Date: 4-30-2019
Time: 0530
AO: Higgins
Q: The Ancient One

The Thang:

1 Mile Ruck
Shoulder Mobility Drills

Nice, easy way to get back into working out without overdoing it or if you’re rehabbing an injury. Tuesday/Thursday, Cloud Park, 5:30 a.m.

Get it done and get to work.

The Parking Lot Workout (because that’s what it was….)

Date: 4/29/2019
Time: 0530
AO: Higgins
Pax: Cobra, Goldstar, and the LIFO, Tails


Cotton Pickers X 12 IC
Windmills X 12 IC
Arm Stretches

3 lap mosey around the parking lot (because that’s where we were….)

The First Thang:

Tabata Timing 4 exercises, 2 sets

  • Mountain Climbers
  • Squats
  • Freddie Mercury’s
  • Merkins

The Second Thang:
For stations – Tabata timing

  • Tailgate dips
  • 25# DB curl
  • 25# DB press
  • 25# ball Thruster

Bear Crawl
Crab Walk
Monkey Walk

And as a grand finale, a couple of rounds of F3 craps.



AO Falcon Hill
Q: Burt Macklin FBI
Pax :Goldstar,Swobbles, Anthill
Jog to blocks
5 man makers+ 5 sets of upper body S&C exercises with blocks  + 5 man makers
Take a lap
5 man makers+ 7 sets of core S&C exercises with blocks + 5 man makers
Take a Lap
5 man makers+ 7 sets of lower body S&C exercises with blocks + 5 man makers
rotation of ascending man makers to 5 total
Put blocks away
Name o Rama 

A little bit of everything


AO: Falcon hill

Q: Goldstar

Pax: Anthill, Floater, Burt Macklin FBI, Goldstar

No warm up, small leg stretches to prepare for running.

Tha Thang:

Run .25 miles, stop, so the following:

Burpees x5

Squats x20

LBCs x20

We did 4 sets of those and ended up at the playground where we did a set of roasted pig.

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 Heal touches

10 Merkins

We then picked up and ran back to the track. We ran a half a lap around and ended up at the blocks. We did the following exercises here:

Curls AMRAP, plank when you can’t do anymore

Over head presses AMRAP, plank when you can’t do anymore

Manmakers AMRAP, plank when you can’t do anymore

Mosey back to the flag






AO: Higgins

Q: Goldstar

Pax: Wilson, Goldstar

Warm up stretching on your own.

Tha Thang:

Continuous mosey around the track. Every .25 miles, do 20 merkins and 20 LBC’s.


160 merkins

160 LBCs

According to Fitbit, we did 2.22 miles.

Bonus round:

To the song by Cardi B – I like it

It’s 2 – 32 counts of push ups – 4 counts each – out, down, up, center

Then tricep push ups down 2, up 2

Then hold plank for refrain

Repeat – 3 times through

Wilson’s shoulder was being a turd so he modified the bonus round with squats.





Wet day

AO: Dehavilland

Date: 4.19.19

Time: 0700

Q: Swobbles


Quad stretch

Arm kettle swings

Bad boys

Cobra/child’s pose

The thang:

High knees (10) + jump lunges (10)

Narrow merkins (10) + wide merkins (10)

Toe touches (10) + leg press/arm extension abs (10)

Mountain climbers (10) + shift over 2 and repeat

Crab leg toe touches (10) + kick throughs (10)

Jog lap x 2

Side straddle hops at each corner x 15

Repeat as time allows


PAX: Captain Planet, Tails, Faucet, Zebra, Wilson, Bone Daddy, Swobbles

15 April 2019 – The Higgins

DATE: 15 Apr 2019
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Goldstar, Wilson

Conditions: WIND

Warmup: bad boys, these guys, 20x windmills IC, calf stretch OYO

The Thang:

  • After each increment, performed a 30 second plank, counting down in a ring
  • 2, 4, 6 Yurpees
  • Run to top of hill
  • 6, 4, 2 Yurpees
  • Run to bottom of hill
  • 5, 10, 15 Big-boy situps
  • Run to top of the hill
  • 15, 10, 5 Big-boy situps
  • Run to bottom of hill
  • 5, 10, 15 Spidermans
  • Run to top of the hill
  • 15, 10, 5 Spidermans
  • Run to bottom of the hill
  • Mosey to flag
  • Suicide sprints: 1 PAX performs suicide sprint while remaining PAX perform dips
  • Two laps around the parking lot


Good morning, Dayton!

Date: 04-13-2019
Time: 0700
AO: DeHavilland (Delco Park)
Pax: Burt Macklin, FBI, Swobbles, Bone Daddy, Tails
Q: Wilson

Warm Up in the Parking Lot

Imperial Walkers IC X 20
Windmills IC X 20

The Thang:

Getting the toys from the toy box, we proceeded to the edge of the soccer field where we established 5 stations.

  • Sledge hammer/tire smash
  • 25# Medicine ball situp
  • 25# Sandbag Round the World
  • 15# Dumb bell swing
  • 25# Medicine ball Push press

Work for 20 seconds, rest 10, repeat.
After 2 sets at the station, rotate to the station.
Each Pax visits each station for a total set of 10 minutes.

Proceed to the soccer field where over 40 yards we performed a variety of sprints, bear crawl, crab walk, carioca left and right, shuffles, moseys and sloweys.

Back to the COP, same timing as before.

  • Tire jump
  • Elevated merkin right
  • Elevated merkin left
  • Sandbag push press
  • Triceps press

Another round of sprints, bear/crab stuff, etc., etc.,…

Final COP with makeshift club bells

  • Round the world
  • Grave diggers
  • Squats
  • Big arm swings
  • Step lunges

With a few minutes remaining, we engaged in an F3 crap shoot – hand-made dice with one die having exercises instead of numbers: Merkins, LBCs, Freddie Mercurys, Squats, Burpees and the F3 logo as wild/dealers choice. Tossing the number X 3 for the number of reps to be performed.

Swobbles gave us 18 Burpees.



And a good time was had by all….



Blocked by Burt Macklin FBI

AO Falcon Hill
Q: Burt Macklin FBI
Pax :Goldstar, Cobra, Swobbles
Jog to blocks
10 man makers+ 7 sets of upper body S&C exercises with blocks 
Take a lap
10 man makers+ 7 sets of core S&C exercises with blocks
Take a Lap
10 man makers+ 7 sets of lower body S&C exercises with blocks
Put blocks away
Jog 2.5 laps
Name o Rama