HIM: 2, Fart Sack: 0

Date: 05-07-2019
Time: 0530
AO: Higgins
Pax: Chewy
Q: Wilson

Two amiable gents began the morning at Thomas Cloud Park (a.k.a., Higgins) with a 1 mile ruck to get the blood flowing. Concerning rucking, a fellow Pax has noted, “It’s just walking!”

Aye!

And it’s not lovin’ the warmth of the covers in the early morning gloom. It’s not highly strenuous, but it will make you better at dealing with the day.

Post ruck was spent stretching.

Can you keep up with an old man walking for 20 minutes?? Give it a try.

It’ll make you better, too.

YHC,

Wilson

Swobbles made us Swobble

AO: Falcon Hill

Date: 5.7.19

Time: 0530

Q: Swobbles


Stretching:

Walking hamstring stretch

Cobra/child’s pose

Hurdle stretch

Moroccan night clubs

Arm swings


Warm up:

Jog 2 laps


The thang:

High knees (10) + jump lunges (10)

Narrow merkins (10) + wide merkins (10)

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


Suicides to light posts on side of track

At end of each round of suicides: 

  • Merkins x 1 min
  • Squats x 1 min
  • Arm/ab exercise x 1 min
  • Burpees x 1 min


High knees (10) + jump lunges (10)

Narrow merkins (10) + wide merkins (10)

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


Stretching: 

Pretzels

Toe touches

Arm swings

Arm circles


Count-o-rama 

COT

Prayer

PAX: Goldstar, Cobra, Ant Hill, Burt Macklin FBI, Swobbles

Parking Lot Workout, The Sequel

Date: 5/6/2019
Time: 0530
AO: Higgins
Pax: Chewy (Chewbacca), Goldstar, Zebra, Tails
QIC: Wilson

Warm up
SSH IC X 30

Three laps around the lot. Running the edge = .1 mile, 3 laps = .3 mile. Running the inner edge is exactly half. My knee hurts. I cut corners. But the Pax stays together.

The Thang:

Tabata timing, 4 exercises, 2 rounds (modify as needed)

  • Jump squats
  • Clapping Merkins
  • LBCs
  • Superman Rockers

Another lap

Next set X 2:
7# Sledge Hammer Smash
25# Medicine Ball Squat
15# Sand Bag Round the World
Tailgate Dips
10# 1/2 Turkish Get Up

Another lap

Final set X 1
Sledge Hammer Grave Diggers
Medicine Ball Twist
Sand Bag Overhead Squat
Dumb Bell Swing
Tailgate Incline Merkin

Stretch it out.

Count-o-rama
Name-o-rama
COT

YHC,

Wilson

May 4, 2019 – DeHavilland

Delegation/Choose Your Own Adventure

DATE: May 4, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Burt Macklin FBI, Faucet, Tails, Whisper, Rosey, Heater, Elmer

I was welcomed this beautiful morning by 8 PAX ready for a proper BEATDOWN. Tails arrived toting a shortie (more on that later). We welcomed back Heater for a Kotter. And we welcomed Whisper, a transplant from Waynesville, NC! After a quick recital of the F3 mission, we moseyed to the Dock House, for the COP:

Side Staddle Hops IC x 30

Imperial Walkers IC x 20

Cotton Pickers IC x 15

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

Well, all but 1 moved on to the The Thang. Tails’ shorty protested by attempting to gouge his eyes out, thus Tails had to take shorty home. Undeterred, the rest of the PAX preceded to run around the trail. We stopped at strategic locations to perform an exercise picked by a different member of the PAX each time. Exercises performed included, but may not have been limited to, big boi situps, superman merkins, 10 sec countdown followed by Wilson’s break dance exercise, burpees, merkins, pullups, air squats, one-legged squats, incline merkins, decline merkins… Upon arrival back to the dock side of the park, I gave the PAX a choice: run around the pond and continue four corners exercise or run back to the flag and finish with Bruce Lees. PAX picked Bruce Lees. Upon arrival to the flag, Tails had made his way back and greeted us. I offered him a chance to pick an exercise and much to the chagrin of the PAX, we performed Squat Jacks and then finished with Bruce Lees.

We then had some combo COT/stretching action and offered Whisper opportunity to introduce himself to the group.

Wilson and Friends….

Date: 5/2/2019
Time: 0530
AO: Higgins
Pax: Jerry (FNG)
Q: Wilson

The Thang:

1 mile ruck (more or less….)
Shoulder PVC drills

One mile might not seem like much, but we covered a lot of ground in the ensuing mumblechatter.

YHC,

Wilson

No one survived but we all got better

5/2/2019

AO: Falcon Hill

Q: Goldstar

Pax: Swobbles, Anthill, BMFBI, Goldstar

Warm up stretching on your own.

Tha Thang:

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

Made three stops with Totals of:

1.7 Miles

60 merkins

60 LBCs

Then we stopped in the park to do some roasted pig.

“Roasted Pig” x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

20 Merkins

20 Leg Raises

20 Merkins

20 American Hammers per side

20 Merkins

20 Dying Cockroaches per side

20 Merkins

20 Freddy Mercuries per side

20 Merkins

20 LBC’s

20 Merkins

20 Heal touches

20 Merkins

Now that we had totally obliterated our chests and arms, it was time for a challenge!

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

No one survived, but we all got better!

COT

Counterama

Namerama

Photo

AO: Falcon Hill

Date: 3.26.19

Time: 0530

Q: Swobbles


Stretching:

Stretch on your own


Warm up:

Merkin/Mountain Climber/Plank circuit

Side straddle hops x 15 in cadence

High knees x 15 in cadence


The thang:

Block up and head to FTH

Bottom of FTH: air squats, air kettle bell swings, burpee x 1, 3, 5, 7, 9

Run up FTH

Top of FTH: block squats, block kettle bell swings, man makers x 1, 3, 5, 7, 9

Block curls x 15


Bruce Lee’s x 20

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


Count-o-rama 

COT

Prayer

PAX: Goldstar, Tails, Cobra, Ant Hill, Gambler, Swobbles