Date: 2021-08-26

AO: Falcon Hill

Time: 0530

PAX: Swobbles, Fencepost, Cobra, Jiffy(q) Temp: 71 & sticky

WARMARAMA:

1. Side Straddle Hops in Cadence x10

2. Flutter Kicks in Cadence x10

3. LBC in Cadence x10

4. Walk to the hill with block

THE THANG: Five for Five

Bottom of Hill: Merkins x5

Top of the Hill: Merkins x5

Bottom of Hill: Block Squats x5

Top of the Hill: Block Squats x5

Bottom of Hill: Standing Lunges x5 each leg

Top of the Hill: Standing Lunges x5 each leg

Bottom of Hill: Burpees x5

Top of the Hill: Burpees x5

Bottom of Hill: Merkins x5 + Block Squats x5

Top of the Hill: Merkins x5 + Block Squats x5

Bottom of Hill: Standing Lunges x5 each leg + Burpees x5

Top of the Hill: Standing Lunges x5 each leg + Burpees x5

Count off | Video | COT | Picture

Mumble Chatter

· Jiffy announced that an unofficial underground Tuesday 0530 Beatdowns will start 8/31/2021 at Falcon Hill. Looking for PAX and Q’s!

Just 5 burpees 8/26/21

AO: Smart Park

Conditions: Hot

PAX: Sucker Punch, Ditka, Who’s There, Cornelius (q)

Warm Up: Nope

The Thang: Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Run to the other end of Smart Park. Just do 5 burpees. Till 6:15

Pic
Video
Cot

AO: Smart Park
Date: 8/25/21
Q: wiggles
Pax: Skywalker, Swobbles, Meatball, Ditka, SuckerPunch, CorneliusWarm up

• Stretch OYO

The Thang

• There were 9 total mulch curb barriers in the parking lot. At each one, you would put your hands on the curb and feet on the pavement and walk around in a circle once. Then would do an exercise and lunges to the next curb.
• First Curb- 25 incline Merkins
• Second Curb- 25 decline Merkins
• Third curb- 25 calf raises
• Fourth curb- 25 step ups
• Fifth curb- 25 curb jumps
• Sixth curb- 25 Catalina wine mixers
• Seventh curb- 25 incline Merkins
• Eighth curb- 25 decline Merkins
• Ninth curb- ring of big boy sit ups (100 reps)

Count off, COT, video, Pic

Date: 8/24/21

AO: Smart park

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

Conditions: 72 and sweaty

Verse of the day:

“We rejoice in our sufferings, knowing that suffering produces endurance”

Romans 5:3

Warmups: SSH, Potato Pickers, quad and shoulder stretch

The Thang:

Wheelbarrows one length switch and return x2

75 Howling Monkeys in a ring of fire

10 Burpees

Brickbarrows half-length switch and return

150 Monkey Crunches

10 Burpees

Random Bear crawls

50 Monkey Crunches

30 American Hammers

90 second SuperMan

20 Squats

20 High Knees

20 Merkins

20 Shoulder Taps

20 Burpees

Few short laps thrown in

Welcome Busboy!! He earned the flag and said he could taste his dinner from last night

Outstanding efforts by all PAX

COT

Video

Pic

AO: SmartParkQ: Meatball
PAX: Skywalker, Cornelius, Swobbles, Wiggles
Conditions: full moon, sweat, pain

Thang: Dora 300 backwards with blocks
– 300 Big Boy Block Sit-ups
– 200 Block Squats
– 100 Blerkins

Odd number so Skywalker split the difference and as teams, the Pax not doing the reps completed a block run down the parking lot and back.

Mumblechatter: Senior Citizens went out to breakfast as the youngish took to the pavement.

Miss you Brothers, come out tomorrow for more.

AO: DeHavilland
Date: 08.21.21
Time: 0700
Q: Swobbles
Pax: Fence Post, Wilson, Faucet, Skywalker, and Jingles rucked and joined us for COT

Warmup:
SSH x 20, 15, 10, 5 IC
Mountain climbers x 20, 15, 10, 5 IC
Alternate between on each set

The Thang:
Mosey to pull-up bars
Pull-ups x 25 OYO
Merkins x 50 OYO
Squats x 75 OYO
Gas Pumps x 100 OYO

Mosey to military monument
Incline Merkins x 25 OYO
Decline Merkins x 25 OYO
Step ups x 25 OYO

Mosey to softball fields
Start in middle portion of all the fields.
Perform exercise x 15 in the middle
Run out to end of concrete, run back to middle, perform exercise x 15 Hip Hinge
Squats
Ice Skaters

Mosey to flag, perform SSH OYO until 0800.

Mumblechatter: Fence Post shared the 5 key exercise types to keep you healthy and moving. Push movement is not one of them!

COT

AO: Smart Park
Date: 08-20-2021
Time: 0530
Wx: Glasses-fogging kind of summer morning!

PAX: Brocephus, Cornelius, Packer, Stickup (Louisville), Swobbles, Sucker Punch, Beretta (mascot), Armstrong (q)

WARMARAMA:

· 10 sets of Windmillls IC

· 10 Pickin’ Taters IC

RUCK:

· Ruck one mile while sharing one 60# burden.

· Flutter kicks while holding ruck in air. Continue until 3 PAX say uncle!

· Return to flag

Count off | NameOrama | COT | Picture

Super Ultimate Extreme Frisbee 3000XL500!!! 8-19-21

AO: Smart Park

Conditions: Overcast Sprinkles

PAX: Armstrong, Skywalker, Sucker Punch, Swobbles, Meatball, Cornelius (q)

Warm Up: Tater pickers, Imperial walkers

The Thang:

Super Ultimate Extreme Frisbee 3000XL500!!!
Play ultimate frisbee. When the frisbee hits the ground, the last person to touch it picks an exercise: all PAX do 5 reps. Continue for 45min and all PAX are wet with the dew of exertion.

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Video
Cot

AO: Smart ParkDate: 8/18/21
Time: 5:30am
Q: Sucker Punch
PAX: Swobbles, Cornelius, Packer, Sucker Punch

Warm Up: Side Straddle Hops, Imperial Walkers, Windmills

The Thang: 7 of Diamonds
Run to Each of the 4 corners and complete the exercise. After each lap, move to next movement.
7x Burpees
14x Big Boy Situps
21x Squats
28x Side Straddle Hops
21x American Hammers
14x Merkins
7x Lunges

AO: Smart Park
Date: 08.17.21
Time: 0530
Q: Swobbles
Pax: Floater, Jazz Hands, Wiggles, Cornelius, Who’s There, Skywalker The thang: Smart Park 1 Year Anniversary

PAX gathered at Smart Park to celebrate the 1 year anniversary. Floater and Swobbles planted the flag together a year ago when it became official.

PAX warmed up with 50 SSH by Floater.

Then we took a mosey over to Waldruhe Park just outside of the AO. We initially looked at hosting the AO there and worked out there once to test it out. For today, we did some exercises there to honor the humble beginning. In the parking lot, PAX performed the following: Crab Leg Toe Touches x 1 OYO
Run to the other side
Merkin x 1 OYO
Run back
Pick up the six after each round
Move to round two
Repeat previous x 2 OYO and so on up to 10.

Mosey to the hill back at Smart Park.
Same setup as previous exercises in the parking lot, but this time using the bottom and top of the hill. Exercises: Burpees & Rotating Jump Squats.

We did not finish the sets at either location due to time, but gave our all 💪🏼.

Mosey back to the parking garage deck.

Mumblechatter: Cornelius desperately wants a port-a-potty at smart park.