AO: Falcon Hill

Date: 3.7.19

Time: 0530

Q: Swobbles

Pax: Swobbles, Goldstar, Burt Macklin FBI

Stretch/warm up:

Bad boys

Ham string stretch

Quad stretch

Cobra/child’s pose

SSHs x 15 (in cadence)

Jog lap around track

The thang:

All exercises done with blocks

Man makers x 15 + rest pause 

Squat x 15 + rest pause

Flutter kicks x 15 + rest pause

Shoulder press x 15 + rest pause

Jog lap around track

Man makers x 20

Squat x 20

Freddie Mercuries x 20

Shoulder press x 20

Jog lap around track

Man makers x 20

Squat x 20

Flutter kicks x 20

Shoulder press x 20

Jog lap around track

Cool down

Back stretch

Arm circles

COT/prayer

PAX: Swobbles, Burt Macklin FBI, Goldstar

Name-o-rama

Photo

DATE – 3-5-19

A.O. – Falcon Hill

Q – Tails

PAX – Cobra, Goldstar, Swobbles, Burt Macklin

PAX TOTAL – 5

Conditions were cold and windy. Besides that, a really beautiful morning.

The Thang

• Cold cold cold! We were hoping for a warm up, no such luck.
• Started with a alternating block sprint, but our fingers froze off after half the track.
• We modified and had a Mosey to the Sanctuary
• There, we preformed Parking spot cardio routine – split into teams of two, alternate sprint, side sprint, karaoke, frogger, bear crawls, backwards sprint, ass kickers, high knees, hurdle sprint.
• We then did hurdle sprints the length of the garage.
• Mosey back to flag

COT – Prayers for work and TAP

COUNTARAMA – 5

NAMEORAMA

PHOTO

Date – 03/04/2019
Time – 0530
AO – Higgins
Pax – Cobra
Q – Wilson

As you get older, there are two things that start to decline: 1) your memory, and; 2)…. I forget the other.

So, I had forgotten that I had volunteered to Q today. Doesn’t matter. We may not be professional fitness trainers, but I’m pretty good at making things up on the fly.

Warm up
SSH IC X 20
Imperial Walkers IC X 20
Cotton Pickers IC X 20
Arm Circles forward/reversed

The Thang:

We did a bunch of stuff. I had some 15 pound rocks in the bed of my truck. We used them for Push Presses, American Hammers, Lunges, other things….

I honestly don’t remember. We kept moving.

I also had a couple of weighted ball bats in my cab for some Club Bell work.

Oh! I remember we did some Bear Crawling followed by Crab Walks. But I hated the Crab Walk so we stopped doing that.

There were some LBCs, Merkins, Pickle Pointers, and….. there was a set of four…..

I don’t know.

And then we did some of the earlier things again.

It really was a pretty good work out. It was about 19 degrees, but we worked up a sweat AND beat the Fart Sack.

We got better. I remember that.

YHC,

Wilson

Dehavilland 3-2-19

Q- Faucet

PAX- Heater, Wilson, Zebra, Swobbles

Mosey to shelter

Leg stretches, Arm circles, Cotton pickers, Side straddle hops, Mountain climbers (each x15)

Mosey out to field

7 of diamonds- 4 rounds

Merkins round 1- multiples of 7 at each stop

Imperial Walkers round 2

LBC round 3

Dying Coachroaches round 4

Mosey back to shelter- dips, shoulder taps, Bruce Lees

Mosey to field, Railroad tracks- Single file line, low plank, 2nd jumps over first, low plank, etc.

Bearmuda Triangle- 1 burpee, bear crawl to point 2 of triangle, 2 burpees, bearcrawl to point 3, 3 burpees

Jog around pond, stopping along the way for exercises

COT

Count a rama

Name a rama

2/28/19 FTH

Q: Floater

PAX – Goldstar, Pavarotti, Swobbles, Zebra, Burt Macklin FBI, Floater

25 SSH (cadence)
Mosey to retrieve blocks 

2.75 Rounds (timed out before 3rd round completion)
30 Leg Raise w. Block Hold
25 Block Merkins
20 Thrusters 
15 Alternating Lunges (per leg)
10 ManMakers
200m sandbag carry (55#)

Name o Rama 
Count o Rama 
COT
Picture

2/26/2019

AO: Falcon Hill

Q: Goldstar

Co-Q’s: Cobra, Swobbles

PAX: Goldstar, Cobra, Swobbles

In the absence of our leader of the day, Burt Macklin FBI, we decided to each take a little of the Q.

Warm up:

x20 Cotton pickers

1 lap around the track

Tha Thang:

Run laps around track, at each pole (4 total) do Q’s/Co-Q’s pick of exercise.

Lap 1 Goldstar – Burpees at each pole

Lap 2 Swobbles – air squats at each pole

Lap 3 Cobra – cadence 4 count pushups at each pole

Lap 4 Goldstar – Bruce Lee’s at each pole

x20 leg lifts

x20 flutter kicks

x20 American hammers

x20 dying cockroaches

x20 bicycles

x20 little baby crunches

One final lap.

COT

Counterama

Namerama

DATE: 25 Feb 2019
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Wilson

Conditions: 20F, extreme winds

Warmup: 40x SSH IC, 20x windmills IC, ASAK OYO

The Thang:

• After each exercise, run across bridge to shelter to perform 10x dips IC, run back to parking lot (300m total)
• 15x ranger merkins
• 15x triceps bodyweight extension
• 15x diamond merkins
• 15x Cobra-ups
• 15x pike merkins
• 15x (per side) Spidermans
• 10x (per side) rotating side planks
• 10x (per side) cross-body mountain climbers
• 15x ranger merkins
• 15x triceps bodyweight extension
• 15x diamond merkins
• Totals: 110x dips, 3300m (2.06 mi) run

COT

COUNTERAMA
NAMERAMA
PICTURE

Date: 02-23-2019
Time: 0700
AO: DeHavilland
Pax: Faucet, Zebra, Pavarotti, Heater, Tails (LIFO), Wrong Way (VLIFO!)
Q: Wilson

In some sports, 10 is a perfect score. Gymnastics and diving are such sports. So I got to thinking, what would be the “perfect” workout? What would be a “10”? How about:

10 sets of
10 reps of
10 exercises?

That will give you 1,000 reps.

Perfect!

Warm up in the parking lot:

• SSH IC X 15
• Cotton Pickers IC X 15
• Windmills IC X 15

Being just a bit devious, I had packed a bunch of 5# coupons in the back of my truck. Tails arrived just in time to join us as we picked a coupon for our mosey to the upper parking lot where we we proceeded with…

The Thang

OYO, do 10 reps of:

1. Over Head Squat with Coupon
2. High Knees
3. Butt Kickers
4. Imperial Walkers (both sides = 1 rep)
5. Jump Squats

Hold Deep Squat until all Pax completed.

6. Pickle Pointers with Coupon
7. Freddie Mercuries (both sides = 1 rep)
8. Hollow Body Rockers
9. Nut Crackers
10. Merkins

Plank until all Pax completed.

Rinse/Repeat for 10 sets = 1,000 reps.

Then the workout got serious.

We just happened to be right next to the pull up bar (by my design ) so we could see how much more we could squeeze out of our hour. Dividing into 3 groups so we could rotate through the bar, we did two sets of five reps of:

• Turkish Get-ups (it’s a thing. Look it up) with coupon (5 right side, set 1; 5 left side set 2);
• Yurpees (Burpees with a clapping Merkin};
• Knees to Elbows from the pull up bar (more murderous on the core and still delivering stress to the lats).

Count-o-rama
Name-o-rama
COT

I wish I could come up with a more challenging workout for the young bucks, but this is the best I could do.

YHC,

Wilson

Date: 02/21/2019
Time: 0530
AO: Higgins
Q: Wilson

Modify as needed is one of our mantras. It is usually intended for the FNG who hasn’t worked out for a while, or perhaps someone recovering from an injury. Our Tuesday/Thursday rucks are actually pretty easy events that don’t need much modifying.

But today we modified. Why?? Well, we modified in the opposite direction. We engaged in some heavy breathing today. See, TOG, (The Old Guy), Qs this Saturday at our DeHavilland workout at Delco Park. I’m calling it the Millennium Workout. That’s because it may take that long to get through it.

Or not.

But come Saturday at 0700 and learn what those modifications were. I’m an old guy. How hard can I possibly make it?

YHC,

Wilson

Falcon Hill- 2/21/2019

Pax- Goldstar, Tails, Burt Macklin FBI, Pavarotti, Zebra, Swobbles, Cobra

Q- Heater

1 mile run to warm up (3/4 of a mile for Pav as he had to get his baby back to sleep before posting )

Slowsy to the end of the track where all PAX were instructed to pick up a cinder block. The rule was for the rest of the work out, if a brick touches the ground, the whole group does 10 burpees

We then did

15 4count curls

15 4count brick presses

Mosey

15 4count bent over rows with bricks

Mosey

15 weighted sit ups

Mosey

10 straight front arm raises with brick

Mosey

15 4count curls

15 4count brick presses

15 4count skull crushers

Mosey back to the flag, got a little stretch in

Educational COT

PRAYER

Count o Rama

Name o Rama

Picture by the flag