5/27/2019

AO Higgins

Q: Goldstar

Pax: whisper, Wilson, Zebra, Goldstar

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

20 sets of 5 – 10 – 15

COT

Namerama

Photo

AO: Dehavilland

5.25.19

Time: 0700

Q: Swobbles

Stretching:

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.

COT

Prayer

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

Photo

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.

YHC,

Wilson

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!

AO: Falcon Hill

Date: 5.16.19

Time: 0530

Q: Swobbles

Stretching:

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.

COT

Prayer

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

AO: Falcon hill

Q: Goldstar

PAX: Swobbles, anthill, Zebra, FNG, Goldstar

Warm up

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

x10- LL Cool J’s – Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat.

Mosey around track, at each pole, do 20 of each exercise

SSH

Shoulder press

Monkey humpers

Squats

Lunges

“Roasted Pig” x1

1 set of Bruce Lee consisting of the following:

10 Flutter Kicks per leg

10 Merkins

10 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

COT

Counterama

Namerama

Photo

2/12/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, whisper, chewy, Goldstar

Mosey to parking garage

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

x10- LL Cool J’s – Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat.

Tha thang:

-Do 7 reps of an exercise (

at each of the 4 corners with a mosey (or sprint) in between corners.

Round 1) 7 Burpees

Round 2) 14 Clerpins (clap mekins)

Round 3) 21 Squats

Round 4) 28 Mekins

If time allows:

Round 5) 21 SSh

Round 6) 14 shoulder presses

Round 7) 4 Yurpees

Mosey back to flag

COT

Counterama

Namerama

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