A little bit of everything

AO: Smart Park

Date: 8.31.20

Time: 0530

Q: Swobbles

Pax: Goldstar, DoD, Wiggles, Captain Planet, Doogie, FNG

Stretch/warmup:

Quad stretch, leg stretch, arm circles, Moroccan night clubs, Cobra stretch, SSH x 15 IC

The thang:

Dora 1, 2, 3’s – teams of 2 (and 3) perform 100 merkins, 200 squats, 300 flutter kicks. Switch off between exercise and running with partner. The team of 30 had an extra 50 of each for good measure.

Pearls on a string – switches off between burpees x 10 and Bonnie Blairs x 10 (3 of each)

We ended with roasted pig – a set of bruce lee’s with 10 merkins in between each ab exercise.

FNG Steven was named Doogie. We had another FNG named Chris who shall be named on Wednesday!

COT

Prayer

No Hobbes, All Calvin!

DATE: 8/29/2020

AO: Dehavilland

WEATHER: 63° and rainy

Q: Calvin

PAX: Crockett, Swobbles, Faucet, Lawnmower Man, Phone Home, Jingles

Warmorama

  • Sungods IC x20
  • Tater pickers IC x20
  • LBCs OYO x20
  • Mosey to picnic shelter

THE THANG

  • Merkins IC x50
  • Air Squats IC x10
  • Mosey to waypoint and back
  • Merkins IC x40
  • Air Squats IC x20
  • Mosey to waypoint and back
  • Merkins IC x30
  • Air Squats IC x30
  • Mosey to waypoint and back
  • Merkins IC x20
  • Air Squats IC x40
  • Mosey to waypoint and back
  • Merkins IC x10
  • Air Squats IC x50
  • Mosey back to the flag
  • Dying Cockroaches IC x40
  • American Hammers IC x40

Count-o-rama: 7

Name-o-rama

COT

PIC

Falcon Hill 8.27.2020

Falcon Hill – 8. 22. 20

AO – Falcon Hill

Q – Tails

PAX – Cobra, Smaug (F3 Cape Fear), Stick Up F3 Louisville).

Conditions were mildly cool, and clear. Perfect morning for a beat down.

  • Workout began with a series of quick stretches. These included things like these guys, bad boys, side straddle hops, Tatter pickers, windmills.
  • To the brick shed and each HIM snatched up a coupon.
  • To the lot and workout continued as follows:

Every him grabbed a line and preformed exercises in cadence. These included Blerkins, Block squats, block swings. Between sets of 10-20 reps, each him would harambe their block to the start of end of each line.

  • Good mumble chatter was had getting to know each other.
  • After blocks were returned we preformed some core exercises. These included the following:

Flutter kicks, Leg lifts, rosaleta, American hammers, DC, Heel touches.

Finished up with Body Destroyers (new exercise suggested by Smaug, in which the HIM lays flat on his back and does not move 😉)

COT and Photo opp. Flag provided by Stick Up!

26 August, 2020 11:37

8/26 Smart Park
Q – Floater
PAX – DoD, Swobbles, Wiggles, Crockett FNG Steve

4 Rounds for Time

50 Air Squats
40 Big Boi Situps
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Run

Count o Rama
Name o Rama
CoT
Picture

Respectfully,

Calvin Moran
A-Abel Tub Masters
937-603-1415

25 August 2020 – Falcon Hill


DATE
: 25 Aug 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Swobbles, Crocket, Jingles, Wilson

Conditions: 75F, 85% Humidity

Warmup: hamstring stretch, bad boys, these guys, butterfly, pretzel, arm circles

The Thang: Harambebes

  • Mosey/slowsy to blocks
  • Trek to FTH, PAX count down from 20 while holding block above head, repeat with block on shoulder (for rest), repeat until the trek is complete
  • Incline Harambe (bear crawl while dragging block)
  • Decline Harambe
  • Incline Pick & Place (Scoot backwards while American-Hammering block side to side)
  • 20x Block Curls IC
  • Trek to BLRP (BLock Resting Place), PAX count down from 20 while holding block above head, repeat with block on shoulder (for rest), repeat until the trek is complete
  • 20x Block Curls IC
  • Mosey/slowsy to Crocket’s keys
  • 30m walking lunge
  • 30m broad jumps
  • 30m walking lunge

COT
COUNTERAMA
NAMERAMA

Just two lonely dudes….

In a lonely, dark park in the wee hours of the morning. What to do? What to do?

Let’s have a workout!!

Date: 08-24-2020
Time: 0530
AO: Higgins
Pax: Cobra
Q: Wilson

Start with Wilson’s Warm Up followed by….

The Thang:

One Pax performs a Dun and Bradstreet (Down and Back)

  • 50# DB X 2 Farmers Carry
  • 25# DB X 2 Farmers Carry
  • 25# DB X 1 Goblet Hold Walking Lunge
  • Overhead Slowsy
  • Bear Crawl
  • Monkey Walk
  • Crab Walk

While Pax #1 is performing these, Pax #2 is doing:

  • 10# Turkish Get UP
  • 10# Overhead Big Boy Sit Up
  • 10# American Hammer
  • Dying Cockroaches
  • LBCs
  • Heels to Heaven
  • Freddy Mercury’s

Then switch.

It’s a bear of a workout. We sweat. Profusely.

Come join us!

YHC,

Wilson

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Smart Park – 8.24.20

AO: Smart Park

Date: 8.24.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Floater, DoD, Wiggles

The thang:

Run along parking deck and stop at each light post to perform exercise… 5, 10, 15, and 20 back at the start. We performed Merkins, Squats, Gas Pumps, Carolina Dry Docks, and Burpees. In between each round, we performed 20 side straddle hops in cadence. We finished up with a few core exercises, 10 Navy Seal Burpees, and, 20 side straddle hops.

COT

Prayer

Dehaviland 8-22-20

Falcon Hill – 8. 22. 20

AO – Dehaviland

Q – Tails

PAX – Crocket, Wilson, Zebra, Elroy, Koolaid, Calvin, Lawnmower man, Phone Home, Swobbles.

Could not have asked for a more beautiful morning to hit a work out. Clear sky, cool air, nice wet grass.

Workout began with a series of quick stretches. These included things like these guys, bad boys, side straddle hops, and the like.

After stretching we took a jog to the hills where we performed bear crawls up both sides, Followed bye 10 rep exercises. These exercises included side straddle hops, Merkins, flutter kicks, leg lifts, shoulder taps. We also took another lap around the track in between.

Back to the parking lot where we performed push me pull me’s in teams of two along parking lot lines.

Back to the flag where we performed the COT duties and were disrupted by Wilson giving us a mobile Q sauce lesson.

Man Makers and Navy Seal Burpees

AO: Falcon Hill

Date: 8.20.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Crockett, Stick Up joined us while he was down range from F3 Louisville

Stretch/warmup:

Stretch on your own

SSH x 25 IC

The thang:

Mosey to blocks and ruck to the hill

Man Makers x 10, run to top of hill and perform squats x 20

Man Makers x 10, run to top of hill and perform lunges x 20

Man Makers x 10, run to top of hill and perform side straddle hops x 20

Man Makers x 10, bernie sanders to top of hill and back down, perform block curls x 20

Man Makers x 10, run to top of hill and back down m, perform block flutter kicks x 20

Mosey back to flag

Navy Seal Burpees x 15 IC to finish

COT

Prayer