Q by Committee…

Date – 3/30/2019
Time – 0700
AO – DeHavilland
Pax – Faucet, Wilson
Q – ……

There was no Q today. No one stepped up. Today marked our 52nd consecutive Saturday workout at Delco Park, completing our first year. But with no Q, Faucet and I rolled uncontrollably on the ground in anguish crying, “No Q! No Q?! Whatever will become of us???”

Yeah, right. We took turns….

We started with a mosey around the pond. Twice. A year ago I don’t think I could last a quarter of a mile. Last October I know I fell short on a half mile run. In January I made it around the half mile trail. Today: a full mile non-stop.

Yes, I’m bragging. But not on my physical prowess. I have made progress over this last year because a group of guys have been willing to get together on Saturday mornings (and Mondays, too) and sweat together. It works.

We slowsied to the memorial area where we rotated through:

  • pull-ups/chip ups
  • declined/inclined crunches
  • Bulgarian slit squats
  • inclined Merkins

Back in the parking lot we moved to some shoulder mobility movements with PVC poles and weighted ball bats, followed by:

  • SSH
  • Imperial Walkers
  • Air Squats

Another mosey to the gazebo for a final round of Merkins.

Count-o-rama (didn’t take long…)

It doesn’t take a big group to get better. All it takes is showing up.



Burt Macklin Beat Down

AO Falcon Hill
Q: Burt Macklin FBI
Pax : Goldstar, Tails, Swobbles, Pav
Mosey with blocks to hill
Run 25m with blocks, 10 Merkins, run 25m 10 sit-ups, run to top of hill, 10 man makers, run to other side 10 squats, top of hill10 man makers. Rest
Repeat with core excersizes and repeat with all curls.
10 man makers as group
Put blocks away
Name o Rama 

Pearls on a String

AO: Falcon Hill

Date: 3.26.19

Time: 0530

Q: Swobbles


Quad stretch

Cotton pickers

Bad boys

The thang:

Pearls on a string


Burpee x 10 (10 rounds)


Air squat x 10 (10 rounds)

Stopped at Falcon Hill for 2 rounds of this with 3 sprints up and down hill between rounds

Bruce Lee’s x 20 each

  • Leg Raises
  • LBC’s
  • Dying Cockroaches
  • American Hammers
  • Flutter kicks
  • Freddy mercuries 


PAX: Swobbles, Burt Macklin FBI, Zebra, Goldstar

Higgins 3-25-19

DATE – 3-25-19

A.O. – Higgins

Q – Tails

PAX – Wilson


Conditions – A warm, wet, and windy 50!


  • Mosey to shelter
  • Stretches
  • 3 rounds of Burp-it – Leg raise hold whilst playing bop-it. Every failure results in 2 BURPIES from each pax member. Next round was standing – every twist = squats, pull = overhead claps, bop = we aren’t sure yet. Failure results in 2 BURPIES.
  • Mosey back to flag


COUNTARAMA – forgot this



The Neanderthal Workout

AO: DeHavilland (a.k.a., Delco Park)
Date: 3/23/2019
Pax: Tails, Zebra, Sox (Kotter!), Bonedaddy (DL, Official Timer)
Q: Wilson

Warm-up with a mosey around the trail with COP at the half-way point (SSH x 20 IC) and at the end (Imperial Walkers x 20 IC).

The Thang:

Wilson has the subconscious urge to smash thing.

Using Tabata Time, each Pax begins at one of the stations, exercise for 20 seconds, rest and rotate to the next station in 10 seconds, rinse/repeat for 8 cycles.

The stations:

1. 25# medicine ball smash
2. 7# sledge hammer/tire smash
3. punching bag smash (straddle the punching bag and smash the pudding out of it)
4. big boy sit ups with 25# medicine ball held overhead

Repeat this cycle four times, but between each cycle:

Mosey 40 yards and on the return trip
carioca right
carioca left

With time remaining, Q delegated and we finished with:

S3 (Sox Squat Special): From a kneeling position, jump into a squat position;
Smurf jacks;
Jump squats;
Superman Merkins



Rainy and 43 Degrees: We’ll take it!

AO: Falcon Hill

Date: 3.21.19

Time: 0530

Q: Swobbles

PAX: Swobbles, Burt Macklin FBI, Cobra, Goldstar


Stretch on your own

The thang:

Down one side of the track…

Exercise x 10 at start

Jog to point 2

Exercise x 10

Jog to point 3

Exercise x 10

Jog to point 4

Exercise x 10 with block

Jog back to start


Exercises: Squats, merkins, shoulder taps, side startle hops, burpees

Block exercises x 15: block rows, squat thrusters, curls

Jog 1.5 laps back to start




PAX Brick Q


AO: Falcon Hill

Q/PAX: cobra, Burt Macklin FBI, Swobbles, Goldstar, Pavarotti

Warm up:

1.5 lap around the track and collect bricks

Each PAX leads 5 exercises with Bricks

Burt Macklin FBI: Curls, over head press, wrist curls, skull crushers, curls

Run a lap

Cobra: Curls, presses, skull crushers, curl presses, curls

Run a lap

Swobbles: Squats, Merkins, Flutter Kicks, Merkins, Squats

Run a lap

Pavarotti: leg lifts, dying cockroaches, American hammers, Freddy mercuries, LBC’s,

Run a lap

Goldstar: Kettle bell swings, alternating side planks, bench press, shrugs, manmakers

Put back bricks and run to flag






AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar, Tails

Warm up:

Get loosey goosey

Side Straddle Hop x20 IC

1 mile or so jog around jog

Stop to pick up the six with burpees and squats.

Tha Thang:

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: squat brick thrusters amrap

3rd person: jump rope

Circuit 2: x2

1st person: x10 burpees

While person one is doing burpees:

2nd person: kettle bell swings amrap

3rd person: jump rope

As PAX, sprint across lot, when back, do 10 burpees, home the six with a plank.

Circuit 3: x1

1st person: sprint across lot and 10 burpees

While person one is doing sprinting & burpees:

2nd person: manmakers amrap

3rd person: jump rope

LBC’s for the last 2 mins. As many as you can then plank.





March 16, 2019 – DeHavilland


DATE: March 16, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Faucet, Rosey, Wrong-Way, FNG (Tim Salas)

Five HIMs greeted me this morning for another chilly morning as winter hangs on. After excitedly greeting and introducing our FNG and a quick recital of the F3 mission, we moseyed to the Dock House, for the COP:

Side Staddle Hops IC x 30

Cotton Pickers IC x 20

Imperial Walkers IC x 20

Merkins IC x 20

Zebra Butt-Kicks OYO x 20/leg

LBCs IC x 20

Then we moved on to…

The Thang:

PAX counted off 1-6, then me moseyed around the track. Starting with 1, each PAX picked an exercise to perform at strategic locations along the path. 1 picked the first exercise and 2 pick the reps and so on. When we got to 6, we snaked it back down. Exercises included Merkins, Superman Merkins, Slow Deep Squats, Bear Crawl, LBCs, Jump Squats and that break dancing move Wilson came up with – what a BDS! At the pull-up bar we broke into 3 groups of 2 for 10 pull-ups, 10 merkins and 10 LBCs. Rosey joined the BDS action as he performed hand release pull-ups. We also paused at the flag/memorial section of the park for 20 one-legged squats/leg, 20 incline merkins and 20 decline merkins. Upon arriving back to the shovel flag, we had a few minutes remaining so we finished off with 6MoM! Yeah buddy!!!


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Hill fun!

AO Falcon Hill
Q: Burt Macklin FBI
Pax : Cobra, Zebra,Goldstar
1 1/2 lap warm up to blocks, blocks to hill
5 man maker as group. One pax climbs hill with block while remaining pax conduct strength and conditioning exercises with blocks. Climber begins S&C excercise while next man begins climb. 5 man makers as group when all pax at top of hill. Group walks down hill. Repeat. 
S&C exercicises: curls, over head press, block over head calf raises, squats
Put blocks away , 1 1/2 lap cool down.
Name o Rama