I’ve read recently that walking backwards can help your memory (seriously, you can Google it!). So I thought I’d experiment with it, and yep, it works. I will never forget exactly where I tripped because I couldn’t see where I was going….

AO: Higgins
Date: 11-26-2018
Time: 0530
Conditions: Very windy and 27 degrees.
Q: Wilson

The Thang:

1 mile ruck with 10#
PVC shoulder workout
4# club bell
round the world

club mill

4 minute jump rope

OK, I was pulling your leg on that opening. I didn’t fall, but I did walk backwards some. It just seems like a natural direction for me.

YHC,

Wilson

Time: 0530
Conditions: Windy 48 degrees
Pax: Cobra, Zebra
Q: Wilson

Warm up

• 20 SSH IC
• 10 Windmill IC
• 20 Cotton Pickers IC
• Arm Circles
• Hip Circles

The Thang
Mosey to the Picnic Shelter

Tabata Insanity – Tabata Protocol (20 second exercise, 10 rest, 8 cycles)

• American Hammers
• Picnic Bench Dips
• Air Squats
• Merkins with Shoulder Taps
• LBCs
• Humpers

Mosey back to the flag for:

• Calf Stretch
• Deep Squat Held in Position, followed by:

Count-o-Rama
Name-o-Rama
COT

Extra Credit!!

Slowsy back to the picnic shelter (Cobra left his hat….)

YHC,

Wilson

DATE – 11-24-18

A.O. – Dehavilland

Q – Tails

PAX – Wilson, Heater, Wrong Way, Zebra, Faucet, Bone-daddy,

PAX TOTAL – 7

• Really great weather! Cool temp and humid. It had rained a lot the night before, so everything was wet. We started off with a jog around the lake. My plan was to take the pax to a shelter, so we would have a dry spot to be on our backs. As we headed that way I saw that Bone-daddy and Wrong Way we’re pulling in, late. So we stopped at the gazebo to do some dynamic stretches.
• After this we went to the shelter.
• 200 SSH IN CADENCE – 20 count sets, 5 sets with 10 seconds breaks.
• 100 Squats (same format)
• 20 push-ups, 50 shoulder touches (same format)
• 30 second plank x 4
• 30 second leg plank x 4
• Jog back around the lake, stopping from time to time to do some shoulder stretches.
• Stopped at the BMX track and considered running it. Decided against it, as we didn’t want to mess up the track while it was mud. Will try again when dry.

COT – Giving thanks.

NAMEORAMA

PHOTO

“Thanksgiving was yesterday!”

Yeah, I got busy. But not too busy to post for a workout.

AO – Higgins
Date – 11/22/2018
Time – 0530

The Thang:

15#, 1 mile ruck

Followed by going to the grocery store that opens at 0600 for the last minute items M needed for the family festivities.

I’ve already been trained to get up early. It paid off this morning.

YHC,

Wilson

AO – Higgins
Date – 11/20/2018
Time – 0530
Q – Wilson

“I don’t have time to work out, especially this week with the holiday. There’s too much to do!”

Yeah, that’s why we like the gloom. Nobody is going to distract you.

Warm up
Arm Circles

Hip Circles

Hip Bends

Side Bends

Club bell workout
Wrist Rolls

Round the World Right/Left
Club Mills Right/Left

Tail gate workout
Deep Static Dips

25# Bent Over Row, Right/Left

Jump Rope Tabata

Only a 20 minute workout.

Thanksgiving. Are you thankful to Sky Q for the body He’s given you? Do you show how thankful you are? How?

Join me Thanksgiving morning at 0530 at the Higgins (Thomas Cloud Park) and we’ll do another short workout as a preemptive strike. You know you’re going to consume more calories than necessary in the afternoon. At least I am.

YHC,

Wilson

Falcon Hill- 11/20/2018

Pax- Goldstar and Zebra

Q- Heater

Warm up, three laps
Stretch it out

Team up, Dora 1,2,3

Down track to certain point, toss heavy bag over your shoulder and back

100 push ups
200 squats
300 lbc

Recover

Lap around track

Sprint 80 yards then do 20 merkins
Sprint 80 yards then do 20 wide merkins
Sprint 80 yards then do 20 diamond merkins
Sprint 80 yards then do 10 burpees

Lap around track

Stretch it out

Namorama
Pic by the flag

Falcon Hill- 11/20/2018

Pax- Goldstar and Zebra

Q- Heater

Warm up, three laps
Stretch it out

Team up, Dora 1,2,3

Down track to certain point, toss heavy bag over your shoulder and back

100 push ups
200 squats
300 lbc

Recover

Lap around track

Sprint 80 yards then do 20 merkins
Sprint 80 yards then do 20 wide merkins
Sprint 80 yards then do 20 diamond merkins
Sprint 80 yards then do 10 burpees

Lap around track

Stretch it out

Namorama
Pic by the flag

DATE: 19 November 2018
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Tails, Wilson

Warmup: 20x SSH IC, 20x imperial walkers IC, ASAK (arm-swing-ass-kickers), bad boys, these guys

The Thang:

• Mosey to picnic shelter (after fording the river)
• Super 21 IC

• 1 big boy sit-up, 1 merkin
• 2 big boy sit-ups, 2 merkins
• … up to 21

20 jump squats 20 jump lunges 20 Bulgarian ball-crushers Planks

• 1 min regular
• 1 min elbow
• 30 sec each side

COT
COUNTERAMA
NAMERAMA

Mosey to flag

PICTURE

Pax: Zebra, Zamboni, Wrongway

Q: Heater

team run around the whole park on the path (.5miles)

Back to flag for stretching

we did “half gassers” (sprint to the other goal line and sprint back; like one part of a suicide)

Every time a gasser was done, a heavy bag (80lbs) was tossed over shoulder

Gasser 1: we got back and did 25 merkins

Gasser 2: we got back and did 10 burpees

Gasser 3: we got back and did 25 lbc

Gasser 4: we got back and did 25 merkins

Gasser 5: we got back and did 10 burpees

Half mile jog around the pond

Mosey to flag, ab circuit with 20 of each ; lbc, leg lifts, Freddy Mercury, flutter kicks

Jog to pull up bars and max out on pull ups and air squats

We did a light job back to the flag for various stretches stretches

Count- O- Rama
Name- O – Rama

Picture by flag