AO: Falcon Hill
Stretch on your own
Side straddle hops, Mountain climbers, High knees, Merkins, flutter kicks, merkins, American hammers, Side straddle hops, Mountain climbers, High knees – no rest, x 6 of each exercise for the 6 police officers in the Oregon District that ended the threat quickly and saved many lives.
Grab blocks and head to FTH
Bottom of hill – squats, run to top – block squats
Bottom of hill – flutter kicks, run to top – Block flutter kicks
Bottom of hill – burpees, run to top – man makers
2 rounds x 9 reps for each victim of the Oregon District tragedy
PAX: Goldstar, fire drill, cobra, Burt macklin FBI, kool-aid, Crockett, chew toy, Swobbles
We did a lot of shoulder work, weighted ball bat swings.
We beat the fart sack.
We started the day by getting better.
(If you think you’re too old to work out, I am too. So come join us, Tuesday/Thursday at Cloud Park, 5:30 a.m.)
AO: Falcon hill
Pax: Firedrill, Tails, Crockett, Cobra, Koolaid, Anthill
10 penalty burpees due to the lateness of Koolaid. Crockett was late as well, so we will do death by burpees with lots of running on my next Q. 🙂
SSH X 15 IC
CottonPickers X 15 IC
Baby Arm Circles Forward X 10 IC
Baby Arm Circles Reverse X 10 IC
Windmills X 10 IC
Imperial Walkers X 20 IC
Mosey around track
Roasted Pig x1
1 set of Bruce Lee consisting of the following:
20 Flutter Kicks per leg
20 Leg Raises
20 American Hammers per side
20 Dying Cockroaches per side
20 Freddy Mercuries per side
20 Heal touches
Run a lap
Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps
Some of us got to 18, some of us got to 10, but what mattered is we all did it.
Moroccan night clubs
Side straddle hops x 15 in cadence
Imperial walkers x 15 in cadence
High knees x 15 in cadence
X 3 rounds
Start at dock – merkins x 20
Run to field – squats x 20
Run to memorial – push throughs x 20
Run to pull up bar – pull ups x 10 (plank/side straddle hop/mountain climber/imperial walker while you wait)
X 4 rounds
PAX: Kool-aid, Elroy, Wilson, faucet, Cub Scout, zebra, Nader, Rosie, Swobbles
Date – 8/1/2019
Time – 0530
AO – Higgins
Pax – Nader
QIC – Wilson
On Ruck days, The Thang is the warm up.
There is a distinct advantage to a rucking workout over the usual beat down: I can actually engage in Mumblechatter. In the midst of a heavy workout, the focus is on BREATHING!!
And it’s not unusual for me to talk to myself when I’m rucking alone. But, WOW!, having another HIM going stride for stride and carrying on conversation, that just elevates the experience to a whole other level.
- Front to back
- Side to side
- Hip hinges
Bear crawls Monkey walks Deep squats Tail gate dipsDon’t worry. Nader has not taken your place. You can still come join us. Then we’ll be a party of 3. Then a party of 4. Then….