Date: 5/2/2019
Time: 0530
AO: Higgins
Pax: Jerry (FNG)
Q: Wilson

The Thang:

1 mile ruck (more or less….)
Shoulder PVC drills

One mile might not seem like much, but we covered a lot of ground in the ensuing mumblechatter.

YHC,

Wilson

5/2/2019

AO: Falcon Hill

Q: Goldstar

Pax: Swobbles, Anthill, BMFBI, Goldstar

Warm up stretching on your own.

Tha Thang:

Continuous mosey around Kettering. Every .25 miles, do 20 merkins and 20 LBC’s.

Made three stops with Totals of:

1.7 Miles

60 merkins

60 LBCs

Then we stopped in the park to do some roasted pig.

“Roasted Pig” x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

20 Merkins

20 Leg Raises

20 Merkins

20 American Hammers per side

20 Merkins

20 Dying Cockroaches per side

20 Merkins

20 Freddy Mercuries per side

20 Merkins

20 LBC’s

20 Merkins

20 Heal touches

20 Merkins

Now that we had totally obliterated our chests and arms, it was time for a challenge!

Bonus round:

To the song by Cardi B – I like it

It’s 2 – 32 counts of push ups – 4 counts each – out, down, up, center

Then tricep push ups down 2, up 2

Then hold plank for refrain

Repeat – 3 times through

No one survived, but we all got better!

COT

Counterama

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Photo

AO: Falcon Hill

Date: 3.26.19

Time: 0530

Q: Swobbles

Stretching:

Stretch on your own

Warm up:

Merkin/Mountain Climber/Plank circuit

Side straddle hops x 15 in cadence

High knees x 15 in cadence

The thang:

Block up and head to FTH

Bottom of FTH: air squats, air kettle bell swings, burpee x 1, 3, 5, 7, 9

Run up FTH

Top of FTH: block squats, block kettle bell swings, man makers x 1, 3, 5, 7, 9

Block curls x 15

Bruce Lee’s x 20

• Leg Raises
• LBC’s
• Dying Cockroaches
• American Hammers
• Scissor kicks
• Freddy mercuries 

Count-o-rama 

COT

Prayer

PAX: Goldstar, Tails, Cobra, Ant Hill, Gambler, Swobbles

Date: 4-30-2019
Time: 0530
AO: Higgins
Q: The Ancient One

The Thang:

1 Mile Ruck
Shoulder Mobility Drills

Nice, easy way to get back into working out without overdoing it or if you’re rehabbing an injury. Tuesday/Thursday, Cloud Park, 5:30 a.m.

Get it done and get to work.

Date: 4/29/2019
Time: 0530
AO: Higgins
Pax: Cobra, Goldstar, and the LIFO, Tails

Warm-up

SSH X 12 IC
Cotton Pickers X 12 IC
Windmills X 12 IC
Arm Stretches

3 lap mosey around the parking lot (because that’s where we were….)

The First Thang:

Tabata Timing 4 exercises, 2 sets

• Mountain Climbers
• Squats
• Freddie Mercury’s
• Merkins

The Second Thang:
For stations – Tabata timing

• Tailgate dips
• 25# DB curl
• 25# DB press
• 25# ball Thruster

Bear Crawl
Crab Walk
Monkey Walk

And as a grand finale, a couple of rounds of F3 craps.

YHC,

Wilson

4/23/2019

AO: Falcon hill

Q: Goldstar

Pax: Anthill, Floater, Burt Macklin FBI, Goldstar

No warm up, small leg stretches to prepare for running.

Tha Thang:

Run .25 miles, stop, so the following:

Burpees x5

Squats x20

LBCs x20

We did 4 sets of those and ended up at the playground where we did a set of roasted pig.

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

20 Heal touches

10 Merkins

We then picked up and ran back to the track. We ran a half a lap around and ended up at the blocks. We did the following exercises here:

Curls AMRAP, plank when you can’t do anymore

Over head presses AMRAP, plank when you can’t do anymore

Manmakers AMRAP, plank when you can’t do anymore

Mosey back to the flag

Cot

Counterama

Namerama

Photo

4/22/2019

AO: Higgins

Q: Goldstar

Pax: Wilson, Goldstar

Warm up stretching on your own.

Tha Thang:

Continuous mosey around the track. Every .25 miles, do 20 merkins and 20 LBC’s.

Totals:

160 merkins

160 LBCs

According to Fitbit, we did 2.22 miles.

Bonus round:

To the song by Cardi B – I like it

It’s 2 – 32 counts of push ups – 4 counts each – out, down, up, center

Then tricep push ups down 2, up 2

Then hold plank for refrain

Repeat – 3 times through

Wilson’s shoulder was being a turd so he modified the bonus round with squats.

COT

Counterama

Namerama

Photo

AO: Dehavilland

Date: 4.19.19

Time: 0700

Q: Swobbles

Stretching:

Quad stretch

Arm kettle swings

Bad boys

Cobra/child’s pose

The thang:

High knees (10) + jump lunges (10)

Narrow merkins (10) + wide merkins (10)

Toe touches (10) + leg press/arm extension abs (10)

Mountain climbers (10) + shift over 2 and repeat

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

Jog lap x 2

Side straddle hops at each corner x 15

Repeat as time allows

COT/prayer

PAX: Captain Planet, Tails, Faucet, Zebra, Wilson, Bone Daddy, Swobbles

DATE: 15 Apr 2019
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Goldstar, Wilson

Conditions: WIND

Warmup: bad boys, these guys, 20x windmills IC, calf stretch OYO

The Thang:

• After each increment, performed a 30 second plank, counting down in a ring
• 2, 4, 6 Yurpees
• Run to top of hill
• 6, 4, 2 Yurpees
• Run to bottom of hill
• 5, 10, 15 Big-boy situps
• Run to top of the hill
• 15, 10, 5 Big-boy situps
• Run to bottom of hill
• 5, 10, 15 Spidermans
• Run to top of the hill
• 15, 10, 5 Spidermans
• Run to bottom of the hill
• Mosey to flag
• Suicide sprints: 1 PAX performs suicide sprint while remaining PAX perform dips
• Two laps around the parking lot

COT
COUNTERAMA
NAMERAMA
PICTURE