Date: 8-28-18

Time: 0530

AO: Higgins

QIC: Wilson

Pax: TOG

Sometime small things can make a big difference.

I’ve been rucking with 17 pounds in the pack for a few weeks, so I decided to add a couple of pounds. Exactly two pounds. Only two pounds.

It made a difference. I could feel the difference as I picked the pack up.

So much of life is like that. Little things add up.

Parallel bar swings. Two weeks ago I could do only three. Today I knocked down three sets of three.

Little things. On Tuesdays/Thursdays we don’t do hundreds of anything, just a few. Here’s today’s list.

• Tuck lever

• Club bell mills (3#)

• Turkish Get Up

• Jefferson Curl (20#)

• Cossack squat

And the smallest thing? Really, it’s huge.

Getting out of the Fart Sack and an early start to the day getting better.

Just two pounds at a time.

YHC,

Wilson

8/28/2018

AO: Falcon Hill

Q: Pavarotti

PAX: Goldstar, Stamp, Firedrill, Bear, Zebra, Swobbles, Johnny5, Heater, Captain Planet, Cobra, Burt Macklin FBI, FNG

Stretches

• Feet together toe touch

• Legs spread: Touch left toes, right toes and down to the middle

• Legs spread: On bottoms

o Feet together toe touch

o Legs spread: Touch left toes, right toes and down to the middle

• Butterfly

• Right leg over left, left leg over right

• Calf stretch

• Quad stretch

• Windmills

• Bad Boyz

• Dem Boyz

Mozy to FTH

“Team Thousand Club Workout”

10 total exercises. Each pax must do 77 reps of each exercise. The 13 pax’s must combine for a total of 1,000 reps. Pax done early will pick up the six so the 1,000 rep team goal is accomplished. A hill sprint will be done following completion of each exercise.

1) 1,000 Team Merkins/FTH Sprint

2) 1,000 Team Leg Raises/FTH Sprint

3) 1,000 Team Side Straddle Hops/FTH Sprint

4) 1,000 Team LBC’s/FTH Sprint

5) 1,000 Team Air Squats/FTH Sprint

6) 1,000 Team American Hammers /FTH Sprint

7) 1,000 Team Merkins/FTH Sprint

8) 1,000 Team Bicycles/FTH Sprint

9) 1,000 Team Dips (baseball field bench)/FTH Sprint

10) 1,000 Team Scissor Kicks/FTH Sprint

Mozy to Base

Circle of Trust

Countorama

Nameorama

AO: The Higgins

Q: Elroy

PAX: Goldstar, Tails, FNG, Nader, Wilson, Cobra, Zebra

0530

Disclaimer

You v you

Modify as needed

0535

Stretch

• butt kickers

• High knees

• Inch worms

• Lunge & ham

• Mummy kicks

0545

Partner workout

9 minute Ladder
2*-4*-6*-8*…
Block thrusters
Overhead block Sit-Ups

*2 Block hurdles

2 minute Rest

8 minute Ladder
2*-4*-6*-8*…
V-ups

Plank ups

*Sprint

2 minute rest

7 minute ladder
2*-4*-6*-8*…

Block swings
Goblock squats

*overhead carry

2minute Rest

0600

Stretch

0620

COT

Count a rama

Name a rama

Picture

8-25-18

A.O. – OAKGROVE

Q – Tails

PAX – BEAR, FIREDRILL, ELROY, BURT MACKLIN FBI, NADER, PEPPER, WHO DEY, FNG.

PAX TOTAL – 9

WARM UP STAGE

• SHOULDER ROTATION F/B

• ARM CROSS ASS KICK

• MTN CLIMBERS

• ARM SWINGS

Shoulder block – trot to field 

• BC/SPRINT TO GOAL – TURN REPEAT BACK TO BLOCK – PRESSES 10, BLOCK SWINGS 10, BLOCK CURLS 10, THRUSTERS 10, TRICEP CURLS 10, BLOCK SQUATS 10.

• HARAMBE TO GOAL AND BACK TO CENTER.

Shoulder block – trot to flag

• PLANK WITH BLOCK ON BACK (failed at this, poor explanation)

• HURT POTATO

FINISH UP

COOL DOWM STRETCHES

Countarama

NAMEORAMA

COT

PHOTO

AO: Dehavilland

Date: 8.25.18

Time: 0700

Q: Swobbles

PAX: Heater, FNG (jason), Wilson, Socks, Faucet, brush fire, Cub Scout, Pavarotti, Captain Planet

Stretching:

Mosey to dock

Air kettle swings

Quad stretch

Torso twists

Back row/fly

Cobra

Morracan night clubs

Pulse night clubs (arm/butt kickers)

Warm up:

Bruce Lee’s x 10

• Leg Raises

• LBC’s

• Dying Cockroaches

• American Hammers

• Scissor kicks

• Freddy mercuries

The Thang:

Soccer fields

Corner 1: Merikans

Sprint to next corner

Corner 2: Bulgarian ball busters

(reverse lunge knee up)

Sprint to next corner on other field

Corner 3: Hip Hinge

Sprint to left field foul pole

Corner 4: Burpees

Pick up six with plank

Jog to start and recover

Round 1 x 5

Round 2 x 10

Round 3 x 15

Round 4 x 20

Bruce Lee’s x 10 (2 rounds)

Mosey to start

Front bad boys

Bad boys

Quad stretch

Leg stretch/arms to ground

COT: Being intentional. Thankful for this group helping me stay on track.

Prayer

Pax: 10

Name-o-rama

Photo

2018 IronPaxChallenge

Week 3 Workout

8-23-18

A.O. – FALCON HILL

Q – Burt Macklin, FBI

PAX – Goldstar, Floater, Heater, Johnny 5, Zebra, Bungie, Firedrill, Tails, Elroy, Bear, Pavorotti, Nader

PAX TOTAL – 13

WARM UP STAGE

Neck Rotation

Shoulder Rotation

Arm Circles

Bad Boys Front/ Bad Boys Over head

Butterfly Stretch

Hurdler Stretch Front/Back

Toe Touchers

Achilles Stretch

Mount up (2x 2 Gallson Jugs per person)

Group run to Falcon Hill via long way with jugs in hand.

Workout: Hill 937

Hold Jugs overhead at top of hill during introduction to workout and historical note on Hill 937.

Suicide Sprint with jugs, top of hill is baseline.

Rest

Suicide Sprint with jugs, 5 P/U at start, each flag, and end.

Rest

Suicide Sprint with jugs, 5 P/U, 5 Squats at start, each flag, and end.

Rest

Suicide Sprint with jugs, 5 P/U, 5 Squats, 5 Curls at start, each flag, and end.

Rest

Suicide Sprint with jugs, 5 P/U, 5 Squats, 5 Curls, 5 Shoulder Press at start, each flag, and end.

Mosey Back to Flag

FINISH UP

COT

Count’o’rama

Name’o’rama

Photo

Thursday, August 23rd, Higgins Backblast

Wilson Tog – An Army of One

AO: Higgins

Q: Wilson

Pax: Wilson

The Clint Eastwood movie with the “Army of One” tag line featured a post civil war farm who went to war with vengeance in his heart. Nothing could stop him.

I know the feeling. The target of my vengeance? Old age. I’m now a certified “old guy” having received my Medicare card this week.

I know I will never match the young stallions I run with on Saturday. That’s ok. I’ve always been more of a pack mule. And Thursday we (me, myself and I) took the ruck pack for a 1 mile hike. That was followed with the PVC workout – 5 foot length of pipe as we worked the shoulders and spine with Front to Backs, Side to Sides, and Twisters.

Added another spine exercise: Jefferson Curl off a parking curb with a 25# dumb bell.

And being a pack mule, there’s nothing quite like Bear Crawls and Crab Walks. Better yet, I recently discovered Monkey Walks. This is a great mobility mover.

A 45 minute workout before work gets you moving early.

Anybody can do this.

Anybody.

YHC,

Wilson Tog

8-21-18

A.O. – FALCON HILL

Q – Tails

PAX – Goldstar, Floater, Heater, Captain Planet, Zebra, Bungie, Firedrill, Burt Macklin FBI, FNG

PAX TOTAL – 10

WARM UP STAGE

• SHOULDER ROTATION F/B

• ARM CROSS ASS KICK

• MTN CLIMBERS

• ARM SWINGS

Shoulder block – trot to FTH

• BC TO TOP OF HILL – TURN REPEAT BACK TO BLOCK – 100 BLOCK PRESSES, 100 BLOCK SWINGS, 100 BLOCK PRESSES – SPLIT BETWEEN TEAMS OF TWO.

Shoulder block – trot around track

• PLANK WITH BLOCK ON BACK, COUNT 30, 20, 10. TEAMMATE HOLDS AL GORE – SWITCH.

• MTN CLIMBERS – IC COUNT 20, 15, 10, 5. SWITCH TO DIPS – 10 IC IN BETWEEN.

• PAX 1 WALL SIT WITH BLOCK ON LEGS, TEAMMATE 10 LEG LIFTS – SWITCH x 3.

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

AO: The Higgins

Q: Goldstar

PAX: Wilson, Tails, Cobra, Goldstar

Disclaimer: credit for this workout goes to F3 Lutz, the group that taught YHC the Bruce Lee’s. Thank you!

small arm warm up

The Thang:

Line up in the parking lot and did the Tammy Wynette as a group.

10 Merkins and 10 squats per set. 10 sets performed

Totals :100 merkins and 100 Squats

Mosey to 2nd lot and back

“Roasted Pig” x2

2 sets of Bruce Lee consisting of the following:

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

(120 Merkins performed)

(So far that makes 220 Merkins completed.)

Indian Run 4 Laps in lot

30 Monkey Humpers

Then a set of Howling Monkeys

Set of Mucho Chesto consisting of the following

10 Merkins

10 Wide Merkins

10 off set Merkins

10 off set Merkins

10 Diamond Merkins

(Total of 50 Merkins)

(Total tally of 270 Merkins performed to this point of the Q)

Mosey around the lot

20 Merkins

Total of 290 Merkins completed

Mosey around the lot

10 more Merkins

Total of 300 Merkins performed.

Mosey around the lot

Finished with 20 Seal Team Sit-Ups

Total 1.5 miles

COT 1 Peter 4:12 don’t be surprised!

Prayer

Namerama

Photo