Date: 12-21-2019
Time: 0700
AO: DeHavilland
Pax: Ball Boy (FNG, Joe), Lombardi (FNG, John), Faucet, Elroy, Zebra, Tails (LIFO), MuRSA (from Nolensville TN).
Q: Wilson

Warm up – 20 reps of:

• SSH
• Windmills
• Imperial Walkers
• Cotton Picker

Mosey to the Gazebo for The First Thang….

Using Tabata Timing (20 second work, 10 seconds rest, 8 cycles – 4 minutes)

• Merkins
• Big Boy Sit Ups
• Mountain Climbers
• Dying Coach Roaches

Mosey along the trail for the Second Thang:

• Diamond Merkins
• Sit Throughs
• Archer Merkins
• American Hammers

Mosey to the parking lot for the Third Thang:

• First Exercise
• Second Exercise (yeah, I forget what they were….)

Mosey to Pull Up Bar for the Next Thang:

• 3 sets of pull ups, chin ups, or knees to elbows
• 20 Imperial Sumos while waiting for the bar

Mosey to the Memorial area for

• Inclined Merkins
• Bulgarian Squat Left
• Declined Merkins
• Bulgarian Squat Right

Mosey to the Flag for the Final Thang:

The Whole Enchilada Tabata

• Jump Squats.

Welcome to two FNGs: John (Lombardi) and Joe (Ball Boy). And welcome to MuRSA from TN.

Count-o-rama
Name-o-rama
COT

Join us next Saturday at Delco Par for another fun filled adventure in becoming HIM (High Impact Men).

YHC,

Wilson

Date: 12-16-2019
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Goldstar, Tails
Q: Wilson

I’ve been under the weather for about a month now and have missed a lot of workouts. I knew that counting was going to be a challenge. And the parking lot was a sloppy mess. So we slowsied down the path to a picnic shelter.

Warm up:

• SSH X 20
• Imperial Walkers X 21
• Cotton Pickers X I’m not sure. I knew I was gonna have trouble…. The first of several Senior Moments….

The Thang: Tabata Insanity
All exercises would use Tabata timing.

Round 1 – Each Pax choose an exercise and we rotate through all 4, 20 seconds on, 10 seconds rest, 4 minutes total

• Burpees
• Squats
• Diamond Merkins
• Big Boy Situps

Round 2 – Only 2 exercises to rotate over the 4 minutes

• Jump Lunges
• Declined Merkins

Round 3

• Planche Merkins (hands reversed positioned closer to waist).
• LBCs
• Archer Merkins
• Freddie Mercurys

Round 4

• Jump Squat.

The value of doing timing is you don’t have to count. Just set the timer and listen for the “ding.” I’m good with that. Don’t worry about counting. I can rely on my pristine hearing.

YHC,

Wilson

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Available until Jan 13, 2020

Warm-up

[Split into partners, complement/encourage on the :30 for next two workouts.]

Workout 1:

3 rounds – one minute work, 30 second rest (18 minutes)

Station one: high skips; station two: push-ups; station three: air squats; station four: pull ups.

Workout 2:

3 rounds – one minute work, 30 second rest (18 minutes)

Station one: decline push-ups; station two: jumping lunges; station three: wall jumps/step ups. Station four: incline push-ups.

Circle of trust, name-o-rama, picture

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12/9/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Squats – 40
Merkins– 30

Monkey Humpers – 20

Burpees – 10

Tha Thang:

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 sit-ups

COT

Counterama

Namerama

Photo

Date: 12/7/19
AO: DeHavilland
Q: Crockett
Weather: Clear and frosty, 24°F
PAX: Wilson, Faucet

Warm-Up:
Sungods OYO x20
Bad Boys OYO x20
SSH IC x20
Cottonpickers IC x10
Windmills IC x10
Mosey to the BMX parking lot

The Thang:
Using 4-Station Down-and-Back
– Squats x20
– Karaoke to next station
– LBC x20
– Run backward to next station
– Imperial Sumos x20
– Karaoke (other side) to next station
– Flutterkicks x20
– Pick up the 6
– Turn around!
– Blades of Steel x20
– Karaoke to next station
– Leg Lifts x20
– Run backward to next station
– Merkins x20
– Karaoke (other side) to next station
– Mountain Climbers x20
– Pick up the 6

4-Station Down-and-Back x2
Mosey a lap around the BMX track
4-Station Down-and-Back x1
Mosey back to the flag
Shoulder Pullbacks IC x5
Broken Cottonpicker

COT
COUNTORAMA
NAMEORAMA
PIC

December 3, 2019

AO: Falcon Hill

Q: Goldstar

Pax: Stamp, Anthill, Swobbles, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

SSH x15

Cotton Pickers x 15 IC

SSH IC x 15

Windmills x15

SSH x15

Merkins IC x20

Money to the blocks

Pax is to give maximum effort for each exercise and do the max amount of reps. Hold a plank after each max out. Run one lap.

Cinder block squat

Cinder block overhead press

Cinder block squat with over head press

Cinder block bent-over row

Manmakers

1.5 victory lap

Cot

Counterama

Namerama

Photo

11/28/2019

AO: Falcon Hill

Q: Goldstar

PAX: Goldstar, Tails, Swobbles, Nader, Wilson

Warmup

SSH X 20 IC

Tha Thang

x10 burpees

Run to the garage.

Do burpees x10

Run up stairs.

Do burpees x10

Run down stairs.

Do burpees x10

Run back to the flag.

Hold overhead claps to pick up the six

Run to the hill.

x10 burpees

Bear crawl up hill

x10 merkins

Backwards down hill

x10 burpees

We did this 3 times getting in our 100 burpees

We flipped a coin to determine to end or do one life thing. Wilson called heads and it landed on tails. So we did a set of roasted turkey!

Roasted Turkey

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

COT

Counterama

Namerama

Photo

Date: 11/14/19

AO: Falcon Hill

Q: Crockett

PAX: Goldstar, Swobbles, Anthill

Warm-Up:
SSH IC x20
Cottonpickers IC x20
Sun gods OYO
SSH IC x20

The Thang:
Listen to Eliza Lee by the Dreadnaughts
Phrase 1: ho way ho are you ‘most done?
Phrase 2: clear away the track and let the ballgame run

Round 1: Hold a plank for duration of song. Do 4-count shoulder on phrase 1, Mercan phrase 2.

Mosey around the parking lot

Round 2: Hold feet at 6-inches for duration of song. 4-count scissor kick on phrase 1, 4-count flutter kick on phrase 2.

Mosey around the parking lot

Round 3: 4-count (or more) imperial walkers on phrase 1, 2 (or more) squats on phrase 2.

Mosey around the parking lot

Round 4: 1 (or more) sit-up on phrase 1, 1 (or more) leg lifts on phrase 2.

Mosey around the parking lot

Round 5: Repeat of round 1.

Mosey around the parking lot.

COT
COUNTORAMA
NAMEORAMA
PRAYER
PIC

11/11/2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Tails

Warmup:

SSH X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Windmills X 10 IC

Imperial Walkers X 20 IC

Mosey around track

50 burpees in increments of 10

5 pull ups

50 more burpees, increments of 10 x2

Increments of 20 x1

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

DATE – 11-9-19

A.O. – Dehaviland

Q – Tails

PAX – San Diego, Wilson, Calvin, Ricky Tail, Zebra, Swables, Segundo (F3 Charlotte)

PAX TOTAL – 9

Conditions – Little but of light, 29 degrees , lite wind, cloudy!

Workout:

• Stretching
• Jog around track
• Rotation of SSH And Squats 10-50s
• Jog around the track
• Death bowl (aka half pipe of doom) – up and down the hill (both sides) increasing burpees 1-10 on each rotation.
• Cool down stretches

COT – TAP

COUNTARAMA

NAMEORAMA

PHOTO