Higgins Reopens!!

Date: 5/25/2020
Time: 0530
AO: Higgins
Pax: Joyride, Swobbles, Burt Macklin, FBI, Zebra, Nader, Cobra, Rosey, Goldstar.
Q: Wilson

After a hiatus of recent weeks, 9 Pax returned to Higgins to start the holiday working to get better.

Warm up: 20 reps IC of:

  • SSH
  • Imperial Walkers
  • Pickin’ Taters
  • Windmills

The Thang:

Mosey to the the parallel bars

10 reps, 2 sets, 9 stations

  • Incline Merkins
  • Leg Raise
  • Inclined pull up
  • Dips
  • Air Squats
  • Dying Cock Roaches
  • Break Dance
  • Freddy Mercury’s
  • Merkins

Mosey to the pull-up bar
OYO

  • 10 pull ups (modify as needed
  • 60 Air Squats
  • 60 Merkins

Mosey to the Flag

During COT, Pax were admonished on the Memorial Day, to not only remember the price that has been paid for our freedoms, but to prepare mentally and emotionally for what may be required in the future.

Our holiday beatdowns usually end with extended Coffeeteria at a local restaurant, but all are currently in Carry Out mode. So we had our first Higgins Tail Gate Coffeeteria.

Pre-memorial day beatdown

Pre-memorial day beatdown:
Post: dehaviland

Pax: Goldstar, Faucet, Wilson, Rosie, Swobbles, Zebra and Nader

Warmup: stretches, 25 sidestraddle hops

Run to the pavilion, 25 lbcs, 25 gas station, 20 leg lifts, 25 imperial walkers, run around the circle

The thang: 60 second burpee challenge. 1 minute to count 20 toe tappers, sprint to other side of lot, 1 burpee. Then count up burpees and count down toe tappers. (I think we made it to 17 burpees, some of us modified)

COT, and calling out friends and family that have served and have gone before us to fight for our freedoms. Happy Memorial Day!

S.A.M.

05/14/2020

AO: falcon hill

Q: Stamp

Pax: Wilson, Goldstar, Nader, Burt Macklin fbi, zebra, Swobbles

S. A. M.

25 push ups
25 air squats
200m run
Repeat x8

25 push ups
25 air squats
Repeat x2

Total:
250 push ups
250 air squats
One mile run

COT

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May 9, 2020 – DeHavilland

Class of 2020 Tribute

DATE: May 9, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Goldstar, Swobbles, Tails (WhistlePig, Kooter)

Cuatros Hermanos met me this beautiful but chilly quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs x 20 IC, Imperial Walkers x 20 IC, Pickin’ Taters x 20 IC,

forward and backward shoulder rolls x 20 IC, Zebra Butt-Kicks x 20 OYO.

The Thang:

This Beatdown is in honor of all 2020 graduates who’ve had their senior year turned upside down. To that end, all rep counts are 20. After the COP, the Q announced the 2020 tribute and 20 rep requirement. We counted off for some Beatdwon delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. First checkpoint Tails (Welcome back Kotter!) chose Squats x 20. Second checkpoint was Swobbles (Wobbles but doesn’t fall down) with Merkins with arm extensions (probably a proper name for it but details) x 20. Third stop was Wilson with Lunges x 20. We moseyed back to the Shovel Flags for a quick water break. Then we moseyed to the fourth checkpoint which was Goldstar with Burpees x 20. Tails gave us a 10 count, then me moseyed to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 20 and Hanging Leg Lifts x 20. Then we moseyed over to the Memorial for our last station. We talked a little Charles Kettering history at his memorial, then wed did One-Legged Squats x 20/leg, Incline Merkins x 20 and Decline Merkins x 20. Lastly, we moseyed back to the Shovel Flags.

COT – Delegated to Wilson

Attachments area

Cinco de Stampo

05/05/2020
Cinco de Mayo

Q: Stamp

PAX: Goldstar, Swobbles, Wilson, Zebra

5 rounds of each exercise

11 push ups
1 run down and back

11 squats
Run down and back

11 leg lifts
Run down and back

11 shoulder taps
Run down and back

5 burpees
Run down and back

COT
Prayer
Endex

5PAX on cinco de mayo

Prison Workout – Jailhouse Strong.

Date: 5-2-2020
Time: 0700
AO: DeHavilland
Pax: Sobbles, Rosey, Goldstar, Zebra
Q: Wilson

Today’s workout is sponsored by “Prison Workout – Jailhouse Strong.” It’s inspiring.

I’m going to steal a page from it (ha, ha!) and we’re going to follow what’s called the Juarez Valley 10 Method. You can see some YouTube vids on it to get the hang of it. I’ll try to explain it.

Warm up: 20 reps in cadence

SSH

Pickin’ Taters

Windmills

Imperial Walkers.

The Thang:

We will pair up exercises for this. First round:

Merkins – 10 reps.

Walk 8 feet (approximate length of a jail cell)

Squats – 1 rep.

Return to starting position

Merkins – 9 reps

Walk 8 feet

Squats – 2 reps.

Return to starting position

Merkins – 8 reps…

So from the first position, start with 10 reps and DECREASE 1 rep each time you return. At the second position, start with 1 rep and INCREASE 1 rep each time you return to the second position. This will total 55 reps per exercise in approximately 12 to 15 minutes. First finishers should Plank or Al Gore until all are finished.

Mosey to the pull up bar.

Set 2: Pair up Pull ups (Chin ups/Toes to Bar/Knees to Elbows/Jumping Pull Ups) with Jump lunges (modify to step lunges).

Plank or Al Gore until all are finished.

Set 3: Pair up Heels to Heaven with Archer Merkins

When moving from Point A to Point B and back, don’t just walk this time. Your choice of mobility: Bear Crawl, Monkey Walk, Inch Worm, Carioca, Crab Walk, etc.

Mosey back to the flag.

5 sets of 5 reps of Jump Squats, 3 count down, power up on 4. Ten count between sets.

For an appropriately social distanced workout, join us. You can still work up a sweat and get sore.

YHC,

Wilson

Return to the Gloom

04/30/2020

AO: Falcon Hill

Q: Goldstar

PAX: Swobbles, Wilson, Goldstar

THA THANG:

The ground was wet today. Goldstar does not like getting his hands wet with gloves on. No Bueno. The PAX did no warm up and redirected by route of mosey to the Greene Parking Garage. Here we enjoyed a warm and cozy beat down that went as follows:

ROUND 1:

x40 American Hammers (Goldstar’s Choice)

Suicide Sprints (equal to .25 miles)

x40 Air Squats (Swobbles’ Choice)

Suicide Sprints

x40 Carolina Dry Docks (Wilson’s Choice)

Suicide Sprints

We took a 2 minute breather and then we repeated this.

After completion we Slowsied to the cross walk and then Mosied back to the flag.

COT

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