AO: Falcon Hill

Date: 3.26.19

Time: 0530

Q: Swobbles

Stretching:

Quad stretch

Cotton pickers

Bad boys

The thang:

Pearls on a string

Jog

Burpee x 10 (10 rounds)

Jog

Air squat x 10 (10 rounds)

Stopped at Falcon Hill for 2 rounds of this with 3 sprints up and down hill between rounds

Bruce Lee’s x 20 each

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

COT/prayer

PAX: Swobbles, Burt Macklin FBI, Zebra, Goldstar

DATE – 3-25-19

A.O. – Higgins

Q – Tails

PAX – Wilson

PAX TOTAL – 2

Conditions – A warm, wet, and windy 50!

Burp-it

• Mosey to shelter
• Stretches
• 3 rounds of Burp-it – Leg raise hold whilst playing bop-it. Every failure results in 2 BURPIES from each pax member. Next round was standing – every twist = squats, pull = overhead claps, bop = we aren’t sure yet. Failure results in 2 BURPIES.
• Mosey back to flag

COT

COUNTARAMA – forgot this

NAMEORAMA

PHOTO

AO: DeHavilland (a.k.a., Delco Park)
Date: 3/23/2019
Time:0700
Pax: Tails, Zebra, Sox (Kotter!), Bonedaddy (DL, Official Timer)
Q: Wilson

Warm-up with a mosey around the trail with COP at the half-way point (SSH x 20 IC) and at the end (Imperial Walkers x 20 IC).

The Thang:

Wilson has the subconscious urge to smash thing.

Using Tabata Time, each Pax begins at one of the stations, exercise for 20 seconds, rest and rotate to the next station in 10 seconds, rinse/repeat for 8 cycles.

The stations:

1. 25# medicine ball smash
2. 7# sledge hammer/tire smash
3. punching bag smash (straddle the punching bag and smash the pudding out of it)
4. big boy sit ups with 25# medicine ball held overhead

Repeat this cycle four times, but between each cycle:

Mosey 40 yards and on the return trip
sprint
carioca right
carioca left
sprint

With time remaining, Q delegated and we finished with:

S3 (Sox Squat Special): From a kneeling position, jump into a squat position;
Smurf jacks;
Jump squats;
Superman Merkins

Count-o-rama
Name-o-rama
COT

Coffeeteria!

AO: Falcon Hill

Date: 3.21.19

Time: 0530

Q: Swobbles

PAX: Swobbles, Burt Macklin FBI, Cobra, Goldstar

Stretching:

Stretch on your own

The thang:

Down one side of the track…

Exercise x 10 at start

Jog to point 2

Exercise x 10

Jog to point 3

Exercise x 10

Jog to point 4

Exercise x 10 with block

Jog back to start

Repeat

Exercises: Squats, merkins, shoulder taps, side startle hops, burpees

Block exercises x 15: block rows, squat thrusters, curls

Jog 1.5 laps back to start

COT/prayer

namerama

Counterama

3/19/2019

AO: Falcon Hill

Q/PAX: cobra, Burt Macklin FBI, Swobbles, Goldstar, Pavarotti

Warm up:

1.5 lap around the track and collect bricks

Each PAX leads 5 exercises with Bricks

Burt Macklin FBI: Curls, over head press, wrist curls, skull crushers, curls

Run a lap

Cobra: Curls, presses, skull crushers, curl presses, curls

Run a lap

Swobbles: Squats, Merkins, Flutter Kicks, Merkins, Squats

Run a lap

Pavarotti: leg lifts, dying cockroaches, American hammers, Freddy mercuries, LBC’s,

Run a lap

Goldstar: Kettle bell swings, alternating side planks, bench press, shrugs, manmakers

Put back bricks and run to flag

COT

Counterama

Namerama

03/18/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar, Tails

Warm up:

Get loosey goosey

Side Straddle Hop x20 IC

1 mile or so jog around jog

Stop to pick up the six with burpees and squats.

Tha Thang:

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: squat brick thrusters amrap

3rd person: jump rope

Circuit 2: x2

1st person: x10 burpees

While person one is doing burpees:

2nd person: kettle bell swings amrap

3rd person: jump rope

As PAX, sprint across lot, when back, do 10 burpees, home the six with a plank.

Circuit 3: x1

1st person: sprint across lot and 10 burpees

While person one is doing sprinting & burpees:

2nd person: manmakers amrap

3rd person: jump rope

LBC’s for the last 2 mins. As many as you can then plank.

Cot

Counterama

Namerama

Photo

DATE – 3-12-19

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Burt Macklin

PAX TOTAL – 3

Conditions – 32 degrees! Felt awesome! No wind!

Blocky talky

• 20 min block ruck.
• 3 min block plank
• Staggered block sprints
• 1 round Bruce Lee

COT

COUNTARAMA – forgot this

NAMEORAMA

PHOTO