AO: Smart Park
Date: 8.17.20
Time: 0530
Q: Swobbles
Pax: Floater
This was the official start to the Smart Park AO.
Stretch/warmup:
Stretch on your own
The thang:
The “22’s”
1/2 mile sprint
20-2, 18-4, 16-6 until reversed on exercises 2-20 (lunge jumps/merkins) – some modifications on lunges
1/2 mile sprint
20-2, 18-4, 16-6 until reversed on exercises 2-20 (squats/renegade rows)
1/2 mile sprint
COT
Prayer
Smart Park 8/19
Q Floater
PAX – Swobbles, DoD, Wiggles
5 Burpees
Run lap
Bruce Lee
5 Burpees
Run lap
Tabata Merkins
5 Burpees
Run lap
Bruce Lee
5 Burpees
Run lap
Tabata Squats
5 Burpees
Run lap
Quick version Bruce Lee
10 Burpees
Count
Names
CoT
Picture
Respectfully,
Calvin Moran
A-Abel Tub Masters
937-603-1415
Falcon Hill – 8. 18. 20
AO – Falcon Hill
Q – Tails
PAX – Goldstar, Cobra, Jingles, Crocket, Nader.
Conditions were cool, cloudy, and there was a lil bit of rain.
Simple! Short! Sweet!
Date: 08-17-2020
Time: 0530
AO: Higgins
Pax: Cobra
Q: Wilson
Slow and easy stretches were absolutely necessary to start the process as YHC has been diagnosed as suffering from COA (Creeping Old Age).
Warm Up – 20 Reps of
The First Thang – 10 Counts of Roasted Pig
The Second Thang – Juarez Valley 10 with parking lot laps between sets:
Jump Squat/Clerpins
One exercise/Another exercise (the mind is starting to go as well as the body)
LBCs/Shoulder Tabs
Bottom line: we broke a heavy sweat and experienced heavy breathing. Worth the effort.
YHC,
Wilson
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Date: 08-15-2020
Time: 0700
AO: DeHavilland
Pax: Faucet, Lawn Mower Man, Phone Home, Swobbles – with a Cameo appearance from Jingles.
Q: Wilson
Two days ago YHC engaged in a new form of exercise on his own. Delayed Onset Soreness reared it’s ugly head necessitating a:
Pre-Warm Up Warm Up
followed by…
The Warm Up:
20 Reps IC
followed by….
The Thang:
POAS (Pearls On A String)
Mosey around the park with various stopping points for various exercises inclding
Some Roasted Pig (10 counts)
LBCs
Merkins
American Hammers
Narrow Merkins
Dying Cockroaches
Wide Merkins
Mosey
Three Sets/Five Reps of
Toes to the Bar
Cosack Squats
Air Squats
Followed by
Bear Crawl
Cairoca
Crab Walk Forward/Backward
Monkey Walk
Mosey
Juarez Valley Ten – Imperial Walkers/Burpees
I am breaking into a sweat again just typing it all up!
Your fitness center closed? Sorry to hear.
Join us at Delco Park on Saturday at 7:00 and you, too, can work up a sweat with us.
YHC,
Wilson
P.S. Wilson got t new phone. It confuses him….
https://drive.google.com/file/d/18oEzCyQjmOPO5DPporATX2vPTiAQsYTO/view?usp=drivesdk
https://drive.google.com/file/d/13doKtqoz8Qhpo1KjQSqUiOzlLLOl7eqr/view?usp=drivesdk
https://drive.google.com/file/d/1E4ZbXDOGkNtPENoKZI7gSNuGhnSHe_It/view?usp=drivesdk
https://drive.google.com/file/d/1wQLRAmYyE6Kqil6CkCc5oZd6M3KnaK7x/view?usp=drivesdk
DATE: 13 August 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails
Conditions: 67, 87% Humidity
Warmup: hamstring stretch, pretzel, lower back stretch, 20x windmills IC, 20x SSH IC
The Thang: Slow Reps — Sleps
I do a lot of things slow: I eat slow, I talk slow, I think slow, I respond slow. Today, we worked out slow. The exercises were done with a metronome (in 4/4 time). In general we took 4 beats to extend the muscle(s) and 4 beats to contract. At 80 BPM, it takes 3 seconds to extend and 3 to contract; at 60 BPM it takes 4 seconds each way.
COT
COUNTERAMA
NAMERA
AO: Falcon Hill
Date: 8.11.20
Time: 0530
Q: Swobbles
Pax: Cobra, Goldstar, Jingles
Stretch/warmup:
Various stretches
The thang:
In the parking lot, stop at each set of spaces and perform cardio exercise (mix of side steps, cariocas, bear crawls, broad jumps) and then perform 10 of exercise at 4 total stops. 3 rounds total… first round was merkins, second round squats, third round heel touches. Mosey to track, jog lap and perform x 10 burpees for 3 total rounds.
COT
Prayer
Date: 08/10/2020
Time: 0530
AO: Higgins
Pax: Cobra, Dorthy Gail
Q: Wilson
Warm up
Stretches
20 reps (more or less) IC
The Thang – Juarez Valley 10 with a lap around the lot between sets:
How’d you start your day? Meeting your fitness goals for the year? Come join us.
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https://drive.google.com/file/d/1S0HVpAMDDvltKwcai1SOy_I8OrHjYMFf/view?usp=drivesdk
AO: Dehavilland
WEATHER: 64° and Sunny
DATE: 8/8/2020
STARTEX: 0700
ENDEX: 0800
Q: Crockett
PAX: Wilson, Faucet, Phone Home, Lawnmower Man, Calvin, Hang Ten
WARMUP:
THE THANG:
Exercise across the length of the field in 3 parts (1. Goal to crease, 2. Crease to crease, 3. Crease to goal). At the goal, perform a stationary exercise. Then repeat the exercises backward to return across the field. At the second goal, perform a second stationary exercise.
Round 1
Round 2
Round 3
Round 4
Mosey around the pond and back to the flag
COT
COUNT-O-RAMA
FNG NAMING: Welcome Hang Ten!
NAME-O-RAMA
PIC
DATE: 6 August 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Jingles, Phone Home, Crocket, Goldstar
Conditions: 59F, 86% Humidity
Warmup: stretch OYO, butterfly, hamstring stretch, lower back stretch, 10x arm circles front/back, mosey to blocks
The Thang: Super Duper Fun w/ Blocks
COT
COUNTERAMA
NAMERA
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 