Super 21

12/9/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Squats – 40
Merkins– 30

Monkey Humpers – 20

Burpees – 10

Tha Thang:

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 sit-ups

COT

Counterama

Namerama

Photo

FROSTY!

Date: 12/7/19
AO: DeHavilland
Q: Crockett
Weather: Clear and frosty, 24°F
PAX: Wilson, Faucet

Warm-Up:
Sungods OYO x20
Bad Boys OYO x20
SSH IC x20
Cottonpickers IC x10
Windmills IC x10
Mosey to the BMX parking lot

The Thang:
Using 4-Station Down-and-Back
– Squats x20
– Karaoke to next station
– LBC x20
– Run backward to next station
– Imperial Sumos x20
– Karaoke (other side) to next station
– Flutterkicks x20
– Pick up the 6
– Turn around!
– Blades of Steel x20
– Karaoke to next station
– Leg Lifts x20
– Run backward to next station
– Merkins x20
– Karaoke (other side) to next station
– Mountain Climbers x20
– Pick up the 6

4-Station Down-and-Back x2
Mosey a lap around the BMX track
4-Station Down-and-Back x1
Mosey back to the flag
Shoulder Pullbacks IC x5
Broken Cottonpicker

COT
COUNTORAMA
NAMEORAMA
PIC

Coupons

December 3, 2019

AO: Falcon Hill

Q: Goldstar

Pax: Stamp, Anthill, Swobbles, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

SSH x15

Cotton Pickers x 15 IC

SSH IC x 15

Windmills x15

SSH x15

Merkins IC x20

Money to the blocks

Pax is to give maximum effort for each exercise and do the max amount of reps. Hold a plank after each max out. Run one lap.

Cinder block squat

Cinder block overhead press

Cinder block squat with over head press

Cinder block bent-over row

Manmakers

1.5 victory lap

Cot

Counterama

Namerama

Photo

Turkey Day Beat Down

11/28/2019

AO: Falcon Hill

Q: Goldstar

PAX: Goldstar, Tails, Swobbles, Nader, Wilson

Warmup

SSH X 20 IC

Tha Thang

x10 burpees

Run to the garage.

Do burpees x10

Run up stairs.

Do burpees x10

Run down stairs.

Do burpees x10

Run back to the flag.

Hold overhead claps to pick up the six

Run to the hill.

x10 burpees

Bear crawl up hill

x10 merkins

Backwards down hill

x10 burpees

We did this 3 times getting in our 100 burpees

We flipped a coin to determine to end or do one life thing. Wilson called heads and it landed on tails. So we did a set of roasted turkey!

Roasted Turkey

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

COT

Counterama

Namerama

Photo

Eliza Lee

Date: 11/14/19

AO: Falcon Hill

Q: Crockett

PAX: Goldstar, Swobbles, Anthill

Warm-Up:
SSH IC x20
Cottonpickers IC x20
Sun gods OYO
SSH IC x20

The Thang:
Listen to Eliza Lee by the Dreadnaughts
Phrase 1: ho way ho are you ‘most done?
Phrase 2: clear away the track and let the ballgame run

Round 1: Hold a plank for duration of song. Do 4-count shoulder on phrase 1, Mercan phrase 2.

Mosey around the parking lot

Round 2: Hold feet at 6-inches for duration of song. 4-count scissor kick on phrase 1, 4-count flutter kick on phrase 2.

Mosey around the parking lot

Round 3: 4-count (or more) imperial walkers on phrase 1, 2 (or more) squats on phrase 2.

Mosey around the parking lot

Round 4: 1 (or more) sit-up on phrase 1, 1 (or more) leg lifts on phrase 2.

Mosey around the parking lot

Round 5: Repeat of round 1.

Mosey around the parking lot.

COT
COUNTORAMA
NAMEORAMA
PRAYER
PIC

100 Burpees, 1 Mile Run, Roasted Pig & A Partridge in a Pear Tree

11/11/2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Tails

Warmup:

SSH X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Windmills X 10 IC

Imperial Walkers X 20 IC

Mosey around track

50 burpees in increments of 10

5 pull ups

50 more burpees, increments of 10 x2

Increments of 20 x1

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

Dehaviland 11-9-19

DATE – 11-9-19

A.O. – Dehaviland

Q – Tails

PAX – San Diego, Wilson, Calvin, Ricky Tail, Zebra, Swables, Segundo (F3 Charlotte)

PAX TOTAL – 9

Conditions – Little but of light, 29 degrees , lite wind, cloudy!

Workout:

  • Stretching
  • Jog around track
  • Rotation of SSH And Squats 10-50s
  • Jog around the track
  • Death bowl (aka half pipe of doom) – up and down the hill (both sides) increasing burpees 1-10 on each rotation.
  • Cool down stretches

COT – TAP

COUNTARAMA

NAMEORAMA

PHOTO