AO: Falcon Hill
Date: 5.26.20
Time: 0530
Q: Swobbles
Pax: Goldstar, Cobra, Crockett
Stretch/warmup:
Bad boys
Overhead bad boys
Leg stretch
Quad stretch
Moroccan night clubs x 15 IC
SSH x 15 IC
Torso twists
The thang:
Mosey to blocks, ruck block back to flag
Block squat x 15 IC
Block press x 15 IC
Flutter kicks x 15 IC
Navy seal burpees x 5
Run to light post and back
Wash, rinse, repeat x 4 rounds
Mosey back to flag, finish with 5 navy seal burpees
COT
Prayer
Date: 5/25/2020
Time: 0530
AO: Higgins
Pax: Joyride, Swobbles, Burt Macklin, FBI, Zebra, Nader, Cobra, Rosey, Goldstar.
Q: Wilson
After a hiatus of recent weeks, 9 Pax returned to Higgins to start the holiday working to get better.
Warm up: 20 reps IC of:
The Thang:
Mosey to the the parallel bars
10 reps, 2 sets, 9 stations
Mosey to the pull-up bar
OYO
Mosey to the Flag
During COT, Pax were admonished on the Memorial Day, to not only remember the price that has been paid for our freedoms, but to prepare mentally and emotionally for what may be required in the future.
Our holiday beatdowns usually end with extended Coffeeteria at a local restaurant, but all are currently in Carry Out mode. So we had our first Higgins Tail Gate Coffeeteria.
Pre-memorial day beatdown:
Post: dehaviland
Pax: Goldstar, Faucet, Wilson, Rosie, Swobbles, Zebra and Nader
Warmup: stretches, 25 sidestraddle hops
Run to the pavilion, 25 lbcs, 25 gas station, 20 leg lifts, 25 imperial walkers, run around the circle
The thang: 60 second burpee challenge. 1 minute to count 20 toe tappers, sprint to other side of lot, 1 burpee. Then count up burpees and count down toe tappers. (I think we made it to 17 burpees, some of us modified)
COT, and calling out friends and family that have served and have gone before us to fight for our freedoms. Happy Memorial Day!
Q: Burt MacklinFBI
Pax: Swobbles, Wilson, Goldstar
Workout: stretch , 10 min AYG run (goal of at least a mile), Indian run block carry 1 lap, lower body block workout, upper body block workout, Indian run block carry 1 lap.
Cot
Name o rama
Pic
AO: Falcon Hill (sanctuary aka parking garage)
Date: 5.19.20
Time: 0530
Q: Swobbles
Pax: Goldstar, Nader, Zebra
Stretch/warmup:
Bad boys, Overhead bad boys, Quad stretch, Leg stretch, Pretzel stretch, Arm circles, SSH x 15 IC
The thang:
Relentless rain is hitting our area this week, so we met up at the sanctuary, aka the parking garage. Mosey through garage in snake fashion working up towards entrance. Stop 5 times on the way up to perform exercise. Increase by 5 each time. Exercises: merkins, squats, gas pumps x 5, 10, 15, 20, 25. SSH x 25 IC between each round. Final exercise: burpees x 25, perform 5, run halfway up garage and back to completion.
COT
Prayer
AO: Dehavilland
Date: 5.16.20
Time: 0700
Q: Swobbles
Pax: Zebra, Rosey, Nader, Wilson, Goldstar, Tails
Stretch/warmup:
Bad boys
Quad stretch
Leg stretch
Torso twist
Mosey around pond, stopped twice to do SSH x 25 IC
The thang:
In parking lot – run approx 10 parking spaces and back to start to perform exercise x 2, 4, 6, 8, 10
Exercise 1 – jump lunges
Exercise 2 – merkins
Exercise 3 – burpees
Mosey to pull up bars
Perform:
Leg lifts x 15
Burpees x 15
Pull ups x 15
x 2 rounds
Mosey back to flag
COT
Prayer
05/14/2020
AO: falcon hill
Q: Stamp
Pax: Wilson, Goldstar, Nader, Burt Macklin fbi, zebra, Swobbles
S. A. M.
25 push ups
25 air squats
200m run
Repeat x8
25 push ups
25 air squats
Repeat x2
Total:
250 push ups
250 air squats
One mile run
COT
Counterama
Namerama
Photo
Class of 2020 Tribute
DATE: May 9, 2020
AO: DeHavilland (Delco Park – Kettering, OH)
Q: Zebra
PAX: Wilson, Goldstar, Swobbles, Tails (WhistlePig, Kooter)
Cuatros Hermanos met me this beautiful but chilly quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs x 20 IC, Imperial Walkers x 20 IC, Pickin’ Taters x 20 IC,
forward and backward shoulder rolls x 20 IC, Zebra Butt-Kicks x 20 OYO.
The Thang:
This Beatdown is in honor of all 2020 graduates who’ve had their senior year turned upside down. To that end, all rep counts are 20. After the COP, the Q announced the 2020 tribute and 20 rep requirement. We counted off for some Beatdwon delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. First checkpoint Tails (Welcome back Kotter!) chose Squats x 20. Second checkpoint was Swobbles (Wobbles but doesn’t fall down) with Merkins with arm extensions (probably a proper name for it but details) x 20. Third stop was Wilson with Lunges x 20. We moseyed back to the Shovel Flags for a quick water break. Then we moseyed to the fourth checkpoint which was Goldstar with Burpees x 20. Tails gave us a 10 count, then me moseyed to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 20 and Hanging Leg Lifts x 20. Then we moseyed over to the Memorial for our last station. We talked a little Charles Kettering history at his memorial, then wed did One-Legged Squats x 20/leg, Incline Merkins x 20 and Decline Merkins x 20. Lastly, we moseyed back to the Shovel Flags.
COT – Delegated to Wilson
Attachments area
AO: Falcon Hill
Date: 5.7.20
Time: 0530
Q: Swobbles
Pax: Burt Macklin FBI, Goldstar, Wilson
Stretch/warmup:
SSH x 10 IC
Arm swing butt kickers/arm stretch
SSH x 10 IC
Arm kettle swings/torso twists
SSH x 10 IC
Quad stretch/leg stretch
SSH x 10 IC
The thang:
Navy seal burpees x 10
Mosey to blocks
Block press x 15 IC
Block squat x 15 IC
Block curls x 15 IC
Block kettle swings x 15 OYO
Block burpees x 15 OYO
Run to light post and back, pick up the six, recover
Repeat as time allows (we did 3 rounds)
Mosey back to flag
COT
Prayer
05/05/2020
Cinco de Mayo
Q: Stamp
PAX: Goldstar, Swobbles, Wilson, Zebra
5 rounds of each exercise
11 push ups
1 run down and back
11 squats
Run down and back
11 leg lifts
Run down and back
11 shoulder taps
Run down and back
5 burpees
Run down and back
COT
Prayer
Endex
Leave No Man Behind, But Leave No Man Where You Find Him
Leave no man behind, but leave no man where you find him.
Iron Sharpens Iron est. 4/22/2017
Fitness, Fellowship, and Faith
F3 Dayton 