AO: Falcon Hill

Q: Ditka
PAX: Cornelius, Crocket, Swobbles

Conditions: a perfect -5.6 C, no active precipitation. Good groundhog weather.

Workout

Donkey kicks x 20
Leg lifts x 20
50 meter run
Burpees x 20
On your back/stand up x 20
50 meter run
Superman x 20
Flutter kicks x 20
50 meter run
Toe taps on cone x 20
American Hammers x 20
50 meter run
Cinder block lift with merkins x 10
Frog Squats x 10
Squats x 20
Run 50 meters
burpees midfield x 10
Seal clap, overhead clap, moroccan claps x 20. Lead by Mr. Crocket himself.

Video
COT
Announcements
Picture

AO: Smart Park
Date: 02-01-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Phunky Stuff, Cornelius, Packer, Ditka, Kiddie Pool

WARMARAMA:

40 Side Straddle Hops IC

Hit the Bricks:
12 lat raises
12 more at 45 degrees
12 more out front as a 4-pack…IC

Mosey (Jog) to Kroger Hill with a brick in each hand.

THE THANG:

Make 10 snow angels IC, then…

1.) One man SPRINTS uphill with 2 bricks then JOGS down, while other man knocks-out Brick Cleans at base.
Continue trading until 100 are reached.

BONUS: Launch into a high-speed downhill log roll! Way to go @Cornelius !

2.) Same drill with 50 Big Boy sit-ups with bricks.

3.) Each team Sprints 2 laps with bricks TOGETHER.

Mosey back to Flag with bricks in each hand.

Count off | NameOrama | Announcements | COT with Muffins| Picture

AO – Helmsdeep

Q – Tails

PAX – Crocket, Wilson

Conditions

Snow, ice, wind! 27 air temp, but WC snapped the feel into the upper teens! Plenty of cloud cover!

Workout

R U C K – we kept it very very simple. 3 PAX, 3 sacks!

Knocked out a few stretches at the end! Great way to kick off the month!

COT

Quick TAP. Photo. And namerama!

Hills & Ruck, Done!

AO: SmartPark
Weather: 0530 22* and pleasant

Q: Meatball
PAX: Packer, Armstrong, Ditka, Swobbles, Phunky Stuff, Cornelius

Thang: Ruck 1.5 miles with PT

Slowsey to first hill, and Warm-a-Rama
15 x SSH
30 x Squats
Bearcrawl up hill, walk down
Ruck to trail with intervals between lightposts

Completed total 100 squats (some under weight), 100 Merkins (some under weight), hill runs, bear crawls, slowsey & moseys.

Name-a-Rama
Pic & Vid
COT

Beautiful morning for a Ruck & Chad workout! Full moon to boot!

AO: SmartPark
Q: Armstrong & Meatball
PAX: as above!
Weather: Low 20’s, few snowflakes

Chad 1000: Week 1 B
– 10 reps lateral lunges, situps, and flutter kicks
– 25 meters of Lunges
Rinse & Repeat x 5

Mumblechatter: Millennials are difficult; facts and reality are different to everyone

Name-a-Rama
Picture
Video

AO: Falcon Hill
Date: 01/28/2021
Time: 0530
Q: Cornelius
Pax: Ditka, Goldstar, Swobbles, Frank the Tank, Cobra

Warm up: Back arches, Side straddle hops

Part 1:

Circuits, 3min rounds, 1 min rest, 6 stations

Jump rope

burpees

Indian club

pull a sixty pound sand bag to yourself with attached rope, run to stretch the rope back out and repeat

Bag O Pain. (70 lbs of rubber mulch, no handles) 5 slams, 5 under hand throws, 5 over hand throws, repeat

Weighted ruck step ups

Part 2:

Play ultimate frisbee with a lighted glow ball. Whenever the ball is fumbled all pax do 5 burpees. We fumbled 15 times. You do the math.

Videorama

COT

Pic

AO: Smart Park
Date: 01.27.21
Time: 0530
Q: Swobbles
Pax: Phunky Stuff, Ditka, Packer, Cornelius, FNG x 2

SSH x 10 IC, teach a new PAX how to call cadence.

PAX used the parking lot lights that form a square. At each corner, they performed one block exercise and 5 burpees. Each corner increased the block exercise by 5. Reps started at 5, so it was 5, 10, 15, 20 + 5 burpees at each stop.

Round 1: Block Squat Thrusters x 5, 10, 15, 20 IC + 5 burpees at each corner

Round 2: Flutter kicks x 5, 10, 15, 20 IC + 5 burpees at each corner

Round 3: Block Swings x 5, 10, 15, 20 + 5 burpees at each corner

Round 4: Block Curls x 5, 10, 15, 20 + 5 burpees after each set (we did not utilize corners in the last round for the sake of time)

COT
Prayer

AO – Falconhill

Q – Tails

PAX – Ditka, Cornelius, Cobra

Conditions

Wet ground, wet air. A little bit drippy but nothing crazy! Air temp was warm 32, with no wind!

Workout

Low impact was the word of the day. Slowsy to the blocks. Each PAX snatched one head and we headed to the shelter for a dry patch.

Popped into a routine of 1 and 2 minute stretches, block holds, and block exercises. These included:

• planks
• Slow block presses
• Slow block curls
• Say anything (this sucked)
• Arm, leg, and hip stretches

After this routine we marched blocked back to the shed and slowsy’ed to the lot where we held a quick wall sit, and finished up.

COT

Quick TAP. Photo. And namerama!

AO: Helms Deep (a.k.a., The Infirmary)
Date: 01-25-2021
Time: 0530
Pax: Cobra, Tails, Crockett
Q: WilsonWe are the Walking Wounded

• Wilson – lower back/hip
• Tails – Achilles heel
• Cobra – Knees
• Crockett – Body

Warm up 20 reps IC

• SSH
• Imperial Walkers
• Pickin’ Taters
• Windmills

The Thang:
Round 1

1. Juarez Valley 10 with Ruck (about 10 yards)
2. In the first position, perform 1 Merkin;
3. Use some form of mobility (bear crawl, monkey walk, walk, modify as needed) to position 2;
4. In the second position, perform 10 Leg Lifts with Ruck overhead;
5. Migrate back to first position, increase reps +1;
6. Migrate back to second position, decrease reps -1;
7. Rinse/Repeat step 5 / 6.

Total reps = 55 per exercise.Round 2

1. Without Ruck, (same distance, walk only)

• LBCs
• American Hammers

YHC,
Wilson

AO: Smart Park

Conditions: comfortable 34, no wind, wet ground, ice patches

Q: Ditka

PAX: Packer, Cornelius, Funky Stuff, Wiggles, Swobbles

Warm up: Side straddle hops and windmills

The Thang:
-Donkey kicks x 50 each leg
-Hip raises x 50
-Rock/Paper/Scissors, 10 rounds, loser 5 burpee, winner 5 American hammers -Squat position, head/knees/toes game
-3 corners game, collect the most coupons for your team
-medicine ball toss, involved burpees and flutter kicks

-Video
-Circle of Trust
-Prayer
-Photo

Take on the day!