Dehavilland – 1.11.20

AO: Dehavilland

Date: 1.11.20

Time: 0700

Q: Swobbles

Stretch/warmup:

Bad boys

Quad stretch

Arm circles

Torso twists

Side straddle hops x 20 IC

The thang:

Mosey to dock

Merkins x 20

Squats x 20

Burpees x 10

Flutter kicks x 20 IC

Scissor kicks x 20 IC

Plank jacks x 10 IC

Side straddle hops x 20 IC

Mosey to memorial and repeat (subbed mountain climbers for plank jacks)

Mosey to softball fields (contains 4 way intersection between them)

Perform exercise at each stop

Merkins x 15

Squats x 15

Side straddle hops x 15

Windmills x 15

First round – Every time you cross the middle, perform burpees x 5

Second round, no burpees

COT

Prayer

PAX: Phone Home, Calvin, Crockett, Zebra, Nader, Wilson, Swobbles

Falcon Hill – 1.9.20

AO: Falcon Hill

Date: 1.9.20

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Overhead bad boys

Side straddle hops x 15 IC

Quad stretch

Leg stretch

Side straddle hops x 15 IC

Cotton pickers x 15 IC

The thang:

Mosey to blocks

Team up on track

Partner 1 runs to light post and back

Partner 2 performs exercise until partner 1 returns

6 total rounds for each exercise, 3 per partner

Exercise 1 – block swings

Exercise 2 – merkins

Exercise 3 – block squats

Exercise 4 – flutter/scissor kicks (other partner carries block)

COT

Prayer

PAX: Goldstar, Pavoratti, Burt Macklin FBI, Ant Hill, Stamp, Swobbles

7 January 2020 – Falcon Hill

DATE: 7 Jan 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails, Pavarotti, Anthill, Stamp, Crocket

Conditions: 28 F, very nice

Warmup: ASAK, 5x burpees, kettle bell swings, 5x burpees, Bulgarian ball crushers, 5x burpees, crab kicks, 5x burpees, 600m mosey to blocks

The Thang: Inverted Circle of Pain (with blocks)

  • PAX take turns doing 8 pullups, meanwhile remaining PAX perform the following exercises:
  • 1st round: block hopper (jump sideways over block and back)
  • 2nd round: block sit-ups
  • 3rd round: block curls
  • 4th round: blerkins (block pushups)

Cooldown: 600m mosey to flag

COT
COUNTERAMA
NAMERAMA
PICTURE

It’s called the gloom, but we were smiling (when we weren’t groaning….)

Date: 01-06-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar, Tails
Q: Wilson

Heavy Upper Body Workout

Warm up – 20 X

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills

First set: Tabata timing – 20 seconds work, 10 seconds rest, rotate through 5 exercises

  • 2 X 25# Dumb bell push press
  • 50# DB Triceps press
  • 50# DB Goblet Squats
  • 25# DB Situps
  • Alternating Offset Merkins

Mosey around the lot

Second set: Tabata together

  • LBCs
  • Archer Merkins
  • Freddy Mercury
  • Carolina Dry Dock

Mosey the lot, AGAIN (because it helps me catch my breath….)

Third set: Tabata timing again, 5 stations

  • Club bell Round the World Right
  • Spider Climbers
  • Club bell RTW Left
  • Inclined Diamond Merkins
  • Something else

Final set: 1 station required 2 pax
5′ 75# beam team shouldering
Dying cock roaches (emphasis on “Dying” at this point
Oxygen deprivation
I give up/Can’t remember

I wasn’t the only one screaming. I loved it.

Come join us next Monday at Cloud Park in Huber Heights for more fun and misery.

YHC,

Wilson

Breaking in the New Year!

Date: 01/01/2020
Time: 0700
AO: DeHavilland
Pax: Goldstar, Nader, Swobbles, Tails,
Q: Wilson

Looking to cash in on a New Year’s Resolution to get fit? Join us every Saturday at Delco Park at 7:00 for a one hour workout.

Warm up: IC X 20

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills
  • Mosey to the Gazebo for The Thang:
  • Tabata SSH
  • Bear Crawl the Gazebo Right
  • Bear Crawl reverse
  • Tabata LBCs
  • Monkey Walk the Gazebo
  • Tabata Timing

– Diamond Merkins

– Dying Cochroaches

– Japanese Merkins

– American Hammers

Mosey to the Pull Up Bar
3 sets

  • 5 pull ups
  • 10 Imperial Sumos

Slowsey to the Memorial
Tabata timing

  • Incline Merkins
  • Side plank right
  • Decline Merkins
  • Side plank left

Mosey to the Flag for a final Tabata

  • Jump Squats

F3 – Fitness, Fellowship and Faith

Join us!

YHC,

Wilson