Black Ops Hill sprints
Q – Pooh Bear
Fat Amy
The thing
Warm up with a few stretches
Warm up jog the long way to get to the hill.
Sprint up the hill and then cool down walk around the do it again.
Repeat 12 times.
Cool down jog the long way back to the parking lot.
Prayer
Wednesday Ruck
Mudhole
4/30/25
PAX:
Fallout Boy
Pinto
Raven ~ Q
Intro
5 Core Principles
Credo
Rucked to the to south side of the park for a stroll and then to the observation deck. Noticed that it was significantly lighter today than it was at 0600 last week. Returned to the parking lot. Great conversation, great weather, great way to start the day.
CoT
NoR
Announcements
BoM
As always and honor to lead!
The thing:
Each round will consist of 2 exercises that will be done in a ladder format. There will be a sprint between the 2 exercises.
Round 1
– Burpees
– Squats
Round 2
– Pushups
– Lt Dan
Round 3
– Imperial Walkers
– Plank Jack
Round 4
– Inch Worms
– Mike Tyson’s
Round 5
– Absolutions
– Big Boy Situps
The pax:
Lonzo
Landslide
Huckleberry
Lyman
Footloose
Rudy – Q
4;.30.25
Pax
Footloose
Lyman
We ran
4.29.25
Pax
Footloose -Q
Mercy
Landslide
Spalding
Rudy
Purdy
Viper
Waldo
Djibouti
Norm
Isosceles
We got our 2 miles in Murph
1.08
1.19
4.29.25
Pax
Footloose -Q
Mercy
Pre post Murph ruck
No legs beatdown
Pax:
Huckleberry
Mile high
Coal
Montoya
Binford
Spaulding – Q
Warm up
Chain breaker
Arm circles
Mosey to pull up bars
5.4.3.2.1 of each exercise – movement across grass to sidewalk
Round 1
Pull ups
Bear crawl to sidewalk
Merkins
Round 2
5-4-3-2-1
Big boys
Imperial walker (movement)
Superman’s
Round 3
10-5-4-3-2-1
Burpees
Jog
American hammers 2-1
Round 4
10-5-4-3-2-1
Absolutions
Hillbilly walkers
Pudding scoops
Nest Block Party
Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Raven
Used a deck of cards to pull exercises, with numbers being reps (J, Q, K 10, Ace 11), Suit being exercises: Heart (Burpee), Diamond (KBS), Spade (sit up), Club (Squat). Kings added special exercise to Hearts (man-maker) and Diamonds (squat-thrusters).
4-28-25 trivia
Black swamp trivia challenge
Rudy
Mercy
Brickyard
Purdy
Viper
Vespa – Q
Doubtfire
Pooh Bear
Sven – 6
Fat Amy
Echo
Welcome, Mission, 5 core principles, warm up of potato pickers, imperial Walkers, and SSH.
Divided into 2 teams, answered trivia questions for points and delved out work for correct/incorrect answers.
15 burpees
35 SSH
20 Freddy Mercury
35 LBC
20 Merkins
30 squats
25 plank shoulders taps
20 lieutenant dans
25 lunges
20 mountain goats
20 Peter Parker’s
20 Apollo Onos
Team 1 was the winner but everyone got 1% better.
Countorama
Nameorama
Six
Announcement
LDP3
Prayers
28 April 2025 Backblast: Dora, Colson, and Southie posted.
*25 Side-straddle hops
*One-mile run
*150 bicep curls
*125 squats
*100 OHPs
*75 Kettle bell swings
*50 Thrusters
*25 Blockies
End with COT.