Falcon Hill 3-12-19

DATE – 3-12-19

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Burt Macklin


Conditions – 32 degrees! Felt awesome! No wind!

Blocky talky

  • 20 min block ruck.
  • 3 min block plank
  • Staggered block sprints
  • 1 round Bruce Lee


COUNTARAMA – forgot this



Circuits a plenty


AO: Higgins

Q: Goldstar

PAX: Zebra, Wilson, Cobra, Goldstar

Warm up:

Lower back stretch

Side Straddle Hop x20 IC

Cherry Pickers x20 IC

.90 mile jog

Tha Thang:

2 Sets of Bruce Lee’s

x20 leg lifts

x20 flutter kicks

x20 American hammers

x20 dying cockroaches

x20 bicycles

x20 little baby crunches

x20 heel touches

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: air squats amrap

3rd person: manmakers amrap

4th person: jump rope

Circuit 2: x1

1st person: burpees x10

While person one is doing burpees:

2nd person: LBC’s amrap

3rd person: block shoulder presses amrap

4th person: jump rope

Close out with “Bring sally up” push-up challenge





Swobbles making Men

AO: Falcon Hill

Date: 3.7.19

Time: 0530

Q: Swobbles

Pax: Swobbles, Goldstar, Burt Macklin FBI

Stretch/warm up:

Bad boys

Ham string stretch

Quad stretch

Cobra/child’s pose

SSHs x 15 (in cadence)

Jog lap around track

The thang:

All exercises done with blocks

Man makers x 15 + rest pause 

Squat x 15 + rest pause

Flutter kicks x 15 + rest pause

Shoulder press x 15 + rest pause

Jog lap around track

Man makers x 20

Squat x 20

Freddie Mercuries x 20

Shoulder press x 20

Jog lap around track

Man makers x 20

Squat x 20

Flutter kicks x 20

Shoulder press x 20

Jog lap around track

Cool down

Back stretch

Arm circles


PAX: Swobbles, Burt Macklin FBI, Goldstar



Falcon Hill – 3/5/19

DATE – 3-5-19

A.O. – Falcon Hill

Q – Tails

PAX – Cobra, Goldstar, Swobbles, Burt Macklin


Conditions were cold and windy. Besides that, a really beautiful morning.

The Thang

  • Cold cold cold! We were hoping for a warm up, no such luck.
  • Started with a alternating block sprint, but our fingers froze off after half the track.
  • We modified and had a Mosey to the Sanctuary
  • There, we preformed Parking spot cardio routine – split into teams of two, alternate sprint, side sprint, karaoke, frogger, bear crawls, backwards sprint, ass kickers, high knees, hurdle sprint.
  • We then did hurdle sprints the length of the garage.
  • Mosey back to flag

COT – Prayers for work and TAP




The Ramplin’ Old Man Workout….

Date – 03/04/2019
Time – 0530
AO – Higgins
Pax – Cobra
Q – Wilson

As you get older, there are two things that start to decline: 1) your memory, and; 2)…. I forget the other.

So, I had forgotten that I had volunteered to Q today. Doesn’t matter. We may not be professional fitness trainers, but I’m pretty good at making things up on the fly.

Warm up
Imperial Walkers IC X 20
Cotton Pickers IC X 20
Arm Circles forward/reversed

The Thang:

We did a bunch of stuff. I had some 15 pound rocks in the bed of my truck. We used them for Push Presses, American Hammers, Lunges, other things….

I honestly don’t remember. We kept moving.

I also had a couple of weighted ball bats in my cab for some Club Bell work.

Oh! I remember we did some Bear Crawling followed by Crab Walks. But I hated the Crab Walk so we stopped doing that.

There were some LBCs, Merkins, Pickle Pointers, and….. there was a set of four…..

I don’t know.

And then we did some of the earlier things again.

It really was a pretty good work out. It was about 19 degrees, but we worked up a sweat AND beat the Fart Sack.

We got better. I remember that.



Dehavilland 3-2-19

Dehavilland 3-2-19

Q- Faucet

PAX- Heater, Wilson, Zebra, Swobbles

Mosey to shelter

Leg stretches, Arm circles, Cotton pickers, Side straddle hops, Mountain climbers (each x15)

Mosey out to field

7 of diamonds- 4 rounds

Merkins round 1- multiples of 7 at each stop

Imperial Walkers round 2

LBC round 3

Dying Coachroaches round 4

Mosey back to shelter- dips, shoulder taps, Bruce Lees

Mosey to field, Railroad tracks- Single file line, low plank, 2nd jumps over first, low plank, etc.

Bearmuda Triangle- 1 burpee, bear crawl to point 2 of triangle, 2 burpees, bearcrawl to point 3, 3 burpees

Jog around pond, stopping along the way for exercises


Count a rama

Name a rama