AO: Falcon Hill

Date: 8.29.19

Time: 0530

Q: Swobbles

Stretch/warmup:

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

Lap

COT

Prayer

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

IMG_0499.JPG

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

COT
COUNTERAMA
NAMERAMA
PICTURE

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

COP:

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)

COT

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.

AO: Falcon Hill

Date: 8.20.19

Time: 0530

Q: Swobbles

Stretch/warmup:

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

COT

Prayer

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

DATE- 8-19-19

A.O.- Higgins

Q- Tails

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

PAX TOTAL- 7

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

Workout:

• 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

COUNTARAMA- 7

NAMEORAMA

PHOTO

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.

08/15/2019

AO: Falcon Hill

Q: Goldstar

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

WARMUP

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

COT

Counterama

Namerama

Photo

Date: 08-12-2019
Time: 0530
AO: Higgins
Pax: Fire Drill, Zebra, Goldstar, Cobra, Tails, and newly minted Carmen San Diego
Q: Wilson

Warm up – 20 reps (more or less….) of:

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

The First Thang – rotate through

• 50# Farmers Carry
• Sand Bag Round the World
• 25# Club Bell Squat
• 7# Sledge Hammer Tire Smash
• 25# DB Snatch
• 50# Goblet Squat
• Plank

The Second Thang – rotate through

• Bear Crawl/Crab Walk
• 25# Triceps Extension
• Tire Jump
• Sandbag Curl
• Superman
• Al Gore

Mosey round the parking lot.

The Final Thang – rotate through

• Monkey walk
• Side Plank Right/Left
• Concentration Curl
• Sandbag Squat
• Hollow body
• Incline Merkin

Stretch

Count-o-Rama
Name-o-Rama
BOM/COT

YHC,

Wilson

DATE: 8.10.2019

AO: Dehavilland

Q: Crockett

PAX: Calvin, Phone Home, Swobbles, BoneDaddy, Nader, Wilson, Zebra, Faucet

Warm-Up

Cotton Pickers IC x10

Seal Jacks IC x20

Windmills IC x10 each side

LBCs OYO x10

Copperhead Squats IC x10

The Thang

(Pearls on a String)

Set A x3

– Moroccan Nightclubs IC x30

– Kriss Kross (Like Marys, but with feet crossing instead of legs coming together) IC x10

– Newton’s Cradle OYO x10 each side

– Imperial Walkers IC x10 each side

– Hallelujah Mosey to next stop (hold Hallelujah to pick up the 6)

Set B x2

– Moroccan Nightclubs IC x30

– Kriss Kross (Like Marys, but with feet crossing instead of legs coming together) IC x10

– Newton’s Cradle OYO x10 each side

– Imperial Walkers IC x10 each side

– Copperhead Squats IC x10

– Mosey to next spot (pick up the 6)

Cooldown

– baby arm circles

– shoulder stretches

– broken cotton picker (just bend forward and let your arms hang)

– partner chest/shoulder stretches

VQ in the books! Nine guys came out to get better this morning and took part in what I hope was a shoulder awakening experience. We dug into some new (or long lost) exercises, enjoyed the beautiful weather, and generally got sweaty.

Date: 08-08-2019
Time: 0530
AO: Higgins
Pax: Nader
Q: Wilson

The Thang:

1 mile ruck – 20 minutes

The remaining Thang:

Stretching in ways that are not normal, but allows me to get on the floor to play with the grandkids. Great recovery workout, whether you’re recovering from injury, old age or Sad Clown Syndrome.

Tuesday/Thursday at 5:30 a.m.

YHC,

Wilson