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

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

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

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

AO: Smart Park

Date: 8.24.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Floater, DoD, Wiggles

The thang:

Run along parking deck and stop at each light post to perform exercise… 5, 10, 15, and 20 back at the start. We performed Merkins, Squats, Gas Pumps, Carolina Dry Docks, and Burpees. In between each round, we performed 20 side straddle hops in cadence. We finished up with a few core exercises, 10 Navy Seal Burpees, and, 20 side straddle hops.

COT

Prayer

AO: Falcon Hill

Date: 8.11.20

Time: 0530

Q: Swobbles

Pax: Cobra, Goldstar, Jingles

Stretch/warmup:

Various stretches

The thang:

In the parking lot, stop at each set of spaces and perform cardio exercise (mix of side steps, cariocas, bear crawls, broad jumps) and then perform 10 of exercise at 4 total stops. 3 rounds total… first round was merkins, second round squats, third round heel touches. Mosey to track, jog lap and perform x 10 burpees for 3 total rounds.

COT

Prayer

AO: Falcon Hill

Date: 7.23.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Wilson, Cobra, Crockett, Burt Macklin FBI

The thang:

Mosey to blocks

Perform block exercise x 15 IC

Run to light post

Perform block exercise x 15 IC

Run back to start

Perform block exercise x 15 IC

Exercises: block merkins, block squats, block curls, block presses, block rows

Take blocks back and mosey back to start

Finish with Navy Seal Burpees x 10 IC

COT

Prayer

AO: Falcon Hill

Date: 7.14.20

Time: 0530

Q: Swobbles

Pax: Fire Drill, Cobra, Goldstar

Stretch/warmup:

YHC was 1 minute late, so I performed 10 burpees

Bad boys, Overhead bad boys, Quad stretch, leg stretch, Morraccan night clubs, arm circles, arm kettle swings, torso twists, cobra stretch

The thang:

Mosey to blocks and ruck back to start

Perform block exercise x 15 then immediately perform regular exercise x 15 after, run to light post and back.

Merkins on block x 15 IC // merkins x 15 IC

Block flutter kicks x 15 IC // flutter kicks x 15 IC

Block squats x 15 IC // squats x 15 IC

Block kettle swings x 15 OYO // SSH x 15 IC

Block curls x 15 IC // resistance curls w/ partner x 15 secs

Block skull crushers x 15 IC / Dips x 15 IC

Man makers x 15 // burpees x 15

COT

Prayer

AO: Falcon Hill

Date: 7.2.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Fire Drill, Wilson, Cobra

Stretch/warmup:

Bad boys, Overhead bad boys, Quad stretch, leg stretch, SSH x 15 IC, mosey to blocks

The thang:

Dora 1, 2, 3s with blocks

Block squats x 100

Block rows x 200

Block flutter kicks x 300

PAX teamed up, one performed exercise while the other ran down half of the track and back, then switch off

Mosey back to drop blocks off and then back to start

Merkins with twist (arm up in the air) x 10 each side for 20 total

Bruce Lee’s x 20 straight up for IC for each

⁃ Flutter kicks

⁃ LBCs

⁃ Leg lifts

⁃ Freddy Mercuries

⁃ Dying cockroaches

⁃ American hammers

End with merkins x 10

COT

Prayer

AO: Falcon Hill

Date: 6.23.20

Time: 0530

Q: Swobbles

Pax: Goldstar

Stretch/warmup:

Bad boys, Arm circles, Quad stretch, Jog a lap

The thang:

Run track, stop at each light post and perform exercise, increasing reps at each stop. 5, 10, 15, 20. Cap off each round with 10 burpees.

Round 1 – Merkins

Round 2 – Squats

Move to parking lot, jog around entire lot and perform 10 burpees, repeat x 3.

COT

Prayer