Date: 6/30/21

AO: Smart Park

Pax: Skywalker, Cornelius, Packer, Rabbit Trail, Meatball, Ditka, Swobbles, 9-Volt, Jazz Hands, Wiggles (Q)

Warm Up: Stretch OYO

The Thang:

(1) Leg Lift run to the end of the parking lot then (20) Jump Squats

Continue running back and forth until you get to (20) Leg lifts and (1) Jump Squat

Modified half-way through to only run half the parking lot in between each exercise

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AO: Smart Park

Date: 6.29.21

Time: 0530

Q: Swobbles

Pax: Ditka, McDreamy, Cornelius, Skywalker, Armstrong

Warm up:

SSH x 10 IC

Tater pickers x 10 IC

Windmills x 10 IC

Jog in place, perform burpee on the call x 10

Ruck around smart park and stopped 6 total times. Alternated exercises every other stop:

⁃ Ruck Merkins x 10 IC / Ruck Squats x 10 IC

⁃ Ruck row x 20 IC / Ruck Press x 20 IC

COT

Date: 6/26/2021, 0700
AO: DeHavilland
Conditions: 75 F, slight wind
PAX:Swobbles, Zebra, Fence Post, Wilson, Armstrong, Skywalker, Jazz Hands, Ditka (Q). FNG: Paul, David, Ben

Warmup:
SSH, Windmills, Imperial Walkers

The Thang:
At the sand pit 6 stations of 2 man teams. Each team must complete the following in 5 mins. -100 Merkins
-100 sit-ups while hold ball
-100 block swings
-100 overhead press with scuba tank
-100 squats

And then…..
Everyone did 110 flutter kicks, 4 count in cadence, round robin.

And then…
Relay race. 50 meter run, plank, then 50 meter bear crawl.

And then…..
3 minutes of burpees

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Welcome- Spicoli (Paul), Jiffy (David), Flip Flop (Ben)

Date: 6/25/21

AO: Smart park

Pax: Clinger, Rabbit Trail, Packer, Ditka, Jazz Hands! (Q)

Conditions: a perfect 71

Warmups: Stretch what hurts

The Thang:

1. Quick Mosey to grassy field
2. Circle the flag
3. Bear Crawl Ring of Fire
4. Growing Pains
5. Rinse and repeat for 5 rounds
6. 100 Merkins just for fun
7. Mosey Back to base
8. 3 minutes of burpees for a PAX avg of 26

Outstanding efforts by all PAX

Packer went full Clark Kent on us for the Superman

The burpees were brutal

COT

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Just a Ruck 6/24/21

Date: 6/24/21

AO: Smart Park

PAX: Meatball, Who’s there, Cornelius (q)

Conditions: Nice!

The Thang:

Just a Ruck

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Date: 6/23/21
AO: Smart Park
Pax: Swobbles, Wilson, who’s there, packer, Rabbit Trail, Cornelius, Ditka, Wiggles (Q)Warm up:
Stretch OYOThe Thang:Round 1
7, 4count mountain climbers in each corner of parking lotRound 2
14, Big boy sit ups in each cornerRound 3
21 MerkinsRound 4
28 squatsRound 5
21 LBCsRound 6
14 jump squatsRound 7
7 leg liftssAlways running to each corner around parking lot. So 4 sets each during round.Finished with 3 minutes of burpees. 26.625 averageCOT
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Date: 6/22/21, 0530 AO: Smart Park
Conditions: cool 57F, 273 Calvin
PAX: Cornelius, Swobbles, Rabbit Trail, Jazz Hands, Sky Walker, Ditka (Q)

The Thang
-ruck, fast
-3 minute burpees, 33 average
-ruck faster
-Round robin 10 count, PAX choice. On the menu we’re merkins, SSH, squats, crab toe touch, LBC, ahhh yes…Jazz Hands loves those monkey humpers!
-ruck back to the AO, faster

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6 men starting the day off at a high speed!

Game time!

Date: 6/21/21

AO: Smart Park

PAX: Wiggles, Ditka, Swobbles, Goldstar, Kiddie Pool, Cornelius (q)

Conditions: humid 74 wind

The Thang:

Warm up:
15 SSH

The Thang:

Part 1: Ultimate frisbee. 5 of an excercises if the frisbee falls. Last pax to touch the Frisbee chooses the exercise.

Part 2: Tag. Pax play tag by moving any way other that walking or running. If you get tagged you chose how the group moves.

Finish with 3 minutes of burpees.

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