Falcon Hill – 11.21.19

AO: Falcon Hill

Date: 11.21.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch

Leg stretch

Bad boys

Overhead bad boys

Arm kettle swings

Arm swing butt kickers

Mountain climber

Side straddle hops

The thang:

Dora 1-2-3’s at the hill

100 Merkins

200 Squats

300 Flutter Kicks

Mosey to parking lot

Bearpees

Bear crawl 3 spaces, perform burpee

5 burpees at the end

Repeat back to start

COT

Prayer

PAX: Goldstar, Crockett, Zebra, Burt Macklin FBI, Nader, Swobbles

Eliza Lee

Date: 11/14/19

AO: Falcon Hill

Q: Crockett

PAX: Goldstar, Swobbles, Anthill

Warm-Up:
SSH IC x20
Cottonpickers IC x20
Sun gods OYO
SSH IC x20

The Thang:
Listen to Eliza Lee by the Dreadnaughts
Phrase 1: ho way ho are you ‘most done?
Phrase 2: clear away the track and let the ballgame run

Round 1: Hold a plank for duration of song. Do 4-count shoulder on phrase 1, Mercan phrase 2.

Mosey around the parking lot

Round 2: Hold feet at 6-inches for duration of song. 4-count scissor kick on phrase 1, 4-count flutter kick on phrase 2.

Mosey around the parking lot

Round 3: 4-count (or more) imperial walkers on phrase 1, 2 (or more) squats on phrase 2.

Mosey around the parking lot

Round 4: 1 (or more) sit-up on phrase 1, 1 (or more) leg lifts on phrase 2.

Mosey around the parking lot

Round 5: Repeat of round 1.

Mosey around the parking lot.

COT
COUNTORAMA
NAMEORAMA
PRAYER
PIC

Falcon Hill – 11.12.19

AO: Falcon Hill

Date: 11.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch (newly named quad stretchingtons)

Bad boys

Arm circles (forward/reverse)

Side straddle hops x 15 in cadence

Mountain climbers x 15 in cadence

Bruce Lee’s x 15 in cadence

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches

⁃ American Hammers

⁃ Scissor kicks

⁃ Freddy mercuries

⁃ Heel touches

The thang:

In parking garage

Start at back of garage – perform exercise x 1

Run to middle of garage – perform exercise x 2

Run back to start – perform exercise x 3

Repeat back and forth up to 10

Round 1 – merkins

Round 2 – squats

Round 3 – burpees

COT

Prayer

PAX: Crockett, Tails, Goldstar, Swobbles

100 Burpees, 1 Mile Run, Roasted Pig & A Partridge in a Pear Tree

11/11/2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Tails

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

50 burpees in increments of 10

5 pull ups

50 more burpees, increments of 10 x2

Increments of 20 x1

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

Dehaviland 11-9-19

DATE – 11-9-19

A.O. – Dehaviland

Q – Tails

PAX – San Diego, Wilson, Calvin, Ricky Tail, Zebra, Swables, Segundo (F3 Charlotte)

PAX TOTAL – 9

Conditions – Little but of light, 29 degrees , lite wind, cloudy!

Workout:

  • Stretching
  • Jog around track
  • Rotation of SSH And Squats 10-50s
  • Jog around the track
  • Death bowl (aka half pipe of doom) – up and down the hill (both sides) increasing burpees 1-10 on each rotation.
  • Cool down stretches

COT – TAP

COUNTARAMA

NAMEORAMA

PHOTO

Falcon Hill – 11.7.19

AO: Falcon Hill

Date: 11.7.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Leg stretch on wall

Bad boys

Arm circles

Quad stretch

Leg stretch

Side straddle hops x 15 in cadence

The thang:

Grab blocks

Exercise with block x 15, 3 rounds per exercise

Run to light post and back between rounds (approx. 20 parking spaces)

Exercises: block press, block row, block swings, leg lifts with block

COT

Prayer

PAX: Goldstar, Zebra, Crockett, Phone Home, Swobbles