PAX – Swobbles, Cobra, Burt Macklin FBI, Bone Daddy, Goldstar, Ant Hill, Whipper, FNG Rob, FNG Denny

DATE: 11 Jun 2019
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Anthill, Swobbles

Conditions: mid-50’s (brisk) and moist

Warmup: preztel, hurdler, quads (kidneys), hamstrings, bad boys, these guys

The Thang: Block Mile

• Mosey to blocks
• Repeat 4x: Trot/jog 400m with block, 20 block curls, 20 block situps
• 10 man makers
• 400m jog
• 20 merkins
• 500m jog
• 50m sprint to the flag

COT
COUNTERAMA
NAMERAMA
PICTURE

Hills and Burpees (aka #MerlotMonday)

DATE: June 10, 2019

AO: Higgins (Tom Cloud Park – Huber Heights, OH)

Q: Zebra

PAX: Wilson (aka Thug Life), Tails, Goldstar

I pulled into the Higgins’ lot hot and right on time, fortunately making nearly every light on Woodman! After F3 mission statement we did a short COP:

Side Staddle Hops IC x 20

Imperial Walkers IC x 20

Cotton Pickers IC x 15

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

We moseyed over to the bottom of the hill leading to the upper half of Higgins. We performed 1 Burpee at bottom of hill, ran up hill, performed 2 Burpees, ran down the hill, performed 3 Burpees and so on and so forth until we reached 10 Burpees at the top of the hill. After short recovery, we worked our way back down starting with 9 Burpees at bottom of hill. Then we performed 1 extra Burpee for good measure. After all was said and done, we completed 9 runs up and down the hill and 101 Burpees!

Moseyed back to shovel flags and finished up with CoT! Be Like a Shark, it’s Monday!

AO: Falcon Hill

Date: 6.6.19

Time: 0530

Q: Swobbles

Stretching:

Stretch on your own

Warm up:

Merkin/mountain climber exercise

The thang:

Pearls on a string/choose your own adventure

Jog track, each HIM picks an exercise when we stop

Squats x 20

Carolina dry docks x 30

Pickle pointers x 30

Sit ups x 30

Dying cockroaches x 20 each leg

Yurpees x 15

Mosey back to start

Alternating lunge 30 ft

Sprint to light pole

20 jumping lunges (stationary)

Alternating lunge 60 ft

Block party

Block swings x 15

Squat thrusters x 10

Block curls x 15

Man makers x 10

Jog back to start

Stretching/newly coined “street yoga”

COT

Prayer

PAX: Goldstar, Whisper, Whipper, Burt Macklin FBI, Cobra, Swobbles

Date: 6-3-2019
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Tails, Whisper, Koopa
QIC: Wilson

Warm up:
SSH IC X 20
Imperial Walkers IC X 20
Cotton Pickers IC X 20
Windmills IC X 20

The Thang:

Mosey to the dip bars. Six positions on or around the bars for 2 sets of 10

• Leg ups
• Squats
• Inclined pull ups
• Dips
• Inclined merkins
• Merkins

Mosey to the 1/2 mile mark for 10 reps of

• LBCs
• Freddy Mercurys

Mosey around the park and end at the parallel bars for another set of the above.

Mosey to the parking lot.

We had time for a round of F3 craps which included Jump Squats, Merkins, Freddy Mecurys, and a new exercise introduced by new Pax Koopa (Petty Officer, USN) called “Ten Count”. It’s not our normal ten count is. We’ll see that one again.

Count-o-Rama
Name-o-Rama
COT

YHC,

Wilson

Date: 6-1-2019
Time: 0700
AO: DeHavilland
Pax: Faucet, Elroy, Koolaid, Bone Daddy, Tails, Whisper
Q: Wilson

As Wilson hits the 66 mile marker this week, reps and set are designed to hit that count.

Warm up

• SSH IC X 11
• Imperial Walkers IC X 11
• Cotton Pickers IC X 11
• Windmills IC X 11
• LBCs IC X 11
• Freddy Mercurys IC X 11

= 66 reps

The Thang:

6 sets of 11 reps of Burpees

Between sets we would use the soccer field with markers set at 66 paces for
sprinting
bear crawls/crab walks
power hops
carioka
skips
backwards run
high knees/butt kickers

YHC,

Wilson

5/27/2019

AO Higgins

Q: Goldstar

Pax: whisper, Wilson, Zebra, Goldstar

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

20 sets of 5 – 10 – 15

COT

Namerama

Photo

AO: Dehavilland

5.25.19

Time: 0700

Q: Swobbles

Stretching:

Quad stretch

Toe touches

Bad boys

Arm circles

The Thang:

Pearls on a string with 100 burpees each.

Bruce Lee’s x 20 each

• Leg Raises
• LBC’s
• Dying Cockroaches
• American Hammers
• Scissor kicks
• Freddy mercuries 

Moment of silence for those lost in service of our country.

COT

Prayer

Pax: Whisper, FNG, Elroy, Faucet, Wilson, Bone Daddy, Swobbles

Photo