AO: Smart Park

Date: 6.29.21

Time: 0530

Q: Swobbles

Pax: Ditka, McDreamy, Cornelius, Skywalker, Armstrong

Warm up:

SSH x 10 IC

Tater pickers x 10 IC

Windmills x 10 IC

Jog in place, perform burpee on the call x 10

Ruck around smart park and stopped 6 total times. Alternated exercises every other stop:

⁃ Ruck Merkins x 10 IC / Ruck Squats x 10 IC

⁃ Ruck row x 20 IC / Ruck Press x 20 IC

COT

Date: 6/26/2021, 0700
AO: DeHavilland
Conditions: 75 F, slight wind
PAX:Swobbles, Zebra, Fence Post, Wilson, Armstrong, Skywalker, Jazz Hands, Ditka (Q). FNG: Paul, David, Ben

Warmup:
SSH, Windmills, Imperial Walkers

The Thang:
At the sand pit 6 stations of 2 man teams. Each team must complete the following in 5 mins. -100 Merkins
-100 sit-ups while hold ball
-100 block swings
-100 overhead press with scuba tank
-100 squats

And then…..
Everyone did 110 flutter kicks, 4 count in cadence, round robin.

And then…
Relay race. 50 meter run, plank, then 50 meter bear crawl.

And then…..
3 minutes of burpees

Photo/video/COT

Welcome- Spicoli (Paul), Jiffy (David), Flip Flop (Ben)

Date: 6/25/21

AO: Smart park

Pax: Clinger, Rabbit Trail, Packer, Ditka, Jazz Hands! (Q)

Conditions: a perfect 71

Warmups: Stretch what hurts

The Thang:

1. Quick Mosey to grassy field
2. Circle the flag
3. Bear Crawl Ring of Fire
4. Growing Pains
5. Rinse and repeat for 5 rounds
6. 100 Merkins just for fun
7. Mosey Back to base
8. 3 minutes of burpees for a PAX avg of 26

Outstanding efforts by all PAX

Packer went full Clark Kent on us for the Superman

The burpees were brutal

COT

Video

Pic

Just a Ruck 6/24/21

Date: 6/24/21

AO: Smart Park

PAX: Meatball, Who’s there, Cornelius (q)

Conditions: Nice!

The Thang:

Just a Ruck

Video
Cot
Pic

Date: 6/23/21
AO: Smart Park
Pax: Swobbles, Wilson, who’s there, packer, Rabbit Trail, Cornelius, Ditka, Wiggles (Q)Warm up:
Stretch OYOThe Thang:Round 1
7, 4count mountain climbers in each corner of parking lotRound 2
14, Big boy sit ups in each cornerRound 3
21 MerkinsRound 4
28 squatsRound 5
21 LBCsRound 6
14 jump squatsRound 7
7 leg liftssAlways running to each corner around parking lot. So 4 sets each during round.Finished with 3 minutes of burpees. 26.625 averageCOT
Video
Pic

Date: 6/22/21, 0530 AO: Smart Park
Conditions: cool 57F, 273 Calvin
PAX: Cornelius, Swobbles, Rabbit Trail, Jazz Hands, Sky Walker, Ditka (Q)

The Thang
-ruck, fast
-3 minute burpees, 33 average
-ruck faster
-Round robin 10 count, PAX choice. On the menu we’re merkins, SSH, squats, crab toe touch, LBC, ahhh yes…Jazz Hands loves those monkey humpers!
-ruck back to the AO, faster

Video/photo/COT
6 men starting the day off at a high speed!

Game time!

Date: 6/21/21

AO: Smart Park

PAX: Wiggles, Ditka, Swobbles, Goldstar, Kiddie Pool, Cornelius (q)

Conditions: humid 74 wind

The Thang:

Warm up:
15 SSH

The Thang:

Part 1: Ultimate frisbee. 5 of an excercises if the frisbee falls. Last pax to touch the Frisbee chooses the exercise.

Part 2: Tag. Pax play tag by moving any way other that walking or running. If you get tagged you chose how the group moves.

Finish with 3 minutes of burpees.

Video
Cot
Pic

Date: 06-19-2021
Time: 0700
AO: De Havilland
Pax: Crockett, Phone Home, Wilson
Q: Fence Post

Just how wet was it? Well, two individual guys stopped their vehicles to announce, “YOU GUYS ARE NUTS!!!”

But they were there for a fishing tournament, so…

Warm up:

Various Stretches

The Thang
The T3 Workout – Toss, Tote and Tuck

• Toss
  • Using four medicine balls (2#, 4#, 4# and 10#), Toss it backward over head, rotate to the next ball.
  • Rinse/Repeat
• Tote – Containers of 25# of water
  • Deadlifts
  • 30 yards of
    • Farmer’s Carry – Right
    • Farmer’s Carry – Left
    • Farmer’s Carry – Both with Spaced Deadlifts
• Mosey/Slowsey to the pull up bar
• Tuck
  • Standing under the pull up bar, palms facing each other, grab the bar. Pull up until the upper arms are parallel to the ground. Lift the knees to the elbows for a Tuck. 10 Reps
  • Plank
• Mosey/Slowsey to the Flag

Cool down stretches

Count-O-Rama
Name-O-Rama
COT

The good news regarding all the rain is that it kept us from knowing just how much we were sweating.

YHC,

Fence Post

AO: Smart Park

Date: 06.18.21

Time: 0530

Q: Swobbles

Pax: 9-Volt, Packer, Ditka, Cornelius, Rabbit Trail

Class is in Session Q

Swobbles leads SSH x 15 IC

Plank up:

Why do we perform exercise in cadence?

1. It gives you confidence to lead the PAX and a chance to demonstrate it.
2. It helps to keep PAX coordinated and moving quickly.
3. Helps the Q regulate breathing.
4. It helps us know that we are in rhythm. Whether it’s actually dark or we are in a dark time in life, we know our brothers are walking in cadence with us.

Swobbles teaches a new PAX x 15 IC

New PAX teaches another new PAX x 15 IC

PAX take turns leading cadence:

Rotate through Merkins, Squats, Flutter Kicks x 15 IC. Take a lap. (Reduced laps/reps for time purposes to give all PAX a chance).

Plank up: lesson on Q source from this week (2.3 – Missionality)

• It’s good to work in your High Impact Zone (contrary to forcing yourself out of your comfort zone)
• Your mission defines that zone and is action taken for an articulated purpose. That action is formed by a man’s Dolphin and Daffodil.
• Dolphin is a man’s unique gift. The thing he does best.
• Daffodil is the people a man is meant to serve.
• Referred to as a D2X, that’s the sweet spot.
• Straying from your D2X has repercussions: disappoints the asker, denies service to your own daffodil, boxes out the right HIM, it’s joyless.
• Stay on mission.

Finished up with 2 mins of burpees and 3 mins for the June challenge. PAX averaged 57 mountain climbers!

COT

Date: 6/17/21
AO: Falcon Hill Conditions: 61F perfect for getting things done
PAX: Burt Macklin FBI, Goldstar, Zulu, Jazz Hands, Tails, Ditka (Q)

Warm up: SSH, Windmills, Imperial Walkers

The thing:
8 cones set out the distance of the football field.
Murder Bunny to the cone, run to the end of the field and do 5 burpees. Run back, Murder Bunny to next cone, run, burpee…you get the pattern.
Total distance covered 200 yards. Total burpees 72. Some turned up the heat and did man-makers instead of burpees (Burt Macklin, Zulu, Tails, Goldstar). Superstars!

Three minute challenge:
Mountain Climbers- 63 average for the team.

Photo/video/circle of trust