4 Corners

AO: Falcon Hill

Date: 4.2.19

Time: 0530

Q: Swobbles


Quad stretch

Leg stretch

Arm circles

Bad boys

The thang:

On the track


Corner 1: Merikans x 15

Sprint to next corner 

Corner 2: Lunges x 10 each leg

Jog to next corner

Corner 3: Superman’s x 15

Sprint to 

Corner 4: Burpees x 15 

Pick up six 


Repeat x 3

Surprise block party on round 3 after Superman’s

Curls x 15 with block

Overhead press x 15 with block

Squats x 15 with block

Kettlebell swings x 10 with block

Curls x 15 with block in cadence


PAX: Goldstar, Pavarotti, Swobbles

With Wilson @ Q, It’s a Crap Shoot

Date: 4/1/2019 (For Real!)
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Zebra (LIFO)
Q: Wilson

Warm up in the parking lot

  • Arm circles, forward/reverse
  • SSH IC X 20
  • Cotton Pickers IC X 20
  • Imperial Walkers IC X 20

The First Thang:

Mosey to the parallel bars for 2 sets of…

  • 10 dips
  • 5 burpees

… and continued to mosey around the trail to the… whatever it’s called… the big steel X where we rotated through

  • Assisted Al Gores
  • Merkins
  • Lateral hops over the X

…and continued to mosey further down the trail (while trying to maintain an upright position as we hit the patch of ice) to the pull up bar for three sets of

5 pull ups
15 LBCs

…and then continued to mosey back to the parking lot for:

The Second Thang:

Being inspired by the F3 Beatdown Deck, I designed a make-shift set of dice. Two are regular, numbered 1 to 6. The third has five exercises

  • Merkins
  • Burpees
  • LBCs
  • Freddy Mercury’s
  • Squats

The sixth side has the F3 logo (Wild/Dealer’s Choice). The two numbered die are multiplied for the number of reps to be done.

For those times when you don’t know what to do for a workout. Totally random. Getting down on the ground and back up for 1 LBC is more of a workout than the LBC. Goldstar rolled us a 25 rep burpee!

That’s when I decided that some exercises could be done as a group.



Q by Committee…

Date – 3/30/2019
Time – 0700
AO – DeHavilland
Pax – Faucet, Wilson
Q – ……

There was no Q today. No one stepped up. Today marked our 52nd consecutive Saturday workout at Delco Park, completing our first year. But with no Q, Faucet and I rolled uncontrollably on the ground in anguish crying, “No Q! No Q?! Whatever will become of us???”

Yeah, right. We took turns….

We started with a mosey around the pond. Twice. A year ago I don’t think I could last a quarter of a mile. Last October I know I fell short on a half mile run. In January I made it around the half mile trail. Today: a full mile non-stop.

Yes, I’m bragging. But not on my physical prowess. I have made progress over this last year because a group of guys have been willing to get together on Saturday mornings (and Mondays, too) and sweat together. It works.

We slowsied to the memorial area where we rotated through:

  • pull-ups/chip ups
  • declined/inclined crunches
  • Bulgarian slit squats
  • inclined Merkins

Back in the parking lot we moved to some shoulder mobility movements with PVC poles and weighted ball bats, followed by:

  • SSH
  • Imperial Walkers
  • Air Squats

Another mosey to the gazebo for a final round of Merkins.

Count-o-rama (didn’t take long…)

It doesn’t take a big group to get better. All it takes is showing up.



Burt Macklin Beat Down

AO Falcon Hill
Q: Burt Macklin FBI
Pax : Goldstar, Tails, Swobbles, Pav
Mosey with blocks to hill
Run 25m with blocks, 10 Merkins, run 25m 10 sit-ups, run to top of hill, 10 man makers, run to other side 10 squats, top of hill10 man makers. Rest
Repeat with core excersizes and repeat with all curls.
10 man makers as group
Put blocks away
Name o Rama 

Pearls on a String

AO: Falcon Hill

Date: 3.26.19

Time: 0530

Q: Swobbles


Quad stretch

Cotton pickers

Bad boys

The thang:

Pearls on a string


Burpee x 10 (10 rounds)


Air squat x 10 (10 rounds)

Stopped at Falcon Hill for 2 rounds of this with 3 sprints up and down hill between rounds

Bruce Lee’s x 20 each

  • Leg Raises
  • LBC’s
  • Dying Cockroaches
  • American Hammers
  • Flutter kicks
  • Freddy mercuries 


PAX: Swobbles, Burt Macklin FBI, Zebra, Goldstar

Higgins 3-25-19

DATE – 3-25-19

A.O. – Higgins

Q – Tails

PAX – Wilson


Conditions – A warm, wet, and windy 50!


  • Mosey to shelter
  • Stretches
  • 3 rounds of Burp-it – Leg raise hold whilst playing bop-it. Every failure results in 2 BURPIES from each pax member. Next round was standing – every twist = squats, pull = overhead claps, bop = we aren’t sure yet. Failure results in 2 BURPIES.
  • Mosey back to flag


COUNTARAMA – forgot this



The Neanderthal Workout

AO: DeHavilland (a.k.a., Delco Park)
Date: 3/23/2019
Pax: Tails, Zebra, Sox (Kotter!), Bonedaddy (DL, Official Timer)
Q: Wilson

Warm-up with a mosey around the trail with COP at the half-way point (SSH x 20 IC) and at the end (Imperial Walkers x 20 IC).

The Thang:

Wilson has the subconscious urge to smash thing.

Using Tabata Time, each Pax begins at one of the stations, exercise for 20 seconds, rest and rotate to the next station in 10 seconds, rinse/repeat for 8 cycles.

The stations:

1. 25# medicine ball smash
2. 7# sledge hammer/tire smash
3. punching bag smash (straddle the punching bag and smash the pudding out of it)
4. big boy sit ups with 25# medicine ball held overhead

Repeat this cycle four times, but between each cycle:

Mosey 40 yards and on the return trip
carioca right
carioca left

With time remaining, Q delegated and we finished with:

S3 (Sox Squat Special): From a kneeling position, jump into a squat position;
Smurf jacks;
Jump squats;
Superman Merkins