Date: 3/17/2021 @0530

AO: Smart Park
Conditions: 40F, moist air was great for calling cadence.
Q: Ditka
PAX: Swobbles, Tex, Kiddie Pool, Cornelius, Wiggles

Warm up: SSH and tator pickers

The Thing:
Run to the corner of Smart Park arena and complete the below task in cadence. 50 reps. Each man calls out 10 reps until exercise completed. Bonus…5 burpees after each exercise.

-Flutter kicks
-Superman
-Squats
-Merkins
-Gas pumps
-Hold the plank
-Leg abduction in plank position
-LBC
-Merkin
-Leg abduction on the six
-Side straddle hops

COT
Video
Photo

Carry on with the day men!

16 MAR 2021
AO: Falcon Hill

Q(VQ!): Court Marshal

PAX: Cobra, Court Marshal, Fence Post, Meatball, Swobbles

Conditions: high 30s, just finished raining.

Warm-o-rama:
Ankle, knee, hip, shoulder, arm, neck rotations 10R, 10L.

Upper back stretch
Hamstring stretch standing

20 SSH IC
10 merkins IC
10 potato pickers IC
20 imperial walkers IC

The Thang Part 1:

Plyometrics- squat jump, small square hop, jumping lunge alt legs. Max effort 5/3/1

The Thang Part 2:

10 rounds of 3 burpees followed by 10 thrusters holding a cinder block.

4 for the core became 2 for the core, bent leg raise for 1 minute and back bridge for 1 minute.

Count-o-rama

Name-o-rama

COT

3-16-2021 @ 0530

AO:Smart Park
Conditions: 39F light beeeze
Q: Ditka
Pax: KiddiePool

The thing:
Ruck 2.33 miles with 5 stops of 20 squats

COT
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Video

Starting the day out right

DATE: 15 Mar 2021
AO: Helms Deep
Q: Cobra
PAX: Wilson, Court Marshal, Fence Post (Welcome!)

CONDITIONS: low 30’s, windy, dry

WARM-O-RAMA: these guys, bad boys, hamstring stretch, butterfly, lower back stretch

THE THANG: Wave after wave after wave

• Wave: PAX relay each exercise starting at 1 rep and increasing by 1 after each round up to 10 reps; tacit PAX perform exercise (in parentheses) while waiting for the wave to arrive
• Merkins (Plank)
• Block Curls (Overhead Claps)
• Leg Lifts (Heel Touches)
• Block Press (Block Hold)
• Bent Row (modified Imperial Walker w/ block)

The formula for # of reps representing the sum of incrementing counts (assuming starting at 1, incrementing by 1) is

where is the max number reached ( in this case). So each exercise had 45 reps.

COUNT-O-RAMA
NAME-O-RAMA (Cobra was so excited he forgot to say his own name!)
COT

 

Gentle Morning Breeze

3/15 Q Smart Park

PAX : Swobbles, Wiggles, Armstrong, Cornelius, Packer, Ditka, KiddiePool, Floater (Q)

Warm

50 SSH IC

20 Windmills IC

One lap

Work

Tabata 40 sec work 20 sec rest

4 Rounds rotate through exercises once per round

Block Press

Block Row

Merkins

Block Squat

Block Leg Raises

Bear Crawls and Burpees

Bear crawl from light post to light post burpees at each parking line

Murder bunny back to start

Bearpees

Lunges back to start

COT

Pray

Video

Photo

3/12 Smart Park

PAX: Swobbles, Ditka, Packer, KiddiePool, Kirby, Meatball, Flipper, Floater (Q)

The Warmening

50 SSH IC

Various leg stretches

The Sweatening

50 reps

Full length down and back

40 reps

3rd post down and back

30 reps

Middle post down and back

20 reps

1st post down and back 10 reps

10 reps

Pick up 6

Round 1 BBSU

Round 2 Lunges

1 min as many burpees as possible

COT

Count

Prayer

Video/Photo

AO: SmartPark
Condition: Easy & Breezy 60*
PAX: Armstrong, Brocephus, Ditka, Kiddie Pool, Lucy "The Goose"

Q: Meatball

Thang: Ruck It. Roughly 2.5 miles.

COT
Name-a-Rama
Vid & Pic

03/11/2021

Ao: Falcon Hill

Q: Goldstar

Pax: Cobra, Zulu, Court Martial, Frank the Tank

Warm up:

Stretch to the left

Stretch to the right

Stretch to the middle

SSH IC x20

Lap around track x1.5

Pick up blocks

Mosey back to start

All exercises 30 seconds 15 seconds off

Jump rope

High jumps

Walk out push ups

Mountain climbers

Reverse lunge right kick

Reverse lunge left kick

V-ups

Leg lifts

High knees

SSH

Switch jumping lunges

Block curls

Squat thrusters

Bent over rows

Plank block slides

Block Swings

Burpees

Mountain climbers

Push ups

LBC

Repeat entire workout twice

COT

Counterama

Namerama

Photo