Roasted Pig and Super 21

8/6/2019

AO: Falcon hill

Q: Goldstar

Pax: Firedrill, Tails, Crockett, Cobra, Koolaid, Anthill

10 penalty burpees due to the lateness of Koolaid. Crockett was late as well, so we will do death by burpees with lots of running on my next Q. 🙂

Warmup:

SSH X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Windmills X 10 IC

Imperial Walkers X 20 IC

Mosey around track

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

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 Heal touches

10 Merkins

Run a lap

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps

Some of us got to 18, some of us got to 10, but what mattered is we all did it.

Counterama

COT

Namerama

Photo

Dehavilland – 8.3.19

AO: Dehavilland

Date: 8.3.19

Time: 0700

Q: Swobbles

Stretching/warm up:

Bad boys

Arm circles

Cobra/Child’s pose

Quad stretch

Leg stretch

Moroccan night clubs

Side straddle hops x 15 in cadence

Imperial walkers x 15 in cadence

High knees x 15 in cadence

X 3 rounds

The thang:

Start at dock – merkins x 20

Run to field – squats x 20

Run to memorial – push throughs x 20

Run to pull up bar – pull ups x 10 (plank/side straddle hop/mountain climber/imperial walker while you wait)

X 4 rounds

COT

Prayer

PAX: Kool-aid, Elroy, Wilson, faucet, Cub Scout, zebra, Nader, Rosie, Swobbles

Party of 2

Date – 8/1/2019
Time – 0530
AO – Higgins
Pax – Nader
QIC – Wilson

On Ruck days, The Thang is the warm up.

There is a distinct advantage to a rucking workout over the usual beat down: I can actually engage in Mumblechatter. In the midst of a heavy workout, the focus is on BREATHING!!

And it’s not unusual for me to talk to myself when I’m rucking alone. But, WOW!, having another HIM going stride for stride and carrying on conversation, that just elevates the experience to a whole other level.

Post ruck:

  • PVC workout
  • Front to back
  • Side to side
  • Hip hinges
  • Twisters

Bear crawls Monkey walks Deep squats Tail gate dipsDon’t worry. Nader has not taken your place. You can still come join us. Then we’ll be a party of 3. Then a party of 4. Then….

YHC,

Wilson

Falcon Hill – 7.30.19

AO: Falcon Hill
Date: 7.30.19
Time: 0530
Q: Swobbles

Stretch/warmup:
Stretch on your own
Mountain climbers x 10 in cadence
Plank jacks x 10
Side plank arm raise x 5 each side (10 total)
Slow mountain climbers x 10 each leg

The thang:
Run down track to opposite side and do exercise
Run back to start and perform exercise

  • Merkins x 10 each side of track
  • Jump lunges x 20 each side of track
  • Side straddle hops x 20 each side of track
  • Burpees x 10 each side of track
  • Flutter kicks x 20 each side of track

COT
Prayer
PAX: Goldstar, Burt macklin FBI, kool-aid, phone home, Crockett, ant hill, zebra, Swobbles

2 is better than none

7/29/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

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 Heal touches

10 Merkins

Merkins x25

Squats x25

LBC’s x25

Run around lot

Repeat until finished (we got 7 rounds in!)

175 each of Merkins, squats and LBC’s!

Mumble chatter

COT

Counterama

Namerama

Photo

Falcon Hill // 7.23.19

AO: Falcon Hill

Date: 7.23.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Over the head bad boys

Arm circles

Quad stretch

Side straddle hops x 15 in cadence

Imperial walkers x 15 in cadences

High knees x 15 in cadence

The thang:

Pearls on a string with burpees

10 burpees at each stop

10 total stops

COT

Prayer

PAX: Tails, kool-aid, Crockett, Fire drill, bear, Elmer, goldstar, phone home, chocula, Burt macklin fbi, zebra, Swobbles

Higgins Backblast 7/22/2019

Date: 7/22/2019
Time: 0530
AO: Higgins
Pax: Fire Drill, Lane (FNG), Cobra, Dodgeball (Orlando)
QIC: Wilson

Warm up
20 reps IC

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills

Mosey 1

  • Parallel bars
  • Dips
  • Leg ups,
  • Incline Merkins
  • Merkins

Mosey 2

  • 10 reps of
  • Pullups/jumping pullups
  • Burpees
  • Squats
  • Something else….

Mosey 3 to the Parking lot

  • Bear Crawl
  • Crab walk
  • Monkey Walk Right
  • Monkey Walk Left
  • Big Skips
  • Kangaroo Hops

Count-o-rama
Name-o-rama
Circle of Trust

Shout out to F3 Orlando for loaning us Dodgeball.

YHC,

Wilson