AO Falcon Hill

Q: Burt Macklin FBI

Pax: Stamp Goldstar Crockett FNG

10/08/2020 AOFalcon Hill

Stretch, Blocks , Suicide sprint 4 light poles with pre and post 10xMan makers; Suicide sprint 3 poles with pre and post 20x sit-ups ; suicide sprint 2 poles with pre and post 40x block squats.

Cot

Name o rama

Photo op

7 October, 2020 11:12

10/7: Smart Park
Q- Wiggles
PAX- Armstrong, Swobbles, DOD, Meatball, Flipper

Upper/Lower Body Stretch OYO

Workout Named: Step Brothers

Run 100m to light post

  • 20 Catalina Wine Mixers

Mosey to next light post
50 LBC’s
Run 100m to next light post
Colt 45s + 10 shoulder presses with blocks
Mosey to next light post
10 Burpees
Short Rest
Repeated cycle for 3 rounds. On last round did rifle carry to last light post before burpees

Total: 60 Catalina wine mixers, 150 LBCs, 135 Curls, 30 shoulder presses, 30 burpees. Ran about .5 mile

COT
Count off
Picture

Walk It Like A Crockett

Solo gig this morning, but that’s okay! Kept it simple and used the time to focus for the day.

AO: Falcon Hill

DATE: 10/06/2020

STARTEX: 0530

ENDEX: 0615

WEATHER: 40° and starry

Q: Crockett

PAX: (crickets…)

WARMORAMA

  • Leggy stretches OYO
  • Back stretch OYO
  • SSH IC x20

THE THANG

Keeping it simple.

  • Mosey until you can’t breathe
  • Slowsey until you can again (optional Total Body Destroyers)
  • Wash, rinse, repeat

COUNT-O-RAMA: 1

NAME-O-RAMA

COT?

PIC

Dehavilland Pick-Up

Date: 10-03-2020
Time: 0700
AO: DeHavilland
Pax: Phone Home, Meatball, FNG (AJ), Crockett, Calvin
Q: Wilson

Warm up

IC 10 Reps
SSH
Imperial Walkers
Pickin’ Taters
Windmills
The Thang: Juarez Valley 10

Exercises Pairs
Merikins/Squats
Situps/Burpees
1/2 Mile Mosey

Name-O-Rama
COT
Senior Moment – Fun figuring out how to work the camera on a smart phone….

YHC,

Wilson

Crazy Town

10/5 Smart Park

Q – Floater

PAX – Goldstar, DoD, Armstrong, Meatball, Flipper, Packer

Warmorama

Windmills IC

SSH IC

Bad Boys

These Guys

15 Burpees

Sprint to Corner Post

15 Burpees

Bear Crawl to Corner Post

15 Burpees

Sprint to Corner Post

15 Burpees

Inch Worm to Corner Post

15 Burpees

Walking Lunge – Corner Light Post

30 Squats

Bear Crawl – Corner Light post

30 Merkins

Crab Walk – Corner Light Post

30 Leg Raises

Inch Worm – Corner Light Post (start position)

30 Burpees

CoT

Nameorama

Countorama

Picture

1 October 2020 – Falcon Hill


DATE
: 1 Oct 2020AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar

CONDITIONS: 48F, 76% Humidity

WARM-O-RAMA: butterfly, lower back stretch, 20x wing waggles IC, bad boys, these guys, ASAK

THE THANG:

  • Mosey to blocks, grab coupon, trek to FTH
  • Hill sprint relay (thanks DoD for the inspiration) – one PAX hill sprint while other performs block exercises: block presses (2x), block swings (2x), block curls (2x) for total of 6 hill sprints
  • 550m laps: running, running with coupon, walking w/ 10s on/off of soldier carry
  • 5x blerkins, Harambe up FTH, 5x blerkins, walk block down, repeat 1x

COT
COUNT-O-RAMA
NAME-O-RAMA

Falcon Hill – 9.29.20

AO: Falcon Hill

Date: 9.29.20

Time: 0530

Q: Swobbles

The Sky Q provided a crisp cool morning for us to get a beatdown in.

Pax: Cobra

Stretch/warmup:

Bad boys, quad stretch, leg stretch, SSH X 15 IC

The thang:

Mosey to side of school with three light posts spaced out. At each light post, perform each of the following exercises.

⁃ Plank Leg ups

⁃ Merkin/shoulder tap

⁃ Mini squat jumps

⁃ Plank Kick throughs

⁃ Burpees

Light post 1: 10 seconds on, 10 seconds off

Light post 2: 20 seconds on, 10 seconds off

Light post 3: 30 seconds on, 10 seconds off

3 rounds total

COT

Prayer

Smart Park 9-28-20

Smart Park 9-28-20

AO – Smart Park

Q – Tails

PAX – Cobra, Swobbles, Kiddy P, Doogy, Armstrong, Meatball, DOD

Conditions. DARK! Nice and cool! Little bit of wind, but no rain as was expected!

Disclaimerama

  • Covered a few key points and moved on (Shout out to Swobbles for providing Blocks!)

Stretcharama

  • A few light stretches in cadence

Harambarama

  • 60 block Squats (sets of 10 with a parking line bear crawl in between)
  • 60 mountain climbers (sets of 10 with a parking line bear crawl in between)
  • 150 foot block March with a stop to Blerkin at every parking line. Total of 16 Blerks
  • 150 foot block suicide sprint. Stacking block squats at every parking line. A total of 136 reps. There was the offer of Blerkins instead, but squats were selected universally. Swobbles “modifies” with Burpees 😂🤷🏻‍♂️
  • Cobra ended first and went back to pick up the 6 by joining in additional pain. STRONG FINISH by the whole team with 16 block squats!

COT, Name/Count/Photo-ramas