AO: Dehavilland

Date: 0700

Time: 0530

Q: Swobbles

Pax: Fence Post, Wilson, Sore Thumb, Ditka, Cornelius, FNG (Fireball), Faucet

Warmup:

SSH x 10 IC

Merkins x 10 IC

SSH x 10 IC

Merkins x 10 IC

SSH x 10 IC

Merkins x 10 IC

Mosey to volleyball courts

Bear crawl through the sand long ways and back. Perform 10 burpees at either end. Pick up the six!

Mosey to soccer field for some Mucho Leg-O x 3 rounds

Narrow squat x 10 IC

Regular squat x 10 IC

Wide squat x 10 IC

Bonnie blair (jumping lunge) with left foot forward x 10 IC

Bonnie blair with right foot forward x 10 IC

Mosey to military monument for Mucho Chest-O x 2 rounds

Stagger Merkin Left x 10 IC

Stagger Merkin Right x 10 IC

Merkin x 10 IC

Wide Merkin x 10 IC

Narrow Merkin x 10 IC

Mosey to softball diamonds.

Teach cadence to Sore Thumb on SSH x 10. Sore Thumb taught cadence to FNG (Fireball).

Start in the middle, run out past dugouts and back and perform ab exercises x 20 IC

• Leg lifts
• Flutter kicks
• Freddie Mercuries

“Rise and Shine” workout, 14-May-2021, Smart Park: Austin Landing, Miamisburg OH, attending were Cornelius, Squabbles, Ditka, Packer, special guest C-Span from Charlotte NC, and Who’s There who was the first timer Q. We started with opening remarks and disclaimer. Then windmills, Alarm Clock, a windmill variant, then went into push ups, sit ups, burpees, and other more rigorous exercises. Then we ran-walked to and from stairs in the parking garage, about two to three laps. Then stretching and finished with more exercises. Everyone participated with leading a couple exercises. My first Q and couldn’t have had a better group of men to help me.

Tom “Who’s There”

Thomas Karslake 937-430-5537
karslata@yahoo.com

May 13, 2021

Ao: Falcon Hill

Q: Goldstar

PAX: fence post, frank the tank

Warm up on your own

Mosey to side of school

First circuit:

Squats IC x25

Merkins x25

Lbc’s x25

Suicide sprints to two light poles

Second circuit:

Calrolina day docks IC x25

Crouching thigh busters IC x25

Shoulder taps IC x20

Suicide sprints to two light poles

Third circuit:

Squats IC x25

Merkins x25

Lbc’s x25

Suicide sprints to two light poles

Fourth circuit:

Calrolina day docks IC x25

Crouching thigh busters IC x25

Shoulder taps IC x20

Suicide sprints to two light poles

Squats IC x25

Merkins x25

Lbc’s x25

Calrolina day docks IC x25

Crouching thigh busters IC x25

Shoulder taps IC x20

Suicide sprints to two light poles

COT

Counterama

Namerama

Photo

AO: Smart Park

Date: 05-13-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Cornelius, C-Span, Swobbles, Who’s There, Ditka, Jazz Hands

WARMARAMA: 10 of each exercise…
Ruck Swings IC
Wood Chops IC
Bird Dogs (5 counts, IC)

THE THANG: 10 of each exercise…

Ruck Lap 1
*Rotating Deadlifts

Ruck Lap 2
*Lateral Block Drag Merkins
Ruck Lap 3
*Good Morning’s

Ruck Lap 4
*Ruck Thrusters

Ruck Lap 5 = Farmer’s Walk to staircase w/ Flag

*Merkin Variety Pack, 10 of each flavor for a total of 70+

Count off | NameOrama | COT | Picture

“Without new experiences, something inside of us sleeps. The sleeper must awaken.” – Frank Herbert

Date: 05-10-2021
Time: 0530
AO: Helms Deep
Pax: Fence Post, Wilson

The Thang:
Ruck – 1,54 Miles

Date: 5/6/21

AO: Smart park

Pax: Wiggles, Ditka, Cornelius (q)

Conditions: 40s and out of sight

C3: coupons, crawls, croger hill

Warm up: carry coupons to croger hill

The Thang:

Part 1:

Bear crawl up croger hill dragging coupons

5, 8-count blockies at the top

1 back arch at the bottom.

Repeat adding one at the top subtracting one at the bottom

Part 2:

Carry coupon up croger hill

5 block swings at the top

1 block press at the bottom

Repeat adding one at the top subtracting one at the bottom

Video

Cot

Pic

Date: 5/11/21

AO: Smart park

Pax: Cornelius, Armstrong, Fence Post, Who’s there? Swobbles, Jazz Hands! (Q)

Conditions: 45 and wonderful

Warmups: Potato pickers, legs, shoulders, neck

The Thang:

1. Grab pack and toy from the garage
2. Ruck to Kroger Hill
3. Ruck up, ruck down, run up, ruck down, bernies up, ruck down
4. Rotate through all annoying garage toys and repeat step 3 until done
5. Ruck back to base

Outstanding efforts by all PAX

Who’s there earned the lawn chair to sit a spell

COT

Video

Date: 5/10/2021
Time: 0530
AO: Smart Park
Conditions: Very cool Springy 37 F
Pax: Wiggles, Cornelius, Swobbles, KiddiePool, Jazz Hands, Whose There, Ditka (Q)

Warm up:
Arm rotation, squats

The Thang:
Two DORAs in one workout

100 decline merkins
200 big boy sit-ups
300 step-up

100 merkins
200 mountain climbers
300 SSH

-The run was the shortest width of Smart Park AO.
-Wiggles has been eating his Wheaties and destroyed the mountain climbers. Might need a new pair of shoes after this morning.

Photo/video
COT

Date: 05-08-2021

Time: 0700

AO: DeHavilland

Pax: Armstrong, Ditka, Fence Post,

Sore Thumb (FNG!) Swobbles, Who’s There, Zebra

Q: Wilson

Warm Up 20 reps IC:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang:

Mosey to the lake shelter for Juarez Valley t0

Exercises: Squats and Merkins

Movement between points:

• Bear Crawl
• Karaoke
• Backward jog

Mosey backward up the hill to the Memorial area for:

• 10 decline Merkins
• 10 incline Merkins
• 10 Bulgarian Split Squats, each leg

Mosey to the pull up bar

Three sets of five

• Pullups
• Burpees

Mosey round the trail corner

• 10 LBCx
• 5 Merkins
• 10 Freddy Mercuries
• 5 Merkins
• 10 Leg Lifts
• 5 Merkins
• 10 reps of abs

Mosey to mid point

• 10 more reps of abs
• 5 Merkins
• 10 more reps of abs
• 5 Merkins

Mosey to far corner

• 10 Dying Cockroaches
• 5 Merkins
• 10 In and Outs
• 5 Merkins

Mosey to the flags

Stretches

COT

Name-O-Rama

Welcome to FNG Sore Thumb

YHC,

Wilson

Mental Toughness Training

Proverbs 26
13 The slothful man saith, There is a lion in the way; a lion is in the streets. 14 As the door turneth upon his hinges, so doth the slothful upon his bed.

Sloth conquered tonight…