Monster Sprints

AO Falcon Hill
Q: Burt Macklin FBI
Pax : Swobbles, Zebra, Brush Fire , Pavoratti, Slip and Slide (F3 KC)
Mosey 1 lap
Monster sprints:
10 merkins, Sprint 40m, 10 merkins, Sprint 40m, suicide Sprint, 10 merkins, sprint down /lunge back.
Repeat 10 sit ups / bear crawls
Repeat 10 squats / inch worms
Repeat 5 burpees/ broad jumps
Cool down 1 lap
Name o Rama 

POAS burpees

AO: Dehavilland


Time: 0700

Q: Swobbles


Quad stretch

Toe touches

Bad boys

Arm circles

The Thang:

Pearls on a string with 100 burpees each.

Bruce Lee’s x 20 each

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

Moment of silence for those lost in service of our country.



Pax: Whisper, FNG, Elroy, Faucet, Wilson, Bone Daddy, Swobbles


Sorry You Missed It….

Date: 05/21/2019
Time: 0530
AO: Higgins
Q: Wilson

The air was crisp, but not cold. Jacket weather. It felt good. Honey suckle filled the air. It smelled very good. The birds were so loud even I could hear them. It sounded great. The sky was filled with broken clouds with the colored light rising over the horizon. It looked fantastic! What could make for a better morning ruck??

Bacon. Taste was the only sense neglected, and you can never go wrong with bacon.

It was a great ruck.

Sorry you missed it.



Pyramid scheme to get better

AO Falcon Hill
Q: Burt Macklin FBI
Pax :Goldstar, Cobra, Pav, Anthill
Mosey to hill
Merkin/Sit-up pyramid to 30 from 5, intervals of 5. Sprint hill between sets. 180 merkin/sit ups total ;3x hill sprints with 5 four count burpees between sets.15 hill sprints total 15 burpee total.
Name o Rama 

May 20, 2019 – Higgins

Run Around the Bike Path and Things

DATE: May 20, 2019

AO: Higgins (Tom Cloud Park – Huber Heights, OH)

Q: Zebra

PAX: Cobra, Whisper

I drove into Higgins hot and in the nick of time for today’s beatdown. Cobra and Whisper were talking about animals as they patiently waited. We started with a mosey around the parking lot then a short COP:

Side Staddle Hops IC x 20

Imperial Walkers IC x 20

Zebra Butt-Kicks OYO x 20/leg

Then we moved on to…

The Thang:

We counted off 1, 2, 3 for purposes of rotating pick of exercises, then me moseyed onto the bike path. At the first stop, Whisper lead us with 25 squat jumps. The next stop Cobra had us do 20 Supermans. As we arrived at the pull-up bars, it was my choice and yes, you guessed it – 10 Pull-Ups! Then we moseyed up to the shelter where Whisper had us do 20 dips. We then took off to the hill where Cobra lead us with a 60 sec decline plank. Next, we moseyed up the hill, around the parking lot and to the shelter where I lead us with 20 one-legged squats, 20 incline Merkins and 20 decline Merkins. Lastly, we moseyed back down the hill where we finished off with 20-rep Bruce Lees!

We then had some combo COT/stretching action, prayer, video and pic. I also shared Monday Motivational Speech: Be Like a Shark!

Roasted LEGOs

AO: Falcon Hill

Date: 5.16.19

Time: 0530

Q: Swobbles


Stretch on your own

Warm up:

Mosey to blocks

The thang:

Roasted pig with blocks

Bruce Lee’s with block exercises between

Round 1: Block Press x 10

Round 2: Block Curls x 15

Round 3: Block Swings x 10

  • Leg Raises x 20
  • Round 1, 2, 3 exercise
  • LBC’s x 20
  • Round 1, 2, 3 exercise
  • Dying Cockroaches x 20
  • Round 1, 2, 3 exercise
  • American Hammers x 20
  • Round 1, 2, 3 exercise
  • Scissor kicks x 20
  • Round 1, 2, 3 exercise
  • Freddy mercuries x 20
  • Round 1, 2, 3 exercise

Heel touches x 20

Man Makers x 10

After roasted pig rounds are over, each HIM runs one at a time back to start. Those at start and end of this run are doing burpees.



PAX: Goldstar, Tails, Gambler, Ant Hill, Floater, Burt Macklin FBI, Cobra, Swobbles