HaHaHaHa…..

Date: 6/29/2020
Time: 0530
Pax: Cobra
Q: Wilson

As you get old and senile, there are two things that start to fade. Memory is one.

I can’t remember the other…..

Warm up – 20 Reps IC of:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

Mosey to:

• Dip Bars for 20 Dips
• Pull Up Bar for 15 Pull Ups
• Top or the Hill for 20 Merkins
• Parking Lot….

where we proceeded to do a Jail House Workout (modified since we weren’t actually in Jail)

2 points in the parking lot, 24 feet apart. At the second point we would do 20 squats. At the first point we would do 20:

• In and Outs
• Heels to Heaven
• Archer Push Ups
• American Hammers
• Shoulder Taps
• Dying Cockroaches
• LBCs
• Freddy Mercurys
• Narrow Merkins

Got ‘er done, flag or no flag.

YHC,

Wilson

20200615_062533.mp4

20200615_062533.mp4

20200615_062624.jpg

20200615_062624.jpg

June 25, 2020

AO: Falcon Hill

Q: Goldstar

Pax: swobbles, firedrill, cobra, Burt Macklin fbi, Crockett, phone home, Nader

Stretch OYO

Warm up run x2 laps

Pick up cinder blocks and goto the hill.

The thang:

At the bottom of the hill, do x10 manmakers with the block. Run to the top of the hill, do x20 squats, run to the bottom and hold a plank for the 6.

Once complete, take blocks back to their resting place and return to the flag. One set of roster pig to complete time:

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

Counterama

Namerama

Photo

AO: Falcon Hill

Date: 6.23.20

Time: 0530

Q: Swobbles

Pax: Goldstar

Stretch/warmup:

Bad boys, Arm circles, Quad stretch, Jog a lap

The thang:

Run track, stop at each light post and perform exercise, increasing reps at each stop. 5, 10, 15, 20. Cap off each round with 10 burpees.

Round 1 – Merkins

Round 2 – Squats

Move to parking lot, jog around entire lot and perform 10 burpees, repeat x 3.

COT

Prayer

DATE: 18 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Crocket, Phone Home

Conditions: ~60F, grass was a little damp

Warmup: lower back stretch, hamstring stretch, bad boys, these guys

The Thang: FTH – New & Improved Blocky Flavor

• Mosey to blocks
• Indian Run w/ blocks to FTH, 15 blurls IC at the top of FTH
• 4x sets:
• run down short side and do 8 lunges each leg, back to the top and 15 blurls IC, run down long side and do 15 merkins, back to the top and 15 blurls IC
• Indian Run w/ blocks back to block home
• Mosey to flag
• 1 set of Bruce Lees

COT
COUNTERAMA
NAMERA

AO: Dehavilland

Date: 6.20.20

Time: 0530

Q: Swobbles

Pax: Wilson, Faucet, Crockett, Mama Mia, Phone Home

Stretch/warmup:

Bad boys

Overhead bad boys

Quad stretch

Leg stretch

Moroccan night clubs x 15 IC

SSH x 15 IC

The thang:

In parking lot across 2 spots long ways:

Perform exercise x 5, cardio exercise to other side, perform 5 of exercise, cardio exercise back and perform 5 of exercise

Exercises: mix of merkins, squats, leg lifts, burpees, flutter kicks

Cardio: mix of sprint, backward run, side steps, cariocas, bear crawl, froggers

Move to pull up bars

Round 1: 30 squats, 30 leg lifts, 15 pull ups

Round 2: 30 squats, 30 flutter kicks, 15 pull ups

Move to military monument

Burpees x 1, 2, 3, 4, 5, 5, 4, 3, 2, 1

Mosey back to flag

COT

Prayer

6/16/2020

AO: Falcon Hill

Q: Goldstar

PAX: cobra, firedrill, cobra

Warm up with 20 SSH

1 mile run

The thang:

Pick up cinder blocks

Walk to Hill

25 squat thristers

Run up hill

25 SSH

Run back down

25 merkins

Repeat x4

Cot

Counterama

Namerama

Photo

Date: 6-15-2020
Time: 0530
AO: Higgins
Pax: Swobbles
Q: Wilson

Only 2 posing?

Well, that’s actually twice the number we actually need. We’re fine.

Warm Up 24ish reps of:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang:

One Pax would do a Dave and Busters (D & B, Down and Back)

• Bear Crawl
• Farmer’s Carry w/ 2 X 50# DB
• Karaoke
• Crab Walk Forward
• Crab Walk Backward
• Monkey Walk Right
• Monkey Walk Left
• Farmer’s Carry w/ 1 X 50# DB
• Shuffle Right
• Shuffle Left
• Power Skips

while the other Pax would perform various exercises:

• Turkish Get Up w/ 5# DB
• American Hammer w/ 25# Medicine Ball
• Round the World w/ 20# Sand Bag
• Squat w/ 25# Medicine Ball
• LBCs
• Heels to Heaven
• Offset Merkins

Yeah, just two of us. But, dang, we worked up a real good sweat to start the day.

What did you do?

YHC,

Wilson
https://drive.google.com/file/d/1QAk99eVEw8ndmQojIKLClqKvfQ1gJ0N7/view?usp=drivesdk
20200615_062624.jpg

20200615_062624.jpg

Q – Tails
PAX – Goldstar, Cobra, Swobbles
Totals – 4

Conditions were clear and cool!

After a few light stretches we ran to the blocks (good to see them again) every HIM snatched a block and we shoulders them to the pond. We preformed 2 sets each of 20 reps of the following exercises:
Block presses
Block swings
Block squats

We ran around the pond between each set. Before each set we would preform 10 block push ups.

We had a very lively and important mumble chatter concerning events of the recent days. I likely talked too much, but it was very good to be able to process thoughts and discuss ideas in a judgement free area.

We finished up with a quick prayer and the normal photo opp.

All in all a good start to the day.

Date: 6-6-2020

Time: 0700

AO: DeHavilland

Pax: Faucet (Birthday Boy), Fire Drill, Bear, Goldstar, Swobbles, Eva Murray (formerly known as Tails)

Q: Wilson TOG (The Old Guy).

A beautiful, warm and humid morning getting after it.

Warm up:

SSH IC, 67 reps (it’s Wilson’s birthday. 1 rep for each trip around the sun)

10 reps IC

• Pickin’ taters

• Windmills

• Imperial Walkers

The Thang!

Wilson may be old, but he likes to have fun. So for today’s birthday boy beatdown, he set up an obstacle course. Pax waiting their turn performed individual exercises:

• Break Dance Sit Throughs

• Squats with 25# medicine ball

• Burpees

• Club Bell Big Arm Swings

• Club Bell Round the World

• SSH

The course: A Dave & Buster’s (D & B = Down and Back

• Tire High Knees

• Tire Flip

• 70# Sandbag Carry

• Over

• Under

• Balance Beam

• Bear Crawl

• Carioka

When getting to the end, reverse the process.

The workout was concluded with a catered breakfast by Wilson’s M (M is for Marcia) including an Egg Bake Casserole, Mixed Fruit, Cinnamon Rolls, Biscuits, OJ and of course, coffee.

Thanks to everyone for making this a memorable birthday.

YHC,

Wilson

06-06-2020 Pax Pic.jpg

06-06-2020 Pax Pic.jpg

FireDrill.mp4

FireDrill.mp4

Name-O-Rama.mp4

Name-O-Rama.mp4

AO: Falcon Hill

Date: 6.4.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Tails, Kool-Aid, Zebra, Bidet, Cobra, Fire Drill, Wilson, Burt Macklin FBI

Stretch/warmup:

Bad boys

Overhead bad boys

Quad stretch

Leg stretch

Arm swing butt kickers

Side straddle hops x 15 IC

Moroccan night clubs x 15 IC

The thang:

PAX perform exercise then take lap around portion of the garage. Each round had 3 exercises and 3 laps. Each round, the exercises increased in difficulty. Pick up the six until all PAX return for next exercise.

Round 1: Air squat, flutter kicks, merkins x 20 each + lap after each

Round 2: Jump squat, world war II’s, burpees x 20 each + lap after each

Round 3: Lt. Dan’s, Set of Bruce Lee’s (6 ab exercises), Navy Seal Burpees x 10 each + lap after each

COT

Prayer