DATE: 12/17/2020

AO: Falcon Hill

Q: Frank the Tank

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

Warmup
SOYO
20 SSH en cadence
20 cherry pickers en cadence

Workout
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!

Low 50s and Wet, No Rain

VQ: Flipper

Pax: Armstrong, Wilson, Meatball, KiddiePool, Kirby, Tails, Faucet

Mumble Chatter, Mexican Hot Shot, A Rainbow, beautiful sunrise, moonshine, Super Smash Bros.

WARMUP

• 25 Side Saddle Hops En cadence
• 15 Windmills En cadence
• 1 minute plank En cadence

Backstroke like

• 30 LBC’s OYO
• 20 Baby Flippers OYO Mini Coupons
• 15 Leg Lifts OYO
• 10 second rest
• 10 Flipper Flops OYO Mini Coupons

Breaststroke

• 10 Merkin’s En cadence
• 20 Swimming Superman En cadence
• 10 second rest
• 10 hand release merkin’s en cadence
• Down and back Mosey

Butterfly

• Run to the first light post
• 10 Burpees OYO
• Bear crawl back
• 10 burpees OYO
• Crab walk first light-post
• 10 jumping squats OYO
• Run back
• 10 jumping squats OYO
• Lunges to first light-post
• 10 T-Merkin’s OYO
• Sprint back
• 10 T-Merkin’s OYO

Freestyle

• 20 flutter kicks En cadence
• 30 second plank En cadence
• 15 squats En cadence
• 30 second plank
• 1 minute Superman hold en cadence

COUNT-O-RAMA

NAME-O-RAMA

COT

Prayer

Picture

Sometimes it means sprinting to the finish line. Sometimes it means taking a single step. Sometimes it’s planting your feet and standing your ground. And sometimes… it’s digging deep and clawing your way back to your feet when you’ve been knocked down.

DATE: 12/10/2020

AO: Falcon Hill

TIME: 0530-0615

Q: Crockett

PAX: Goldstar, Cobra, Ditka

THE THANG

• Warmup stretches
• Mosey to the blocks
• Rifle Carry 50y
• Block Mosey 50y
• Rifle Carry 50y

2 rounds of…

• Block Curls IC x20
• Block Press IC x20
• Block Squats OTD x20
• Leg Lifts w/Block OTU x20
• Block Bench Press IC x20

Finish up with…

• Block Mosey 150y
• Mosey 150y
• Bat Wings IC x20
• Cooldown stretches

COT

COUNT-O-RAMA: 4

NAME-O-RAMA

PIC

We headed out to Belmont Park this morning to ruck around and scout out the location.

DATE: 12/7/2020

TIME: 0530-0615

Q: Wilson

PAX: Phone Home, Floater, Crockett

THE THANG

• Arm Circles IC x20
• SSH IC x20
• Imperial Walkers IC x20
• Windmills IC x20
• Tater Pickers IC x20
• Dire Bear Crawl up the hill
• Dire Crawl Bear down the hill
• Ruck up the hill
• Ruck backward down the hill
• Ruck backward up the hill
• Ruck down the hill
• Lunge Walk 10y
• American Sledgehammers IC x20
• WWI Sit-Ups w/Ruck OYO x10
• Karaoke 15y (Right)
• Karaoke 15y (Left)
• Side Hop 15y (Right)
• Side Hop 15y (Left)
• Pull-Ups 1 Set AMRAP
• Ruck 100y
• Merkins OYO x10
• Ruck 100y
• Merkins OYO x10
• Ruck back to flags
• Cooldown stretches

COT

COUNT-O-RAMA: 4

NAME-O-RAMA

DATE: 11/12/2020

TIME: 0530-0615

AO: Falcon Hill

WEATHER: 29° and starry

Q: Crockett

PAX: Cobra

THE THANG

A couple of hurting zombie bois did a slowsie over to the blocks and then did 4 rounds of…

• Block Curl OTD x20
• Block Row OTD x20
• Block Press OTD x20

We then slowsied back to the flag and finished up with 40 OYO LBCs.

NAME-O-RAMA

COUNT-O-RAMA: 2

COT

PIC

10/31
AO: Dehaviland
PAX – Armstrong, KiddiePool, Meatball, Flipper, Phone Home, Faucet, Lawnmower Man, Calvin, Zebra, Carmen Sandiego from down-range at Napierville, Jingles, Crockett

Q: Armstrong (all took turns)

WARMUP:
30 SSH in Cadence
5 Burpees
10 Slow Mo Merkins
5 Burpees
15 Windmills in Cadence
5 Burpees

TWO ROUNDS: most exercises below in cadence or with round the circle count-offs:
10 Man Makers
Bear Crawl to light post 1
15 Merkins
Walking lunge back to start
15 Squats
Run to light post 2 and back
Burpees til 6 is picked up

ONE ROUND:
10 OH Press
OH hold for 1 min
10 Leg Raises with block pressed
Legs at 6” for 1 min
10 Block Squats
Something crazy hard led by @KiddieP don’t recall what it was, but a coupon was involved!
10 Burpees

Count, video, picture
COT, prayer

Just a friendly birthday beatdown with YHC. Questions about F3 and each wrong answer tallied up a penalty burpee to be paid by the group at the end of the beatdown. The parking lot was wet, so we made sure we spent some time on our sixes to dry some of it up.

DATE: 10/28/1983

AO: Smart Park

STARTEX: 0530

ENDEX: 0615

Q: Crockett/Swobbles

PAX: KiddiePool, Swobbles, Wiggles, Armstrong, Meatball, Jazz Hands

WARMORAMA

• Windmills IC x20

THE THANG

COP with random F3 trivia and knowledge sprinkled in.

• SSH IC x20
• Moroccan Nightclubs IC x20
• American Hammers IC x20
• Flutterkicks IC x10 (find the wettest spot you can to do them)
• Merkins OYO x20 (hands in puddles if possible)
• Squats OTD x20

Wash, rinse, repeat for a total of four rounds, then complete all accrued penalty burpees. Today, that meant 13.

COUNT-O-RAMA: 7

NAME-O-RAMA: We named a new PAX this morning! WELCOME JAZZ HANDS!!!

COT

AO: Smart Park
Date: 10.19.20
Weather: Low 50’s & Rain. Who minds a little rain?
Time: 0530
VQ: Armstrong
Pax: Swobbles, Meatball, Packer, Wiggles, DoD

Warm-a-Rama: 20 reps IC:
Pickin’ Taters | Windmills | Jumpin’ Charlies
Burpees x 5 OYO

The Thang: Alternating Upper Bod & Lower Bod
Mosey 50 yds. w/ Block
Deep Calve Raises on Block…brace against wall x 10 each leg.
Mosey 50 yds. w/ Block
Jog 1 lap around perimeter of garage deck
COP – Circle of Pain:

Coupon on Curb for x 10 Deep Tricep Dips OYO
Sprint to staircase & back
Block Squats x 10 IC
Jog to staircase & back
Incline Block Merkins x 10 IC
Jog to staircase & back
Block Jump Lunges x 10 OYO
Jog to staircase & back
Decline Block Merkins x 10 IC
Mosey 50 yds. w/ Block to staircase
2 Bonus Laps on Stairs. (Great idea Meatball!)
Meet at lower deck for Abs:

Scissors x 10 IC
Bicycles Crunches x 30 IC
Flutter Kicks x 10 IC
Count Off  |  COT  |  Prayer  |  Video  |  Picture

Solo gig this morning, but that’s okay! Kept it simple and used the time to focus for the day.

AO: Falcon Hill

DATE: 10/06/2020

STARTEX: 0530

ENDEX: 0615

WEATHER: 40° and starry

Q: Crockett

PAX: (crickets…)

WARMORAMA

• Leggy stretches OYO
• Back stretch OYO
• SSH IC x20

THE THANG

Keeping it simple.

• Mosey until you can’t breathe
• Slowsey until you can again (optional Total Body Destroyers)
• Wash, rinse, repeat

COUNT-O-RAMA: 1

NAME-O-RAMA

COT?

PIC

Date: 10-03-2020
Time: 0700
AO: DeHavilland
Pax: Phone Home, Meatball, FNG (AJ), Crockett, Calvin
Q: Wilson

Warm up

IC 10 Reps
SSH
Imperial Walkers
Pickin’ Taters
Windmills
The Thang: Juarez Valley 10

Exercises Pairs
Merikins/Squats
Situps/Burpees
1/2 Mile Mosey

Name-O-Rama
COT
Senior Moment – Fun figuring out how to work the camera on a smart phone….

YHC,

Wilson