Thanksgiving Warmup

AO: Smart Park

Date: 11.25.20

Time: 0530

Q: Swobbles

Pax: Doogie, Meatball, Kiddie Pool, Wiggles, Tex, Ditka, Packer

Stretch/warmup:

Toe touches/reach above head

Kettle swings

Torso twists

Arm swings/butt kickers

The thang:

We got the blood flowing today in preparation for the Gobbler Challenge tomorrow with parking lot cardio on the parking lines: a mix of side shuffle, carioca’s, broad jump burpees, froggers, beer crawls x 5 mins

Circle up for exercises:

⁃ Knee to elbow ab exercise x 10 each leg OYO

⁃ SSH x 20 IC

⁃ Imperial Squat Walkers x 20 OYO

⁃ Circle Burp x # of PAX x 2

Rinse and repeat for 3 rounds total

F3 Football!

AO: Dehavilland

Date: 11.21.20

Time: 0700

Q: Swobbles

Pax: Armstrong, Kiddie Pool, Faucet, Zebra, Wilson, Flipper, Meatball, Wiggles, Ditka, FNG (Owen)

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, toe touch/reach above head x 10 OYO, SSH x 15 IC, Windmills x 15 IC

The thang:

The PAX played some football this morning! Team Merkin vs Team Squat. Each team had 4 downs to get to mid-field and another 4 downs to get a touchdown. Every time the teams crossed mid-field, we performed 15 merkins or squats depending on which team it was. Every time a touchdown was scored, the offense performed 10 burpees and defense performed 15 burpees. There was one pick-six (interception returned for touchdown) in the game, so we got on our six for leg lifts x 15 IC and flutter kicks x 15 IC. There were also two flags thrown during the game… one for holding on both teams (5 penalty burpees per team) and one for offsides on both teams (10 penalty burpees per team). Team squat took the W in the end.

Estimated exercises:

Merkins: 45+

Squats: 45+

Burpees: 75-100

COT

Prayer

Rainy Dora’s

AO: Falcon Hill

Date: 10.29.20

Time: 0530

Q: Swobbles

Pax: Tails, Cobra, Frank the Tank, Zebra

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, SSH x 20 IC

The thang:

On this very raining morning, we took a mosey to blocks and back to parking lot.

Dora 123s – team up for 100 block squats, 200 block curls, 300 block rows. PAX switch off performing exercise and running across the parking lot and back.

COT

Prayer

We all heard a Whisper to get us out of bed this morning

AO: Dehavilland

Date: 10.24.29

Time: 0700

Q: Swobbles

Pax: Whisper, Phone Home, Lawnmower Man, Faucet, Zebra

Stretch/warmup:

Bad boys, quad stretch, leg stretch, cobra stretch, SSH x 25 IC

The thang:

Pearls on a string for 10 total stops

Each stop: one Bruce Lee ab exercise x 20 IC + 10 burpees OYO

2 stops had an additional 10 pull ups

Ab exercises: leg lifts, flutter kicks, freddie Mercuries, dying cockroaches, LBCs, American hammers.

100 total burpees by the end!

Welcome back Whisper (And Tucker)!

COT

Prayer

10/20/20 Workout

AO: Falcon Hill

Date: 10.20.20

Time: 0530

Q: Swobbles

Pax: Cobra

Stretch/warmup:

Bad boys, overhead bad boys, morroccan night clubs x 15 IC, quad stretch, leg stretch, SSH x 25 IC

The thang:

Block up

Since it’s 10.20.20, we did reps in this way 10/20/20

⁃ 10 burpees on the block

⁃ 20 block rows IC

⁃ 20 block squats IC

Run lap around parking lot

⁃ 10 burpees on the block

⁃ 20 block presses IC

⁃ 20 block curls IC

Run lap around parking lot

⁃ 10 burpees on the block

⁃ 20 block swings IC

⁃ 20 heel clickers on the block (rd 1), 20 mini flutter kicks on the block (rd 2) IC

Run lap around parking lot

Repeat for a second round of all listed above

Finish with two sets of 20 burpees on the block for 100 total burpees

COT

Prayer

Falcon Hill – 9.29.20

AO: Falcon Hill

Date: 9.29.20

Time: 0530

Q: Swobbles

The Sky Q provided a crisp cool morning for us to get a beatdown in.

Pax: Cobra

Stretch/warmup:

Bad boys, quad stretch, leg stretch, SSH X 15 IC

The thang:

Mosey to side of school with three light posts spaced out. At each light post, perform each of the following exercises.

⁃ Plank Leg ups

⁃ Merkin/shoulder tap

⁃ Mini squat jumps

⁃ Plank Kick throughs

⁃ Burpees

Light post 1: 10 seconds on, 10 seconds off

Light post 2: 20 seconds on, 10 seconds off

Light post 3: 30 seconds on, 10 seconds off

3 rounds total

COT

Prayer

Iron Pax – Week 3

AO: Smart Park

Date: 9.18.20

Time: 0530

Q: None – Iron Pax Challenge

Pax: Wiggles, DoD, FNG (Joseph), Burt Macklin FBI, Floater, Swobbles, Crockett

Iron Pax Challenge:

Start

Run 400m

100 merkins

Run 400m

90 squats

Run 400m

80 merkins

Run 400m

70 squats

Run 400m

60 merkins

Run 400m

50 squats

Run 400m

40 merkins

Run 400m

30 squats

Run 400m

20 merkins

Run 400m

10 squats

***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats.

COT

Prayer

130 Burpees + Block Exercises!

AO: Falcon Hill

Date: 9.17.20

Time: 0530

Q: Swobbles

Pax: Tails, Cobra, Goldstar, Kool Aid, Crockett, Burt Macklin FBI

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, SSH x 15 IC

The thang:

Mosey to blocks

Burpees x 10 OYO

Block presses x 10 IC

Burpees x 10 OYO

Block curls x 10 IC

Burpees x 10 OYO

Block squats x 10 IC

Burpees x 10 OYO

Block rows x 10 IC

Burpees x 10 OYO

Block flutter kicks + block scissor kicks x 10 IC

x2 rounds

Mosey back to flag – 3 sets of 10 burpees for 130 total burpees + 120 reps of various block exercises.

COT

Prayer

Smart Park – 9.14.20

AO: Smart Park

Date: 9.14.20

Time: 0530

Q: Swobbles

Pax: DoD, Kiddie Pool

Stretch/warmup:

Bad boys, overhead bad boys, leg stretch, Cobra stretch, SSH x 15 IC

The thang:

Round 1:

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Lt. Dan’s x 15

Short lap in parking lot in between each exercise

Round 2:

Overhead claps x 30

Shoulder taps x 15 IC

Carolina Dry Docks x 15 IC (DoD called cadence)

Short lap in parking lot in between each exercise

Round 3:

Leg lifts x 15 IC (kiddie pool called cadence)

Flutter kicks x 15 IC + American Hammers x 15 IC

Scissor kicks x 15 IC + LBCs x 15 IC

Short lap in parking lot in between each exercise

Round 4:

Merkins x 15 IC

Burpees x 15 IC

Navy Seal Burpees x 15 IC

Finish with kiddie pool and DoD each calling cadence on 10 SSHs.

COT

Prayer

A little bit of everything

AO: Smart Park

Date: 8.31.20

Time: 0530

Q: Swobbles

Pax: Goldstar, DoD, Wiggles, Captain Planet, Doogie, FNG

Stretch/warmup:

Quad stretch, leg stretch, arm circles, Moroccan night clubs, Cobra stretch, SSH x 15 IC

The thang:

Dora 1, 2, 3’s – teams of 2 (and 3) perform 100 merkins, 200 squats, 300 flutter kicks. Switch off between exercise and running with partner. The team of 30 had an extra 50 of each for good measure.

Pearls on a string – switches off between burpees x 10 and Bonnie Blairs x 10 (3 of each)

We ended with roasted pig – a set of bruce lee’s with 10 merkins in between each ab exercise.

FNG Steven was named Doogie. We had another FNG named Chris who shall be named on Wednesday!

COT

Prayer