4-22-2021

Ao: Falcon Hill

Q: Goldstar

Pax: fence post, frank the tank, zulu

Warmup:

Shoulder rolls forward

Shoulder rolls backward

SSH ic x20

2.5 lap warm up around the track

Grab a block

Circuit:

Block Merkins x25

Squat press x25

Block swing x 25

LBC with block x25

X2

Run a lap

Curls x25

Block row x25

Plank shoulder taps x25 each side

Manmakers x25

x1

Carry blocks back

Mosey to start

Cot

Counterama

Namerama

Photo

AO: Smart Park
Date: 4/21/21
Time: 0530
Q: KiddiePool
Pax: Cornelius, Packer, Ditka, Who’s There

Stretch/warmup:
Arms
Shoulders
Quads
Calves
21 tater pickers
21 windmills
21 SSH

The thang:
Blackjack
21 Merkins
21 LBC
21 block press
21 squats
21 Freddie Mercury
21 block curl
21 BBC
21 lunges
21 block man makers
21 decline merkins
21 leg lifts
21 blockies
21-ish block curls in sequence
21-ish block press in sequence
21 blockies in sequence

COT
Prayer
Flag to Cornelius for bringing back warm weather from Florida Count-o-Rama
Name-o-Rama

Date: 4/20/2021
Time: 5:30 pm
AO: North Park, Springboro
Conditions: 52 F and falling
PAX: Ditka (Q)

The Thang:
-2 mile run
-Merkins 35-25-15
-LBC 35-25-15
-Pull ups x three sets
-Step-ups x 40
-Squats x 40
-Lunges x 40
Ran stairs x 5 mins
COT
Photo/video
Not a lot of chatter this afternoon. Get in and get out, a storm is on the front.

AO: Smart Park

Date: 04-20-2021
Time: 0530
Q: Armstrong
PAX: Fence Post, Meatball, Jazz Hands, Ditka

WARMARAMA: 10 LBC’s

THE THANG:

• Run 1 lap around the perimeter of the garage deck.
• RUCK to Waldruhe Park.
• Run to Austin Blvd. and back to The Six.
• RUCK from Waldruhe back to the flag.

Count off | NameOrama | COT | Picture

If one could run without getting tired I don’t think one would often want to do anything else.

C.S. Lewis

AO – Falconhill

Q – Tails

PAX – Swobbles, Cobra.

Conditions

• Perfect cool morning!

Workout

• Static stretches, then moved to the blocks. Preformed the following:
• 3 sets of 20 block curls, each with a 60 sec plank in between
• 3 set of 20 block presses, each with a different ab exercise in between
• 3 set of block swings, each with a different hip stretch in between

Marched back to flag area and finished with some deep hip stretches.

COT

Quick TAP. Photo. And namerama!

DATE: 19 Apr 2021
AO: Helms Deep
Q: Cobra
PAX: Wilson

CONDITIONS: 45 F, dry

WARM-O-RAMA: head/neck rolls, light neck stretch, arm circles, bad boys, these guys, butterfly, hamstrings, lower back and hip stretches

THE THANG:

• Roasted Pig (ab exercises with 10x merkin in between; exercises: leg lifts, flutter kicks, dying cockroaches, American hammer, Freddie Mercuries, LBC, heel touches)
• 4x crabwalk down the hill and back up, 10x big boy situps at the top
• Roasted Pig w/ different exercises: rosalitas, WWII’s, draw circles w/ legs together, V-ups, scissor kicks, LBC
• 4x crabwalk down the hill and back up, 10x big boy situps at the top

COUNT-O-RAMA
NAME-O-RAMA
COT

Mary 1,2,3
PAX: Swobbles, Who’s There?, Ditka, Floater (Q)

Warm
Windmills IC
Imperial Walker IC
SSH IC

Work
Partner up – one partner runs while other performs AMRAP until total is completed
100 4ct Mountain Climbers
200 Leg Raises
300 LBCs

Plank off (@Ditka champion 2:07)
Wallsit off (@Swobbles champion 3:02)

SSH IC 50
Circle Burpees 50
SSH 50

CoT
Photo
Video

AO: Dehavilland

Date: 04.17.21

Time: 0530

Q: Swobbles

Pax: Faucet, Ditka, Wilson, Zebra

Brief stretching

20 penalty burpees for late arrival of PAX.

TRIPLE 5 WORKOUT

On the soccer field

Burpees x 10 OTO

Run to the other side

Squats x 10 OYO

5 rounds

Run to pull up bars

Merkins x 10 OYO

Pull ups x 10 OYO

Switch off as needed

3 rounds

Run to military monument

SSH X 15 OYO

Shoulder taps x 15 OYO

5 rounds

Mosey to softball diamonds. Start in the middle, run out past dugouts and back and perform ab exercises x 20 OYO

• Dying cockroaches
• Leg lifts
• Flutter kicks
• Freddie Mercuries
• LBCs
• American hammers

Finish in burpee circle, jog in place and call the down. Performed 30 to give us 100 total.

Mumble chatter: wilson regressed 10 years in age and humble bragged about doing 2 extra reps of side straddle hops.

COT

AO: Smart Park

PAX: Swobbles & Ditka

Q: Packer

Condition: April Chill at 36

Warmups: 36 side-straddle-hops

20 windmills

Thang: 6 hole Frisbee Golf

Round 1

• • • • 1st throw to first hole
      • Run to frisbee and do 10 burpees
      • 2nd throw to first hole
      • Count paces away from hole and do that number of burpees
      • Repeat for the 6 holes

Round 2 – Same as round 1, but with Squats

Round 3 – Same as Round 1, but with Merkins

Each exercise counts were anywhere from 70 to 120 depending on frisbee skills.

Mumblechatter: Ditka is the Disc King. Swobbles got the best workout

AO: North Park
Condition: Our Avg. Age is greater than the :thermometer::face_with_thermometer:
Pax: Who’s There?, Ditka, Armstrong
Q: Meatball

Thang: Arm and shoulder stretches warm up with 15# SSH. In no particular order (because memory is lapse) we accomplished:
20 Batwings
10 Batwings with mini-coupons
20 Lunges with mini-coupons
5 Merkin Ring
Medicinal Purpose Blue Ball exercises to include: shot put, volley sets, ball swings, lunge hand off, back to back hand offs, overhead toss, over the shoulder toss
Flipper Flops *20
.25 mile mosey with pull up bar

Mumblechatter: lots of great Mumblechatter but Ditka had all his teeth in and it was hard to understand him. Besides all us old people don’t do anything fun and you young guys wouldn’t understand. Somebody left to go to bed early anyways.

Count a Rama
COT
Pic
Vid