Date: 10-03-2019
Time: 0530
AO: Higgins
Pax: Nader, Wilson

The Thang:

1 Mile Ruck

• Stretches
• Bear Crawl
• Crab Walk
• Monkey Walk…

…you know, the kind of stuff that normally happens between 5:30 and 6:15 a.m.

AO: Falcon Hill

Date: 10.3.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Leg stretch

Quad stretch

Bad boys

Morracan night clubs

Cobra/child’s pose

Side straddle hops x 20 + sprint to pole on track and back x 3 rounds

The thang:

Merkins x 75

Squats x 75

Leg ups x 75

Jog from parking lot to 5th light post on side of school and back

Cool down lap around track

COT

Prayer

PAX: Burt Macklin FBI, Zebra, cobra, goldstar, phone home, Crockett, ant hill, Swobbles

10-1-19
PAX: Wilson, Nader
AO: Higgins

The “respectful” beat down:

– 1 mile ruck around the track (spotted 3 skunks and 2 deer) – Weighted baseball bat swings
– leg stretches and a few yoga moves
– squatting
– more leg stretches on the back of Wilson’s truck

COT
Namarama
Group Pic

Doug Wade
http://www.dougwade.us
937.620.7839

10/01/2019

AO: Falcon Hill

Q: Goldstar

PAX: zebra, crocket, tails, phone home, anthill

Warmup:

SSH IC x 20

Imperial Walkers IC x 20

Cotton Pickers IC x20

Lunges x20

Merkins IC x 20

Run to the blocks

Line up on track

Curls x20

Sprint with block

Curls x20

Sprint with block

Squat thrusters x20

Sprint with block

Squat thrusters x20

Sprint with block

Skull crushers x20

Sprint with block

Skull crushers x20

Sprint with block

Manmakers x10

Sprint with block

Man makers x10

Sprint with block

Return blocks

Return to start point

COT

Counterama

Namerama

Photo

AO: Dehavilland

Date: 9/28/2019

Time: 0700

Weather: Clear skies and a balmy 69 degrees

Q: Calvin (VQ)

PAX: Crockett, Phone Home, Kool Aid, Wilson, Faucet, Nader, BoneDaddy, Whisper, Carmen San Diego, Mama Mia, Elroy, Swobbles, and an FNG!

The Thang:

– 9 merkins OYO
– Mosey to the pond
-Dora of 200 squats, 100 merkins
-Mosey around the pond, down the hill, up the hill backward, and back around the pond.
– 20 merkins OYO
– 30 Morrocan Nightclubs IC
– 40 (K)alvins IC
– 9 Cottonpickers IC
– Mosey up the hill
– Go down the slide
– Playground obstacle course
– 20 pull-ups OYO
– Mosey to the flag
– 20 flosses IC

COT
Name-o-rama
Count-o-rama
Coffeeteria at Bob Evans

Date: 9/26/2019
Time: 1845
AO: DeHavilland
Pax: Kool-aid, Elroy, Wilson
Q: Rosey

About a month ago, Rosey and YHC (Wilson) got together for a little extra workout on the pull bar doing a bunch of progressions working toward a Muscle Up. We had so much fun, we convinced Elroy and Kool-aid to join us! Congrats to both Rosey and Elroy for making it to the top position.

YHC,

Wilson

AO: Falcon Hill

Date: 9.26.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Side straddle hops x 20 in cadence

High knees x 20 in cadence

Merkins x 20/plank jacks x 15/mountain climbers x 10 in cadence without leaving plank position

The thang:

Mix of sprints/side steps/broad jumps/karaokes/bear crawls in parking spots for 10 mins

Lt. Dan’s x 10

Toe touches x 20 (10 each leg, 1 leg at a time)

Burpees x 10

x 3 rounds

Mix of sprints/side steps/broad jumps/karaokes/bear crawls in parking spots for 3 mins

COT

Prayer

PAX: Crockett, Burt Macklin FBI, Ant Hill, Tails, Goldstar, Swobbles

Download full resolution images

Available until Oct 24, 2019

PAX: Wilson & Nader
AO: Higgins
1 mile ruck, 1 skunk encounter in the drain pipe, almost got us, he sprayed but we were 8 ft away (talk about backblast).

Pipe arm stretches, leg stretches, bear crawling across lot, squats, yoga leg stretches. Shoulder press on the back of Wilson’s truck.

Join us if you can keep up !

Click to DownloadIMG_0135.MOV
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09/23/2019

Higgins

Nader

Carmen Sandiego, Goldstar, Crocket, Nader

The 10/100/1000

25 each:

1. Merkins
2. Imperial walkers
3. Cotton pickers
4. Side straddle hops
5. Cock roaches
6. Mountain climbers
7. Tree hugger squats
8. Sit ups
9. Alabama ass kickers
10. Bat wings

2 stations 37 each – run the lot – (25 already completed at warm up) reps of each exercise.

We got thru about 600 reps each, total.

Zebra 45th Birthday Q

DATE: Sep 21, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Crockett, Phone Home, Elroy, Calvin, Nader, Kool-Aid, Wilson, Swobbles, Whisper

I was excited to see a couple Kotters this morning: Elroy and Whisper! Welcome back HIMs! We moseyed to the fishing dock for a little COP:

It was Zebra’s 45th Birthday Q so the theme was 45…

Side Staddle Hops IC x 45

Windmills IC x 15

Cotton Pickers IC x 15

Zebra Butt-Kicks OYO x 15/leg

Then we began…

The Thang:

PAX counted off for future delegation purposes, then we back a mosey around the track for some POAS action. First stop we did 15 Burpees, 15 Crab Toe Touches compliments of Swobbles and 15 SSHs compliments of Kool-Aid. Moseyed to next stop where we did 15 Burpees, 15 Clapping Merkins brought to you by Wilson and 15 Big Boi Situps compliments of Calvin. Moseyed to the next stop and did 15 Burpees (for a total of 45), 15 Rednecks per Crockett and 15 Shrugs thanks to Phone Home. Then me moseyed to the pull-up bars…oh yeah!!! There we performed 15 pull-ups, 15 Imperial Walkers compliments of Nader and 15 Hanging Toe Touches brought to you by Elroy. Last but not least, we moseyed to the memorial where we performed 15/leg One-Legged Squats, 15 Incline Merkins, 15 Decline Merkins and 15 Squat Jumps compliments of Whisper. And Calvin did some bonus across two benches Merkin action which amused the PAX.

Then we moseyed back to the shovel flag and finished up with COT, counterama, videorama and picturama. Oh, and Wilson lead a happy birthday to Zebra song.