Falcon Hill – 8.29.19

AO: Falcon Hill

Date: 8.29.19

Time: 0530

Q: Swobbles


Functional stretches

The thang:

Burpee dans (burpee/lunges) to end of bench and back

Captain Thor’s

Bearpees (burpee bear crawls) to light post and back

Captain Thor’s




PAX: Cobra, Crockett, Mama Mia, Zebra, Burt Macklin FBI, Fire Drill, Thebrick, Ant Hill, Swobbles

27 August 2019 – Falcon Hill

JPEG image

DATE: 27 Aug 2019

AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Swobbles, Charlotte, Firedrill, Crocket, Phone Home

Conditions: low 70’s, moist

Warmup: hamstring stretches, deep squat, achilles stretch, 10x burpees

The Thang: Circle of Pain (with Blocks)

  • Mosey to blocks
  • PAX form a ring and perform SSH while one PAX at a time performs a block exercise, in counter clockwise fashion
  • Exercises: 20x curls, 10x block presses, 5x man-makers, 10x skull crushers
  • 2x 60 second reverse planks
  • 30x kettle bell swings
  • 600m jog


TuoKrow 3-2-1 AROD!

DATE: Saturday, August 24

AO: Dehavilland

Q: Crockett

PAX: Wrong Way, Phone Home, Wilson, Firedrill, Swobbles, Elroy, Kool-Aid, Faucet, Nader, Jingles, Bear, Calvin, Crockett


Sun Gods

Cotton Pickers IC x15

SSH IC x15

LBCs OYO x10

Merkins OYO x10

Mosey to the hill

The Thang:

3-2-1 aroD (like Dora 1-2-3… but backward)

PAX split into groups of two. While partner A works on the count exercises, partner B runs up the hill backward, then Crawl Bears back down the hill. Then flapjack.

Count exercises:

300 reverse crunches

200 imperial walkers (both sides)

100 T-Merkins

(Pick up the 6)

Everybody run up the hill (backward at Kool Aid’s request) and mosey back to the flag.

Broken Cotton Picker

Quad Stretch Conga

LBCs x20 (at phone home’s request)


Count o Rama

Name o Rama

Picture at the flag

Sometimes life hits you hard. Sometimes it feels like you’re just spinning your wheels, or worse, going backward. This workout was an object lesson that even though you may sometimes feel that way, it does not mean you aren’t making progress. 13 guys showed up and proved that today.

Falcon Hill – 8.20.19

AO: Falcon Hill

Date: 8.20.19

Time: 0530

Q: Swobbles


Bad boys

Overhead bad boys

Quad stretch

Leg stretch

Pretzel stretch

Cobra/child’s pose

Merkins x 20

Freddie mercurie’s x 20

Lunges x 10 each leg

The thang:

Grab blocks

  • Calf raises x 3 sets of 10 on short rest
  • Squats x 3 sets of 10 on short rest
  • Flutter kicks x 3 sets of 10 on short rest
  • Merkins x 3 sets of 10 on short rest
  • Shoulder press x 3 sets of 10 on short rest

Mosey to the hill

  • Sprint up and down x 3
  • Bear crawl to top
  • Burpees x 10 at top

Mosey back to blocks

  • 1 set of 10 of each exercise from start



PAX: Goldstar, cobra, kool-aid, Crockett, phone home, ant hill, Swobbles

Higgins 8-19-19

DATE- 8-19-19

A.O.- Higgins

Q- Tails

PAX- Zebra, Goldstar, SanDiego, Firedrill, Nader, Cobra


Conditions – Temp is nice, in the 70’s. No wind, no rain, plenty of dark.


  • Quick stretches by flag
  • Jog to ball field, three times round the diamond with shoulder destruction – alternate with SSH.
  • To the wall, three rounds of STGCs alternating plank countdowns
  • Jog back to flag
  • Mary – Rosalita, LBC, big boy sit ups, flutter kicks.

COT – TAP for various needs and lifting up Crocket




August 17, 2019 – DeHavilland

Beatdown Deck

DATE: Aug 17, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Tails, Crockett, Phone Home, Elroy, Rosey, Wrong-Way, Calvin, Firedrill, Nader, Kool-Aid, Jingles, Bear

Moseyed to the memorial then a little COP:

Side Staddle Hops IC x 15

Imperial Walkers IC x 15

Cotton Pickers IC x 15

Windmills IC x 15

Zebra Butt-Kicks OYO x 15/leg

Then we mosey to the upper soccer field and moved on to…

The Thang:

I whipped out the Beatdown Deck and we got to business: First card drawn was the exercise and 2nd the reps, with a couple exceptions. Bulgarian Split Squats x 14, Plank Jack x 25, Low Slow Squat x 25, Monkey Humpers x 15, Dips on the curb x 15, Lunge x 16, Joker (delegated exercise pick to Rosey who chose Plank Merkins and Nader picked 10 for reps), Carolina Dry Docks x 20, Calf Raises x 13, High Plank for 90 sec, Karaoke 100 meters (distance picked by PAX, Phone Home if memory serves), Shoulder Taps x 13, Bear Crawl 100 meters (distance picked by Tails), Backward Lunge x 25, High Knee x 10 each leg, Sprint 400 meters, Merkins x16, SSH x 20, Smurf Jacks x 19, Incline Merkins on curb x 17, Squat Thrusts x 10, Freddie Mercuries x 100. That got us through 38 cards in the deck. Then me moseyed over to the pull-up bars for 5 pull-ups, and a little BDS action as Rosey performed a muscle-up and some hand release pull-ups. Moseyed over to the memorial.

Back at the memorial, we finished up with COT (prayer led by Nader), counterama, videorama and picturama.


AO: Falcon Hill

Q: Goldstar

Pax: Firedrill, Tails, Cobra, Swobbles, Kool-Aid, Burt Macklin FBI


Roasted Pig x1

1 set of Bruce Lee consisting of the following:

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

The Thang

Mosey to light poles

Mosey to the 5 light post (counting the starting light post as one), performed 100 SSHs, moseyed back to the start and did SSH until the six was in.

Mosey to the 4th light post, performed 75 mountain climbers, moseyed back to the start. Do mountain climbers until all pax return.

Mosey to the 3rd light post, performed 50 LBCs, moseyed back to the start and did LBCs until the six was in.

Mosey to the second light post, performed 25 Merkins, moseyed back to the start and did burpees until the six was in.

20 count.

Mosey to last light post. Bear crawled to the next light post. Mosey to the next light post, crab walk to the next light. Rotate these until back. Pick up the six.

Half mile run back to flag