AO – Falconhill

Q – Tails

PAX – Cobra

Conditions:

Cold, Dark, no wind! Had rained but not a drip during workout!

Workout

Today consisted of a simple block ruck and some curls. Trail run for the “I’m hurt” workouts that will be taking place during regular beat downs.

Kept it super simple. Good conversation time as well!

COT

Quick TAP. Photo. Namearama!

Date: 10-26-2020
Time: 0530
AO: Higgins

Flying solo. Took a walk in the park. 30# – 2.1 Miles

YHC,

Wilson

10/26 Smart Park
PAX – Armstrong, Swobbles, DoD, Wiggles, KiddiePool, Meatball, Packer, Ralph, Cobra, Floater Q – Floater

30 SSH in Cadence
5 Burpees
10 Slow Mo Merkins
5 Burpees
15 Windmills in Cadence
5 Burpees

3 Rounds
10 Man Makers
Bear Crawl to light post 1
15 Merkins
Walking lunge to light post 2
15 Squats
Run back to light post 0
Burpees til 6 is picked up

10 OH Press
OH hold for 1 min
10 Leg Raises with block pressed
Legs at 6” for 1 min
10 Block Squats
Chair pose with block for 1 min
10 Burpees in Cadence

COT
Name FNG Ralph
Count
Prayer
Nameorama
Picture

DATE: 22 Oct 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Burt Macklin FBI, Frank the Tank (welcome!)

CONDITIONS: 58F, 95% Humidity

WARM-O-RAMA: hamstring stretch, quad stretch, bad boys, these guys, 20x windmills IC, 20x SSH IC

THE THANG: Blockicides 2: This time it’s personal

• 50m broad jump, 50m bear crawl to blocks, block up
• 150m trek to lightpoles (LP)
• blockicides round 1:
• LP1: 20x blunges
• LP2: 20x block situps
• LP3: 20x mini block dips
• LP4: 20x blerkins
• blockicides round 2:
• LP1: 20x block squats
• LP2: 20x block flutter kicks
• LP3: 20x block presses
• LP4: 20x burpees on the block
• 150m trek to block resting place (BLRP)
• Total: > 1.25 mi run w/ block

COUNT-O-RAMA
NAME-O-RAMA
COT

AO: Smart Park
Date: 10/21/20
Time: 5:30am
Q: Wiggles
Pax: DOD, Meatball, Flipper, Swobbles, KiddieP, Jewel, Armstrong

Stretch/warmup OYO

The thang: 1st and 10

Cones spread out 10 yards apart up to 100 yards
10 yard cone: 10 burpees
Sprint 90 yards, 1 Modified San Antonio Shuffle (left leg lunge, right leg lunge, squat, Merkin)
Run to 20 yard cone, 9 burpees
Sprint 80 yards, 2 San Antonio shuffles
Continued this until we got to 1 burpee and 10 San Antonio shuffles. And for fun ran another 100 yards back to the finish.

Count off
COT
Video
PIc

Date: 10-17-2020
Time: 0700
AO: DeHavilland
Pax: Armstrong, Crockett, Faucet, Swobbles, Zebra
Q: Wilson

With sunup coming later in the morning, the gloom is fully embraced as we arrive for our weekly beatdown.

Warm up 20 reps IC of:

• SSH
• Imperial Walkers
• Pickin’ Taters
• Windmills

The Thang:
Mosey to Gazebo to engage in Juarez Valley 10

• Merkins
• Air Squats

Mosey up the hill to Service Members Memorial for Juarez Valley 10

• Bulgarian Squat Right
• Bulgarian Squat Left

Slowsy to the pull bar for 10 reps. When not on the bar perform Cossack Squats, right and left

Return to the flags performing –

• Carioca Right
• Carioca Left
• Backward Mosey
• Monkey Walk Right
• Monkey Walk Left
• Bear Crawl

COT
Photo

Coffeeteria

YHC,

Wilson

AO: Falcon Hill

Date: 10.15.20

Time: 0530

Q: Swobbles

Pax: Cobra (ssss), Goldstar

Stretch/warmup:

Stretch OYO

SSH x 25 IC

Moroccan Night Clubs x 20 IC

Plank Jacks x 10 IC

Burpees x 5 OYO

The thang:

Mosey to blocks, mosey back to flag

Block Presses x 10 IC // Carolina Dry Docks x 20 IC (rd 1), Incline Block Merkins (rd 2), Decline Block Merkins (rd 3)

Block Squats x 10 IC // Squats x 20 IC (rd 1 & 2), Jump Lunges (rd 3)

Block Flutter kicks x 10 IC // Leg lifts x 20 IC (rd 1), American Hammers x 20 IC (rd 2), Freddie Mercuries x 20 IC (rd 3)

Burpees x 10 OYO // Plank to pick up the six

End round 1 & 2 with a lap. End last round by taking blocks back. Mosey back to flag.

Cool down with burpees to the beat of Tubthumping. Every time you the chorus says “I get knocked down”, we did a burpee!

COT

Prayer

Date: 10/14/20
AO: Smart Park
Q: Wiggles
PAX: Swobbles, DOD, Meatball, Armstrong, Doogie

Warm up OYO

The Workout:

Run up the hill
Bear crawl up the hill
5 Burpees
Repeat hill run and bear crawl
Wave of Merkins (10 reps)
Repeat hill run and bear crawl
15 jump squats
Repeat hill run and bear crawl
20 Big Boy sit ups
Repeat hill run and beer crawl
20 big boy sit ups
Repeat hill run and bear crawl
15 jump squats
Repeat hill run and bear crawl
Wave of Merkins (10 reps)
Repeat hill run and bear crawl
5 burpees

Count off
COT
Video
Picture

DATE: 13 Oct 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Crocket

CONDITIONS: 46F, 89% Humidity

WARM-O-RAMA: 20x windmills IC, 10x burpees IC, ASAK, 20x sky-thigh-ground-clap

THE THANG

• 50m broad jump, 50m bear crawl to blocks, block up
• 150m trek to lightpoles, alternate 20s rifle carry, RH farmer carry, LH farmer carry
• blockicides:
• LP1: 20x blunges
• LP2: 20x block situps
• LP3: 20x mini block dips
• LP4: 20x blerkins
• repeat (total of 40 reps each)
• 150m trek to block resting place (BLRP)
• 40x block curls

COUNT-O-RAMA
NAME-O-RAMA
COT

AO: SmahtPak Austin Landing
Date: 10/12/20x
64 * & Breezy
Q: VQ Meatball

Warm-a-Rama OYO

What are those?!

First Set (Full Length Lot)
Derkins (33)
Block Run
Blurkins (33)
Block Run
Block Squats (33)
Mosey: Murder Bunnies
Second Set (Full Length Lot)
Block Squats (33)
Block Run
Blurkins (33)
Block Run
Derkins (33)
Mosey: Murder Bunnies
Third Set (Full Length Lot)
Derkins (33)
Block Run
Blurkins (33)
Block Run
Block Squats (33)
Block Sprint to Flag

Count-off
Name-O-Rama
Picture Time
COT