02/13/2020 AO Falcon

Q: Burt Macklin FBI

Pax: Mr Robot, Tails,Goldstar, Crockett, Swobbles, Stamp, Zebra, Cobra

WOD : one pax carries one block at a time up falcon hill x 3, carries blocks back down; other pax run lap around back 9. 5 manmakers at end of each round.

COT

Name o Rama

Falcon Hill – 2.11.20

AO: Falcon Hill

Date: 2.11.20

Time: 0530

Q: Swobbles

Pax: Cobra, Tails, Goldstar, Nader

Stretch/warmup:

Bad boys

Leg stretch

Quad stretch

Arm circles

Side straddle hops x 20 IC

The thang:

Merkins x 5/10/15

Sky, thigh, ground clap x 5/10/15

Burpees x 5/10/15

Squats x 5/10/15

Run to corner of track and back between 5/10/15 reps

Cool down stretches

COT

Prayer

Roasted Burpees

2/10/2020

AO: Higgins

Q: Goldstar

PAX:

Warmup:

Ssh IC

Jog to shelter

Roasted Pig:

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

20 heel touches

10 Merkins

20 Leg kick ups

10 Merkins

10 burpees

Roasted Pig:

20 Flutter Kicks per leg

10 Burpees

20 Leg Raises

10 Burpees

20 American Hammers per side

10 Burpees

20 Dying Cockroaches per side

10 Burpees

20 Freddy Mercuries per side

10 Burppes

20 LBC’s

10 Burpees

20 heel touches

10 Burpees

20 Leg kick ups

10 Burpees

And we did 10 more burpees to hit 100 burpees for our workout!

Cot

Counterama

Namerama

Photo

Falcon Hill – 2.6.20

AO: Falcon Hill

Date: 2.6.20

Time: 0530

Q: Swobbles

PAX: Cobra, Stamp, Bidet

Stretch/warmup:

Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Cobra stretch

Arm circles

The thang:

Roasted pig 🐷 at the parking garage x 2 rounds

Bruce Lee exercises: Flutter kicks/Freddy Mercuries/American Hammers/LBC’s/dying cockroaches/leg lifts/heel touches

In between each and exercise: Merkins x 10 OYO

Round 3 – modified roasted pig 🐷

Teams of 2 – 1 HIM performs an exercise while other HIM runs to mid-garage and performs 10 merkins OYO, then switch until bruce lee’s are complete. Jog lap around parking garage between each round.

COT

Prayer

Hill Work

The Hill

Q: Stamp

Pax: Bidet, Cobra, Goldstar

Warm up:

Shoulder rolls

Arm circles

Achillies stretches

Wall sits

30s Planks

Hurdle stretches

Butterfly

Lower back stretch

The jam:

Hill run then

25 jumping jacks x2

Hill run then

30 t-push ups x2

Hill run then

25 air squats x2

Hill run then

50 lbc’s x2

Hill sprint and 10 burpees

COT

Endex

Don’t care what the ground hog said. We’re working out…

Date: 02-03-2020
Time: 0530
AO: Higgins
Pax: Cobra, Goldstar, Nader
Q: Wilson

Warmup

  • Arm Circles
  • Hip Circles
  • SSH x 20
  • Sappy Tappys x 20
  • Popeyes

The Thang:

Tabata timing circuits

  • Carolina Dry Docks
  • Reverse Plank
  • Japanese Merkins
  • Cossack Squats

Monkey walk right

  • Merkins
  • LBCs
  • Diamond Merkins
  • Squats

Monkey walk left

  • Ballistic Merkins
  • In and outs
  • Imperial sumos
  • Sit Thrus

Bear Crawl

  • Plank
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercurys

Catalinas X 3

Count-o-rama
Name-o-rama
COT

YHC,

Wilson