Date: 10-17-2020
Time: 0700
AO: DeHavilland
Pax: Armstrong, Crockett, Faucet, Swobbles, Zebra
Q: Wilson

With sunup coming later in the morning, the gloom is fully embraced as we arrive for our weekly beatdown.

Warm up 20 reps IC of:

• SSH
• Imperial Walkers
• Pickin’ Taters
• Windmills

The Thang:
Mosey to Gazebo to engage in Juarez Valley 10

• Merkins
• Air Squats

Mosey up the hill to Service Members Memorial for Juarez Valley 10

• Bulgarian Squat Right
• Bulgarian Squat Left

Slowsy to the pull bar for 10 reps. When not on the bar perform Cossack Squats, right and left

Return to the flags performing –

• Carioca Right
• Carioca Left
• Backward Mosey
• Monkey Walk Right
• Monkey Walk Left
• Bear Crawl

COT
Photo

Coffeeteria

YHC,

Wilson

AO: Falcon Hill

Date: 10.15.20

Time: 0530

Q: Swobbles

Pax: Cobra (ssss), Goldstar

Stretch/warmup:

Stretch OYO

SSH x 25 IC

Moroccan Night Clubs x 20 IC

Plank Jacks x 10 IC

Burpees x 5 OYO

The thang:

Mosey to blocks, mosey back to flag

Block Presses x 10 IC // Carolina Dry Docks x 20 IC (rd 1), Incline Block Merkins (rd 2), Decline Block Merkins (rd 3)

Block Squats x 10 IC // Squats x 20 IC (rd 1 & 2), Jump Lunges (rd 3)

Block Flutter kicks x 10 IC // Leg lifts x 20 IC (rd 1), American Hammers x 20 IC (rd 2), Freddie Mercuries x 20 IC (rd 3)

Burpees x 10 OYO // Plank to pick up the six

End round 1 & 2 with a lap. End last round by taking blocks back. Mosey back to flag.

Cool down with burpees to the beat of Tubthumping. Every time you the chorus says “I get knocked down”, we did a burpee!

COT

Prayer

Date: 10/14/20
AO: Smart Park
Q: Wiggles
PAX: Swobbles, DOD, Meatball, Armstrong, Doogie

Warm up OYO

The Workout:

Run up the hill
Bear crawl up the hill
5 Burpees
Repeat hill run and bear crawl
Wave of Merkins (10 reps)
Repeat hill run and bear crawl
15 jump squats
Repeat hill run and bear crawl
20 Big Boy sit ups
Repeat hill run and beer crawl
20 big boy sit ups
Repeat hill run and bear crawl
15 jump squats
Repeat hill run and bear crawl
Wave of Merkins (10 reps)
Repeat hill run and bear crawl
5 burpees

Count off
COT
Video
Picture

DATE: 13 Oct 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Crocket

CONDITIONS: 46F, 89% Humidity

WARM-O-RAMA: 20x windmills IC, 10x burpees IC, ASAK, 20x sky-thigh-ground-clap

THE THANG

• 50m broad jump, 50m bear crawl to blocks, block up
• 150m trek to lightpoles, alternate 20s rifle carry, RH farmer carry, LH farmer carry
• blockicides:
• LP1: 20x blunges
• LP2: 20x block situps
• LP3: 20x mini block dips
• LP4: 20x blerkins
• repeat (total of 40 reps each)
• 150m trek to block resting place (BLRP)
• 40x block curls

COUNT-O-RAMA
NAME-O-RAMA
COT

AO: SmahtPak Austin Landing
Date: 10/12/20x
64 * & Breezy
Q: VQ Meatball

Warm-a-Rama OYO

What are those?!

First Set (Full Length Lot)
Derkins (33)
Block Run
Blurkins (33)
Block Run
Block Squats (33)
Mosey: Murder Bunnies
Second Set (Full Length Lot)
Block Squats (33)
Block Run
Blurkins (33)
Block Run
Derkins (33)
Mosey: Murder Bunnies
Third Set (Full Length Lot)
Derkins (33)
Block Run
Blurkins (33)
Block Run
Block Squats (33)
Block Sprint to Flag

Count-off
Name-O-Rama
Picture Time
COT



DeHavilland 10/10/ 2020

Q- Faucet

Pax- Hang Ten

Warm up exercises

Moroccan nightclub X 20

Side Straddle hops X 20

Imperial Walkers X 20

Merkins X 20

Dips X 20

Pearls on a string, mosey around the park, alternating exercises at each stop.

COT

Count-a-Rama

Name-a-Rama

10/7: Smart Park
Q- Wiggles
PAX- Armstrong, Swobbles, DOD, Meatball, Flipper

Upper/Lower Body Stretch OYO

Workout Named: Step Brothers

Run 100m to light post

• 20 Catalina Wine Mixers

Mosey to next light post
50 LBC’s
Run 100m to next light post
Colt 45s + 10 shoulder presses with blocks
Mosey to next light post
10 Burpees
Short Rest
Repeated cycle for 3 rounds. On last round did rifle carry to last light post before burpees

Total: 60 Catalina wine mixers, 150 LBCs, 135 Curls, 30 shoulder presses, 30 burpees. Ran about .5 mile

COT
Count off
Picture