11/26/2020 Thanksgiving Day
AO: Falcon Hill

PAX: Goldstar, Tails, Packer, Ditka, Swobbles, Wiggles

Q: Meatball

Weather: Damp, low 50’s, bit breezy
Mumblechatter: Swarma, Irreverent squirrels, Smart Park rules!

The Thang: Gobbler Challenge

10x Block Swings
10x Exercise
15x Block Swings
15x Exercise
25x Block Swings
25x Exercise
50x Block Swings
50x Exercise
1/4 mi Run

HR Merkins, BW Squats, Rows, Rowers, OH Block Lifts

Compete for time. All showed up, gave 💯% more than anyone who didn’t show up!

Have a blessed day all!

AO: Falcon Hill

Date: 11/24/2020

Time: 0530

Q: Armstrong

PAX: Smart Park – Ditka, Meatball, Armstrong

WARMARAMA:

• Streching OYO
• 25 Windmills IC
• 5 Slerkins IC

WALKING LUNGES: 200 Meters (153 steps)

BLOCK EXERCISE:

• 10 Swings (Kettlebell-style)
• 20 Figure 8’s clockwise
• 20 Figure 8’s counter-clockwise
• 15 Calve Raises IC
• 10 Sumo high pulls IC
• 15 Overhead Block Presses IC

COT

11/22 Q

PAX: Swobbles, Armstrong, Kiddie Pool, Packer, Ditka

Q: Floater

Warmup 25 SSH IC

5 Burpees

Mosey

5 Slomo Squats

Mosey

5 Slomo Merkins

Bruce Lee-ish

PAX line up in line facing long side of parking lot

1st PAX runs down and back while remaining PAX does exercise

Leg Raises

Dying Cockroaches

Flutter Kicks

American Hammers

Freddie Mercury’s

LBS

Walking Lunge to first Light post hold squat for 6

10 Burpees

Bear Crawl to second light post hold plank for 6

15 Merkins

Bruce Lee -ish repeat

Walking lunge/Bear crawl repeat

Full Bruce Lee workout in circle 6

CoT

Flag (Ditka)

Name

Picture a

11/18 Man-Making

PAX : Swobbles, Wiggles, KiddiePool, Armstrong, Packer, Meatball

Q: Floater

Warm up

25 SSH IC

Deck of Cards w. Blocks – In Cadence

Spades – OH Block Press

Hearts – Block Man-makers

Diamonds – Leg Raises with Block Pressed

Clubs – Decline Merkins (Feet on Block)

Aces = 15

Faces = 10

Numbered Cards = Number

Total reps per exercise 100

Count o Rama

Prayer

CoT

Picture

Respectfully,

Calvin Moran
A-Abel Tub Masters
937-603-1415

Warmup: Side Straddle Hops
AO: Smart Park
Weather 39 w/ pleasant breeze
Time: 0530
Q: Packer
PAX: Armstrong, Meatball, Swobbles, Ditka, Tails, Wiggles
The Thang:
Murder bunnies
Bike pumping (29PSI)
Air Bike
Bear Crawls
Mt. Climbers
Bike Press
Indian Sprints
Water Pumpers (40!!!)
Indian Sprints
Bonus Mt. Climbers

Count-a-Rama
Name-a-Rama
COT
Pic

AO: Dehavilland

Date: 11/14/20

Time: 0700

Q: KiddieP

Pax: Swobbles, Crockett, Tails, Meatball, Ditka, Calvin, Faucet…newly named Kirby and a junior FNG

Take me out to the ballgame!

Spring training

Shoulder stretch IC

Arm circles OYO forward backward

Moroccan nightclubs OYO

Windmill IC

Knee pull OYO

Quad / thigh OYO

SSH IC

Regular season

90 foot mosey between each

Game 1 – Arms / Shoulders

1st base – Plank ups

2nd base – Mericans

3rd base – Shoulder taps

Home plate – Slericans

Game 2 – abs

1st base – American hammers

2nd base – Flutter kicks

3rd base – LBCs

Home plate – Dying cockroach

Game 3 – legs

1st base – High knees

2nd base – Lunges

3rd base – Squats

Home plate – Mountain climbers

Playoffs

Home field advantage

Around the circle, your favorite set

World Series

Two teams – American and National

Each game is two minutes

Team with the most reps wins game

Best of seven games

Game 1 – Mericans

Game 2 – Squats

Game 3 – plank up

Game 4 – LBCs

Game 5 – Burpees – AL clinches 4-1