Run Around the Bike Path and Things

DATE: May 20, 2019

AO: Higgins (Tom Cloud Park – Huber Heights, OH)

Q: Zebra

PAX: Cobra, Whisper

I drove into Higgins hot and in the nick of time for today’s beatdown. Cobra and Whisper were talking about animals as they patiently waited. We started with a mosey around the parking lot then a short COP:

Side Staddle Hops IC x 20

Imperial Walkers IC x 20

Zebra Butt-Kicks OYO x 20/leg

Then we moved on to…

The Thang:

We counted off 1, 2, 3 for purposes of rotating pick of exercises, then me moseyed onto the bike path. At the first stop, Whisper lead us with 25 squat jumps. The next stop Cobra had us do 20 Supermans. As we arrived at the pull-up bars, it was my choice and yes, you guessed it – 10 Pull-Ups! Then we moseyed up to the shelter where Whisper had us do 20 dips. We then took off to the hill where Cobra lead us with a 60 sec decline plank. Next, we moseyed up the hill, around the parking lot and to the shelter where I lead us with 20 one-legged squats, 20 incline Merkins and 20 decline Merkins. Lastly, we moseyed back down the hill where we finished off with 20-rep Bruce Lees!

We then had some combo COT/stretching action, prayer, video and pic. I also shared Monday Motivational Speech: Be Like a Shark!

AO: Falcon Hill

Date: 5.16.19

Time: 0530

Q: Swobbles

Stretching:

Stretch on your own

Warm up:

Mosey to blocks

The thang:

Roasted pig with blocks

Bruce Lee’s with block exercises between

Round 1: Block Press x 10

Round 2: Block Curls x 15

Round 3: Block Swings x 10

• Leg Raises x 20
• Round 1, 2, 3 exercise
• LBC’s x 20
• Round 1, 2, 3 exercise
• Dying Cockroaches x 20
• Round 1, 2, 3 exercise
• American Hammers x 20
• Round 1, 2, 3 exercise
• Scissor kicks x 20
• Round 1, 2, 3 exercise
• Freddy mercuries x 20
• Round 1, 2, 3 exercise

Heel touches x 20

Man Makers x 10

After roasted pig rounds are over, each HIM runs one at a time back to start. Those at start and end of this run are doing burpees.

COT

Prayer

PAX: Goldstar, Tails, Gambler, Ant Hill, Floater, Burt Macklin FBI, Cobra, Swobbles

AO: Falcon hill

Q: Goldstar

PAX: Swobbles, anthill, Zebra, FNG, Goldstar

Warm up

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

x10- LL Cool J’s – Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat.

Mosey around track, at each pole, do 20 of each exercise

SSH

Shoulder press

Monkey humpers

Squats

Lunges

“Roasted Pig” x1

1 set of Bruce Lee consisting of the following:

10 Flutter Kicks per leg

10 Merkins

10 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

20 Heal touches

10 Merkins

COT

Counterama

Namerama

Photo

2/12/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, whisper, chewy, Goldstar

Mosey to parking garage

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

x10- LL Cool J’s – Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat.

Tha thang:

-Do 7 reps of an exercise (

at each of the 4 corners with a mosey (or sprint) in between corners.

Round 1) 7 Burpees

Round 2) 14 Clerpins (clap mekins)

Round 3) 21 Squats

Round 4) 28 Mekins

If time allows:

Round 5) 21 SSh

Round 6) 14 shoulder presses

Round 7) 4 Yurpees

Mosey back to flag

COT

Counterama

Namerama

Photo

Date: 05-07-2019
Time: 0530
AO: Higgins
Pax: Chewy
Q: Wilson

Two amiable gents began the morning at Thomas Cloud Park (a.k.a., Higgins) with a 1 mile ruck to get the blood flowing. Concerning rucking, a fellow Pax has noted, “It’s just walking!”

Aye!

And it’s not lovin’ the warmth of the covers in the early morning gloom. It’s not highly strenuous, but it will make you better at dealing with the day.

Post ruck was spent stretching.

Can you keep up with an old man walking for 20 minutes?? Give it a try.

It’ll make you better, too.

YHC,

Wilson

AO: Falcon Hill

Date: 5.7.19

Time: 0530

Q: Swobbles

Stretching:

Walking hamstring stretch

Cobra/child’s pose

Hurdle stretch

Moroccan night clubs

Arm swings

Warm up:

Jog 2 laps

The thang:

High knees (10) + jump lunges (10)

Narrow merkins (10) + wide merkins (10)

Crab leg toe touches (10) + kick throughs (10)

Suicides to light posts on side of track

At end of each round of suicides: 

• Merkins x 1 min
• Squats x 1 min
• Arm/ab exercise x 1 min
• Burpees x 1 min

High knees (10) + jump lunges (10)

Narrow merkins (10) + wide merkins (10)

Crab leg toe touches (10) + kick throughs (10)

Stretching: 

Pretzels

Toe touches

Arm swings

Arm circles

Count-o-rama 

COT

Prayer

PAX: Goldstar, Cobra, Ant Hill, Burt Macklin FBI, Swobbles

Date: 5/6/2019
Time: 0530
AO: Higgins
Pax: Chewy (Chewbacca), Goldstar, Zebra, Tails
QIC: Wilson

Warm up
SSH IC X 30

Three laps around the lot. Running the edge = .1 mile, 3 laps = .3 mile. Running the inner edge is exactly half. My knee hurts. I cut corners. But the Pax stays together.

The Thang:

Tabata timing, 4 exercises, 2 rounds (modify as needed)

• Jump squats
• Clapping Merkins
• LBCs
• Superman Rockers

Another lap

Next set X 2:
7# Sledge Hammer Smash
25# Medicine Ball Squat
15# Sand Bag Round the World
Tailgate Dips
10# 1/2 Turkish Get Up

Another lap

Final set X 1
Sledge Hammer Grave Diggers
Medicine Ball Twist
Sand Bag Overhead Squat
Dumb Bell Swing
Tailgate Incline Merkin

Stretch it out.

Count-o-rama
Name-o-rama
COT

YHC,

Wilson

Delegation/Choose Your Own Adventure

DATE: May 4, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Burt Macklin FBI, Faucet, Tails, Whisper, Rosey, Heater, Elmer

I was welcomed this beautiful morning by 8 PAX ready for a proper BEATDOWN. Tails arrived toting a shortie (more on that later). We welcomed back Heater for a Kotter. And we welcomed Whisper, a transplant from Waynesville, NC! After a quick recital of the F3 mission, we moseyed to the Dock House, for the COP:

Side Staddle Hops IC x 30

Imperial Walkers IC x 20

Cotton Pickers IC x 15

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

Well, all but 1 moved on to the The Thang. Tails’ shorty protested by attempting to gouge his eyes out, thus Tails had to take shorty home. Undeterred, the rest of the PAX preceded to run around the trail. We stopped at strategic locations to perform an exercise picked by a different member of the PAX each time. Exercises performed included, but may not have been limited to, big boi situps, superman merkins, 10 sec countdown followed by Wilson’s break dance exercise, burpees, merkins, pullups, air squats, one-legged squats, incline merkins, decline merkins… Upon arrival back to the dock side of the park, I gave the PAX a choice: run around the pond and continue four corners exercise or run back to the flag and finish with Bruce Lees. PAX picked Bruce Lees. Upon arrival to the flag, Tails had made his way back and greeted us. I offered him a chance to pick an exercise and much to the chagrin of the PAX, we performed Squat Jacks and then finished with Bruce Lees.

We then had some combo COT/stretching action and offered Whisper opportunity to introduce himself to the group.