AO: Dehavilland

Date: 6.29.19

Time: 0700

Q: Swobbles

Stretching:

Stretch on your own

The thang:

Pearls on a string/Dora 1-2-3’s

Jog around AO, stop periodically to perform exercises

Merkins x 10

Air squats x 20

Interchangeable bruce Lee ab exercise x 30

Repeat x 10 for 100 merkins, 200 air squats, and 300 ab exercises

COT

Prayer

PAX: Heater, tails, kool-aid, Elroy, wrong way, bone daddy, Wilson, Crockett, phone home, faucet, whisper, pavoratti, Swobbles

Hills and Burpees Part Deux

DATE: June 27, 2019

AO: Falcon Hill (Kettering Middle School Track – Kettering, OH)

Q: Zebra

PAX: Tails, Goldstar, Whisper, Burt Macklin, FBI, Crockett, Pavarotti, Anthill, Swobbles, Cobra (zzzz)

Pulled in right on time for my Falcon Hill VQ! Started with a quarter mile warmup lap around the track then a little COP:

Side Staddle Hops IC x 10

Cotton Pickers IC x 10

Imperial Walkers IC x 10

Lunges OYO x 5/leg

Zebra Butt-Kicks OYO x 5/leg

Then we moved on to…

The Thang:

We moseyed over to the bottom of the hill . We performed 1 Burpee at bottom of hill, ran up hill, performed 2 Burpees, ran down the hill, performed 3 Burpees and so on and so forth until we reached 10 Burpees at the top of the hill. Then we worked our way back down starting with 9 Burpees at bottom of hill (100 total Burpees if you’re counting!). Picked up the six and moseyed back the long way to the shovel flags! Beast Mode!!!

Back at the shovel flags, we finished up with counterama, COT, videorama and picturama.

Pippin: What about elevenses? Luncheon? Afternoon tea? Dinner? Supper? He knows about them, doesn’t he?
Merry: I wouldn’t count on it.

It turns out, Cobra DIDN’T know about them – he couldn’t count to save his life!

DATE: 24 Jun 2019
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Whisper, Wilson

Conditions: beautiful, 70ish

Warmup: bad boys, these guys, hamstring stretch, pretzel, 123 side-straddle hops IC (yes, one hundred and twenty three)

The Thang: Elevenses

• 400m jog to hill
• 1 merkin, 10 squats; 2 merkins, 9 squats; etc., up to 10 merkins, 1 squat
• Backwards crab walk, ~70m, incline
• 1 merkin, 10 squats; 2 merkins, 9 squats; etc., up to 10 merkins, 1 squat
• Bear crawl, ~70m, decline
• Mosey to flag
• 400m jog
• 4x Round robin suicide sprints, one PAX sprints while the others perform big boy sit-ups (Wilson used his butt pad)

COT
COUNTERAMA
NAMERAMA
PICTURE

PAX – Swobbles, Cobra, Burt Macklin FBI, Bone Daddy, Goldstar, Ant Hill, Whipper, FNG Rob, FNG Denny

DATE: 11 Jun 2019
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Anthill, Swobbles

Conditions: mid-50’s (brisk) and moist

Warmup: preztel, hurdler, quads (kidneys), hamstrings, bad boys, these guys

The Thang: Block Mile

• Mosey to blocks
• Repeat 4x: Trot/jog 400m with block, 20 block curls, 20 block situps
• 10 man makers
• 400m jog
• 20 merkins
• 500m jog
• 50m sprint to the flag

COT
COUNTERAMA
NAMERAMA
PICTURE

Hills and Burpees (aka #MerlotMonday)

DATE: June 10, 2019

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

Q: Zebra

PAX: Wilson (aka Thug Life), Tails, Goldstar

I pulled into the Higgins’ lot hot and right on time, fortunately making nearly every light on Woodman! After F3 mission statement we did a short COP:

Side Staddle Hops IC x 20

Imperial Walkers IC x 20

Cotton Pickers IC x 15

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

We moseyed over to the bottom of the hill leading to the upper half of Higgins. We performed 1 Burpee at bottom of hill, ran up hill, performed 2 Burpees, ran down the hill, performed 3 Burpees and so on and so forth until we reached 10 Burpees at the top of the hill. After short recovery, we worked our way back down starting with 9 Burpees at bottom of hill. Then we performed 1 extra Burpee for good measure. After all was said and done, we completed 9 runs up and down the hill and 101 Burpees!

Moseyed back to shovel flags and finished up with CoT! Be Like a Shark, it’s Monday!

AO: Falcon Hill

Date: 6.6.19

Time: 0530

Q: Swobbles

Stretching:

Stretch on your own

Warm up:

Merkin/mountain climber exercise

The thang:

Pearls on a string/choose your own adventure

Jog track, each HIM picks an exercise when we stop

Squats x 20

Carolina dry docks x 30

Pickle pointers x 30

Sit ups x 30

Dying cockroaches x 20 each leg

Yurpees x 15

Mosey back to start

Alternating lunge 30 ft

Sprint to light pole

20 jumping lunges (stationary)

Alternating lunge 60 ft

Block party

Block swings x 15

Squat thrusters x 10

Block curls x 15

Man makers x 10

Jog back to start

Stretching/newly coined “street yoga”

COT

Prayer

PAX: Goldstar, Whisper, Whipper, Burt Macklin FBI, Cobra, Swobbles

Date: 6-3-2019
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Tails, Whisper, Koopa
QIC: Wilson

Warm up:
SSH IC X 20
Imperial Walkers IC X 20
Cotton Pickers IC X 20
Windmills IC X 20

The Thang:

Mosey to the dip bars. Six positions on or around the bars for 2 sets of 10

• Leg ups
• Squats
• Inclined pull ups
• Dips
• Inclined merkins
• Merkins

Mosey to the 1/2 mile mark for 10 reps of

• LBCs
• Freddy Mercurys

Mosey around the park and end at the parallel bars for another set of the above.

Mosey to the parking lot.

We had time for a round of F3 craps which included Jump Squats, Merkins, Freddy Mecurys, and a new exercise introduced by new Pax Koopa (Petty Officer, USN) called “Ten Count”. It’s not our normal ten count is. We’ll see that one again.

Count-o-Rama
Name-o-Rama
COT

YHC,

Wilson

Date: 6-1-2019
Time: 0700
AO: DeHavilland
Pax: Faucet, Elroy, Koolaid, Bone Daddy, Tails, Whisper
Q: Wilson

As Wilson hits the 66 mile marker this week, reps and set are designed to hit that count.

Warm up

• SSH IC X 11
• Imperial Walkers IC X 11
• Cotton Pickers IC X 11
• Windmills IC X 11
• LBCs IC X 11
• Freddy Mercurys IC X 11

= 66 reps

The Thang:

6 sets of 11 reps of Burpees

Between sets we would use the soccer field with markers set at 66 paces for
sprinting
bear crawls/crab walks
power hops
carioka
skips
backwards run
high knees/butt kickers

YHC,

Wilson