AO: Smart Park

Date: 12.23.20

Time: 0530

Q: Swobbles

Pax: Floater, Doogie, Packer, Ditka, Tex, Wiggles, Kiddie Pool

Pax warmed up with the following: SSH x 20 IC, Mountain Climbers x 15 IC, High Knees x 10 IC, SSH x 10 IC

It’s two days away from Christmas and what screams Christmas more than Die Hard? Thus, we did a Die Hard themed workout. One PAX was named Hans Gruber (Ditka) and one was named John McClane (Tex). The remainder of the PAX were with Hans, who was holding them hostage. The goal of McClane was to safely recover the hostage PAX. Each round was the battle between McClane and Gruber/hostages which featured 20 reps of the following exercises in cadence: block squats, block presses, block swings, man makers (10 reps of these). At the end of these exercises, McClane (Tex) and Gruber (Ditka) were timed for 1 minute to see who can do the most reps of one of the exercises in the round. (Round 1: merkins, round 2: squats, round 3: SSH) Hostage PAX also perform exercise for extra work. In the end, McClane (Tex) recovered all the hostages and saved Christmas. Nakatomi Plaza had 35 floors, so we did 35 burpees to cap off the workout.

COT

Prayer

PAX – Meatball, Ditka, Wiggles, Goldstar, Flipper, Packer, Swobbles Q – Floater

Warm up
32 SSH IC
32 Windmils IC
32 Floater Kicks IC
32 Mountain Climbers IC

Birthday Beatdown
4 Rounds run to light post between each exercise
8 Burpees
8 Squats
8 Leg Raises
8 Merkins
8 Lunges per leg
8 BBSU

32 Squats
8 Burpees
32 Merkins
8 Burpees
32 Lunges per leg
8 Burpees
32 BBSU

CoT
Count
Prayer
Flag Wiggles
Video
Photo

12/19/2020
AO- Delco Park
32 degrees and holding

Q-Ditka
PAX-Armstrong, Wilson, Meatball, Swobbles, K-Pool with a hard charging FNG.

Warm up-Side straddle hops, shoulder stretches.

The Thang

2 PAX lift 8lb weight lift over head while other run 150m. Switch until all have completed lifting series

Indian Merkin Run- 100m

Round Robin squats, 20 x 7

Bear crawl, abd work out, crab walk x 5

Throw in a few burpees, mountain climbers, lunges, run to the lake… these men are ready for any reindeer game!

Reg Dawson

DATE: 12/17/2020

AO: Falcon Hill

Q: Frank the Tank

PAX: Tails, Floater, Ditka, Burt Macklin FBI, Cobra, Goldstar

Warmup
SOYO
20 SSH en cadence
20 cherry pickers en cadence

Workout
10 burpees with the block
200 yard run

20 block squats
200 yard run

30 block curls
200 yard run

20 bent over block row
20 block sit-ups
200 yard run

Repeat but in reverse order

Count, COT, prayer, picture

Thanks for coming out on a great morning!

AO: Austin Landing
Date: 12.16.20
Time: 0530
Q: Doogie
Pax: Meatball,Swobbles, Packer, Ditka, Tex, Kiddie P

Stretch/warmup:
Stretch OYO,Toe touch x 20 IC, running, Merkins x 20 IC

The Thang:

Ran from one end of the parking lot to another end, five times. 2 setts total.

Round 1- Merkins x 40 IC
Round 2- Bear crawls x 2 from light post to light post
Round 3- Situps x 40 IC
Round 4- Staddle hops x 20 IC
Round 5- Squats x 40 IC
Round 6- Shoulder Taps x 20
Round 7- Burpees x 40 IC
Round 8- Russian Twist x 20 IC

Steven Dougherty

Date: 12-14-202

Time: 0530

AO: We’re not sure….

Pax/Q: Wilson

We are in the process of moving our current Monday morning workout to a more central location and have yet to name our new location, formally/locally known as Belmont Park.

Flying solo today, I had the opportunity to hike the park more extensively. The hills of the area will never be mistaken for Falcon Hill (or for “Beautify Mountain” as Belmont is the translation from French). BUT…. there is a hill that will get the blood pumping.

The Thang: 2 mile hike around and down to the side street.

We will feel at home here.

YHC,

Wilson

12/14/2020, 0530
QIC- Ditka
Swobbles, Packer, Armstrong, Meatball

The Thang:
Virtual meals at the local Smart Park restaurants. You pay for every carb you eat.
Panera
Everything bagel- 58 LBC
Cream cheese- 4 Burpees

5 Guys
Cheeseburger- 40 Merkins
Fries- 74 flutter kicks

BW3
15 Mango chicken wings- 53 squats
Tall cold beer- plank, 30 count x 5

Chipolte
Chicken burrito bowl- 56 leg lifts
Guacamole- 5 burpees

Cold Stone Creamery
Cake batter – 44 side straddle hops
whip cream- 3 burpees
Peach to take home- 40 merkins

Low 50s and Wet, No Rain

VQ: Flipper

Pax: Armstrong, Wilson, Meatball, KiddiePool, Kirby, Tails, Faucet

Mumble Chatter, Mexican Hot Shot, A Rainbow, beautiful sunrise, moonshine, Super Smash Bros.

WARMUP

• 25 Side Saddle Hops En cadence
• 15 Windmills En cadence
• 1 minute plank En cadence

Backstroke like

• 30 LBC’s OYO
• 20 Baby Flippers OYO Mini Coupons
• 15 Leg Lifts OYO
• 10 second rest
• 10 Flipper Flops OYO Mini Coupons

Breaststroke

• 10 Merkin’s En cadence
• 20 Swimming Superman En cadence
• 10 second rest
• 10 hand release merkin’s en cadence
• Down and back Mosey

Butterfly

• Run to the first light post
• 10 Burpees OYO
• Bear crawl back
• 10 burpees OYO
• Crab walk first light-post
• 10 jumping squats OYO
• Run back
• 10 jumping squats OYO
• Lunges to first light-post
• 10 T-Merkin’s OYO
• Sprint back
• 10 T-Merkin’s OYO

Freestyle

• 20 flutter kicks En cadence
• 30 second plank En cadence
• 15 squats En cadence
• 30 second plank
• 1 minute Superman hold en cadence

COUNT-O-RAMA

NAME-O-RAMA

COT

Prayer

Picture

AO: Smart Park

Date: 12.10.20

Time: 0530

Q: Swobbles

Pax: Ditka, Packer, Doogie

Stretch/warmup:

Stretch OYO

SSH x 15 IC

Mountain Climbers x 15 IC

The thang:

Round 1:

Dying cockroach w/ reach behind x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

SSH x 20 IC, Merkins x 10 IC, SSH x 20 IC, Merkins x 10 IC, SSH x 20 IC, Merkins x 10 IC

Round 2:

Dying cockroach w/ reach behind x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC

Round 3:

Leg lifts x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC

Round 4:

Leg lifts x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC

COT

Prayer

Sometimes it means sprinting to the finish line. Sometimes it means taking a single step. Sometimes it’s planting your feet and standing your ground. And sometimes… it’s digging deep and clawing your way back to your feet when you’ve been knocked down.

DATE: 12/10/2020

AO: Falcon Hill

TIME: 0530-0615

Q: Crockett

PAX: Goldstar, Cobra, Ditka

THE THANG

• Warmup stretches
• Mosey to the blocks
• Rifle Carry 50y
• Block Mosey 50y
• Rifle Carry 50y

2 rounds of…

• Block Curls IC x20
• Block Press IC x20
• Block Squats OTD x20
• Leg Lifts w/Block OTU x20
• Block Bench Press IC x20

Finish up with…

• Block Mosey 150y
• Mosey 150y
• Bat Wings IC x20
• Cooldown stretches

COT

COUNT-O-RAMA: 4

NAME-O-RAMA

PIC