Author: 49er

Location: Gridlock
Date: 2021-12-09
Weather: Below freezing

Q: 49er
PAX: 8 – 49er, Lansbury, Possum, Sous Vide, Wally World, The Janitor, Geppetto, Steve-O

Warm-O-Rama
Grass grabbers IC
Hillbillies IC (a terrible cadence at that)
High knees IC (fastest cadence ever)
Plank/up-dog/down-dog stretches
Mosey to the coupon corner of the parking lot

Tha Thang
4-Corners
Corner 1 – 10/20/30/40 coupon curls
Corner 2 – 10/20/30/40 reverse lunges
Bernie to corner 3
Corner 3 – 5/10/15/20 merkins
Corner 4 – 10/20/30/40 calf raises or step-ups on the curb

Short Dora 1,2,3 – 1 pax works while the other moseys to the crosswalk, does 5 flying squirrels and moseys back
1 – 50 overhead presses
2 – 100 merkins
3 – 150 squats w/ or w/o weight

End in COT

Location: Gridlock
Date: 2021-03-25
Weather: Low 50s

Q: 49er
PAX: 4 – 49er, Possum, Sous Vide, Sushi

Warm-O-Rama
A short warm-up of Michael Phelps, forward and reverse arm circles, grass grabbers and a mosey to the coupons. We paired off along the way.

Tha Thang
Dora in the dark,
Middle of the night,
Grippin’ that weight,
And holdin’ it tight…

Dora #1 on the scoreboard hill. Work at the bottom.
100 merkins
200 squats
300 2-is-1 mountain climbers
2nd HIM runs to the top of the hill for 3 man-makers, runs back down, and switch.

Switched partners for Dora #2 on the football field. Work at the goal line.
100 chest presses
200 coupon curls
300 bent-over rows
2nd HIM runs to the next light pole (30-35 yards?) for 10 SSHs and returns to switch.

Not that anyone was counting, but the Respect men earned it today. They carried Sushi and YHC the whole way, and even picked up our last 25 rows on Dora #2. It takes one heck of a HIM to get ahead of Sous Vide and Possum.

End in COT

Location: Gridlock
Date: 2021-02-18
Weather: Cold

Q: 49er
PAX: 4 – 49er, Sous Vide, Muck, Wally World

Warm-O-Rama
What’s a warm-up?

Tha Thang
YHC told brave souls to bring a ruck and a sled, but scrapped the sled idea. Today’s beatdown was an unplanned, meandering ruck, sometimes overland and sometimes on the invisible, snow-covered trail.

Pax stopped several times along the way for an assortment of ruck curls, overhead presses, merkins, copperhead squats and Raggedy Anns. Also threw in some pull-ups at one of the shelters.

End in COT

Location: Gridlock
Date: 2021-01-14
Weather: Lower 30s and clear, lots of visible stars

Q: 49er
PAX: 11 – 49er, Muck, Incognito, Boo Boo, Pom Pom, Ping, Possum, Sous Vide, Raquel, Sushi, Weird Science

Warm-O-Rama
YHC gave a quick disclaimer that he wasn’t a professional before going on to prove it for the next 45 minutes.

Today’s music cones from the ‘Run With the Beatles’ playlist on Amazon Music.

Mosey to the basketball court
Short warmup consisting of:
-Arm circles
-Michael Phelps
-Upward dog and downward dog stretches

Tha Thang
YHC spent a while this week thinking about his place in the F3 world. Incognito is shooting for the best Q. Sous Vide is the undefeated king of posts. Oshag is the king of…well, oshags. So with the recent disappearance of Lansbury from the scene, yours truly decided to be the King of Tabatas!!!

Today’s Tabata was set up with 8 moves done 50 seconds at a time with a 15 second rest between moves. We did 4 complete rounds with a 1-minute rest between rounds.

-American Hammers
-T-Jacks
-Speed skaters
-Shoulder presses
-Merkins
-LBCs
-Calf raises
-Mountain climbers

Finished with a minute of box cutters and moseyed back to the flag.

End in COT

Location: Gridlock
Date: 2020-12-14
Weather: 36 and a cold drizzle

Q: 49er
PAX: 7 – 49er, Mule, Muck, Radio, Sous Vide, Possum, Weird Science

Warm-O-Rama
Warmup? We don’t need no stinkin’ warmup!

Tha Thang
On this day 18 years ago, YHC was hoping he didn’t forget the lyrics to the song he sang as his M walked down the aisle. While only 3 men stood next to me that day, 6 joined me in the gloom this morning. In honor of that fateful day, we rucked the Gridlock loop (2.4mi), stopping 4 times to do 12 ruck curls and 14 overhead presses.

No adds. We were already a couple minutes late.

End in COT

Location: Gridlock
Date: 2020-12-03
Weather: 20s and clear

Q: 49er
PAX: 13 – 49er, Cyclops (DR), Zebra, Raquel, Possum, Sous Vide, Mister Slate, Purple Rain, Sushi, Muck, Wally World, Splash Down, Incognito

Warm-O-Rama
Light stretches while we did a Name-a-rama
Grass Grabbers x15 IC
Dynamic warmups across the lane
-Frankensteins
-Jog back
-Butt kickers
-High knees

Tha Thang
Pax moved to the 1st corner for 5 reps, then the 2nd corner for 10 reps, 15 reps at the 3rd corner and 20 reps at the 4th, then ran across the lot diagonally and started over with 5-10-15-20 reps until completing 4 rounds for a total of 50 of each exercise.

Round 1
1st Corner – Shoulder taps x2
2nd Corner – AmHams
3rd Corner – Squats
4th Corner – LBCs

Round 2
1st Corner – Mountain Climbers
2nd Corner – Box Cutters
3rd Corner – Flying squirrels
4th Corner – Bobby Hurleys

End in COT

Location: Gridlock
Date: 2020-11-28
Weather: 40 and clear

Q: 49er
PAX: 13 – 49er, Pom Pom, Purple Rain, Possum, Sous Vide, Oshag, Radio, Incognito, Count Chocula, Wally World, Axeman, Toto, Muck

Warm-O-Rama
Moseyed to the football field with ruck plates or grabbed coupons and assembled at the scoreboard for stretches.

Michael Phelps
Arm Circles – forward and reverse
Grass Grabbers x10 IC

Tha Thang
Modified version of the Gobbler Challenge created by Gobbler for Thanksgiving day (originally 1000 total reps and a 1.25 mile run). Some did the whole thing below. YHC and others reduced reps and/or run length as needed.

5 rounds.
Each round consists of:
10 swings – 10 reps of the exercise
15 swings – 15 reps
25 swings – 25 reps
25 swings – 25 reps
Run the football field up and back
Wait for the pax before beginning the next round.

Round 1 exercise – Hand release Merkins
Round 2 exercise – Body weight squats
Round 3 exercise – Bent over rows
Round 4 exercise – Rowers
Round 5 exercise – Overhead presses

As a proud Virginia Tech Hokie, YHC is often asked what a Hokie is. A Hokie’s roots are the Fighting Gobblers, but even more important is the motto of Virginia Tech – Ut Prosim, or “That I May Serve”. Even before knowing Christ, YHC knew the importance of living a servant life, and I’m appreciative of the HIMs of F3 who do the same. Showing up in the literal and figurative gloom to stand beside each other, leading our families, and shining a light in our communities wherever we can are all examples of that servant life we live. YHC is proud to do it alongside each of you.

End in COT

Location: Gridlock
Date: 2020-11-05
Weather: Clear and upper 40s

Q: 49er
PAX: 19 – 49er, Raquel, Muck, Oshag, Lincoln Log, Zebra, Pom Pom, Pee Wee, Purple Rain, Wally World, Splash Down, Possum, Animal Style, Toto, Sous Vide, Incognito, Ollie, Mister Slate, Santa’s Little Helper

Warm-O-Rama
It was a dark, clear morning. Two flags flew high over the grassy knoll of the Gridlock parking lot, but one was feared to be lost forever. As the Pax began to gather for the beatdown, one loan figure and his dog rucked up out of the tree line to join us. Aging and sore from completing a round of 100 burpees earlier in the week (for the loss of his first flag), Indiana Oshag looked around frantically for someone to blame for the loss of flag #2, fearful of what the Pax might ask him to do for the loss of a second.

DR Pax – Hot Wheels, F3 Louisville

Started with a Name-a-rama and a count off because I couldn’t believe the size of the crowd on a Thursday. Clearly, the numbers surprised the Pax, as they forgot how to count past 10 and were rewarded with extra merkins to wake up their brains.,

Warmup:
Plank and stretching
Side Straddle Hops IC x20
Grass Grabbers IC x15
Abe Vigodas IC x15

Tha Thang
4 Corners – Round 1 (of the 3 YHC actually planned)
This workout assigned an exercise to each of the 4 corners of the parking lot.

1st Corner – Merkins
2nd Corner – American Hammers
3rd Corner – Bobby Hurley’s
4th Corner – Big Boy Sit-ups

Pax moseyed to the 1st corner for 5 merkins, then the 2nd corner for 10 AmHams, 15 Bobby Hurleys at the 3rd corner and 20 Big Boys at the 4th, then ran across the lot diagonally and started over with 5 AmHams, 10 Bobbys, 15 Big Boys, and 20 merkins. After making the loop and crossing the lot 4 times, Pax had completed 50 reps of each move.

YHC is no archaeologist, but I received an anonymous tip that we should explore the coupon bleacher for the famed Lost Flag , so I directed the men to the Temple of Memory Loss. Sure enough, the flag was planted proudly for all to see in front of the coupon bleachers. We all needed a drink to celebrate the grueling trek, so I broke out the Catalina wine Mixers – 2 sets of 5 OYO.

Next up, we honored another explorer – one who may be even more famous than Indiana Oshag: Dora the Explorer.

Pax paired off with a partner and started 100 squats while their partner crossed the football field, did 5 burpees and returned. When 100 squats were done, we switched to 200 merkins for the rest of our time.

And while I didn’t have a speaker with me, YHC definitely heard the Indiana Jones theme song in my head as I told Indiana Oshag to grab his flag and lead us bravely back to the parking lot for COT.

On a side note, Indiana Oshag left with his flag but managed to leave poor Santa’s Little Helper’s leash behind. Word on the street is that he can have it back for 50 Catalina’s.

End in COT

Location: Gridlock
Date: 2020-09-07
Weather: Gorgeous and in the low 70’s

Q: 49er
PAX: 24 – 49er, Matlock, Suave, Trilogy, Backdoor, Toto, Possum, Muck, Oshag, Santa’s Little Helper, Boo Boo, Absolutely, Zebra, Giggles, Sous Vide, Duggar, Weird Science, Ronaldo, Radio, Yanni, Hertz, Incognito, Lansbury, Axeman

Warm-O-Rama
Circled up for a count and review of the 5 Principles then headed off to the bleachers for coupons.

Warmed up by pairing off with one coupon per pair. 1st Pax did two laps down and back up the hill behind the bleachers while the 2nd Pax did coupon curls. Trade places and repeat.

Tha Thang
Put all but 4 coupons back (plus 2 pavers from YHC’s trunk). First half of the ruck was conducted carrying packs plus the six coupons/pavers. Pax shared the load as needed.

Ruck was a serpentine route through the park, some on the trail, some off-road. Stopped multiple times for squats or Merkins, and arrived back at the bleachers around the 36 minute mark.

Circled up for 2 minutes of Mary (box cutters and Freddie Mercuries), then 20 chest presses IC with our packs.

Put the packs back on and finished another 17 minutes of rucking back to the parking lot.

Named our three FNGs – Matlock (Lansbury’s 2.0) and Trilogy and Suave (Toto’s 2.0s), finished with a COT and Name-a-rama, then enjoyed a breakfast of bacon, eggs, coffee, juice and milk in the parking lot courtesy of Toto, Muck, Oshag, Axeman and others.

End in COT

Location: Gridlock
Date: 2020-08-13
Weather: Clear and comfortable

Q: 49er
PAX: 7 – 49er, Possum, Sous Vide, Axeman, TStark, Oshag, Muck

Warm-O-Rama
Today’s Q was brought to you by the award winning music of ‘Hamilton’ and inspired by a beatdown from F3 Omaha.

My Shot – 5:33
20 (IC) Sun Gods – 10 forward, 10 backward
20 (IC) Monkey Humpers
20 (IC) Abe Vigodas
20 (IC) Grass Grabbers

Right Hand Man – 5:21
Mosey around the parking lot 1.5 laps to the coupons

Tha Thang
1. Wait for It – 3:13
SSHs to the verse; Merkin on each ‘Wait’

1. Guns and Ships / Yorktown –6 min AMRAP Circuit

All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music. Approx. 30 seconds each set

Air Squats
Curls
Air Squats
Overhead Presses
Air Squats
Triceps
Air Squats
Curls
Air Squats
Overhead Presses
Air Squats
Triceps

1. What’d I Miss – 4 min
   Put the coupons back and mosey to the tennis courts

2. Cabinet Battle #1/Room Where it Happened – 8 min
   -PAX lined up at one end of the courts:
   -CRAB WALKS across two courts and back.
   -BEAR CRAWLS across 3 courts and back
   -SPRINTS across 4 courts and HIGH SKIP back

3. Hurricane / Who Lives, Who Dies… – 6 min
   This is where the CHANGE comes from. 6 minutes of Mary got short-changed and we only did 4 minutes due to time.

4 minutes of Mary:
All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music.

1min each
-LBC
-Box Cutters
-BBS
-American Hammers

End in COT

Location: Gridlock
Date: 2020-07-25
Weather: Low 70s and clear skies

Q: 49er
PAX: 9 – 49er, Mule, Yanni, Raquel, Sous Vide, Radio, Count Chocula, Muck, Axeman

Warm-O-Rama
Plank stretches
Grass grabbers x20 IC
Monkey bumpers x10 IC
SSHs x20 IC

Tha Thang
YHC has been missing a good poker game, so I decided it was time for another F3 Poker Run.

After warmup and name-a-rama, we split into teams of 3 HIMs, with the goal of finding two others who could run/walk at a similar pace. Next, we took off for a 2.4mi lap around the park. Teams stayed together, stopping every half-mile for a card and PT.

Each team drew a card and did the exercise for that card together.

Exercises:
–Hearts: Catalinas
–Spades: Merkins
–Diamonds: Mountain Climbers x2
–Clubs: Plank Jacks x2

–Card counts
–2-5 = 5 reps
–6-9 = 10 reps
–10-K = 15 reps
–A = 20 reps

After returning to the flag and drawing our fifth card, YHC gave the teams 2 chances to exchange cards.

Chances to exchange a card:
-1 lap around the parking lot together
-50 box cutters each

Final betting
-All teams did the box-cutters to exchange a card. The team of 49er/Mule/Raquel drew a 5❤️, giving us draws to both a straight and a flush, so we took the extra lap hoping to get lucky, but came up empty.

• The betting started with all teams anteing 10 burpees.
  -Muck/Yanni/Axeman weren’t too proud of their hand and checked.
  -Sous Vide/Radio/Count Chocula were really proud of their hand and raised the bet to 30 burpees.
  -Having missed all of our draws, 49er/Raquel/Mule folded and Muck/Yanni/Axeman did the same.
  -Winners did half the pot (5 burpees) and revealed a pair of Jacks. The other two teams took the full 10 burpees.

End in COT

Location: Gridlock
Date: 2020-07-16
Weather: 76, clear and a little muggy

Q: 49er
PAX: 7 – 49er, Sous Vide, Incognito, Muck, Zebra, Lansbury, Lincoln Log

Warm-O-Rama
30 seconds each:
https://www.youtube.com/watch?v=4jCDjnzI6W0
Video courtesy of Bonhoeffer, F3 South Charlotte)
Knee hugs
Quad pulls
Pigeon pulls
Finkle swings
Reverse lunge w/ twist
Michael Phelps / Fly press

Then
15x Hillbilly Squats IC
20x SSHs IC

Tha Thang
Mosey to the bottom of the scoreboard to the music of the Beatles for Thang 1: Ladders

4 rounds of ladders on the hill starting with 1 at the bottom, 2 at the top, 3 at the bottom, working up to 5, and back down to 1 at the bottom. 1-2-3-4-5-4-3-2-1

After Sous Vide’s creative Q on Tuesday, YHC promised there would be no burpees today. I never promised we wouldn’t do parts of burpees.

Round 1: Merkins
Round 2: Bobby Hurleys
Round 3: 2x Copperhead Squats
Round 4: 4ct Mountain Climbers

Mosey to the basketball court baseline for Thang 2: Suicides. 4 lines – free throw, midcourt, opposite free throw, opposite baseline.

Round 1: Suicide w/ a line touch
Round 2: Suicide w/ 5x gas pumpers at each line
Round 3: Suicide w/ 5 Catalinas at each line
Round 4: Bear crawl suicide; run out, bear crawl back from each line

End in COT

Location: Gridlock
Date: 2020-06-18
Weather: Clear and comfortable

Q: 49er
PAX: 2 – 49er, Incognito

Warm-O-Rama
YHC has really been struggling to get up in the morning and get back into a pre-COVID routine 3-4 days a week. I welcomed the excuse to get up since it was my day to Q, but I was lacking creativity. After a short search of backblasts to borrow from other Pax, I decided to go back to the hill sprints I know and hate.

-Stretch OYO w/ 5 principles
(Interesting note: both of us struggled to remember ‘Peer led in a rotating fashion’)
-Walkout to a plank for stretches
-Grass grabbers x20 IC
-Hillbillies x20 IC
-Lineup for:
–Frankensteins
–Pigeon pulls
–Butt kickers
–High knees

Tha Thang
-Mosey to the base of the scoreboard for 11s
-BBS at the bottom / Merkins at the top
-Finish at the top

-Line up at the 1st light pole. Sprint to midfield.
-10ct. Sprint back.
– x3

-Flutters x30 IC
-Gas pumpers x30 OYO

-11s round 2 starting at the top
-Air squats at the top / Merkins at the bottom
-Finish at the top

-Mosey from the top to 3/4 length of field
-20 forward lunge walks
-Mosey to the end of the fence, out the gate and back to the flag.

End in COT

Location: Gridlock
Date: 2020-05-21
Weather: 52 and clear

Q: 49er
PAX: 5 – TStark, Muck, Raquel, Bagman, 49er

Warm-O-Rama
6 minute warmup:
*3mins of stretching
*30 SSH’s
*20 merkins
*30 squats

Tha Thang
Tennessee Triplets – 3 sets of each pair, then move on to the next…

1 min on, 30 off:

Round 1 (x3)
Burpees
WWI’s (sit-up – legs straight, arms over head)

Round 2 (x3)
Squats
Merkins

Round 3 (x3)
8 count body builders (burpee w/ a plank jack)
Flutter kicks

Round 4 (x3)
Burpees
Reverse lunges

Pax ran out of time for additional Mary on the pre-blast

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-09
Weather: Breezy and 54 deg F

Q: 49er
PAX: 7 – 49er, TStark, Zebra, Genesis, Raquel, Bagman, Muck

Warm-O-Rama
YHC was glad to get the technical difficulties of running two screens out of the way before the actual beat down started, but only just barely.

5-minute Warmup:
-Michael Phelps
-Arm circles in both directions
-Upward dog stretch
-Downward dog stretch
-20 Imperial Walkers – 2-is-1 OYO
-20 Squats OYO

Tha Thang
4-round Tabata
-8 exercises
-50 seconds on/15 seconds off
-1 minute between rounds

1. Speed Skaters
2. American Hammers
3. Mountain Climbers
4. Calf Raises
5. Merkins
6. LBCs
7. Shoulder Presses
8. T-Jacks

End in COT

Location: Gridlock
Date: 2020-03-19
Weather: 60s and cloudy; no rain

Q: 49er
PAX: 8 – MisterSlate, Ping, Muck, Oshag, Incognito, Raquel, Sous Vide, 49er

Warm-O-Rama
Various stretching
SSHs x20 IC
Frankensteins
Serpentine mosey through the parking lot

Tha Thang
SMASH Ladder
After the run and instruction, Pax spread out to crosswalks on each level of the lot, one HIM per crosswalk to maintain a safe distance.

YHC started the mosey while Pax did the move for their starting station. When I arrived at the first station, it started a waterfall move, with each HIM rotating to the next spot when the man behind him arrived. The last man ran to station 1 and so on…

Lower Level – San Antonio Shuffles (RL lunge, LL lunge, burpee, plank jack, repeat), 1 station

Level 2 – Merkin choice, 2 stations

Level 3 – Am-Hams, 2 stations

Level 4 – Squatting Hillbillies, 2 stations

We made it through 3 full circuits through the parking lot.

Welcomed FNG MisterSlate!

End in COT

Location: Gridlock
Date: 2020-02-06
Weather: Upper 30s and overcast but calm

Q: 49er
PAX: 5 – 49er, Sous Vide, Oshag, Muck, Boo Boo

Warm-O-Rama
The morning Q comes courtesy of a little stroll through the F3 Louisville backblasts with a late-night playlist from Amazon Music. YHC was expecting cold rain and got an alert from WeatherBug to seek shelter due to lightning strikes but we had a pretty good, mild morning for early February.

We started in the lot with a round of stretching and warmups:
Plank / Downward dog
Frankensteins
Pigeon Pulls
SSHs x25 IC

Serpentine mosey through the lot to get coupons. Stop at each crosswalk for 10 squats.

Tha Thang
Next, we circled up in the shelter with our coupons for the remainder of the WO, aided by a late-night pop/hip-hop playlist:

1.Manmakers x10 IC
2.Head, Shoulders, Knees and Toes x25 IC
3.Squat Potato – 2 coupons for 1min each way
-Pax held a squat in an outward facing circle and passed 2 coupons for a minute in each direction.
4.Calf Raises with Coupon x35 IC
5.Cut a Flip w/ Wide Grip Merkin for 1 minute
-Pax alternated 5 BBS / 5 Merkins AMRAP
6.Elf on a Shelf x20 OYO each side
7.Cut a Flip w/ Diamond Merkins for 1 minute
8.Lion King x20 OYO each side
9.Pass the Potatoes – 2 coupons for 4 minutes, alternating direction every minute
-Pax sat in a circle with their backs to each other. We then passed the coupon in alternating directions. Think American Hammer + Squat Potato
10.Cut a Flip w/ standard Merkin for 1 minute
11.Manmakers x10 OYO
12.Squat potatoes w/ 2 coupons – 4 minutes, switching direction about every minute (“Give Me Everything” by Pitbull)

Having completed a real backbreaker and wondering if I had any Advil at home, we put the coupons away and moseyed back to the lot.

End in COT

Location: Gridlock
Date: 2020-02-01
Weather: 36 and misty

Q: 49er
PAX: 14 – 49er, Bagman, 3rd Shift, Sushi, Raquel, Incognito, Radio, Oshag, Axeman, Kisses, Hertz, Lansbury, Juul, Sous Vide

Warm-O-Rama
Warm-ups:
Plank / name-a-rama / 5 principles
Downward dog – calf stretch
Runners stretch
Knee hugs / pigeon pulls
Grass grabbers x20 IC

Mosey to the football field by way of the road

Tha Thang
With winter in full swing in America, the jock culture has transitioned from throwing a football around outside to watching college basketball on the tube and at least thinking about getting ready for spring and the beach. Avid lifters may be bundled up in sweats at the gym or if they are working out in the garage, they’ve added a space heater or an extra layer of clothing.

But there is a hardy group of athletes – besides the men of F3 – who live for those winter months when the ground is covered in white as far as the eye can see – those who smile broadly at the season’s first snowflake while others frown and head inside to throw another log onto the fire. Some of these winter athletes ski, some snowboard, and some skate, but the winter sports practiced by the biggest, strongest, and fastest athletes is sledding.

Olympic bobsledders prove their worth in a combine – a test of speed and strength including sprints, squats, the two-handed shot toss and the broad jump along with other exercises. Today’s F3 combine combined all 4 of these moves.

Round 1:
15 yd sprint
40 coupon squats
20yd coupon toss – underhand with 2 hands
10yd broad jumps

Round 2
30 yd sprint
40 coupon squats
20yd coupon toss – underhand with 2 hands
10yd broad jumps

Round 3 – repeated twice
45 yd sprint
40 coupon squats
20yd coupon toss – underhand with 2 hands
10yd broad jumps

After the combine, the Pax split into teams of 3 or 4 for bobsled races. Starting on the line, all teams completed:

40yd sprint
15yd bear crawl single file
15yd low crawl (extra fun on a muddy field) single file
15yd crawl bear to the finish line single file

We ran 4 races with a different exercise between them.

Race 1 then Pax did 15 burpees
Race 2 then Pax did 3 rounds of hill runs (2 burpees at the bottom of the hill, Bernie up the hill, 2 burpees at the top, and mosey down)
Race 3 then Oshag led us in T-jumps x20 IC
Race 4

Today was a reminder that we’re all man enough in God’s eyes. The enemy uses comparison to make us feel like we’re not as good as the guys we see on TV every week, or he uses lies to bolster our pride too much, but we each have a calling of our own and we can be a hero to other men just in showing up each day.

End in COT

Location: Gridlock
Date: 2020-01-16
Weather: Upper 30s and clear

Q: 49er
PAX: 7 – 49er, Muck, Axeman, Boo Boo, Incognito, Sous Vide, Red Flanders

Warm-O-Rama
YHC read the below description of the event of February 7th, 2007 while PAX did some light stretching:

Feb. 7, 2007 Helicopter down in Anbar Multi-National Force – West PAO CAMP FALLUJAH, Iraq –A Marine CH-46 helicopter went down in Al Anbar Province this morning while conducting routine operations. All seven crewmembers and passengers on board were killed in the crash. DoD Release: Crash was determined to be a result of enemy action in Al Anbar province, Iraq

Petty Officer 1st Class Gilbert Minjares Jr.
Petty Officer 3rd Class Manuel A. Ruiz
Capt. Jennifer J. Harris
1st Lt. Jared M. Landaker
Sgt. Travis D. Pfister
Cpl. Thomas E. Saba
Sgt. James R. Tijerina

Tha Thang
Station 1
Petty Officer 1st Class Gilbert Minjares Jr.

30 hand release push ups IC
30 ~ 4 count Mountain Climbers IC
Repeat

Between each “station”, Pax moseyed to the end of the parking lot, up to the next row, and back around to the starting point.

Station 2
Petty Officer 3rd Class Manuel A. Ruiz

30 Jump Squats OYO
30 ~ Four count bicycle crunches IC
Repeat & mosey

Station 3
Capt. Jennifer J. Harris

1⁄2 PAX Planks
While 1⁄2 does 25 Bobby Hurley’s then switch
Repeat so everyone planks twice and does 50 Bobby Hurley’s (number was supposed to be 100, but we realized how similar Jump Squats and Bobby Hurleys are and knew we would be short on time.)

Station 4
1st Lt. Jared M. Landaker

Moseyed to the shelter wall for a new move – Sunday Mornings, consisting of:
-Wall sit while doing 10 overhead presses or overhead claps while pressing your arms flat against the wall
-5 donkey kicks
-Balls-to-the-wall vertical shoulder press (feet up on the wall, body vertical with hands on the ground)

Pax attempted 5 of these before moseying back to the start.

Station 5
Sgt. Travis D. Pfister

50 SSH
10 Burpees
Repeat and went on to Station 7 due to the time

((((Station 6 – Skipped due to lack of time
Cpl. Thomas E. Saba
25 lunges each leg
Bear Crawl (keep low and level) to mid field from side
Repeat 25 lunges and Bear Crawl back to side line))))

Station 7 Sgt. James R. Tijerina

30 Big Boy Sit Ups OYO
30 Two count Shoulder Taps OYO
Repeat

Prayed for several local concerns as well as those who follow God’s calling into harm’s way. May we all have the strength to follow wherever He leads us every day.

End in COT

Location: Gridlock
Date: 2019-12-26
Weather: 44 deg F & clear

Q: 49er
PAX: 5 – 49er, Sous Vide, Zebra, Axeman, Incognito

Warm-O-Rama
Stretching OYO
Shadow boxing
Grass grabbers 20x IC
Plank Jacks 15x IC
Copperhead squats 15x IC

Mosey to the coupons by the baseball field

Tha Thang
Pax collected 1 coupon and formed a line to carry it. Pax in the front carried the coupon to set the pace. Pax in the rear did 2 merkins, sprinted to the front, and took the coupon. Incognito offered to carry the coupon the whole way, but we didn’t want him to have all the fun!

Pax carried the coupon from the baseball field back the way we came from the lot (approx. 1/2 lap) and then on to the base of the hill at the football field.

Next up, we put our heads together and tried to figure out how to divide 5 HIMs by 2. Ended up with one pair consisting of Incognito and Axeman, and a trio of Zebra, Sous Vide and YHC for a Bear Crawl 1-2-3:

Pax 1 bear crawled up the hill and moseyed down while Pax 2 did the move, then switched and repeated until they hit the numbers. The trio added 50% to each number below.

Merkins 100x
LBCs 200x
Squats 300x

Pax relay-carried the coupon back to the baseball field after complaints from Incognito that we carried it and didn’t even use it!

After returning the coupon, Pax hit their 6 in the shelter for Mary.

Freddie Mercuries – 90 seconds
Pretzel Crunches – 90 seconds, switched legs halfway
Bay City Scissors – Alternating 4ct flutter w/ 4ct scissor – 90 seconds
BBSU’s – 20x IC

Mosey back to the flag

End in COT

Location: Gridlock
Date: 2019-12-12
Weather: Clear and 21 deg F; no wind and lots of moonlight

Q: 49er
PAX: 4 – 49er, Madoff, Sous Vide, Incognito

Warm-O-Rama
Walkout plank & hold
Bring right foot up by the right hand
Keep the left hand down – right hand up
Switch feet
Walk it back up
Grass grabbers x15 IC
SSHs x20 IC
Mosey along the path to the playground

Tha Thang
YHC put together a Christmas rock and rap playlist and a set of timers to help us pass the time. The work consisted of 3 8-minute rounds following the same pattern of an arm move, a leg move and an ab move:

Exercise 1 – 30 secs – 10 off – 30 secs – 10 off
Exercise 2 – 30 secs – 10 off – 30 secs – 10 off
Exercise 3 – 30 secs – 10 off – 30 secs – 20 off
Repeat

The Pax made use of the new Shillito playground equipment and benches for the exercises.

Rd 1 – Tricep dips – Air squats – AmHams
Rd 2 – Pull-ups – Side lunges – LBCs
Rd 3 – Decline Merkins – Lunges – BBSs

When it was all over we debated the direction of the end of the fence, then made our way back to the flag by way of the longer road route.

YHC was probably happier with the quality of the playlist than the actual workout. Should you need it for a dinner party or cocktail gathering, feel free to use it:

Amazon Music: Xmas Q
https://music.amazon.com/user-playlists/55fa2b6f18574c24856f9f6abecd660bsune?ref=dm_sh_9aGExGidPU01hHB6fg0f2Oetb

End in COT

Location: Gridlock
Date: 2019-11-14
Weather: Cold and clear, 25 degrees

Q: 49er
PAX: 5 – 49er, Axeman, Sous Vide, Incognito, Zebra

Warm-O-Rama
Arm Circles while jogging in place
SSHs IC x20
Grass Grabbers IC x15
Mosey to the top corner of the parking lot where the coupons are kept

Tha Thang
Full bicep curls w/ coupon – 50 secs on / 10 secs off for 5 minutes

After they were done complaining about the 50-10 timing, Pax moseyed (mosied??) to the bottom of the parking lot, across to the 2nd set of steps, then up and back to the coupons.

Coupon squats – 50 secs on / 10 secs off for 5 minutes

Less complaining this round, same moseying. To pacify Incognito, YHC relented and changed remaining tabatas to 45 on / 15 off.

King Kongs – coupon squat, bicep curl, and overhead press – 45 secs on / 15 secs off for 5 minutes.

Repeat mosey.

Merkins – 45 on / 15 off for 5 minutes

Repeat mosey.

Mary: 1 5-minute round of 45-on / 15 off
BBSs – American Hammers – BBSs – Hammers – BBSs

Put the coupons back where we found ’em.

End in COT

Location: Gridlock
Date: 2019-10-22
Time: 05:30 am
Weather: Nice fall morning

Q: 49er
PAX: 4 – 49er, Ooze, Incognito, Zebra

Warm-O-Rama
Arm Circles and curb stretches OYO before moseying to the coupons

Tha Thang
YHC was looking for a beatdown that could be easily modified for a rainy day under the shelter, so I borrowed this one from Nice ‘n Easy @ F3 Cincinnati. Fortunately, the weather cooperated and we were able to stay in the parking lot.

All exercises completed with a coupon. Some done IC, but most OYO

1 LAP around parking lot (burden block carry)
10X MANMAKERS
25X LBC (li’l block crunches) w/ coupons overhead
25X INCLINE MERKINS (on block)
20X GOBLET SQUATS (shoulder width)
10X SKULL CRUSHERS

1 LAP
10X MANMAKERS
25X FLUTTERKICKS (block overhead) IC
25X DECLINE WIDE MERKINS (feet on block)
20X GOBLET SQUATS
10X SKULL CRUSHERS

1 LAP
10X MANMAKERS
20X HAMMER BLOCKS IC
30X UNEVEN MERKINS (on block – 15 per side)
20X GOBLET SQUATS (super wide)
10X SKULL CRUSHERS IC

1 LAP
20X HEAVY DOLLIES IC
20X HAMMER BLOCKS EACH SIDE
1MIN OF HEAVY FREDDIES

YHC was glad to be Q’ing this morning. Last year I was in pre-op waiting for my gastric bypass surgery and carrying the equivalent of 4 coupons in extra body weight. Today was a great anniversary!

End in COT