2 June 2020 – Falcon Hill

: 2 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Zebra, Swobbles

Conditions: perfection

Warmup: 50x SSH IC, bad boys, these guys, down to the middle, right, left, hamstring & lower back stretch

The Thang: FTH

  • Mosey to FTH
  • Hill relays: PAX take turns sprinting up and back down the hill while everyone else performs exercise (direction of running: forward {F} or backward {B})
  • Merkins, {F} up {F} down
  • LBC, {B} up {F} down
  • Wide Merkins, {F} up {F} down
  • American Hammer, {B} up {B} down
  • Pickle Pointers, {F} up {F} down
  • Mosey to playground
  • 10x pullup relay while remaining PAX do Freddy Mercuries

Cooldown: 700m mosey to flag


Back to the Grind

AO: Falcon Hill

Date: 5.26.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Cobra, Crockett


Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Moroccan night clubs x 15 IC

SSH x 15 IC

Torso twists

The thang:

Mosey to blocks, ruck block back to flag

Block squat x 15 IC

Block press x 15 IC

Flutter kicks x 15 IC

Navy seal burpees x 5

Run to light post and back

Wash, rinse, repeat x 4 rounds

Mosey back to flag, finish with 5 navy seal burpees



Higgins Reopens!!

Date: 5/25/2020
Time: 0530
AO: Higgins
Pax: Joyride, Swobbles, Burt Macklin, FBI, Zebra, Nader, Cobra, Rosey, Goldstar.
Q: Wilson

After a hiatus of recent weeks, 9 Pax returned to Higgins to start the holiday working to get better.

Warm up: 20 reps IC of:

  • SSH
  • Imperial Walkers
  • Pickin’ Taters
  • Windmills

The Thang:

Mosey to the the parallel bars

10 reps, 2 sets, 9 stations

  • Incline Merkins
  • Leg Raise
  • Inclined pull up
  • Dips
  • Air Squats
  • Dying Cock Roaches
  • Break Dance
  • Freddy Mercury’s
  • Merkins

Mosey to the pull-up bar

  • 10 pull ups (modify as needed
  • 60 Air Squats
  • 60 Merkins

Mosey to the Flag

During COT, Pax were admonished on the Memorial Day, to not only remember the price that has been paid for our freedoms, but to prepare mentally and emotionally for what may be required in the future.

Our holiday beatdowns usually end with extended Coffeeteria at a local restaurant, but all are currently in Carry Out mode. So we had our first Higgins Tail Gate Coffeeteria.

Pre-memorial day beatdown

Pre-memorial day beatdown:
Post: dehaviland

Pax: Goldstar, Faucet, Wilson, Rosie, Swobbles, Zebra and Nader

Warmup: stretches, 25 sidestraddle hops

Run to the pavilion, 25 lbcs, 25 gas station, 20 leg lifts, 25 imperial walkers, run around the circle

The thang: 60 second burpee challenge. 1 minute to count 20 toe tappers, sprint to other side of lot, 1 burpee. Then count up burpees and count down toe tappers. (I think we made it to 17 burpees, some of us modified)

COT, and calling out friends and family that have served and have gone before us to fight for our freedoms. Happy Memorial Day!

The Sanctuary

AO: Falcon Hill (sanctuary aka parking garage)

Date: 5.19.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Nader, Zebra


Bad boys, Overhead bad boys, Quad stretch, Leg stretch, Pretzel stretch, Arm circles, SSH x 15 IC

The thang:

Relentless rain is hitting our area this week, so we met up at the sanctuary, aka the parking garage. Mosey through garage in snake fashion working up towards entrance. Stop 5 times on the way up to perform exercise. Increase by 5 each time. Exercises: merkins, squats, gas pumps x 5, 10, 15, 20, 25. SSH x 25 IC between each round. Final exercise: burpees x 25, perform 5, run halfway up garage and back to completion.



Dehavilland – 5.16.20

AO: Dehavilland

Date: 5.16.20

Time: 0700

Q: Swobbles

Pax: Zebra, Rosey, Nader, Wilson, Goldstar, Tails


Bad boys

Quad stretch

Leg stretch

Torso twist

Mosey around pond, stopped twice to do SSH x 25 IC

The thang:

In parking lot – run approx 10 parking spaces and back to start to perform exercise x 2, 4, 6, 8, 10

Exercise 1 – jump lunges

Exercise 2 – merkins

Exercise 3 – burpees

Mosey to pull up bars


Leg lifts x 15

Burpees x 15

Pull ups x 15

x 2 rounds

Mosey back to flag