Date/Time – Wednesday September 8, 2021
AO (location) – Smart Park / Austin Landing
Q – Bus Boy
PAX – Cornelius, Ditka, Meatball, Packer, Swobbles

The Thang
– Warm up: stretch where you need it, 20 side straddle hops, 20 windmills – Workout:
Circuit 1: Team jump rope (100 mistake free or 200)
Circuit 2: Blockees
Circuit 3: Gorilla Jumps
Circuit 4: Lunges to wall and back with coupons overhead
3 full rounds of each circuit increasing amount of gorilla jumps and blockees as needed

Circled up for leg lifts, merkins, and Freddie Mercury’s

COT
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Date: 09/07/21

AO: Smart park

Pax: Cornelius, SkyWalker, BusBoy, Ditka, Jazz Hands! (Q)

Conditions: 66 and wonderful

Warmups: stretch what hurts, 5 Burpees

The Thang:

Mosey with coupon to Kroger Hill

Random Burpees

Teams of Bucket Brigade

Big Boys sets of 30 all around

20 Imperial Walkers, 20 Potato Pickers, 20 SSH

Teams of Bucket Brigade

RedRum

Big Boys set of 30

Mosey with coupon back to base

1 minute Burpee Race

Outstanding efforts by all PAX

Cornelius won the Burpee Race with 17!

The View of Austin Landing at the top of the Kroger hill is absolutely breathtaking whilst doing a Blockee

COT

Video

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Date: 09-07-2021

AO: Falcon Hill (Tuesday Underground)

Time: 0530

Weather: 71 degrees with a breeze

PAX: Cobra, FencePost, Jiffy(q)

WARMARAMA:

1. Arms Stretches

2. Leg Stretches

3. Side Straddle Hops in Cadence x14

THE THANG: The Al Carmichael

Start at one side of the field and do 10 reps – run to the other side do ten more.

1. Merkins

2. Squats

3. LBC

4. Burpees

5. Lunges

6. Pickin Taters & Imperial Walkers

7. Burpees

8. Bat Wings!

Count off | Video | COT | Picture

Mumble Chatter

The sprinklers missed us this time!

September 6th, 2021Sandbag Staircase
AO: SmartPark
Conditions: cool breeze with a chance of burpees
Q: Meatball
PAX: Ditka, Kiddie Pool, Rabbit Trail, Skywalker, Swobbles

Thang: Head to the stairs. Have 30# Rucksack. Toss said sack up and downstairs with intermittent exercises. Including squats, jump squats, squat lunges, merkins, man makers, LBC’s. If dropped, five burpees.

Mumblechatter: Seth likes to drop bags. Swobbles almost broke his arm. Don’t do lunges on rocks.

Date: 09/04/2021

Time: 0700

AO: De Havilland

Pax: Fence Post, Jiffy, Jonny 5, Nader

Q: Wilson

Warm up exercises X 20 reps

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang: The Thang: Juarez Valley 10

Point A : 1 reps of exercise 1;

Move to Point B (10 yards away); 10 rep of exercise 2;

Move back to Point A and Increase reps by 1;

Move back to Point B and decrease reps by 1;

Rinse/Repeat until rep counts are reversed (10 and 1).

When returning to Point A; everyone Planks Up until the 6 (last person) arrives. This keeps us together.

Round 1

Merkins/Step Lunge

Belly Crawl there, Backwards Run back

Round 2

Hip Hinge/Big Boy Situps

Karaoke right there, Karaoke left run back

Round 3

Skaters/Jump Squats

High Skip there/Jog backwards back

Stretches

• Straight leg hamstring
• Modified hurdlers
• Pidgeon
• Deep Squat ankle/calf

COT

YHC,

Wilson

AO: Smart Park

Date: 09.03.21

Time: 0530

Q: Swobbles

Pax: Wiggles, Meatball, Jazz Hands, Who’s There, Kiddie Pool, Packer, Fence Post, Cornelius

The thang: Iron Pax Week 0

• 100 Merkins (a.k.a. – Push-Ups)
• 800 meter Run
• 75 Merkins
• 1,200 meter Run
• 50 Merkins
• 1,600 meter Run
• 25 Merkins
• 2,000 meter Run

Completed for time

Swobbles 46:02

Wiggles 42:10

Kiddie Pool 47:02

Jazz Hands 50:06

Meatball 53:00

Who’s There 51:32 (modification)

Packer Packer 51:32

Fence Post – did not time himself

COT

Barricade Day 9/2/21

AO: Smart Park

PAX: Ditka, Kiddie Pool, Jazz Hands, Swobbles, Skywalker, Meatball, Who’s there, Bus Boy, Cornelius(q)

Conditions: Best Day Ever

The Thang:
Move barricades to help out our friends at Austin Landing.
And
Circle of pain: each Pax picks an excercise and the group performs 20 reps.
Freddie mercuries
Burpees
Dying Cockroaches
And many many more
COT
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AO: Smart Park
Date: 09.01.21
Time: 0530
Q: Swobbles
Pax:
Warmup (led by Busboy):
SSH x 20 IC
Mountain Climbers x 20 IC
Butt kickers x 20 IC

The Thang:
Mosey to the grassy area in between shops. Perform exercise on each end of the grass. Start with 1 rep of each, increase each time back and forth up to 10.

Round 1
Point A: Burpee
Point B: Block clean and press

Round 2
Point A: Burpee
Point B: Block Squat

5 Spider-Man Yurpees (shout out to another region I saw doing these).

End with block exercises in a circle. Each PAX chooses as we go around in a circle.

Block press out x 10 IC
Figure 8’s x 10 OYO
Step ups x 10 IC
Block jump overs x 10 IC
Big boy block sit ups x 20 IC

Blockee circle for the final minute (ended at 26 reps).

COT

Date: 8/31/21

AO: Smart park

Pax: Cornelius, Ditka, SkyWalker, Kiddie Pool, Who’s There?, Jazz Hands! (Q)

Conditions: 72 and moist

Warmups: Stretch what needs it

The Thang:

5 Burpees to start each sequence

1. 100 Wojo Squats then run to stairs down to bottom level same spot

2. 25 Mountain Climbers then run to stairs up to top level same spot

3. 75 Frankensteins then run to stairs down to bottom level same spot

4. 50 Merkins then run to stairs up to top level same spot

5. 50 Merkins then run to stairs down to bottom level same spot

6. 75 Frankensteins then run to stairs up to top level same spot

7. 25 Mountain Climbers then run to stairs down to bottom level same spot

8. 100 Wojo Squats then run to stairs up to top level same spot

1 Burpee to finish

Cornelius is a MACHINE!

Kiddie Pool got the flag for raising his son to pick up the six!

Outstanding efforts by all PAX

COT

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Date: 08-31-2021

AO: Falcon Hill (Tuesday Underground)

Time: 0530

Weather: 70 degrees and pouring rain

PAX: Cobra, FencePost, Jiffy(q)

WARMARAMA:

1. Side Straddle Hops in Cadence x15

2. Imperial Walkers in Cadence x15

3. Merkins in Cadence x15

4. Squats in Cadence x15

Mozey over and get Blocks as a group – mozey over to hill

THE THANG: The Hill of the Rising Sun

Bottom of the Hill – Harambe to top with block

Top of the Hill – Carry block to bottom

Do not start a new exercise without the six!

1 – Manmaker Burpees with Block x10 Top & Bottom

2 – Squats with Block x10 Top & Bottom

3a – Killer Cobra x10 Top

~~~~LIGHTNING INTERRUPTION~~~~

Mozey to safety

3a – Finish Killer Cobra x10

4 – Squats with Block x20

5 – Fence Post Special X20

Bat Wings!

Count off | Video | COT | Picture

Mumble Chatter

The sun did indeed shine…well, sort of.