12/9/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Squats – 40
Merkins– 30

Monkey Humpers – 20

Burpees – 10

Tha Thang:

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

COT

Counterama

Namerama

Photo

Date: 12/7/19
AO: DeHavilland
Q: Crockett
Weather: Clear and frosty, 24°F
PAX: Wilson, Faucet

Warm-Up:
Sungods OYO x20
Bad Boys OYO x20
SSH IC x20
Cottonpickers IC x10
Windmills IC x10
Mosey to the BMX parking lot

The Thang:
Using 4-Station Down-and-Back
– Squats x20
– Karaoke to next station
– LBC x20
– Run backward to next station
– Imperial Sumos x20
– Karaoke (other side) to next station
– Flutterkicks x20
– Pick up the 6
– Turn around!
– Blades of Steel x20
– Karaoke to next station
– Leg Lifts x20
– Run backward to next station
– Merkins x20
– Karaoke (other side) to next station
– Mountain Climbers x20
– Pick up the 6

4-Station Down-and-Back x2
Mosey a lap around the BMX track
4-Station Down-and-Back x1
Mosey back to the flag
Shoulder Pullbacks IC x5
Broken Cottonpicker

COT
COUNTORAMA
NAMEORAMA
PIC

December 3, 2019

AO: Falcon Hill

Q: Goldstar

Pax: Stamp, Anthill, Swobbles, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

SSH x15

Cotton Pickers x 15 IC

SSH IC x 15

Windmills x15

SSH x15

Merkins IC x20

Money to the blocks

Pax is to give maximum effort for each exercise and do the max amount of reps. Hold a plank after each max out. Run one lap.

Cinder block squat

Cinder block overhead press

Cinder block squat with over head press

Cinder block bent-over row

Manmakers

1.5 victory lap

Cot

Counterama

Namerama

Photo