AO: Smart Park

Date: 11.2.20

Time: 0530

Q: Swobbles

Pax: Doogie, Armstrong, Packer, Meatball, Carmen San Diego, FNG

Warmup:

SSH x 15 IC

Burpees x 5 OYO

SSH x 10 IC

Burpees x 5 OYO

SSH x 5 IC

Burpees x 5 OYO

The thang:

On our first sub-freezing workout in a while, we took on some Diego’s (Dora the Explora’s cousin) aka Dora 123s + 2 extra rounds.

PAX team up and switch off performing exercise and running to second light post.

D – Block presses x 100

I – Decline merkins x 150

E – Block squats x 200

G – Block rows x 250

O – Block flutter kicks x 300

PAX converged to pick up the six with reps at the end!

COT

Prayer

AO – Falconhill

Q – Tails

PAX – Cobra

Conditions:

Cold, Dark, no wind! Had rained but not a drip during workout!

Workout

Today consisted of a simple block ruck and some curls. Trail run for the “I’m hurt” workouts that will be taking place during regular beat downs.

Kept it super simple. Good conversation time as well!

COT

Quick TAP. Photo. Namearama!

Date: 10-26-2020
Time: 0530
AO: Higgins

Flying solo. Took a walk in the park. 30# – 2.1 Miles

YHC,

Wilson

10/26 Smart Park
PAX – Armstrong, Swobbles, DoD, Wiggles, KiddiePool, Meatball, Packer, Ralph, Cobra, Floater Q – Floater

30 SSH in Cadence
5 Burpees
10 Slow Mo Merkins
5 Burpees
15 Windmills in Cadence
5 Burpees

3 Rounds
10 Man Makers
Bear Crawl to light post 1
15 Merkins
Walking lunge to light post 2
15 Squats
Run back to light post 0
Burpees til 6 is picked up

10 OH Press
OH hold for 1 min
10 Leg Raises with block pressed
Legs at 6” for 1 min
10 Block Squats
Chair pose with block for 1 min
10 Burpees in Cadence

COT
Name FNG Ralph
Count
Prayer
Nameorama
Picture

DATE: 22 Oct 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Burt Macklin FBI, Frank the Tank (welcome!)

CONDITIONS: 58F, 95% Humidity

WARM-O-RAMA: hamstring stretch, quad stretch, bad boys, these guys, 20x windmills IC, 20x SSH IC

THE THANG: Blockicides 2: This time it’s personal

• 50m broad jump, 50m bear crawl to blocks, block up
• 150m trek to lightpoles (LP)
• blockicides round 1:
• LP1: 20x blunges
• LP2: 20x block situps
• LP3: 20x mini block dips
• LP4: 20x blerkins
• blockicides round 2:
• LP1: 20x block squats
• LP2: 20x block flutter kicks
• LP3: 20x block presses
• LP4: 20x burpees on the block
• 150m trek to block resting place (BLRP)
• Total: > 1.25 mi run w/ block

COUNT-O-RAMA
NAME-O-RAMA
COT

AO: Smart Park
Date: 10/21/20
Time: 5:30am
Q: Wiggles
Pax: DOD, Meatball, Flipper, Swobbles, KiddieP, Jewel, Armstrong

Stretch/warmup OYO

The thang: 1st and 10

Cones spread out 10 yards apart up to 100 yards
10 yard cone: 10 burpees
Sprint 90 yards, 1 Modified San Antonio Shuffle (left leg lunge, right leg lunge, squat, Merkin)
Run to 20 yard cone, 9 burpees
Sprint 80 yards, 2 San Antonio shuffles
Continued this until we got to 1 burpee and 10 San Antonio shuffles. And for fun ran another 100 yards back to the finish.

Count off
COT
Video
PIc