AO: Higgins
PAX: Wilson, Nader
Q: Nader

1 mile ruck
Arm stretches, leg stretches, 20 side straddle hops, 30 imperial walkers, 20 merkins, monkey walks, pipe stretches, and ninja moves. COT
Countarama
Namarama
Pic

10/31/2019

AO: Falcon Hill

Q: Goldstar

Pax: anthill, tails, zebra

Mosey to the shelter

Warmup:

Run 2 laps

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Lunges x20

Merkins IC x 20

Squats – 40
Merkins– 30

Monkey Humpers – 20

Burpees – 10

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 sit-ups

The whole 45 minutes was used to the max. We took a photo in the shelter we worked out in. Sorry for no photo of the flag. It was soaking up the rain at our meet spot.

COT

Counterama

Namerama

Photo

Mosey back to start

DATE: 10/29/2019

AO: Falcon Hill

Q: Crockett

PAX: Anthill, Swobbles, Goldstar, Tails, Phone Home

The Thang:

– Little sun gods IC (x30 in each direction)

– SSH IC x20

– Copperhead Squats IC x30

– Mosey to the blocks

– Baby Dora. Split into pairs. One PAX gets both blocks and has to stand there, gripping a block in each hand down at his sides while the other PAX runs, then flapjack (x3 runs each)

– Bent Over Block Rows IC x36

– Flutterkicks with Block Held Above Chest OYO x36

– Block Chest Press OYO x36

– Mosey back to shed

– Block Squats OYO x36

– Put blocks away and mosey back to flag

Thought For The Day:

Perseverance (noun): persistence in doing something despite difficulty or delay in achieving success.

Can add up to a lot of reps!

Date: 10/28/2019
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Carman Sandiego, Zebra
Q: Wilson

Very pleasant conditions to start the week.

Warm up: 20 reps of

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

The Thang:

Each set began with a mosey around the parking lot. When we arrived back at the flag we did 2 reps of what I called a “Whatch-a-ma-call-it” because I have no idea what it’s really called. And I’m not going to describe it other than to say it’s high plank, low plank, side plank burpee. If you really want to know what it is, come to a workout and I’ll teach it to you.

We would then do 20 reps of 2 exercises (usually), which included:

• LBCs
• Merkins
• Freddie Mercurys
• Jump Squats
• Side Plank Right (20 count)
• Side Plank Left (20 count)
• Diamond Merkins
• Sit Throughs

We also threw in 5 leg curls and a 100 count plank.

What really counted??

HIM sweating together = 5
Fart sack = 0

YHC,

Wilson

AO: Dehavilland
PAX: Sandiego, Kool-aid, Faucet, Swobbles, Wilson, Wrong way, Nader, Elroy Q: Sandiego

The thang:
Warm-up with arm circles, side straddle hops, leg stretches, imperial walkers, high knees

Mozy to the hill, pick up the 6, 5 minutes of merkins (10 sec, 20 sec rest)

Mozy to the pavilion, pick up the 6, 5 minutes of LBC’s

Mozy to the hill, pick up the 6, 5 minutes of Suzanne Sommers

Mozy to the pavilion, pick up the 6, 5 minutes of Peter Parker’s

Mozy to the flag, finished up with 5minutes of burpees, stretches, and cool down walk.

COT, Counterama, namarama and breakfast at Bobs.

10/25/19
HIMS: Zebra, Tails, Crockett, Goldstar, Wilson, Nader
Q: Nader
The Thing: schooling and breakfast with some really cool dudes

10/24/19
AO: Higgins
PAX: Nader, Wilson
Q: Nader

The Thang:
– 1 Mile Ruck
– Arm stretches
– Leg stretches / leg bends
– 20 imperial walkers
– 20 cotton pickers
– 20 murkins
– bear crawls to center / imperial walkers back
– 20 pickle pointers
– torso twists
– arm circles (or bat wings)

AO: Falcon Hill
Date: 10.22.19
Time: 0530
Q: Swobbles

Stretch/warmup:
Bad boys
Arm circles
Leg stretch
Back stretch
Cobra
Side straddle hops x 15 in cadence

The thang:
Grab blocks
Moving across parking lot, perform exercise at each row of parking spots
Row 1 – Man Makers x 10
Row 2 – Block Rows x 20
Row 3 – Block Curls x 20
Row 4 – Block Flutter Kicks x 20
Run to start and back to block, carry block to start
Repeat one more round
Penalty side straddle hops for late HIMs x 25

COT
Prayer
PAX: Goldstar, Crockett, Phone Home, Gravel, Swobbles

Group 1& 2 (location confusion): Sua Sponte – Of his Own Accord. HIMs take Individual Initiative (I2) to accomplish the mission. Sua Sponte Leaders foster I2 by: 1) Make mission clear. 2) Teach all they know. 3) Incentivize I2 and manage failure. This enables the HIM to leave a legacy of Virtuous Leaders.

At a McDonalds near you, somewhere, anywhere.

AO: Higgins
Date: 10/17/2019
Time: 0530

Pax: Jingles, Nader and Wilson

1 mile ruck

20 minutes of stretching and mobility

The fastest growing demographic in the Dayton AOs has tripled since June!