Falcon Hill 9-15-2020

Falcon Hill – 8. 22. 20

AO – Falcon Hill

Q – Tails

PAX – Anthill

Conditions were brisk and clear. Slight breeze made it chilly, but we warmed up quick.

A lonely start

Workout began with one lonely Q-PAX. I took a very light jog/test out the old golden calf around the track. After this a little Stretcharama I started into my planed exercise!

  • 100 Squats (sets of 10 with a parking line bear crawl in between)
  • 100 rep abdominal (Sets of 10 flutter kicks and rosaleta with parking line bear crawl in between)
  • Parking block mountain climbers IC 10 count (5 sets with 10 side block jumps in between)

A triumphant entry

Brother Anthill showed up, running fast at the 40 rep mark in squats. We together preformed 10 late penalty burpees. Anthill pushes hard to catch up to the 40 rep mark, and we finished the workout together.

COT, Name/Count/Photo-ramas

Did we kill Wiggles?

Smart Park 9/9

Q- Floater

PAX – Swobbles, DoD, Doogie, Kiddie Pool, Rosey, Wiggles

25 SSH IC

Stretch legs OYO

Mosey to hill

25 Merkins

Hill Sprint

20 Merkins

Hill Sprint

15 Merkins

Hill Sprint

10 Merkins

Hill Sprint

Pick up 6

Repeat with Big Boy SitUps, Squats

Burpees while each back does hill sprint

Mosey back to flag

CoT

8 Sep 2020 – Falcon Hill

DATE: 8 Sep 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX:

CONDITIONS: 68F, 89% Humidity

WARM-O-RAMA: tree trunks, windmills x20, Sungods, overhead claps x20, hamstring stretch, butterfly

THE THANG:

  • 20x of merkins, air squats, lunges (10 each leg), big-boy situps
  • 400m run
  • Repeat 6 more times
  • Totals: 140 reps, 1.75 mi

COT
COUNT-O-RAMA
NAME-O-RAMA

Sleepy Boiz

DATE: 3 Sep 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Anthill

CONDITIONS: 70F, 93% Humidity, light rain

A sleepy snek Q slithered out of its nest 5 minutes after the workout was to commence. Much shock, such mistake, wow. Penalty burpees in the rain we’re in order. Cobra was joined by a soggy/late Anthill shortly after the Warm-O-Rama. Apologies to the PAX for letting this happen.

WARM-O-RAMA: tree trunks, windmills x20, Sungods, overhead claps x20

THE THANG:

  • 100x burpees, broken up into sets of 15 (finishing with set of 10), brief slowsey and 10-count in between sets
  • 400m slowsey to cool down

COT
COUNT-O-RAMA
NAME-O-RAMA

Smart Park 9/2

9/2 Smart Park
Q – Floater
PAX – Swobbles, DoD, Wiggles, Kiddie Pool, Captain Planet

Leg stretches 1 min
Arm stretches 1 min
20 SSH Cadence

Mosey to West Stairs
Burpees while PAX individually run up/down stairs
Leg Raises while PAX run down/back bottom level
Mosey to East Stairs
Merkins while PAX run up/down
Squat Tabata
Mosey to West Stairs
Plank while up/down
OH claps while PAX sprint down and back
East Stairs
Burpees while PAX up/down

Plank off champion DoD
Named FNG Kiddie Pool
Count
Name
CoT
Picture

Come see us Monday or Wednesday 530am at Austin Landing! Including Labor Day!

Falcon Hill 8.27.2020

Falcon Hill – 8. 22. 20

AO – Falcon Hill

Q – Tails

PAX – Cobra, Smaug (F3 Cape Fear), Stick Up F3 Louisville).

Conditions were mildly cool, and clear. Perfect morning for a beat down.

  • Workout began with a series of quick stretches. These included things like these guys, bad boys, side straddle hops, Tatter pickers, windmills.
  • To the brick shed and each HIM snatched up a coupon.
  • To the lot and workout continued as follows:

Every him grabbed a line and preformed exercises in cadence. These included Blerkins, Block squats, block swings. Between sets of 10-20 reps, each him would harambe their block to the start of end of each line.

  • Good mumble chatter was had getting to know each other.
  • After blocks were returned we preformed some core exercises. These included the following:

Flutter kicks, Leg lifts, rosaleta, American hammers, DC, Heel touches.

Finished up with Body Destroyers (new exercise suggested by Smaug, in which the HIM lays flat on his back and does not move 😉)

COT and Photo opp. Flag provided by Stick Up!

26 August, 2020 11:37

8/26 Smart Park
Q – Floater
PAX – DoD, Swobbles, Wiggles, Crockett FNG Steve

4 Rounds for Time

50 Air Squats
40 Big Boi Situps
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Run

Count o Rama
Name o Rama
CoT
Picture

Respectfully,

Calvin Moran
A-Abel Tub Masters
937-603-1415

25 August 2020 – Falcon Hill


DATE
: 25 Aug 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Swobbles, Crocket, Jingles, Wilson

Conditions: 75F, 85% Humidity

Warmup: hamstring stretch, bad boys, these guys, butterfly, pretzel, arm circles

The Thang: Harambebes

  • Mosey/slowsy to blocks
  • Trek to FTH, PAX count down from 20 while holding block above head, repeat with block on shoulder (for rest), repeat until the trek is complete
  • Incline Harambe (bear crawl while dragging block)
  • Decline Harambe
  • Incline Pick & Place (Scoot backwards while American-Hammering block side to side)
  • 20x Block Curls IC
  • Trek to BLRP (BLock Resting Place), PAX count down from 20 while holding block above head, repeat with block on shoulder (for rest), repeat until the trek is complete
  • 20x Block Curls IC
  • Mosey/slowsy to Crocket’s keys
  • 30m walking lunge
  • 30m broad jumps
  • 30m walking lunge

COT
COUNTERAMA
NAMERAMA

Just two lonely dudes….

In a lonely, dark park in the wee hours of the morning. What to do? What to do?

Let’s have a workout!!

Date: 08-24-2020
Time: 0530
AO: Higgins
Pax: Cobra
Q: Wilson

Start with Wilson’s Warm Up followed by….

The Thang:

One Pax performs a Dun and Bradstreet (Down and Back)

  • 50# DB X 2 Farmers Carry
  • 25# DB X 2 Farmers Carry
  • 25# DB X 1 Goblet Hold Walking Lunge
  • Overhead Slowsy
  • Bear Crawl
  • Monkey Walk
  • Crab Walk

While Pax #1 is performing these, Pax #2 is doing:

  • 10# Turkish Get UP
  • 10# Overhead Big Boy Sit Up
  • 10# American Hammer
  • Dying Cockroaches
  • LBCs
  • Heels to Heaven
  • Freddy Mercury’s

Then switch.

It’s a bear of a workout. We sweat. Profusely.

Come join us!

YHC,

Wilson

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Dehaviland 8-22-20

Falcon Hill – 8. 22. 20

AO – Dehaviland

Q – Tails

PAX – Crocket, Wilson, Zebra, Elroy, Koolaid, Calvin, Lawnmower man, Phone Home, Swobbles.

Could not have asked for a more beautiful morning to hit a work out. Clear sky, cool air, nice wet grass.

Workout began with a series of quick stretches. These included things like these guys, bad boys, side straddle hops, and the like.

After stretching we took a jog to the hills where we performed bear crawls up both sides, Followed bye 10 rep exercises. These exercises included side straddle hops, Merkins, flutter kicks, leg lifts, shoulder taps. We also took another lap around the track in between.

Back to the parking lot where we performed push me pull me’s in teams of two along parking lot lines.

Back to the flag where we performed the COT duties and were disrupted by Wilson giving us a mobile Q sauce lesson.