AO: Falcon Hill

Date: 8.8.19

Time: 0530

Q: Swobbles

Stretch/warmup:

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.

The thang:

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

COT

Prayer

PAX: Goldstar, fire drill, cobra, Burt macklin FBI, kool-aid, Crockett, chew toy, Swobbles

Date: 08-06-2019
Time: 0530
AO: Higgins
Pax: Nader
QIC: Wilson

We walked.
We talked.
We stretched.
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.)

YHC,

Wilson

8/6/2019

AO: Falcon hill

Q: Goldstar

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. 🙂

Warmup:

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

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

Run a lap

Super 21:

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.

Counterama

COT

Namerama

Photo

AO: Dehavilland

Date: 8.3.19

Time: 0700

Q: Swobbles

Stretching/warm up:

Bad boys

Arm circles

Cobra/Child’s pose

Quad stretch

Leg stretch

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

The thang:

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

COT

Prayer

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.

Post ruck:

• PVC workout

• Front to back
• Side to side
• Hip hinges
• Twisters

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….

YHC,

Wilson