August 17, 2019 – DeHavilland

Beatdown Deck

DATE: Aug 17, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Tails, Crockett, Phone Home, Elroy, Rosey, Wrong-Way, Calvin, Firedrill, Nader, Kool-Aid, Jingles, Bear

Moseyed to the memorial then a little COP:

Side Staddle Hops IC x 15

Imperial Walkers IC x 15

Cotton Pickers IC x 15

Windmills IC x 15

Zebra Butt-Kicks OYO x 15/leg

Then we mosey to the upper soccer field and moved on to…

The Thang:

I whipped out the Beatdown Deck and we got to business: First card drawn was the exercise and 2nd the reps, with a couple exceptions. Bulgarian Split Squats x 14, Plank Jack x 25, Low Slow Squat x 25, Monkey Humpers x 15, Dips on the curb x 15, Lunge x 16, Joker (delegated exercise pick to Rosey who chose Plank Merkins and Nader picked 10 for reps), Carolina Dry Docks x 20, Calf Raises x 13, High Plank for 90 sec, Karaoke 100 meters (distance picked by PAX, Phone Home if memory serves), Shoulder Taps x 13, Bear Crawl 100 meters (distance picked by Tails), Backward Lunge x 25, High Knee x 10 each leg, Sprint 400 meters, Merkins x16, SSH x 20, Smurf Jacks x 19, Incline Merkins on curb x 17, Squat Thrusts x 10, Freddie Mercuries x 100. That got us through 38 cards in the deck. Then me moseyed over to the pull-up bars for 5 pull-ups, and a little BDS action as Rosey performed a muscle-up and some hand release pull-ups. Moseyed over to the memorial.

Back at the memorial, we finished up with COT (prayer led by Nader), counterama, videorama and picturama.

08/15/2019

AO: Falcon Hill

Q: Goldstar

Pax: Firedrill, Tails, Cobra, Swobbles, Kool-Aid, Burt Macklin FBI

WARMUP

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

20 Heal touches

10 Merkins

The Thang

Mosey to light poles

Mosey to the 5 light post (counting the starting light post as one), performed 100 SSHs, moseyed back to the start and did SSH until the six was in.

Mosey to the 4th light post, performed 75 mountain climbers, moseyed back to the start. Do mountain climbers until all pax return.

Mosey to the 3rd light post, performed 50 LBCs, moseyed back to the start and did LBCs until the six was in.

Mosey to the second light post, performed 25 Merkins, moseyed back to the start and did burpees until the six was in.

20 count.

Mosey to last light post. Bear crawled to the next light post. Mosey to the next light post, crab walk to the next light. Rotate these until back. Pick up the six.

Half mile run back to flag

COT

Counterama

Namerama

Photo

Where in the world…..

Date: 08-12-2019
Time: 0530
AO: Higgins
Pax: Fire Drill, Zebra, Goldstar, Cobra, Tails, and newly minted Carmen San Diego
Q: Wilson

Warm up – 20 reps (more or less….) of:

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills

The First Thang – rotate through

  • 50# Farmers Carry
  • Sand Bag Round the World
  • 25# Club Bell Squat
  • 7# Sledge Hammer Tire Smash
  • 25# DB Snatch
  • 50# Goblet Squat
  • Plank

The Second Thang – rotate through

  • Bear Crawl/Crab Walk
  • 25# Triceps Extension
  • Tire Jump
  • Sandbag Curl
  • Superman
  • Al Gore

Mosey round the parking lot.

The Final Thang – rotate through

  • Monkey walk
  • Side Plank Right/Left
  • Concentration Curl
  • Sandbag Squat
  • Hollow body
  • Incline Merkin

Stretch

Count-o-Rama
Name-o-Rama
BOM/COT

YHC,

Wilson

August 10, 2019 – Dehavilland

DATE: 8.10.2019

AO: Dehavilland

Q: Crockett

PAX: Calvin, Phone Home, Swobbles, BoneDaddy, Nader, Wilson, Zebra, Faucet

Warm-Up

Cotton Pickers IC x10

Seal Jacks IC x20

Windmills IC x10 each side

LBCs OYO x10

Copperhead Squats IC x10

The Thang

(Pearls on a String)

Set A x3

– Moroccan Nightclubs IC x30

– Kriss Kross (Like Marys, but with feet crossing instead of legs coming together) IC x10

– Newton’s Cradle OYO x10 each side

– Imperial Walkers IC x10 each side

– Hallelujah Mosey to next stop (hold Hallelujah to pick up the 6)

Set B x2

– Moroccan Nightclubs IC x30

– Kriss Kross (Like Marys, but with feet crossing instead of legs coming together) IC x10

– Newton’s Cradle OYO x10 each side

– Imperial Walkers IC x10 each side

– Copperhead Squats IC x10

– Mosey to next spot (pick up the 6)

Cooldown

– baby arm circles

– shoulder stretches

– broken cotton picker (just bend forward and let your arms hang)

– partner chest/shoulder stretches

VQ in the books! Nine guys came out to get better this morning and took part in what I hope was a shoulder awakening experience. We dug into some new (or long lost) exercises, enjoyed the beautiful weather, and generally got sweaty.

The Dynamic Duo….

Date: 08-08-2019
Time: 0530
AO: Higgins
Pax: Nader
Q: Wilson

The Thang:

1 mile ruck – 20 minutes

The remaining Thang:

Stretching in ways that are not normal, but allows me to get on the floor to play with the grandkids. Great recovery workout, whether you’re recovering from injury, old age or Sad Clown Syndrome.

Tuesday/Thursday at 5:30 a.m.

YHC,

Wilson

Falcon Hill – 8.8.19

AO: Falcon Hill

Date: 8.8.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Stretch on your own

Side straddle hops, Mountain climbers, High knees, Merkins, flutter kicks, merkins, American hammers, Side straddle hops, Mountain climbers, High knees – no rest, x 6 of each exercise for the 6 police officers in the Oregon District that ended the threat quickly and saved many lives.

The thang:

Grab blocks and head to FTH

Bottom of hill – squats, run to top – block squats

Bottom of hill – flutter kicks, run to top – Block flutter kicks

Bottom of hill – burpees, run to top – man makers

2 rounds x 9 reps for each victim of the Oregon District tragedy

COT

Prayer

PAX: Goldstar, fire drill, cobra, Burt macklin FBI, kool-aid, Crockett, chew toy, Swobbles

Just a walk in the park….

Date: 08-06-2019
Time: 0530
AO: Higgins
Pax: Nader
QIC: Wilson

We walked.
We talked.
We stretched.
We did a lot of shoulder work, weighted ball bat swings.
We beat the fart sack.
We started the day by getting better.

(If you think you’re too old to work out, I am too. So come join us, Tuesday/Thursday at Cloud Park, 5:30 a.m.)

YHC,

Wilson