June 25, 2020

AO: Falcon Hill

Q: Goldstar

Pax: swobbles, firedrill, cobra, Burt Macklin fbi, Crockett, phone home, Nader

Stretch OYO

Warm up run x2 laps

Pick up cinder blocks and goto the hill.

The thang:

At the bottom of the hill, do x10 manmakers with the block. Run to the top of the hill, do x20 squats, run to the bottom and hold a plank for the 6.

Once complete, take blocks back to their resting place and return to the flag. One set of roster pig to complete time:

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

Cot

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DATE: 18 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Crocket, Phone Home

Conditions: ~60F, grass was a little damp

Warmup: lower back stretch, hamstring stretch, bad boys, these guys

The Thang: FTH – New & Improved Blocky Flavor

• Mosey to blocks
• Indian Run w/ blocks to FTH, 15 blurls IC at the top of FTH
• 4x sets:
• run down short side and do 8 lunges each leg, back to the top and 15 blurls IC, run down long side and do 15 merkins, back to the top and 15 blurls IC
• Indian Run w/ blocks back to block home
• Mosey to flag
• 1 set of Bruce Lees

COT
COUNTERAMA
NAMERA

6/16/2020

AO: Falcon Hill

Q: Goldstar

PAX: cobra, firedrill, cobra

Warm up with 20 SSH

1 mile run

The thang:

Pick up cinder blocks

Walk to Hill

25 squat thristers

Run up hill

25 SSH

Run back down

25 merkins

Repeat x4

Cot

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Date: 6-15-2020
Time: 0530
AO: Higgins
Pax: Swobbles
Q: Wilson

Only 2 posing?

Well, that’s actually twice the number we actually need. We’re fine.

Warm Up 24ish reps of:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang:

One Pax would do a Dave and Busters (D & B, Down and Back)

• Bear Crawl
• Farmer’s Carry w/ 2 X 50# DB
• Karaoke
• Crab Walk Forward
• Crab Walk Backward
• Monkey Walk Right
• Monkey Walk Left
• Farmer’s Carry w/ 1 X 50# DB
• Shuffle Right
• Shuffle Left
• Power Skips

while the other Pax would perform various exercises:

• Turkish Get Up w/ 5# DB
• American Hammer w/ 25# Medicine Ball
• Round the World w/ 20# Sand Bag
• Squat w/ 25# Medicine Ball
• LBCs
• Heels to Heaven
• Offset Merkins

Yeah, just two of us. But, dang, we worked up a real good sweat to start the day.

What did you do?

YHC,

Wilson
https://drive.google.com/file/d/1QAk99eVEw8ndmQojIKLClqKvfQ1gJ0N7/view?usp=drivesdk
20200615_062624.jpg

20200615_062624.jpg

Q – Tails
PAX – Goldstar, Cobra, Swobbles
Totals – 4

Conditions were clear and cool!

After a few light stretches we ran to the blocks (good to see them again) every HIM snatched a block and we shoulders them to the pond. We preformed 2 sets each of 20 reps of the following exercises:
Block presses
Block swings
Block squats

We ran around the pond between each set. Before each set we would preform 10 block push ups.

We had a very lively and important mumble chatter concerning events of the recent days. I likely talked too much, but it was very good to be able to process thoughts and discuss ideas in a judgement free area.

We finished up with a quick prayer and the normal photo opp.

All in all a good start to the day.

Date: 6-6-2020

Time: 0700

AO: DeHavilland

Pax: Faucet (Birthday Boy), Fire Drill, Bear, Goldstar, Swobbles, Eva Murray (formerly known as Tails)

Q: Wilson TOG (The Old Guy).

A beautiful, warm and humid morning getting after it.

Warm up:

SSH IC, 67 reps (it’s Wilson’s birthday. 1 rep for each trip around the sun)

10 reps IC

• Pickin’ taters

• Windmills

• Imperial Walkers

The Thang!

Wilson may be old, but he likes to have fun. So for today’s birthday boy beatdown, he set up an obstacle course. Pax waiting their turn performed individual exercises:

• Break Dance Sit Throughs

• Squats with 25# medicine ball

• Burpees

• Club Bell Big Arm Swings

• Club Bell Round the World

• SSH

The course: A Dave & Buster’s (D & B = Down and Back

• Tire High Knees

• Tire Flip

• 70# Sandbag Carry

• Over

• Under

• Balance Beam

• Bear Crawl

• Carioka

When getting to the end, reverse the process.

The workout was concluded with a catered breakfast by Wilson’s M (M is for Marcia) including an Egg Bake Casserole, Mixed Fruit, Cinnamon Rolls, Biscuits, OJ and of course, coffee.

Thanks to everyone for making this a memorable birthday.

YHC,

Wilson

06-06-2020 Pax Pic.jpg

06-06-2020 Pax Pic.jpg

FireDrill.mp4

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Name-O-Rama.mp4

DATE: 2 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Zebra, Swobbles

Conditions: perfection

Warmup: 50x SSH IC, bad boys, these guys, down to the middle, right, left, hamstring & lower back stretch

The Thang: FTH

• Mosey to FTH
• Hill relays: PAX take turns sprinting up and back down the hill while everyone else performs exercise (direction of running: forward {F} or backward {B})
• Merkins, {F} up {F} down
• LBC, {B} up {F} down
• Wide Merkins, {F} up {F} down
• American Hammer, {B} up {B} down
• Pickle Pointers, {F} up {F} down
• Mosey to playground
• 10x pullup relay while remaining PAX do Freddy Mercuries

Cooldown: 700m mosey to flag

COT
COUNTERAMA
NAMERAMA
PICTURE

Date: 5/25/2020
Time: 0530
AO: Higgins
Pax: Joyride, Swobbles, Burt Macklin, FBI, Zebra, Nader, Cobra, Rosey, Goldstar.
Q: Wilson

After a hiatus of recent weeks, 9 Pax returned to Higgins to start the holiday working to get better.

Warm up: 20 reps IC of:

• SSH
• Imperial Walkers
• Pickin’ Taters
• Windmills

The Thang:

Mosey to the the parallel bars

10 reps, 2 sets, 9 stations

• Incline Merkins
• Leg Raise
• Inclined pull up
• Dips
• Air Squats
• Dying Cock Roaches
• Break Dance
• Freddy Mercury’s
• Merkins

Mosey to the pull-up bar
OYO

• 10 pull ups (modify as needed
• 60 Air Squats
• 60 Merkins

Mosey to the Flag

During COT, Pax were admonished on the Memorial Day, to not only remember the price that has been paid for our freedoms, but to prepare mentally and emotionally for what may be required in the future.

Our holiday beatdowns usually end with extended Coffeeteria at a local restaurant, but all are currently in Carry Out mode. So we had our first Higgins Tail Gate Coffeeteria.

Pre-memorial day beatdown:
Post: dehaviland

Pax: Goldstar, Faucet, Wilson, Rosie, Swobbles, Zebra and Nader

Warmup: stretches, 25 sidestraddle hops

Run to the pavilion, 25 lbcs, 25 gas station, 20 leg lifts, 25 imperial walkers, run around the circle

The thang: 60 second burpee challenge. 1 minute to count 20 toe tappers, sprint to other side of lot, 1 burpee. Then count up burpees and count down toe tappers. (I think we made it to 17 burpees, some of us modified)

COT, and calling out friends and family that have served and have gone before us to fight for our freedoms. Happy Memorial Day!

05/14/2020

AO: falcon hill

Q: Stamp

Pax: Wilson, Goldstar, Nader, Burt Macklin fbi, zebra, Swobbles

S. A. M.

25 push ups
25 air squats
200m run
Repeat x8

25 push ups
25 air squats
Repeat x2

Total:
250 push ups
250 air squats
One mile run

COT

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