AO: Smart Park
Date: 9/23/20
Time: 0530
Q: Wiggles
Pax: DoD, Tails, Floater, KiddieP, Swobbles, FNG Randy, Meatball, FNG David, Cobra (RECORD AT SMART PARK!)

Stretch:
Arms / Shoulder OYO
Legs OYO

Blackjack Workout
Run 100m
20 Burpees
Run 100m
1 Big Boy Sit up
Continue this until you get to 1 Burpee and 20 Big Boy Sit ups with an 100m run in between
Due to time constraints, we shortened the workout and got to 11 Burpees and 10 Big Boy Sit ups
Total Reps: 155 Burpees, 55 Big Boy Sit Ups, 1,800m (Or, a little over a mile ran)
2 New FNG’s today!! Intro
COT
Prayer

Date: 9/22/2020

AO: Falcon Hill

Q: Cobra

Pax: Crockett, Swing State

Time: 0530

Warmup: 20 SSH, these guys, bad boys, 20x windmills IC, butterfly, pretzel

1 min full plank
30s elbow plank
10x T-merkins IC
1 min wall sit
30s right side plank
30s left side plank
20x flutter kicks IC
20x scissor kicks IC
400m run
50x pickle pointer IC
30x pickle pounder
15x Crunchy frogs IC
1 min Superman
1 min banana
Bambams (plank position, 1x merkin, 1x jump to crouch, 2x merkin, 2x crouch, etc., up to 5)
Bat wings

Countorama: 3

Name-o-rama

COT

Pic

Date: 9-21-2020
Time: 0530
AO: Higgins
Pax: Wilson
Q: Wilson

We work out:
Heat or Cold
Wet or Dry
Group or Solo

And when it’s solo, keep it simple.

2 mile ruck

YHC

Wilson

Smart Park 9/21

Q- Floater

PAX – Swobbles, DoD, Doogie, Wiggles, Meatball

Mosey

20 Yard Inchworm with Push-up

Mosey

15 Windmill IC

Mosey

25 SSH

3 Rounds

1 min per station 10 secs ration change, 1 min after each round

Burpees

Sandbag Clean & Press

Block Swing

Merkins

Squats

Block Curl and Press

Bonus Sprint Round30 sec work

Guantanamo Bays

Nameorama (Welcome Meatball!)

CoT

Countorama

Zebra 46th Birthday Special

DATE: September 19, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Calvin, Crockett, Faucet, Phone Home

Cinco Hombres met me this brisk morning. The theme was 46 for Q’s birthday celebration – all exercises completed in sets of 46 or multiples. We moseyed over to the dock for a little COP: SSHs x 46 IC,

Zebra Butt-Kicks x 23/leg OYO, Imperial Walkers x 23 IC , Windmills x 23 IC.

The Thang:

We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 23 reps. Exercises included Merkins (thanks Wilson), Burpees (thanks Calvin) and Bat Wings (thanks Crockett) and 6 inch leg raises (thanks Faucet). I’d mention what Phone Home picked, but you know 46 year old memory I guess? That brought us up to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 23 and Hanging Leg Lifts x 23. We split into groups of 3 so one group completed one-legged squats x 23/leg, 23 Incline Merkins and 23 Decline Merkins at the Memorial while the other was on the pull-up bars. Lastly, we moseyed back to the Shovel Flags, which include great Mumble Chatter:

Calvin: I smacked my junk on the pavement and it really hurt.

Zebra: You shouldn’t smack your junk on the pavement.

Calvin: I didn’t do it on purpose.

Zebra: 😂

COT

AO: Smart Park

Date: 9.18.20

Time: 0530

Q: None – Iron Pax Challenge

Pax: Wiggles, DoD, FNG (Joseph), Burt Macklin FBI, Floater, Swobbles, Crockett

Iron Pax Challenge:

Start

Run 400m

100 merkins

Run 400m

90 squats

Run 400m

80 merkins

Run 400m

70 squats

Run 400m

60 merkins

Run 400m

50 squats

Run 400m

40 merkins

Run 400m

30 squats

Run 400m

20 merkins

Run 400m

10 squats

***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats.

COT

Prayer

AO: Falcon Hill

Date: 9.17.20

Time: 0530

Q: Swobbles

Pax: Tails, Cobra, Goldstar, Kool Aid, Crockett, Burt Macklin FBI

Stretch/warmup:

Bad boys, overhead bad boys, quad stretch, leg stretch, SSH x 15 IC

The thang:

Mosey to blocks

Burpees x 10 OYO

Block presses x 10 IC

Burpees x 10 OYO

Block curls x 10 IC

Burpees x 10 OYO

Block squats x 10 IC

Burpees x 10 OYO

Block rows x 10 IC

Burpees x 10 OYO

Block flutter kicks + block scissor kicks x 10 IC

x2 rounds

Mosey back to flag – 3 sets of 10 burpees for 130 total burpees + 120 reps of various block exercises.

COT

Prayer

AO: Smart Park
Date: 9/16/20
Time: 0530
Q: KiddiePool
Pax: Swobbles, Crockett, DoD, Wiggles, Floater

Stretch/warmup:

Arms / Shoulder OYO
Legs OYO
SSH x15 IC

The thang:

Pearls on a string mosey to hill
Diamond Merkins x15
Mosey
Narrow squat x15
Mosey
Merkins x20
Mosey
Squat x20
Mosey
Shoulder tap x15
Mosey
Crunch x20
Mosey
Moon reach Merkins
Mosey arrive at hill
Burpees x15, hill, x10, hill, x5 hill
Squats x15, hill, x10, hill, x5 hill
Mosey to flag

COT
Prayer

Falcon Hill – 8. 22. 20

AO – Falcon Hill

Q – Tails

PAX – Anthill

Conditions were brisk and clear. Slight breeze made it chilly, but we warmed up quick.

A lonely start

Workout began with one lonely Q-PAX. I took a very light jog/test out the old golden calf around the track. After this a little Stretcharama I started into my planed exercise!

• 100 Squats (sets of 10 with a parking line bear crawl in between)
• 100 rep abdominal (Sets of 10 flutter kicks and rosaleta with parking line bear crawl in between)
• Parking block mountain climbers IC 10 count (5 sets with 10 side block jumps in between)

A triumphant entry

Brother Anthill showed up, running fast at the 40 rep mark in squats. We together preformed 10 late penalty burpees. Anthill pushes hard to catch up to the 40 rep mark, and we finished the workout together.

COT, Name/Count/Photo-ramas

DATE: 9/14/2020

AO: Higgins

WEATHER: 58° and breezy

STARTEX: 0530

ENDEX: 0615

Q: Crockett

PAX: Cobra, Wilson (Respect)

Warmorama

• Hamstring Stretch 10 sec
• Bad Boys L/R 10 sec
• These Boys L/R 10 sec
• Tater Pickers IC x10 4 ct.
• Windmills IC x10 4 ct.
• Wing Waggles IC x10 4 ct.
• SSH IC x20 4 ct.

The Thang

Jaurez Valley (Burpee Style) – Pax line up in the middle of the parking lot. On the Q’s mark, they complete the following:

• 5 Burpees
• Run to one end of lot
• 1 Merkin
• Run back to middle
• 5 Burpees
• Run to other end of lot
• 10 Air Squats
• Run back to middle
• Pick up the 6 (Always)

Each round the count increases by 1 for the merkins and decreases by 1 for the air squats, making the final round 10 merkins and 1 air squat.

Finish with Body Destroyers

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC