Date: 02.27.21

Q: Crockett

PAX: Wiggles, Ditka, Zebra, Faucet, Swobbles

The PAX gathered at Wiggles house for some 2nd F (fellowship) time and to build shove flags. We set up shop in the garage with very pleasant weather for the month of February.

Crockett was the most experienced with making shovel flags, so he led the way with instruction. By the end, we had some new shovel flags for various AO’s across our region.

AO: Smart Park

Date: 02.22.21

Time: 0530

Q: Swobbles

Pax: Packer, Cornelius, Phunky Stuff, Cornelius

SSH x 15 IC – focus on staying in rhythm

Block presses x 15 IC

Block merkins x 15 IC

Block squats x 15 IC

Block flutter kicks x 15 IC

Run down parking garage and back

Block Front rows x 15 IC

Block decline merkins x 15 IC

Block lunges x 15 OYO (each leg)

Block Leg lifts x 15 IC

Run down parking garage and back

Block Presses x 15 IC

Block merkins x 15 IC

Block squats x 15 IC

Windshield wipers x 15 IC

Run down parking garage and back

Front rows x 15 IC

Block decline merkins x 15 IC

Block lunges x 15 OYO (each leg)

Block Freddie mercurie’s x 15 IC

Run down parking garage and back

Block presses x 15 IC

Block merkins x 15 IC

Block squats x 15 IC

Block flutter kicks x 15 IC

Run down parking garage and back

Finish with 10 Navy Seal Burpees IC

COT

AO: Helms Deep

Date: 02.12.21

Time: 0530

Q: Swobbles

Pax: None

Very light ruck PT

Side straddle hops x 25

Walking lunges x 20

Mosey to hill

10 burpees + bear crawl up the hill

Repeat x 10 for 100 burpees and 10 bear crawls up the hill

Mosey to baseball field

Exercise x 5 at home plate, run to first base

Exercise x 10 at first base, run to second base

Exercise x 15 at second base, run to third base

Exercise x 20 at third base, run to home plate

3 rounds: squats, leg lifts, merkins

Run down each foul line

Run warning track

Side straddle hops x 25

COT

AO: Smart Park

Date: 02.10.21

Time: 0530

Q: Swobbles

Pax: Packer, Ditka, Cornelius, Brocephus, Phunky Stuff, Kiddie Pool

Mosey to the hill (covered in 3-4” of snow)

Exercise 1 x 20 OYO + Exercise 2 x 20 OYO at the bottom of the hill, run to the top and perform same exercises. Mosey back down. Exercises as follows:

Round 1: SSH x 20 OYO + Merkins x 20 OYO

Round 2: Mountain Climbers x 20 OYO + Squats x 20 OYO

Round 3: SSH x 20 OYO + Leg Lifts x 20 OYO

Mosey back to the garage

Burpee maze: start with 1 burpee at the first pillar on the bottom floor of the parking garage and increase by one at each pillar. We made it to the 12th pillar for 76 total.

After Action Report (AAR)

COT

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

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

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

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

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

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