AO – Falcon Hill

Q – Tails

PAX – FNG Carl (F3 Broomballz),Ditka


Cold and Dry. No wind. Snow and ice on the ground made for tricky footing. All together very pleasant conditions.


Stretcharama – A few static stretches OYO.

Slowzee to the Blocks. Took over to the playground and preformed 50 Blockees/Man makers in sets of 10. Took some block walks in between sets.

Returned blocks to shed abs slowzee back to the lot.


Quick TAP. Photo and naming FNG Carl as BROOMBALLZ!

Last Wiggles Wednesday of 2020

AO: Smart Park
Date: 12/30
Q: Wiggles
Pax: Flipper, Meatball, Swobbles, KiddiePool, Doogie

Stretch OYO
Warm up:
– Wave of Merkins (starting at 5)
– 20 SSH
– Indian Run (two laps around parking lot)

The Thang:
– Each Pax took a turn running the length of the parking lot and back.
– If you weren’t running the other Pax each did an exercise until all Pax had a turn running – Round 1- LBCs
– Round 2- Jump squats
– Round 3- Plank
– Round 4- wall sits



A Ruck Is Just Walking, Except When It’s Not

Date: 12-28-2020

Time: 0530

AO: Helms Deep

Pax: Armstrong

Q: Wilson

Today’s Adventure featured POAS – Ruck Style

Total Distance: 1.212 miles

Exercised performed with Ruck (20 reps)

  • Ruck Squats
  • Bear Crawl Drag
  • American Hammer
  • Merkins
  • Thrusters
  • Ruck High Pull
  • Regular Bear Crawl
  • Ruck Swings
  • Thrusters
  • Overhead Squats

That’s a total of 200 reps.

That’s not just a walk in the park….



23 Dec 2020 – Falcon Hill

DATE: 23 Dec 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Tails, Goldstar, Swobbles, Faucet, Floater, Meatball, Flipper, Packer, Ditka, Armstrong, Reverend Run, FNG Carl


WARM-O-RAMA: sun gods, Moroccan night clubs, bad boys, these guys, windmills, hamstring stretch


Listen to songs, follow instructions

  • Grey Goose – 2x block curls on “Lord Lord Lord”
  • Sally – block press on “bring Sally up”
  • Tubthumping – block sit-up, down on “get knocked down” up on “up again” (hard mode: block above the head)
  • Roxanne – hold dip position on block, dip on “Roxanne”
  • Thunderstruck – switch between holding reclined press and leg lift on every “Thunder!”
  • Grey Goose (remix) – choice of block curl or merkin
  • Sally (remix) – choice of block press or merkin




Bowling at Smart Park

AO- Smart Park and a windy 40
Q- Ditka
PAX- Kiddie Pool, Swobbles, Wiggles, Meatball and Flipper

The Thang
10 pin bowling
Knockdown one pin at a time and do the exercise from that pin and then run 200 Yards. Miss a pin, 5 burpees and try again. 30- side straddling hops
30- leg lifts
30- alternating Superman’s
30- sit-ups
30- donkey kicks
30- merkins
And a small handful of burpees


AO – Dehaviland

Q – Tails

PAX – Steamer (From F3 Atlanta), Wilson, Faucet, Meatball, Ditka


VERY COLD! 13 degrees with a strong windchill! Felt like Zero according to Steve!


Stretcharama – SSH with some Burpees added in for extra warmth! Also knocked out a few windmills.

Slowzee to the parking lot where we performed some stacking cardio moved on parking lines. These included, sprints, side sprints, karaoke, froggers, and a half way near crawl.

Switched things up and took a trip around the lake. We jogged while knocking out sons cherry pickers and overhead claps (I was channeling my inner Crocket) tossed in a few sets of burpees along the way.

Made it back to the lot and continued our previous routine, this time in teams of two. After we headed to the hill and preformed 3 sets of hill sprints. Peppered in some SSH.

Jog back to the flag where we bottomed things up.


Quick TAP. Photo – it was revealed to us by Steamer that the tree standing near our start point makes a great phone stand for pictures….. Namearama!

A Die Hard Christmas!

AO: Smart Park

Date: 12.23.20

Time: 0530

Q: Swobbles

Pax: Floater, Doogie, Packer, Ditka, Tex, Wiggles, Kiddie Pool

Pax warmed up with the following: SSH x 20 IC, Mountain Climbers x 15 IC, High Knees x 10 IC, SSH x 10 IC

It’s two days away from Christmas and what screams Christmas more than Die Hard? Thus, we did a Die Hard themed workout. One PAX was named Hans Gruber (Ditka) and one was named John McClane (Tex). The remainder of the PAX were with Hans, who was holding them hostage. The goal of McClane was to safely recover the hostage PAX. Each round was the battle between McClane and Gruber/hostages which featured 20 reps of the following exercises in cadence: block squats, block presses, block swings, man makers (10 reps of these). At the end of these exercises, McClane (Tex) and Gruber (Ditka) were timed for 1 minute to see who can do the most reps of one of the exercises in the round. (Round 1: merkins, round 2: squats, round 3: SSH) Hostage PAX also perform exercise for extra work. In the end, McClane (Tex) recovered all the hostages and saved Christmas. Nakatomi Plaza had 35 floors, so we did 35 burpees to cap off the workout.



Smart Park Birthday Q 12/21

PAX – Meatball, Ditka, Wiggles, Goldstar, Flipper, Packer, Swobbles Q – Floater

Warm up
32 Windmils IC
32 Floater Kicks IC
32 Mountain Climbers IC

Birthday Beatdown
4 Rounds run to light post between each exercise
8 Burpees
8 Squats
8 Leg Raises
8 Merkins
8 Lunges per leg

32 Squats
8 Burpees
32 Merkins
8 Burpees
32 Lunges per leg
8 Burpees

Flag Wiggles

Reindeer workout

AO- Delco Park
32 degrees and holding

PAX-Armstrong, Wilson, Meatball, Swobbles, K-Pool with a hard charging FNG.

Warm up-Side straddle hops, shoulder stretches.

The Thang

2 PAX lift 8lb weight lift over head while other run 150m. Switch until all have completed lifting series

Indian Merkin Run- 100m

Round Robin squats, 20 x 7

Bear crawl, abd work out, crab walk x 5

Throw in a few burpees, mountain climbers, lunges, run to the lake… these men are ready for any reindeer game!

Reg Dawson

Tank Time!

DATE: 12/17/2020

AO: Falcon Hill

Q: Frank the Tank

PAX: Tails, Floater, Ditka, Burt Macklin FBI, Cobra, Goldstar

20 SSH en cadence
20 cherry pickers en cadence

10 burpees with the block
200 yard run

20 block squats
200 yard run

30 block curls
200 yard run

20 bent over block row
20 block sit-ups
200 yard run

Repeat but in reverse order

Count, COT, prayer, picture

Thanks for coming out on a great morning!