Zebra 46th Birthday Special

DATE: September 19, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Calvin, Crockett, Faucet, Phone Home

Cinco Hombres met me this brisk morning. The theme was 46 for Q’s birthday celebration – all exercises completed in sets of 46 or multiples. We moseyed over to the dock for a little COP: SSHs x 46 IC,

Zebra Butt-Kicks x 23/leg OYO, Imperial Walkers x 23 IC , Windmills x 23 IC.

The Thang:

We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 23 reps. Exercises included Merkins (thanks Wilson), Burpees (thanks Calvin) and Bat Wings (thanks Crockett) and 6 inch leg raises (thanks Faucet). I’d mention what Phone Home picked, but you know 46 year old memory I guess? That brought us up to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 23 and Hanging Leg Lifts x 23. We split into groups of 3 so one group completed one-legged squats x 23/leg, 23 Incline Merkins and 23 Decline Merkins at the Memorial while the other was on the pull-up bars. Lastly, we moseyed back to the Shovel Flags, which include great Mumble Chatter:

Calvin: I smacked my junk on the pavement and it really hurt.

Zebra: You shouldn’t smack your junk on the pavement.

Calvin: I didn’t do it on purpose.

Zebra: 😂

COT

AO: Smart Park

Date: 9.18.20

Time: 0530

Q: None – Iron Pax Challenge

Pax: Wiggles, DoD, FNG (Joseph), Burt Macklin FBI, Floater, Swobbles, Crockett

Iron Pax Challenge:

Start

Run 400m

100 merkins

Run 400m

90 squats

Run 400m

80 merkins

Run 400m

70 squats

Run 400m

60 merkins

Run 400m

50 squats

Run 400m

40 merkins

Run 400m

30 squats

Run 400m

20 merkins

Run 400m

10 squats

***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats.

COT

Prayer

AO: Falcon Hill

Date: 9.17.20

Time: 0530

Q: Swobbles

Pax: Tails, Cobra, Goldstar, Kool Aid, Crockett, Burt Macklin FBI

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, SSH x 15 IC

The thang:

Mosey to blocks

Burpees x 10 OYO

Block presses x 10 IC

Burpees x 10 OYO

Block curls x 10 IC

Burpees x 10 OYO

Block squats x 10 IC

Burpees x 10 OYO

Block rows x 10 IC

Burpees x 10 OYO

Block flutter kicks + block scissor kicks x 10 IC

x2 rounds

Mosey back to flag – 3 sets of 10 burpees for 130 total burpees + 120 reps of various block exercises.

COT

Prayer

AO: Smart Park
Date: 9/16/20
Time: 0530
Q: KiddiePool
Pax: Swobbles, Crockett, DoD, Wiggles, Floater

Stretch/warmup:

Arms / Shoulder OYO
Legs OYO
SSH x15 IC

The thang:

Pearls on a string mosey to hill
Diamond Merkins x15
Mosey
Narrow squat x15
Mosey
Merkins x20
Mosey
Squat x20
Mosey
Shoulder tap x15
Mosey
Crunch x20
Mosey
Moon reach Merkins
Mosey arrive at hill
Burpees x15, hill, x10, hill, x5 hill
Squats x15, hill, x10, hill, x5 hill
Mosey to flag

COT
Prayer

Falcon Hill – 8. 22. 20

AO – Falcon Hill

Q – Tails

PAX – Anthill

Conditions were brisk and clear. Slight breeze made it chilly, but we warmed up quick.

A lonely start

Workout began with one lonely Q-PAX. I took a very light jog/test out the old golden calf around the track. After this a little Stretcharama I started into my planed exercise!

• 100 Squats (sets of 10 with a parking line bear crawl in between)
• 100 rep abdominal (Sets of 10 flutter kicks and rosaleta with parking line bear crawl in between)
• Parking block mountain climbers IC 10 count (5 sets with 10 side block jumps in between)

A triumphant entry

Brother Anthill showed up, running fast at the 40 rep mark in squats. We together preformed 10 late penalty burpees. Anthill pushes hard to catch up to the 40 rep mark, and we finished the workout together.

COT, Name/Count/Photo-ramas

DATE: 9/14/2020

AO: Higgins

WEATHER: 58° and breezy

STARTEX: 0530

ENDEX: 0615

Q: Crockett

PAX: Cobra, Wilson (Respect)

Warmorama

• Hamstring Stretch 10 sec
• Bad Boys L/R 10 sec
• These Boys L/R 10 sec
• Tater Pickers IC x10 4 ct.
• Windmills IC x10 4 ct.
• Wing Waggles IC x10 4 ct.
• SSH IC x20 4 ct.

The Thang

Jaurez Valley (Burpee Style) – Pax line up in the middle of the parking lot. On the Q’s mark, they complete the following:

• 5 Burpees
• Run to one end of lot
• 1 Merkin
• Run back to middle
• 5 Burpees
• Run to other end of lot
• 10 Air Squats
• Run back to middle
• Pick up the 6 (Always)

Each round the count increases by 1 for the merkins and decreases by 1 for the air squats, making the final round 10 merkins and 1 air squat.

Finish with Body Destroyers

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC

AO: Smart Park

Date: 9.14.20

Time: 0530

Q: Swobbles

Pax: DoD, Kiddie Pool

Stretch/warmup:

Bad boys, overhead bad boys, leg stretch, Cobra stretch, SSH x 15 IC

The thang:

Round 1:

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Lt. Dan’s x 15

Short lap in parking lot in between each exercise

Round 2:

Overhead claps x 30

Shoulder taps x 15 IC

Carolina Dry Docks x 15 IC (DoD called cadence)

Short lap in parking lot in between each exercise

Round 3:

Leg lifts x 15 IC (kiddie pool called cadence)

Flutter kicks x 15 IC + American Hammers x 15 IC

Scissor kicks x 15 IC + LBCs x 15 IC

Short lap in parking lot in between each exercise

Round 4:

Merkins x 15 IC

Burpees x 15 IC

Navy Seal Burpees x 15 IC

Finish with kiddie pool and DoD each calling cadence on 10 SSHs.

COT

Prayer

Date: 09-12-2020
Time: 0700
AO: DeHavilland
Pax: Crockett, FNG (Kyle), Faucet, Jingles, Phone Home, Swobbles, Calvin, Zebra.
Q: Wilson

A fellow Pax, WhiteHat, from Rock Region in South Carolina has met with some medical issues. Today we gave a special call out on his behalf.

Mosey to… well, a new location close to the gazebo for…

Warm Up
20 Reps IC of:
SSH
Pickin’ Taters
Windmills
Imperial Walkers

WhiteHat Special – Part 1

En route back to the parking lot, Pax formed a line and proceeded with Walk Like an Egyptian, Leap Frog style. Pax moving from the back of the line to the front would jog backwards until getting to the front position. Pax would then face forward and lead the Walk Like an Egyption line. Rinse/Repeat.

Juarez Valley 10

At station 1, do one Merkin
Bear Crawl to station 2.
At station 2, do 10 Burpees
Return to station 1and increase Merkin count by 1.
Bear Crawl back to station 2, decrease count by 1 (Switched to Air Squats half way through).
Rinse/Repeat steps 4 & 5 until counts are 10 and 1.

WhiteHat Special – Part 2

As WhiteHat is 39 years old, we proceeded with 13 reps of:
Merkins
Squats
LBCs

Concluded with:
Break Dance
Monkey Humpers
Hurdler’s Stretch
Pigeon Stretch

WhiteHat, we salute you and pray for your recovery.

YHC,

Wilson

Fall is here! The morning was nice and cool and there was an amazing breeze. Time to lift heavy things!

DATE: 9/11/2020

AO: Smart Park

WEATHER: 62° and breezy

STARTEX: 0530

ENDEX: 0615

Q/PROCTOR: Crockett

PAX: Swobbles, Wiggles

THE THANG

Wheel of misfortune – a spoke style workout with cinderblocks.

• Run 400m
• 10 Block Thrusters
• Rifle Carry to Spoke 1 (25y)
• 25 Decline Blerkins
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 2 (25y)
• 25 Blockees
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 3 (25y)
• 25 Block Squats
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 4 (25y)
• 25 KB Swings
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 5 (25y)
• 25 Vertical Block Presses
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 6 (25y)
• 25 Alpos
• Rifle Carry to Flag (25y)
• 10 Block Thrusters

Wash, rinse, repeat for 43 minutes. Count your reps.

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC

Smart Park 9/9

Q- Floater

PAX – Swobbles, DoD, Doogie, Kiddie Pool, Rosey, Wiggles

25 SSH IC

Stretch legs OYO

Mosey to hill

25 Merkins

Hill Sprint

20 Merkins

Hill Sprint

15 Merkins

Hill Sprint

10 Merkins

Hill Sprint

Pick up 6

Repeat with Big Boy SitUps, Squats

Burpees while each back does hill sprint

Mosey back to flag

CoT