Date: 7/27/21

AO: Smart park

Pax: Cornelius, Swobbles, McDreamy, Ditka, Skywalker, Jazz Hands! (Q)

Conditions: 64 and wonderful

Warmups: 20 SSH and stretch those legs

The Thang:

1. Grab pack and junk from the garage
2. Ruck to Kroger Hill
3. Ruck up, ruck down with Bernies thrown in
4. Rotate burpee style through all annoying garage junk and repeat step 3 until done
5. Ruck back to base

Outstanding efforts by all PAX

50 burpees were completed before sunrise

Quote of the day from McDreamy…… “this is the worst ruck i’ve ever done….. but i like it”

COT

Video

Pic

July 26th 2021

Smart Park

Pax: Ditka, Rabbit Trail, McDreamy, Wiggles, Cornelius, Packer, Swobbles, Skywalker(Q)

“The Thang” X Marks the Spot – Running between stations starting with Merkins -> Big Boy Situps -> Overhead Coupon presses -> Incline lunges. In descending order 15 reps at each station and down one rep at each turn. Ended with 5 Burpees and COT.

AO – Falconhill

Q – Tails

PAX – Fence Post, Burt Macklin, Cobra, Swobbles, Zulu, Jiffy, Pavarotti

Conditions

• Beautiful cool morning! Clear sky’s and wet grass!

Workout

• Hit em with a 5 minute static stretch. Those of us without blocks ran to the shed, grabbed blocks and rendezvoused with the others at the base of the hill.
• We preformed the following: stacking block burpies from 1 at the bottom 2 at the top 3 at the bottom and so on up to 10. We harambed or did murder bunnies up the hill. Picked up the 6 at the top and bottom with places or say anything.
• Last set we preformed 30 SSH in cadence. Did another 30 at the end.
• Hard work done by all!

COT

Quick TAP. Photo. And namerama!

07/21/2021

Smart Park – Austin Landing

Q – McDreamy

PAX – Swobbles, Ditka, 9Volt, Wiggles, Meatball

Workout – McDreamy Circuit

• M: Mountain climbers (60 seconds)
• C: Calf raises (60 seconds)
• D: Donkey Kicks (60 seconds)
• E: Elephant swings (60 seconds)
• A: American Hammers (60 seconds)
• M: Merkins (20 count)
• Y: YT’s (20 count Y, 20 count T)
• Lap around parking lot
• Repeat

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AO: Smart Park
Date: 07.20.21
Time: 0530
Q: Swobbles
Pax: Who’s There, 9-Volt, McDreamy
The thang: Warmup/Ruck
PAX did a few dynamic stretches followed by:
Squats x 20 IC
SSH x 15 IC
Merkins x 10 IC
Burpees x 5 OYO
Then we went on a ruck around the AO for the remainder of the time.

Date: 7/19/2021
AO: Smart Park
Conditions: 64 F, 90% humidity
PAX: Sucker Punch, Rabbit Trail, Whose There, 9 Volt, Swobbles, Wiggles, McDreamy, Ditka (q)

Warm up:
SSH, Windmills, imperial walkers

The Thang:
20 reps of exercise than run 100m. Complete cycle 5 times (100 reps total) Merkins
LBC
Leg lifts

PAX broke up the 100m run with sprints, karaoke, Bernie Sanders and dabbled with some bear crawls.

Finished with a 100 burpee circle in 3 mins as a team. It was like a tsunami. Everyone loved it, probably.

Video/photo/COT

Mumble Chatter:
-McDreamy proved he didn’t eat breakfast this morning. Just a little Merlot splash. -Wiggles could probably qualify for the Olympics sprint team.

AO: DeHaviland
Date: 07-17-2021
Time: 0700
PAX: Zebra, Wilson, Swobbles, Jiffy, Johnny-Five(Welcome!), Ditka, Faucet, Crockett, Armstrong(q)

WARMARAMA:

One minute Q Lesson from Site Lead Wilson while holding a Plank

1-handed plank, 30 secs per side.

2-handed plank, 60 secs

ONE DOZEN:

-Fire Hydrants

-Pointers

-Sets of Block Flutter-Kicks

-Block Side Bends

-Block Rows

-Block Curls

THE THANG:

Hike w/ 4 Blocks hung from 2×4’s, plus two 60# sandbags. Circulate and spell a brother as needed. Arrive at Pull-up station. Sprint between Pull-up station & Picnic shelter. Perform exercises at each:

-Pull-Ups or Chin-Ups

-One Dozen inclined Merkins

-5 Pull-Ups or Chin-Ups

-One Dozen Tricep Dips

-5 Pull-Ups or Chin-Ups

-Two Dozen sets of Step-Ups

-5 Leg Lifts or Hanging Crunches

-5 Burpees, plus one dozen Tail Feather Squats (Tx Ditka, add it to the Exicon!)

–5 Pull-Ups or Chin-Ups

-Gather coupons and hike back to the Flag

-Bat-Wings

Count off | NameOrama | COT | Picture

Date: July 16th 2021
AO: Smart Park
Conditions: 72 degrees with humidity 95-100%
Pax: Cornelius, Jazz Hands, Whose There, Skywalker, Ditka (q)

Warm up:
SSH, Windmills, Imperial Walker

The Thang:
5 Stations set up throughout Smart Park each with a prime number to which that is the rep (1,3,7,11,13)
Perform the exercise at each station then run to the next station. Pick up the six. Exercises:
Plank
Squats
Burpees
Big boy sit-ups
Merkins
Flutter kicks

Video/photo/COT

Mumble chatter:
-Jazz Hand brought his coupon, all paid 5 burpees
-rain can be stopped with burpees
-Cornelius likes to watch clouds and daydream while doing flutter kicks -batwings are waterproof

Thursday Ruck 7/15/2121

AO: Smart Park

PAX: 9 volt, Swobbles Cornelius (q)

Conditions: Splendid

The Thang:

Rucky ruck Ruck

Video
Cot
Pic