AO: Falcon Hill

Date: 6.23.20

Time: 0530

Q: Swobbles

Pax: Goldstar

Stretch/warmup:

Bad boys, Arm circles, Quad stretch, Jog a lap

The thang:

Run track, stop at each light post and perform exercise, increasing reps at each stop. 5, 10, 15, 20. Cap off each round with 10 burpees.

Round 1 – Merkins

Round 2 – Squats

Move to parking lot, jog around entire lot and perform 10 burpees, repeat x 3.

COT

Prayer

DATE: 18 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Crocket, Phone Home

Conditions: ~60F, grass was a little damp

Warmup: lower back stretch, hamstring stretch, bad boys, these guys

The Thang: FTH – New & Improved Blocky Flavor

• Mosey to blocks
• Indian Run w/ blocks to FTH, 15 blurls IC at the top of FTH
• 4x sets:
• run down short side and do 8 lunges each leg, back to the top and 15 blurls IC, run down long side and do 15 merkins, back to the top and 15 blurls IC
• Indian Run w/ blocks back to block home
• Mosey to flag
• 1 set of Bruce Lees

COT
COUNTERAMA
NAMERA

AO: Dehavilland

Date: 6.20.20

Time: 0530

Q: Swobbles

Pax: Wilson, Faucet, Crockett, Mama Mia, Phone Home

Stretch/warmup:

Bad boys

Overhead bad boys

Quad stretch

Leg stretch

Moroccan night clubs x 15 IC

SSH x 15 IC

The thang:

In parking lot across 2 spots long ways:

Perform exercise x 5, cardio exercise to other side, perform 5 of exercise, cardio exercise back and perform 5 of exercise

Exercises: mix of merkins, squats, leg lifts, burpees, flutter kicks

Cardio: mix of sprint, backward run, side steps, cariocas, bear crawl, froggers

Move to pull up bars

Round 1: 30 squats, 30 leg lifts, 15 pull ups

Round 2: 30 squats, 30 flutter kicks, 15 pull ups

Move to military monument

Burpees x 1, 2, 3, 4, 5, 5, 4, 3, 2, 1

Mosey back to flag

COT

Prayer

6/16/2020

AO: Falcon Hill

Q: Goldstar

PAX: cobra, firedrill, cobra

Warm up with 20 SSH

1 mile run

The thang:

Pick up cinder blocks

Walk to Hill

25 squat thristers

Run up hill

25 SSH

Run back down

25 merkins

Repeat x4

Cot

Counterama

Namerama

Photo

Date: 6-15-2020
Time: 0530
AO: Higgins
Pax: Swobbles
Q: Wilson

Only 2 posing?

Well, that’s actually twice the number we actually need. We’re fine.

Warm Up 24ish reps of:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang:

One Pax would do a Dave and Busters (D & B, Down and Back)

• Bear Crawl
• Farmer’s Carry w/ 2 X 50# DB
• Karaoke
• Crab Walk Forward
• Crab Walk Backward
• Monkey Walk Right
• Monkey Walk Left
• Farmer’s Carry w/ 1 X 50# DB
• Shuffle Right
• Shuffle Left
• Power Skips

while the other Pax would perform various exercises:

• Turkish Get Up w/ 5# DB
• American Hammer w/ 25# Medicine Ball
• Round the World w/ 20# Sand Bag
• Squat w/ 25# Medicine Ball
• LBCs
• Heels to Heaven
• Offset Merkins

Yeah, just two of us. But, dang, we worked up a real good sweat to start the day.

What did you do?

YHC,

Wilson
https://drive.google.com/file/d/1QAk99eVEw8ndmQojIKLClqKvfQ1gJ0N7/view?usp=drivesdk
20200615_062624.jpg

20200615_062624.jpg

Q – Tails
PAX – Goldstar, Cobra, Swobbles
Totals – 4

Conditions were clear and cool!

After a few light stretches we ran to the blocks (good to see them again) every HIM snatched a block and we shoulders them to the pond. We preformed 2 sets each of 20 reps of the following exercises:
Block presses
Block swings
Block squats

We ran around the pond between each set. Before each set we would preform 10 block push ups.

We had a very lively and important mumble chatter concerning events of the recent days. I likely talked too much, but it was very good to be able to process thoughts and discuss ideas in a judgement free area.

We finished up with a quick prayer and the normal photo opp.

All in all a good start to the day.

Date: 6-6-2020

Time: 0700

AO: DeHavilland

Pax: Faucet (Birthday Boy), Fire Drill, Bear, Goldstar, Swobbles, Eva Murray (formerly known as Tails)

Q: Wilson TOG (The Old Guy).

A beautiful, warm and humid morning getting after it.

Warm up:

SSH IC, 67 reps (it’s Wilson’s birthday. 1 rep for each trip around the sun)

10 reps IC

• Pickin’ taters

• Windmills

• Imperial Walkers

The Thang!

Wilson may be old, but he likes to have fun. So for today’s birthday boy beatdown, he set up an obstacle course. Pax waiting their turn performed individual exercises:

• Break Dance Sit Throughs

• Squats with 25# medicine ball

• Burpees

• Club Bell Big Arm Swings

• Club Bell Round the World

• SSH

The course: A Dave & Buster’s (D & B = Down and Back

• Tire High Knees

• Tire Flip

• 70# Sandbag Carry

• Over

• Under

• Balance Beam

• Bear Crawl

• Carioka

When getting to the end, reverse the process.

The workout was concluded with a catered breakfast by Wilson’s M (M is for Marcia) including an Egg Bake Casserole, Mixed Fruit, Cinnamon Rolls, Biscuits, OJ and of course, coffee.

Thanks to everyone for making this a memorable birthday.

YHC,

Wilson

06-06-2020 Pax Pic.jpg

06-06-2020 Pax Pic.jpg

FireDrill.mp4

FireDrill.mp4

Name-O-Rama.mp4

Name-O-Rama.mp4

AO: Falcon Hill

Date: 6.4.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Tails, Kool-Aid, Zebra, Bidet, Cobra, Fire Drill, Wilson, Burt Macklin FBI

Stretch/warmup:

Bad boys

Overhead bad boys

Quad stretch

Leg stretch

Arm swing butt kickers

Side straddle hops x 15 IC

Moroccan night clubs x 15 IC

The thang:

PAX perform exercise then take lap around portion of the garage. Each round had 3 exercises and 3 laps. Each round, the exercises increased in difficulty. Pick up the six until all PAX return for next exercise.

Round 1: Air squat, flutter kicks, merkins x 20 each + lap after each

Round 2: Jump squat, world war II’s, burpees x 20 each + lap after each

Round 3: Lt. Dan’s, Set of Bruce Lee’s (6 ab exercises), Navy Seal Burpees x 10 each + lap after each

COT

Prayer

DATE: 2 Jun 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Firedrill, Zebra, Swobbles

Conditions: perfection

Warmup: 50x SSH IC, bad boys, these guys, down to the middle, right, left, hamstring & lower back stretch

The Thang: FTH

• Mosey to FTH
• Hill relays: PAX take turns sprinting up and back down the hill while everyone else performs exercise (direction of running: forward {F} or backward {B})
• Merkins, {F} up {F} down
• LBC, {B} up {F} down
• Wide Merkins, {F} up {F} down
• American Hammer, {B} up {B} down
• Pickle Pointers, {F} up {F} down
• Mosey to playground
• 10x pullup relay while remaining PAX do Freddy Mercuries

Cooldown: 700m mosey to flag

COT
COUNTERAMA
NAMERAMA
PICTURE

AO: Falcon Hill

Date: 5.26.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Cobra, Crockett

Stretch/warmup:

Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Moroccan night clubs x 15 IC

SSH x 15 IC

Torso twists

The thang:

Mosey to blocks, ruck block back to flag

Block squat x 15 IC

Block press x 15 IC

Flutter kicks x 15 IC

Navy seal burpees x 5

Run to light post and back

Wash, rinse, repeat x 4 rounds

Mosey back to flag, finish with 5 navy seal burpees

COT

Prayer