AO: Smart Park
Weather: 37 and comfy
Time: 0530
Q: Armstrong
Pax: Meatball, Flipper, Ditka, Kiddie Pool, Swobbles, Doogie

Warm-a-Rama:
Pickin’ Taters x10
Side Straddle Hops x10
Burpees x5

Find your Baseline: 100 Step-Ups onto a 20” step.

Goal after 4 wks training…perform 1,000 Step ups with up to 45lbs. in a Rucksack! This should take 60-90 minutes.

COP – Circle of Pain (3 sets):
10 Lateral Lunges Steps IC
10 Cossack Squats IC
10 Big Boy Sit Ups IC
10 Flutter Kicks IC
10 Slow Merkins IC

61 Meter Lunge Walk (40 steps down & 40 back

Q: Meatball
AO: SmahtPak
Weather: Floor was wet, misty eyes, and near a tear or two with lots of sweat!
PAX: Armstrong, Ditka, Wiggles, Swobbles, Floater, Welcome John (FNG)

The Thang:
Jeopardy Style F3 Questions: two equal teams choose a clue. If the team gets an answer wrong, or does not answer, an exercise is done in the amount of the wager. If a team answers a question correctly, they run the parking lot while the other team performs the exercises. Those who run, pick up the six to complete the wagered amount.

Round one clues were worth $100 for block raises, $200 for block sits, $300 for merkins.

Round two included $200 squats, $400 LBC’s, and $600 SSH’s.

Final Jeopardy concluded for everyone to answer what does Freed to Lead look like to you for the remainder of 2020 and going into 2021.

Count-a-Rama
Name-a-Rama
COT
Picture

AO: Falcon Hill

Date: 11.10.20

Time: 0530

Q: Swobbles

Pax: Meatball, Armstrong, Ditka, Cobra, Tails

Stretch/warmup:

Stretch OYO, SSH x 15 IC, Mountain Climbers x 15 IC, Windmills x 15 IC

The thang:

PAX mosey to the hill. PAX performs the exercise at the bottom of the hill/top of the hill/bottom of the hill on other side/and back at the top before heading back down to the start. Each exercise was 5 sets total.

Round 1 – Squats x 15 OYO

Round 2 – Flutter Kicks x 15 OYO

Round 3 – SSH x 15 OYO

Round 4 – LBCs x 15 OYO

Mosey back to flag

COT

Prayer

11-9-20
0530
54* and B E A U T I F U L
AO: SmahtPak Austin Landing
Q: Meatball (sub for Floater)
PAX: Packer, Cobra, Ditka, Armstrong, Wiggles, Meatball

Six HIM’s graced the gloom with Mary 1-2-3’s (100 leg lifts, 200 flutter kicks, 300 LBC’s) with partner PAX running the lot in between, finished with 10 Wave Merkins and full lot run!

Mumblechatter: unofficial Friday’s increasing in popularity; Q School Friday mornings with Wilson (possible Coffeeteria?); Falcon Hill tomorrow morning!

AO – Dehaviland

Q – Tails

PAX – Crockett, Carmen Sandiago (F3 Naperville)

Conditions:

Cold, Beautiful sunrise, no wind! Great weather!

Workout

Stretcharama was some simple body stretches and a few dynamic ones in cadence! After this we headed to Big Bertha’s hiding spot and rolled her to the sand!

The workout consisted of the following: PAX take turns flipping BB while a single PAX performed a 25 yard bear crawl and back. Total flips were 100. This took longer than anticipated!

After Tire flipping we went to the parking lot for a little drag and plank.

We stashed BB and headed to the flag for some MARY time. Performed about 6 Abdominal exercises in cadence.

COT

Quick TAP. Photo. Namearama!

AO: Smart Park

Date: 11.6.20

Time: 0530

Q: Swobbles

Pax: Packer, Floater, Doogie, Carmen San Diego

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, cobra stretch, pretzel stretch

The thang:

We ran between the 4 light posts that make a square at Smart Park. At each light post we performed an exercise and our rounds consisted of a pyramid set of 5, 10, 15, 20, 15, 10, 5.

Light post 1 – Squats

Light post 2 – Burpees

Light post 3 – Ab exercise (dying cockroaches, leg lifts, flutter kicks, Freddie Mercuries, American hammers, LBCs

Light post 4 – Burpees

Very last set of 5 burpees were navy seal burpees.

Totals:

Squats – 80

Ab Exercises – 80

Burpees – 160

COT

Prayer

Smart Park Presidential Election
PAX Swobbles, Wiggles, Meatball, KiddiePool, Ditka
Q: Floater
Warm up
25 SSH IC
5 Burpees
1 min gentle leg stretches

Election results (total team reps wins state)
Florida (27) Leg Raises
137 Bugs
165 Mickey

North Carolina (15) Squats
226 Bugs
208 Mickey

Pennsylvania (20) Merkins
161 Bugs
157 Mickey

Michigan (16) Flutter Kicks
324 Bugs
288 Mickey

Ohio (18) Lunges
122 Bugs
137 Mickey

Texas (38) Burpees
67 Bugs
69 Mickey

Texas Recount
45 Bugs
43 Mickey

Winner after Recount – Bugs Bunny!!

Count o Rama
Name o Rama
Welcome Ditka
Prayer
CoT

DATE: 3 Nov 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Swobbles

CONDITIONS: 38F, 52% Humidity, little windy

WARM-O-RAMA: stretch OYO

THE THANG:

• 4.44 mi run
• 

COUNT-O-RAMA
NAME-O-RAMA
COT