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

A Damp Good Time

AO: Smart Park
Date: 10.19.20
Weather: Low 50’s & Rain. Who minds a little rain?
Time: 0530
VQ: Armstrong
Pax: Swobbles, Meatball, Packer, Wiggles, DoD

Warm-a-Rama: 20 reps IC:
Pickin’ Taters | Windmills | Jumpin’ Charlies
Burpees x 5 OYO

The Thang: Alternating Upper Bod & Lower Bod
Mosey 50 yds. w/ Block
Deep Calve Raises on Block…brace against wall x 10 each leg.
Mosey 50 yds. w/ Block
Jog 1 lap around perimeter of garage deck
COP – Circle of Pain:

Coupon on Curb for x 10 Deep Tricep Dips OYO
Sprint to staircase & back
Block Squats x 10 IC
Jog to staircase & back
Incline Block Merkins x 10 IC
Jog to staircase & back
Block Jump Lunges x 10 OYO
Jog to staircase & back
Decline Block Merkins x 10 IC
Mosey 50 yds. w/ Block to staircase
2 Bonus Laps on Stairs. (Great idea Meatball!)
Meet at lower deck for Abs:

Scissors x 10 IC
Bicycles Crunches x 30 IC
Flutter Kicks x 10 IC
Count Off  |  COT  |  Prayer  |  Video  |  Picture

DeHavilland Backblast

Date: 10-17-2020
Time: 0700
AO: DeHavilland
Pax: Armstrong, Crockett, Faucet, Swobbles, Zebra
Q: Wilson

With sunup coming later in the morning, the gloom is fully embraced as we arrive for our weekly beatdown.

Warm up 20 reps IC of:

  • SSH
  • Imperial Walkers
  • Pickin’ Taters
  • Windmills

The Thang:
Mosey to Gazebo to engage in Juarez Valley 10

  • Merkins
  • Air Squats

Mosey up the hill to Service Members Memorial for Juarez Valley 10

  • Bulgarian Squat Right
  • Bulgarian Squat Left

Slowsy to the pull bar for 10 reps. When not on the bar perform Cossack Squats, right and left

Return to the flags performing –

  • Carioca Right
  • Carioca Left
  • Backward Mosey
  • Monkey Walk Right
  • Monkey Walk Left
  • Bear Crawl

COT
Photo

Coffeeteria

YHC,

Wilson

Falcon Hill – 10.15.20

AO: Falcon Hill

Date: 10.15.20

Time: 0530

Q: Swobbles

Pax: Cobra (ssss), Goldstar

Stretch/warmup:

Stretch OYO

SSH x 25 IC

Moroccan Night Clubs x 20 IC

Plank Jacks x 10 IC

Burpees x 5 OYO

The thang:

Mosey to blocks, mosey back to flag

Block Presses x 10 IC // Carolina Dry Docks x 20 IC (rd 1), Incline Block Merkins (rd 2), Decline Block Merkins (rd 3)

Block Squats x 10 IC // Squats x 20 IC (rd 1 & 2), Jump Lunges (rd 3)

Block Flutter kicks x 10 IC // Leg lifts x 20 IC (rd 1), American Hammers x 20 IC (rd 2), Freddie Mercuries x 20 IC (rd 3)

Burpees x 10 OYO // Plank to pick up the six

End round 1 & 2 with a lap. End last round by taking blocks back. Mosey back to flag.

Cool down with burpees to the beat of Tubthumping. Every time you the chorus says “I get knocked down”, we did a burpee!

COT

Prayer

Wiggles Ladder

Date: 10/14/20
AO: Smart Park
Q: Wiggles
PAX: Swobbles, DOD, Meatball, Armstrong, Doogie

Warm up OYO

The Workout:

Run up the hill
Bear crawl up the hill
5 Burpees
Repeat hill run and bear crawl
Wave of Merkins (10 reps)
Repeat hill run and bear crawl
15 jump squats
Repeat hill run and bear crawl
20 Big Boy sit ups
Repeat hill run and beer crawl
20 big boy sit ups
Repeat hill run and bear crawl
15 jump squats
Repeat hill run and bear crawl
Wave of Merkins (10 reps)
Repeat hill run and bear crawl
5 burpees

Count off
COT
Video
Picture

13 Oct 2020 – Falcon Hill


DATE
: 13 Oct 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Crocket

CONDITIONS: 46F, 89% Humidity

WARM-O-RAMA: 20x windmills IC, 10x burpees IC, ASAK, 20x sky-thigh-ground-clap

THE THANG

  • 50m broad jump, 50m bear crawl to blocks, block up
  • 150m trek to lightpoles, alternate 20s rifle carry, RH farmer carry, LH farmer carry
  • blockicides:
  • LP1: 20x blunges
  • LP2: 20x block situps
  • LP3: 20x mini block dips
  • LP4: 20x blerkins
  • repeat (total of 40 reps each)
  • 150m trek to block resting place (BLRP)
  • 40x block curls

COUNT-O-RAMA
NAME-O-RAMA
COT

Meatball’s VQ “99 Ways To Cry”

AO: SmahtPak Austin Landing
Date: 10/12/20x
64 * & Breezy
Q: VQ Meatball

Warm-a-Rama OYO

What are those?!

First Set (Full Length Lot)
Derkins (33)
Block Run
Blurkins (33)
Block Run
Block Squats (33)
Mosey: Murder Bunnies
Second Set (Full Length Lot)
Block Squats (33)
Block Run
Blurkins (33)
Block Run
Derkins (33)
Mosey: Murder Bunnies
Third Set (Full Length Lot)
Derkins (33)
Block Run
Blurkins (33)
Block Run
Block Squats (33)
Block Sprint to Flag

Count-off
Name-O-Rama
Picture Time
COT

AO Falcon Hill

Q: Burt Macklin FBI

Pax: Stamp Goldstar Crockett FNG

10/08/2020 AOFalcon Hill

Stretch, Blocks , Suicide sprint 4 light poles with pre and post 10xMan makers; Suicide sprint 3 poles with pre and post 20x sit-ups ; suicide sprint 2 poles with pre and post 40x block squats.

Cot

Name o rama

Photo op

7 October, 2020 11:12

10/7: Smart Park
Q- Wiggles
PAX- Armstrong, Swobbles, DOD, Meatball, Flipper

Upper/Lower Body Stretch OYO

Workout Named: Step Brothers

Run 100m to light post

  • 20 Catalina Wine Mixers

Mosey to next light post
50 LBC’s
Run 100m to next light post
Colt 45s + 10 shoulder presses with blocks
Mosey to next light post
10 Burpees
Short Rest
Repeated cycle for 3 rounds. On last round did rifle carry to last light post before burpees

Total: 60 Catalina wine mixers, 150 LBCs, 135 Curls, 30 shoulder presses, 30 burpees. Ran about .5 mile

COT
Count off
Picture