intervals 5 min
  • Plank/leg raise intervals 5 min




A walk in the park…..

I’ve read recently that walking backwards can help your memory (seriously, you can Google it!). So I thought I’d experiment with it, and yep, it works. I will never forget exactly where I tripped because I couldn’t see where I was going….

AO: Higgins
Date: 11-26-2018
Time: 0530
Conditions: Very windy and 27 degrees.
Q: Wilson

The Thang:

1 mile ruck with 10#
PVC shoulder workout
4# club bell
round the world

club mill

4 minute jump rope

OK, I was pulling your leg on that opening. I didn’t fall, but I did walk backwards some. It just seems like a natural direction for me.



Higgins, November 26, 2018

Time: 0530
Conditions: Windy 48 degrees
Pax: Cobra, Zebra
Q: Wilson

Warm up

  • 20 SSH IC
  • 10 Windmill IC
  • 20 Cotton Pickers IC
  • Arm Circles
  • Hip Circles

The Thang
Mosey to the Picnic Shelter

Tabata Insanity – Tabata Protocol (20 second exercise, 10 rest, 8 cycles)

  • American Hammers
  • Picnic Bench Dips
  • Air Squats
  • Merkins with Shoulder Taps
  • LBCs
  • Humpers

Mosey back to the flag for:

  • Calf Stretch
  • Deep Squat Held in Position, followed by:


Extra Credit!!

Slowsy back to the picnic shelter (Cobra left his hat….)



11-24-18 Dehavilland

DATE – 11-24-18

A.O. – Dehavilland

Q – Tails

PAX – Wilson, Heater, Wrong Way, Zebra, Faucet, Bone-daddy,


  • Really great weather! Cool temp and humid. It had rained a lot the night before, so everything was wet. We started off with a jog around the lake. My plan was to take the pax to a shelter, so we would have a dry spot to be on our backs. As we headed that way I saw that Bone-daddy and Wrong Way we’re pulling in, late. So we stopped at the gazebo to do some dynamic stretches.
  • After this we went to the shelter.
  • 200 SSH IN CADENCE – 20 count sets, 5 sets with 10 seconds breaks.
  • 100 Squats (same format)
  • 20 push-ups, 50 shoulder touches (same format)
  • 30 second plank x 4
  • 30 second leg plank x 4
  • Jog back around the lake, stopping from time to time to do some shoulder stretches.
  • Stopped at the BMX track and considered running it. Decided against it, as we didn’t want to mess up the track while it was mud. Will try again when dry.

COT – Giving thanks.



Happy Thanksgiving

“Thanksgiving was yesterday!”

Yeah, I got busy. But not too busy to post for a workout.

AO – Higgins
Date – 11/22/2018
Time – 0530

The Thang:

15#, 1 mile ruck

Followed by going to the grocery store that opens at 0600 for the last minute items M needed for the family festivities.

I’ve already been trained to get up early. It paid off this morning.



Thanksgiving Day workout Falcon Hill 11-22-2018

AO Falcon Hill
Q: Burt Macklin FBI
PAX: Goldstar, Cobra, Zebra, Heater
Workout: The Big Gobbler
10x 4 count P/U; 10x 4 count jumping jack; 10 x air squats; 10x burpees
1/2 mile AYG run
Mosey to Falcon Hill
3 rounds of:
10xP/U; sprint up and over hill; 10xS/U; sprint up and over hill;10x burpees
Heaterbag relays: each man carries the Heaterbag around track while others complete 20 P/U; 20 S/U; 10 Burpees. Rotate until all pax carry bag once.
Fellowship at Starbucks Kettering + Tails

A Light Snow for a Light Workout

AO – Higgins
Date – 11/20/2018
Time – 0530
Q – Wilson

“I don’t have time to work out, especially this week with the holiday. There’s too much to do!”

Yeah, that’s why we like the gloom. Nobody is going to distract you.

Warm up
Arm Circles

Hip Circles

Hip Bends

Side Bends

Club bell workout
Wrist Rolls

Round the World Right/Left
Club Mills Right/Left

Tail gate workout
Deep Static Dips

25# Bent Over Row, Right/Left

Jump Rope Tabata

Only a 20 minute workout.

Thanksgiving. Are you thankful to Sky Q for the body He’s given you? Do you show how thankful you are? How?

Join me Thanksgiving morning at 0530 at the Higgins (Thomas Cloud Park) and we’ll do another short workout as a preemptive strike. You know you’re going to consume more calories than necessary in the afternoon. At least I am.



Falcon Hill- 11/20/2018

Falcon Hill- 11/20/2018

Pax- Goldstar and Zebra

Q- Heater

Warm up, three laps
Stretch it out

Team up, Dora 1,2,3

Down track to certain point, toss heavy bag over your shoulder and back

100 push ups
200 squats
300 lbc


Lap around track

Sprint 80 yards then do 20 merkins
Sprint 80 yards then do 20 wide merkins
Sprint 80 yards then do 20 diamond merkins
Sprint 80 yards then do 10 burpees

Lap around track

Stretch it out

Pic by the flag