Falcon Hill – 1.16.20

AO: Falcon Hill

Date: 1.16.20

Time: 0530

Q: Swobbles


Side straddle hops x 15 IC

Leg stretch across body

Pretzel stretch

Flutter kicks x 15 IC

Bent over arm swings

Bad boys

Side straddle hops x 15 IC

The thang:

Start at light post in parking lot and made our way to the parking lot on the other side of the school. Stop at each light post and perform each exercise x 15 reps. Cycled 3 different exercises there and back, pick up six after each cycle.

On the way to opposite parking lot:

⁃ T-push ups (hand release flyes) x 15

⁃ Jump or air squats x 15

⁃ Gas pumps (abs) x 15

On the way back to start:

⁃ Carolina dry docks x 15

⁃ Jump or air squats x 15

⁃ Leg lifts x 15

Finish with burpees x 10.



PAX: Stamp, Zebra, Goldstar, Swobbles

Abs City

January 13, 2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Wilson, Nader


SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Windmills IC x20

Bobby Hurlies x20

Mosey around the track

Pit Stop for pull ups

Captain Thor

An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.


Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo

Roasted Pig

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 heel touches

10 Merkins





Dehavilland – 1.11.20

AO: Dehavilland

Date: 1.11.20

Time: 0700

Q: Swobbles


Bad boys

Quad stretch

Arm circles

Torso twists

Side straddle hops x 20 IC

The thang:

Mosey to dock

Merkins x 20

Squats x 20

Burpees x 10

Flutter kicks x 20 IC

Scissor kicks x 20 IC

Plank jacks x 10 IC

Side straddle hops x 20 IC

Mosey to memorial and repeat (subbed mountain climbers for plank jacks)

Mosey to softball fields (contains 4 way intersection between them)

Perform exercise at each stop

Merkins x 15

Squats x 15

Side straddle hops x 15

Windmills x 15

First round – Every time you cross the middle, perform burpees x 5

Second round, no burpees



PAX: Phone Home, Calvin, Crockett, Zebra, Nader, Wilson, Swobbles

Falcon Hill – 1.9.20

AO: Falcon Hill

Date: 1.9.20

Time: 0530

Q: Swobbles


Bad boys

Overhead bad boys

Side straddle hops x 15 IC

Quad stretch

Leg stretch

Side straddle hops x 15 IC

Cotton pickers x 15 IC

The thang:

Mosey to blocks

Team up on track

Partner 1 runs to light post and back

Partner 2 performs exercise until partner 1 returns

6 total rounds for each exercise, 3 per partner

Exercise 1 – block swings

Exercise 2 – merkins

Exercise 3 – block squats

Exercise 4 – flutter/scissor kicks (other partner carries block)



PAX: Goldstar, Pavoratti, Burt Macklin FBI, Ant Hill, Stamp, Swobbles

7 January 2020 – Falcon Hill

DATE: 7 Jan 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails, Pavarotti, Anthill, Stamp, Crocket

Conditions: 28 F, very nice

Warmup: ASAK, 5x burpees, kettle bell swings, 5x burpees, Bulgarian ball crushers, 5x burpees, crab kicks, 5x burpees, 600m mosey to blocks

The Thang: Inverted Circle of Pain (with blocks)

  • PAX take turns doing 8 pullups, meanwhile remaining PAX perform the following exercises:
  • 1st round: block hopper (jump sideways over block and back)
  • 2nd round: block sit-ups
  • 3rd round: block curls
  • 4th round: blerkins (block pushups)

Cooldown: 600m mosey to flag


It’s called the gloom, but we were smiling (when we weren’t groaning….)

Date: 01-06-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar, Tails
Q: Wilson

Heavy Upper Body Workout

Warm up – 20 X

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills

First set: Tabata timing – 20 seconds work, 10 seconds rest, rotate through 5 exercises

  • 2 X 25# Dumb bell push press
  • 50# DB Triceps press
  • 50# DB Goblet Squats
  • 25# DB Situps
  • Alternating Offset Merkins

Mosey around the lot

Second set: Tabata together

  • LBCs
  • Archer Merkins
  • Freddy Mercury
  • Carolina Dry Dock

Mosey the lot, AGAIN (because it helps me catch my breath….)

Third set: Tabata timing again, 5 stations

  • Club bell Round the World Right
  • Spider Climbers
  • Club bell RTW Left
  • Inclined Diamond Merkins
  • Something else

Final set: 1 station required 2 pax
5′ 75# beam team shouldering
Dying cock roaches (emphasis on “Dying” at this point
Oxygen deprivation
I give up/Can’t remember

I wasn’t the only one screaming. I loved it.

Come join us next Monday at Cloud Park in Huber Heights for more fun and misery.



Breaking in the New Year!

Date: 01/01/2020
Time: 0700
AO: DeHavilland
Pax: Goldstar, Nader, Swobbles, Tails,
Q: Wilson

Looking to cash in on a New Year’s Resolution to get fit? Join us every Saturday at Delco Park at 7:00 for a one hour workout.

Warm up: IC X 20

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills
  • Mosey to the Gazebo for The Thang:
  • Tabata SSH
  • Bear Crawl the Gazebo Right
  • Bear Crawl reverse
  • Tabata LBCs
  • Monkey Walk the Gazebo
  • Tabata Timing

– Diamond Merkins

– Dying Cochroaches

– Japanese Merkins

– American Hammers

Mosey to the Pull Up Bar
3 sets

  • 5 pull ups
  • 10 Imperial Sumos

Slowsey to the Memorial
Tabata timing

  • Incline Merkins
  • Side plank right
  • Decline Merkins
  • Side plank left

Mosey to the Flag for a final Tabata

  • Jump Squats

F3 – Fitness, Fellowship and Faith

Join us!