Turkey Day Beat Down

11/28/2019

AO: Falcon Hill

Q: Goldstar

PAX: Goldstar, Tails, Swobbles, Nader, Wilson

Warmup

SSH X 20 IC

Tha Thang

x10 burpees

Run to the garage.

Do burpees x10

Run up stairs.

Do burpees x10

Run down stairs.

Do burpees x10

Run back to the flag.

Hold overhead claps to pick up the six

Run to the hill.

x10 burpees

Bear crawl up hill

x10 merkins

Backwards down hill

x10 burpees

We did this 3 times getting in our 100 burpees

We flipped a coin to determine to end or do one life thing. Wilson called heads and it landed on tails. So we did a set of roasted turkey!

Roasted Turkey

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

COT

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Burt Macklin FBI Baby Boy Beatdown 11/26/2019

AO Falcon Hill 11/26/2019

Pax:8

Q: Burt Macklin FBI

Pax: 3x FNG, Stamp, Goldstar, Nader, Swobbles, Burt Macklin FBI

Kinetic stretching to field house : high knees , karaoke, walk and touch.

Blocks to school side light posts

10 xPU, sprint to pole 3; 10xPU, sprint to pole 0; suicide sprint, 10x PU; sprint to pole 1, bear crawl to pole 0, 10 man makers.

Round 2 is SUs instead of PU and lunges instead of bear crawl.

Round 3 is airsquats instead of SU. No lunges.

COT

Wrong Way took a Wrong Turn

11/23/2019

AO:  DeHaviland

Q: Wrong Way Goldstar

 

PAX: Faucet, Nader, San Diego, Zebra, Elroy

We waited. Then we waited. Then we grew weary. Our Q has fartsacked! In this YHC realized it was time to take lead. YHC called for a warm up:

Warm Up:

SSH: IC x20

Cotton Pickers: IC x20

Baby Arm Circles: IC x20

Windmills: IC x20

Imperial Walkers: IC x20

THA THANG:

This was Goldstar’s first Q at DeHaviland. YHC decided to not let up on the PAX today. So we were going to utilize all of the spots we could but also doing YHC’s favorite, 100 burpees. First off we mosey’d on over to the dock. Our this is where we did our first 20 burpees. YHC instructed to hold a plank or do a push up and reach one hand in the air, rotating sides until the six was finished.

Then we mosey’d again. Original thought was to do a regular jog, 10 burpees, jog, 10 burpees until the end. However, PAX was instructed to do 10 more burpees, hold the six and then we took a different direction…

Next we mosey’d up to the flag memorial area of the park. Here each pax was instructed to do 20 jump ups on the ledge and 50 airsquats. After the six was finished, we then did 20 incline push ups IC followed by 20 decline push ups IC. As if that was not enough, we then did 20 dips IC. The only way to describe our arms was “jello”. This was not going to get in the way of our 100 burpees though. If you’re keeping count, we are at 30 at this point and this is where we did our next 10.

On our trip back down toward the lake-pond thing, an abandoned tennis ball was procured. We walked down the grassy knoll and checked on some belongings that were left behind on a park bench. No identifying items were found, so the bag was left behind. Now, about that tennis ball…

YHC decided it was time to finish our burpees. However, with our new tennis ball, we were going to do this by playing a game a fetch all the way back to the flag. YHC asked for a 10 count at each stop, then did a quick pitch of the ball and counted down from 5. PAX then sprinted to the ball and did their next set of 10 burpees. We did this all the way back to the flag completing the 100 burpees.

Once back to the flag, we had 5 minutes to spare. YHC doesn’t like to waste time so we immediately headed into our last exercise. A half set of roasted pig. We were able to get in a set of leg lifts, pushups, flutter kicks, push ups, american hammers and pushups.

This completed our beatdown.

COT

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Falcon Hill – 11.21.19

AO: Falcon Hill

Date: 11.21.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch

Leg stretch

Bad boys

Overhead bad boys

Arm kettle swings

Arm swing butt kickers

Mountain climber

Side straddle hops

The thang:

Dora 1-2-3’s at the hill

100 Merkins

200 Squats

300 Flutter Kicks

Mosey to parking lot

Bearpees

Bear crawl 3 spaces, perform burpee

5 burpees at the end

Repeat back to start

COT

Prayer

PAX: Goldstar, Crockett, Zebra, Burt Macklin FBI, Nader, Swobbles

Eliza Lee

Date: 11/14/19

AO: Falcon Hill

Q: Crockett

PAX: Goldstar, Swobbles, Anthill

Warm-Up:
SSH IC x20
Cottonpickers IC x20
Sun gods OYO
SSH IC x20

The Thang:
Listen to Eliza Lee by the Dreadnaughts
Phrase 1: ho way ho are you ‘most done?
Phrase 2: clear away the track and let the ballgame run

Round 1: Hold a plank for duration of song. Do 4-count shoulder on phrase 1, Mercan phrase 2.

Mosey around the parking lot

Round 2: Hold feet at 6-inches for duration of song. 4-count scissor kick on phrase 1, 4-count flutter kick on phrase 2.

Mosey around the parking lot

Round 3: 4-count (or more) imperial walkers on phrase 1, 2 (or more) squats on phrase 2.

Mosey around the parking lot

Round 4: 1 (or more) sit-up on phrase 1, 1 (or more) leg lifts on phrase 2.

Mosey around the parking lot

Round 5: Repeat of round 1.

Mosey around the parking lot.

COT
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Falcon Hill – 11.12.19

AO: Falcon Hill

Date: 11.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch (newly named quad stretchingtons)

Bad boys

Arm circles (forward/reverse)

Side straddle hops x 15 in cadence

Mountain climbers x 15 in cadence

Bruce Lee’s x 15 in cadence

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches

⁃ American Hammers

⁃ Scissor kicks

⁃ Freddy mercuries

⁃ Heel touches

The thang:

In parking garage

Start at back of garage – perform exercise x 1

Run to middle of garage – perform exercise x 2

Run back to start – perform exercise x 3

Repeat back and forth up to 10

Round 1 – merkins

Round 2 – squats

Round 3 – burpees

COT

Prayer

PAX: Crockett, Tails, Goldstar, Swobbles

100 Burpees, 1 Mile Run, Roasted Pig & A Partridge in a Pear Tree

11/11/2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Tails

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

50 burpees in increments of 10

5 pull ups

50 more burpees, increments of 10 x2

Increments of 20 x1

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