AO: Smart Park

DATE: 9/7/20

WEATHER: 66 and breezy

STARTEX: 0530

ENDEX: 0615

Q: Crockett

PAX: Floater, Swobbles, Goldstar

WARMUP

• Bad boys
• Sungods x10 F&B
• SSH IC x20 (4 ct)
• Windmills IC x20 (4 ct)
• Wing Waggles IC x20 (4 ct)
• 7 Penalty Burpees (YHC hasn’t quite figured out the drive time to Smart Park yet)

THE THANG

New Definition: Suicide 6

Pax mosey to a given endpoint. To pick up the 6, they mosey back to him, then back to the endpoint. Wash, rinse, repeat until the 6 reaches the endpoint.

• Suicide 6 across parking lot
• Bat Wings IC x10 (4 ct)
• Round-Robin Core COP
  • Leg Lifts IC x20
  • Freddie Mercury’s IC x20 (4 ct)
  • Plank 60 sec
  • American Hammers IC x20 (4 ct)
• Suicide 6 across parking lot
• Bat Wings IC x20 (4 ct)
• Round-Robin Core COP
  • Heels To Heaven IC x20
  • Floater Kicks IC x20 (4 ct)
  • Kriss Kross IC x20 (4 ct)
  • Mystery (seriously… no one remembers) IC x20
• Suicide 6 across parking lot
• Bat Wings IC x20 (4 ct)
• Round-Robin Core COP
  • Mountain Climbers IC x10 (4 ct)
  • Heel Touches IC x10 (4 ct)
  • Dying Cockroaches IC x10 (4 ct)
  • LBCs OYO x10
• Suicide 6 across parking lot

COT

COUNT-O-RAMA: 4

NAME-O-RAMA

PIC

5 guys, but no burgers or fries! Just whole lot of work to do and a solid effort from all involved. This was week 1 of the IronPax Challenge.

DATE: 09/04/2020

AO: Smart Park

WEATHER: 68° and amazing

STARTEX: 0530

ENDEX: 0630

Q/PROCTOR: Crockett

PAX: Wiggles, Floater, Doogie, Swobbles

CHALLENGE

An EMOM-style beatdown called Inspector’s Gadget. Complete the following exercises, stopping every minute on the minute to do 3 burpees.

• 3 Burpees
• 50 Hand release release merkins
• 100 Leg Raises
• 150 Jungleboi squats (2Spoonz Style)
• 200 Big boy sit-ups
• 250 Stationary lunges (each leg is 1 rep)

COT

COUNT-O-RAMA: 5

NAME-O-RAMA

PIC

DATE: 09/01/2020

AO: Falcon Hill

WEATHER: 67° and foggy

STARTEX: 0530

ENDEX: 0615

Q: Anthill

PAX: Cobra, Crockett

Warmorama

• Sungods x10 each direction
• Bad Boys
• “Spongebobs”
• Calf stretches
• Hamstring stretches
• SSH IC x15
• Imperial Walkers IC x15
• Merkins IC x10

The Thang

The “Double Ladder”. Do assigned reps of each; merkins/squats/LBCs, then run out and back. The reps and distance go up each round to go “up the ladder”, then come back down to go “down the ladder”.

• Round 1: 5/10/15
• Round 2: 10/15/20
• Round 3: 15/20/25
• Round 4: 10/15/20
• Round 5: 5/10/15

Then a core round robin

• Side Plank Merkins x20
• American Hammers IC x30
• WWII Situps x20

One more 400m mosey and some OYO sungods wrapped things up.

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC

DATE: 8/29/2020

AO: Dehavilland

WEATHER: 63° and rainy

Q: Calvin

PAX: Crockett, Swobbles, Faucet, Lawnmower Man, Phone Home, Jingles

Warmorama

• Sungods IC x20
• Tater pickers IC x20
• LBCs OYO x20
• Mosey to picnic shelter

THE THANG

• Merkins IC x50
• Air Squats IC x10
• Mosey to waypoint and back
• Merkins IC x40
• Air Squats IC x20
• Mosey to waypoint and back
• Merkins IC x30
• Air Squats IC x30
• Mosey to waypoint and back
• Merkins IC x20
• Air Squats IC x40
• Mosey to waypoint and back
• Merkins IC x10
• Air Squats IC x50
• Mosey back to the flag
• Dying Cockroaches IC x40
• American Hammers IC x40

Count-o-rama: 7

Name-o-rama

COT

PIC

AO: Dehavilland

WEATHER: 64° and Sunny

DATE: 8/8/2020

STARTEX: 0700

ENDEX: 0800

Q: Crockett

PAX: Wilson, Faucet, Phone Home, Lawnmower Man, Calvin, Hang Ten

WARMUP:

• SSH AMRAP until the Q arrived w/ the slackers
• Tater Pickers IC x20
• Windmills IC x20
• Wing Waggles IC x20
• Moroccan Nightclubs IC x40
• Imperial Walkers IC x20
• Burpees OYO x4 (late fee)
• Mosey to the soccer field

THE THANG:

Exercise across the length of the field in 3 parts (1. Goal to crease, 2. Crease to crease, 3. Crease to goal). At the goal, perform a stationary exercise.  Then repeat the exercises backward to return across the field. At the second goal, perform a second stationary exercise.

Round 1

• 1. Bear crawl
• 2. Mosey
• 3. Bear crawl
• 1st Goal: LBCs x40
• 2nd Goal: Merkins x20

Round 2

• 1. Karaoke
• 2. Mosey
• 3. Karaoke (same side)
• 1st Goal: SSH x40 (4 count)
• 2nd Goal: Flutter kicks x20 (4 count)

Round 3

• 1. Mosey
• 2. Sprint
• 3. Mosey
• 1st Goal: LBCs x40
• 2nd Goal: Merkins x20

Round 4

• 1. High Knees
• 2. Mosey
• 3. High Knees
• 1st Goal: Seal Claps x20 (4 count)
• 2nd Goal: Imperial Sumos x20

Mosey around the pond and back to the flag

COT

COUNT-O-RAMA

FNG NAMING: Welcome Hang Ten!

NAME-O-RAMA

PIC

DATE: 7/25/20

AO: Dehavilland

STARTEX: 0700

ENDEX: 0800

WEATHER: Sunny and 69°

Q: Crockett

PAX: Calvin, Phone Home, Lawnmower Man, Faucet, Wilson

WARM-UP:

• Sun Gods IC x20 (10 forward, 10 backward)
• Tater Pickers IC x10
• Windmills IC x10
• SSH IC x10
• Moroccan Nightclubs IC x50
• Mosey to the hill

THE THANG:

Round-robin style circle of pain. PAX picks an exercise, everyone does exercise x(some multiple of 12), next PAX repeats, etc. (Stop, drop, and burpee everytime an IR PAX slowsies by)

• Mercans IC x12
• Mountain Climbers IC x12 (each side)
• Imperial Walkers IC x12 (each side)
• LBCs OYO x24
• Wing Waggles IC x12 (each side)
• Cross-body Mountain Climbers IC x12 (each side)
• Squats IC x12
• Break dancers IC x12
• 5-sec Leglifts IC x12
• Burpees OYO x12
• 24-sec Swan Dive
• Hollow Body Rockers IC x12
• Mosey to next corner of pond
• Narrow Merkins IC x12
• Dying Cockroaches IC x12 (each side)
• Squats IC x12
• Imperial Sumos IC x12 (each side)
• Mosey back to the flag

End it with a 10-count Bat Wing

COT

Naming FNG: Lawnmower Man

Count-o-rama

Name-o-rama

Pic

DATE: 7/18/20

AO: Dehavilland

STARTEX: 0700

ENDEX: 0800

Q: Crockett

PAX: Faucet, Mamma Mia(IR), Tails, Rocktail, Firedrill, Bear, Jingles(IR), Wilson, Swobbles

WARM-UP:

10x Windmills IC

10x SSH IC

60-Count Plank

20-Count Side Plank (Each side)

20-Count Bat Wings IC

Mosey to the hill

THE THANG:

DORA 1-2-3 w/ Fanfare!

Teams of two are responsible for 100 merkins, 200 squats, and 300 LBCs. While Pax 1 woris on that, Pax 2 bear crawls up the hill then runs back down backward. Then Flapjack. Keep going until the team is done, then pick up the 6.

Fanfare!

Our IR Pax were walking circuits around the pond. Each time one of them walked by, all Pax doing the DORA had to stop and do burpees, starting with 1 and adding 1 each time.

Mosey back to flag

10-Count Bat Wings

COT

COUNT-O-RAMA

NAME-O-RAMA

3rd F

PICTURE

COFFEETERIA TO FOLLOW

Date: 7/16/2020
Time: 0530
AO: Falcon Hill
Pax: Cobra, Crockett, Fire Drill, Goldstar, Phone Home, Nader, Swobbles
Q: Wilson

A warm, muggy 77 degrees. It was the gloom.

Warm up:
Arm Circles
Twists
Swivel Hips
Benders

20 reps IC of
SSH
Pickin’ Taters
Windmills
Imperial Walkers

¼ mile Mosey

The First Thang:

Juarez Valley 10: Sit-back Merkins/Jog Squats
In the first position, do 10 Sit-back Merkins
Mosey to second position, do 1 Jog Squat
Mosey to first position, decrease count by 1 
Mosey to second position, increase count by 1
Rinse/Repeat until Merkins = 10/Jog Squats = 1

The Second Thang:

Round 2 of Juarez Valley 10: Squats/Burpee (switched up when YHC started losing gas….)

Goldstar stated he was content having worked up a sweat. At 77 degrees, that was accomplished by stepping out of the car. 

YHC,

Wilson

AO: Falcon Hill

Date: 7/15/20

Startex: 0600

Endex: 0700

Q: Crockett

Pax: Phone Home, Wilson, Tails, Swobbles, Nader, Zebra, Goldstar(eHIM)

The thang:

Ruck around Falcon Hill for an hour while discussing shared leadership. (just short of 2 miles)

COT

Prayer

Count-o-rama

Name-o-rama

Pix

AO: Falcon Hill

Date: 2/25/2020

Time: 0530

Weather: 40° and soggy but not raining

Q: Crockett

PAX: Stamp, Swobbles, Cobra (hisssss), and Nader

Warmup:

Hanging leggy stretches + a review of F3’s Five Principles

Windmills IC x20

SSH IC x20

Mosey to the blocks

The Thang:

Light Pole DORA, consisting of:

• 100 Mercans
• 200 Squats
• 300 LBCs
• The PAX not doing the thing picks up two cinder blocks in overhand grips and carries them out and back (light pole to light pole).

Slowsey a lap with blocks to put them back.

Mosey back to the flag

Moroccan Nightclubs IC x50

Cooldown stretches

COT

Name-O-Rama

Count-O-Rama

Picture