Date: 5/19/21

AO: Smart park

Pax: Swobbles, Jazz Hands, Kiddie Pool, Packer, Ditka, Cornelius (q)

Conditions: 60s

Warm up: 5 laps around Smart park each lap ends with 20 merkins

200 points

The Thang:

All in the lower deck

30 second wall hand stands

Walk walks up

Wall walks back

Merkins suicides: run suicides, start with 5 merkins and do 5 merkins for every garage support past. 105 merkins Total

All pax wall sit while we take turns doing suicide runs.

Run to the upper deck

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Date: 5/18/21

AO: Smart park

Pax: Cornelius, Armstrong, Who’s there? Jazz Hands! (Q)

Conditions: 54 and snazzy

Warmups: your choice

The Thang:

Ruck Waldruhe Park

Intermittent Ad hoc drop and do 25’s from the à la carte beatdown menu

25 LBC’s

25 Merkins

25 Picnic Dips

25 Picnic Incline Merkins

25 Picnic Decline Merikns

25 pull ups or just hangs

25 Merkins

We are now inspired to add Monkey Humpers to future beatdowns thanks to Cornelius displaying his flexibility

Armstrong got the brand new flag that was built by his talented but less jazzy hands

COT

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Inching Along

Smart Park 5/17

PAX – Swobbles, Cornelius, Packer, Floater (Q)

PAX perform inch worm style workout with 20 IC reps after each round

Inchworm + OH Claps

Lunges + Squats

Broad Jump + Burpees

Inch Worm + BBSU

Bear Crawl + SSH

Sprint + Wall sit x2

Sprint + Plank

CoT

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AO: Dehavilland

Date: 0700

Time: 0530

Q: Swobbles

Pax: Fence Post, Wilson, Sore Thumb, Ditka, Cornelius, FNG (Fireball), Faucet

Warmup:

SSH x 10 IC

Merkins x 10 IC

SSH x 10 IC

Merkins x 10 IC

SSH x 10 IC

Merkins x 10 IC

Mosey to volleyball courts

Bear crawl through the sand long ways and back. Perform 10 burpees at either end. Pick up the six!

Mosey to soccer field for some Mucho Leg-O x 3 rounds

Narrow squat x 10 IC

Regular squat x 10 IC

Wide squat x 10 IC

Bonnie blair (jumping lunge) with left foot forward x 10 IC

Bonnie blair with right foot forward x 10 IC

Mosey to military monument for Mucho Chest-O x 2 rounds

Stagger Merkin Left x 10 IC

Stagger Merkin Right x 10 IC

Merkin x 10 IC

Wide Merkin x 10 IC

Narrow Merkin x 10 IC

Mosey to softball diamonds.

Teach cadence to Sore Thumb on SSH x 10. Sore Thumb taught cadence to FNG (Fireball).

Start in the middle, run out past dugouts and back and perform ab exercises x 20 IC

• Leg lifts
• Flutter kicks
• Freddie Mercuries

“Rise and Shine” workout, 14-May-2021, Smart Park: Austin Landing, Miamisburg OH, attending were Cornelius, Squabbles, Ditka, Packer, special guest C-Span from Charlotte NC, and Who’s There who was the first timer Q. We started with opening remarks and disclaimer. Then windmills, Alarm Clock, a windmill variant, then went into push ups, sit ups, burpees, and other more rigorous exercises. Then we ran-walked to and from stairs in the parking garage, about two to three laps. Then stretching and finished with more exercises. Everyone participated with leading a couple exercises. My first Q and couldn’t have had a better group of men to help me.

Tom “Who’s There”

Thomas Karslake 937-430-5537
karslata@yahoo.com

May 13, 2021

Ao: Falcon Hill

Q: Goldstar

PAX: fence post, frank the tank

Warm up on your own

Mosey to side of school

First circuit:

Squats IC x25

Merkins x25

Lbc’s x25

Suicide sprints to two light poles

Second circuit:

Calrolina day docks IC x25

Crouching thigh busters IC x25

Shoulder taps IC x20

Suicide sprints to two light poles

Third circuit:

Squats IC x25

Merkins x25

Lbc’s x25

Suicide sprints to two light poles

Fourth circuit:

Calrolina day docks IC x25

Crouching thigh busters IC x25

Shoulder taps IC x20

Suicide sprints to two light poles

Squats IC x25

Merkins x25

Lbc’s x25

Calrolina day docks IC x25

Crouching thigh busters IC x25

Shoulder taps IC x20

Suicide sprints to two light poles

COT

Counterama

Namerama

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AO: Smart Park

Date: 05-13-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Cornelius, C-Span, Swobbles, Who’s There, Ditka, Jazz Hands

WARMARAMA: 10 of each exercise…
Ruck Swings IC
Wood Chops IC
Bird Dogs (5 counts, IC)

THE THANG: 10 of each exercise…

Ruck Lap 1
*Rotating Deadlifts

Ruck Lap 2
*Lateral Block Drag Merkins
Ruck Lap 3
*Good Morning’s

Ruck Lap 4
*Ruck Thrusters

Ruck Lap 5 = Farmer’s Walk to staircase w/ Flag

*Merkin Variety Pack, 10 of each flavor for a total of 70+

Count off | NameOrama | COT | Picture

“Without new experiences, something inside of us sleeps. The sleeper must awaken.” – Frank Herbert

Date: 05-10-2021
Time: 0530
AO: Helms Deep
Pax: Fence Post, Wilson

The Thang:
Ruck – 1,54 Miles

Date: 5/6/21

AO: Smart park

Pax: Wiggles, Ditka, Cornelius (q)

Conditions: 40s and out of sight

C3: coupons, crawls, croger hill

Warm up: carry coupons to croger hill

The Thang:

Part 1:

Bear crawl up croger hill dragging coupons

5, 8-count blockies at the top

1 back arch at the bottom.

Repeat adding one at the top subtracting one at the bottom

Part 2:

Carry coupon up croger hill

5 block swings at the top

1 block press at the bottom

Repeat adding one at the top subtracting one at the bottom

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Date: 5/11/21

AO: Smart park

Pax: Cornelius, Armstrong, Fence Post, Who’s there? Swobbles, Jazz Hands! (Q)

Conditions: 45 and wonderful

Warmups: Potato pickers, legs, shoulders, neck

The Thang:

1. Grab pack and toy from the garage
2. Ruck to Kroger Hill
3. Ruck up, ruck down, run up, ruck down, bernies up, ruck down
4. Rotate through all annoying garage toys and repeat step 3 until done
5. Ruck back to base

Outstanding efforts by all PAX

Who’s there earned the lawn chair to sit a spell

COT

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