Falcon Hill – 10.22.19

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

Confusion in the ranks

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.

Broken Down Burpees

10/14/2019

AO: Higgins

Q: Goldstar

PAX: Nader, Wilson, Tails, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

SSH x15

Cotton Pickers x 15 IC

SSH IC x 15

Lunges x15

SSH x15

Merkins IC x15

Run a lap

Broken down burpees x100

Jump Squats x100 *pick up six*

Run

Jump downs/walk backs x100 *pick up six*

Run

Push ups x100 *pick up six*

Run

LBC’s x30 IC

Leg lifts x30 IC

Dying cockroaches x20 IC

COT

Counterama

Namerama

Photo

Dehavilland – 10.12.19

AO: Dehavilland

Date: 10.12.19

Time: 0700

Q: Swobbles

Stretch/warmup:

Bad boys

Side straddle hops x 5 in cadence

Quad stretch

Side straddle hops x 5 in cadence

Arm circles

Side straddle hops x 5 in cadence

Cobra/child’s pose

Leg stretch

The thang:

Burpees x 15

Flutter kicks x 15 in cadence

Lap around track back to parking lot

5 rounds total – last 2 rounds = 20 burpees to get to 100 total

COT

Prayer

PAX: Goldstar, Crockett, Phone Home, Bone Daddy, Elroy, Tails, Wilson, Faucet, Nader, Zebra, Kool-Aid, Calvin, Swobbles

Just a touch of fall….

Date: 10/07/2019
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Zebra, Nader, Cobra
Q: Wilson

Just a touch of fall, cool temps but still a lot of sweat.

Warm up

  • SSH
  • Imperial Walkers
  • Windmills
  • Cotton Pickers

Mosey the lot

The Thang: Rotate through:
25# ball American Hammer
Offset Merkins
2 25# DB Bent Over Row
25# ball Overhead Sit ups

Jump Squats
Bear Crawl/Monkey Walk

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

Until we meet again:

YHC,

Wilson