AO: Smart Park

Date: 9.14.20

Time: 0530

Q: Swobbles

Pax: DoD, Kiddie Pool

Stretch/warmup:

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

The thang:

Round 1:

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Lt. Dan’s x 15

Short lap in parking lot in between each exercise

Round 2:

Overhead claps x 30

Shoulder taps x 15 IC

Carolina Dry Docks x 15 IC (DoD called cadence)

Short lap in parking lot in between each exercise

Round 3:

Leg lifts x 15 IC (kiddie pool called cadence)

Flutter kicks x 15 IC + American Hammers x 15 IC

Scissor kicks x 15 IC + LBCs x 15 IC

Short lap in parking lot in between each exercise

Round 4:

Merkins x 15 IC

Burpees x 15 IC

Navy Seal Burpees x 15 IC

Finish with kiddie pool and DoD each calling cadence on 10 SSHs.

COT

Prayer

Date: 09-12-2020
Time: 0700
AO: DeHavilland
Pax: Crockett, FNG (Kyle), Faucet, Jingles, Phone Home, Swobbles, Calvin, Zebra.
Q: Wilson

A fellow Pax, WhiteHat, from Rock Region in South Carolina has met with some medical issues. Today we gave a special call out on his behalf.

Mosey to… well, a new location close to the gazebo for…

Warm Up
20 Reps IC of:
SSH
Pickin’ Taters
Windmills
Imperial Walkers

WhiteHat Special – Part 1

En route back to the parking lot, Pax formed a line and proceeded with Walk Like an Egyptian, Leap Frog style. Pax moving from the back of the line to the front would jog backwards until getting to the front position. Pax would then face forward and lead the Walk Like an Egyption line. Rinse/Repeat.

Juarez Valley 10

At station 1, do one Merkin
Bear Crawl to station 2.
At station 2, do 10 Burpees
Return to station 1and increase Merkin count by 1.
Bear Crawl back to station 2, decrease count by 1 (Switched to Air Squats half way through).
Rinse/Repeat steps 4 & 5 until counts are 10 and 1.

WhiteHat Special – Part 2

As WhiteHat is 39 years old, we proceeded with 13 reps of:
Merkins
Squats
LBCs

Concluded with:
Break Dance
Monkey Humpers
Hurdler’s Stretch
Pigeon Stretch

WhiteHat, we salute you and pray for your recovery.

YHC,

Wilson

Fall is here! The morning was nice and cool and there was an amazing breeze. Time to lift heavy things!

DATE: 9/11/2020

AO: Smart Park

WEATHER: 62° and breezy

STARTEX: 0530

ENDEX: 0615

Q/PROCTOR: Crockett

PAX: Swobbles, Wiggles

THE THANG

Wheel of misfortune – a spoke style workout with cinderblocks.

• Run 400m
• 10 Block Thrusters
• Rifle Carry to Spoke 1 (25y)
• 25 Decline Blerkins
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 2 (25y)
• 25 Blockees
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 3 (25y)
• 25 Block Squats
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 4 (25y)
• 25 KB Swings
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 5 (25y)
• 25 Vertical Block Presses
• Rifle Carry to Flag (25y)
• 10 Block Thrusters
• Rifle Carry to Spoke 6 (25y)
• 25 Alpos
• Rifle Carry to Flag (25y)
• 10 Block Thrusters

Wash, rinse, repeat for 43 minutes. Count your reps.

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC

Smart Park 9/9

Q- Floater

PAX – Swobbles, DoD, Doogie, Kiddie Pool, Rosey, Wiggles

25 SSH IC

Stretch legs OYO

Mosey to hill

25 Merkins

Hill Sprint

20 Merkins

Hill Sprint

15 Merkins

Hill Sprint

10 Merkins

Hill Sprint

Pick up 6

Repeat with Big Boy SitUps, Squats

Burpees while each back does hill sprint

Mosey back to flag

CoT

DATE: 8 Sep 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX:

CONDITIONS: 68F, 89% Humidity

WARM-O-RAMA: tree trunks, windmills x20, Sungods, overhead claps x20, hamstring stretch, butterfly

THE THANG:

• 20x of merkins, air squats, lunges (10 each leg), big-boy situps
• 400m run
• Repeat 6 more times
• Totals: 140 reps, 1.75 mi

COT
COUNT-O-RAMA
NAME-O-RAMA

DATE: 9/7/2020

TIME: 0530

AO: Higgins

PAX: Cobra, Zebra

Q: Wilson

Warm up – a Standard Wilson Warmup

20 reps IC
SSH
Pickin’ Taters
Windmills
Imperial Walkers

With 1 Pax performing a Dave and Buster’s (Down and Backs), the remaining Pax would rotate through various exercises.

Down and Backs included
2 X 35# concrete block carry
70# sandbag carry
1 X 35# carry
5# sledge overhead carry
Sprint

Exercises:

Tire smash
Declined merkins
Tire flip
American Hammer with 35# block
Turkish Get Up with 5# Sledge
Big Boy Sit Up with 35# block
Side Straddle Burpees
Freddie Mercurys 
Dying Cockroaches

Cool down stretches

And a fine thing about holiday beatdowns is nobody is in a rush to get to work, so we had a followup Coffeeteria at McDonalds.

YHC,

Wilson

AO: Smart Park

DATE: 9/7/20

WEATHER: 66 and breezy

STARTEX: 0530

ENDEX: 0615

Q: Crockett

PAX: Floater, Swobbles, Goldstar

WARMUP

• Bad boys
• Sungods x10 F&B
• SSH IC x20 (4 ct)
• Windmills IC x20 (4 ct)
• Wing Waggles IC x20 (4 ct)
• 7 Penalty Burpees (YHC hasn’t quite figured out the drive time to Smart Park yet)

THE THANG

New Definition: Suicide 6

Pax mosey to a given endpoint. To pick up the 6, they mosey back to him, then back to the endpoint. Wash, rinse, repeat until the 6 reaches the endpoint.

• Suicide 6 across parking lot
• Bat Wings IC x10 (4 ct)
• Round-Robin Core COP
  • Leg Lifts IC x20
  • Freddie Mercury’s IC x20 (4 ct)
  • Plank 60 sec
  • American Hammers IC x20 (4 ct)
• Suicide 6 across parking lot
• Bat Wings IC x20 (4 ct)
• Round-Robin Core COP
  • Heels To Heaven IC x20
  • Floater Kicks IC x20 (4 ct)
  • Kriss Kross IC x20 (4 ct)
  • Mystery (seriously… no one remembers) IC x20
• Suicide 6 across parking lot
• Bat Wings IC x20 (4 ct)
• Round-Robin Core COP
  • Mountain Climbers IC x10 (4 ct)
  • Heel Touches IC x10 (4 ct)
  • Dying Cockroaches IC x10 (4 ct)
  • LBCs OYO x10
• Suicide 6 across parking lot

COT

COUNT-O-RAMA: 4

NAME-O-RAMA

PIC

5 guys, but no burgers or fries! Just whole lot of work to do and a solid effort from all involved. This was week 1 of the IronPax Challenge.

DATE: 09/04/2020

AO: Smart Park

WEATHER: 68° and amazing

STARTEX: 0530

ENDEX: 0630

Q/PROCTOR: Crockett

PAX: Wiggles, Floater, Doogie, Swobbles

CHALLENGE

An EMOM-style beatdown called Inspector’s Gadget. Complete the following exercises, stopping every minute on the minute to do 3 burpees.

• 3 Burpees
• 50 Hand release release merkins
• 100 Leg Raises
• 150 Jungleboi squats (2Spoonz Style)
• 200 Big boy sit-ups
• 250 Stationary lunges (each leg is 1 rep)

COT

COUNT-O-RAMA: 5

NAME-O-RAMA

PIC

DATE: 3 Sep 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Anthill

CONDITIONS: 70F, 93% Humidity, light rain

A sleepy snek Q slithered out of its nest 5 minutes after the workout was to commence. Much shock, such mistake, wow. Penalty burpees in the rain we’re in order. Cobra was joined by a soggy/late Anthill shortly after the Warm-O-Rama. Apologies to the PAX for letting this happen.

WARM-O-RAMA: tree trunks, windmills x20, Sungods, overhead claps x20

THE THANG:

• 100x burpees, broken up into sets of 15 (finishing with set of 10), brief slowsey and 10-count in between sets
• 400m slowsey to cool down

COT
COUNT-O-RAMA
NAME-O-RAMA

9/2 Smart Park
Q – Floater
PAX – Swobbles, DoD, Wiggles, Kiddie Pool, Captain Planet

Leg stretches 1 min
Arm stretches 1 min
20 SSH Cadence

Mosey to West Stairs
Burpees while PAX individually run up/down stairs
Leg Raises while PAX run down/back bottom level
Mosey to East Stairs
Merkins while PAX run up/down
Squat Tabata
Mosey to West Stairs
Plank while up/down
OH claps while PAX sprint down and back
East Stairs
Burpees while PAX up/down

Plank off champion DoD
Named FNG Kiddie Pool
Count
Name
CoT
Picture

Come see us Monday or Wednesday 530am at Austin Landing! Including Labor Day!