Author: F3LexKY Admin

Location: ao_gridlock
Date: 2024-09-30
Weather: No wind, damp, 16°C

Q: Flu Shot
PAX: 5 – Snowflake, Sous Vide, Muck, Hoser, Flu Shot

Warm-O-Rama
None, got after it

Tha Thang
Rucked ccw from start to neighborhood corners to pullup shelter to pool parking lot and back to start. Carried the flag, an 8lb medicine ball, and a coupon w us. Stopped a baseball fence for 1 minute wall sit and 1 minute plank. Stopped at shelter for 2 rounds of 20 squats, 20 incM, 20 table shrugs, and 20 decM.
At COT mentioned a number os us traveling this week, as well as prayers for people including family affected by the storm and flooding.
Muck prayed us out.

End in COT

Location: ao_black_ops
Date: 2024-09-28
Weather: 63F and Moist

Q: Stache
PAX: 2 – Stache, Firefly

Warm-O-Rama
20 Merkins
20 LBCs/Big Boys
20 Dying Cockroaches
20 Cockroach Resurrections

Tha Thang
Railroaders!
Split into 2 groups.
1st Round – One group performs 30 overhead presses, second group planks for the duration. Alternate.
2nd Round – One group performs 30 curls, second group holds Al Gore for the duration. Alternate.
3rd Round – One group performs 30 dips, second group performs flutter kicks for the duration. Alternate.
4th Round – One group performs 30 bent over rows, second group lunges for the duration.

Completed nearly two rounds of this with a Firefly jog thrown in for good measure.

End in COT

Location: ao_easy_day
Date: 2024-09-26
Weather:

Q: G. Shower
PAX: 2 – G. Shower, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, squats and SSH. Did 3 burpees for the 3 good mornings we received

End in COT

Location: ao_black_ops
Date: 2024-09-21
Weather: I thought it was a bit stuffy

Q: Flu Shot
PAX: 4 – Flu Shot, Firefly, Bettis, Pigskin

Warm-O-Rama
Stretched a bit, then got into it

Tha Thang
Diego consisted of 100 merkins, 150 OHP, 200 LBC, 250 curls, 300 goblet squats split bt partners. Partner ran up the hill and back. Completed the day w a few Marys. Discussed Rucktober, as well as the 2ndF of F3 brotherhood across different farflung AOs, and how that mirrors the brotherhood we have in Jesus. Firefly prayed us out.

End in COT

Location: ao_gridlock
Date: 2024-09-21
Weather: Cloudy, but beautiful

Q: Dr. Quinn
PAX: 8 – LeBron, Incognito, Splitter, Subject Matter, Hoser, No Mas, Radio, Dr. Quinn

Warm-O-Rama
Side staddle Hops
Grass grabbers
Michael Phelps
Frankenstines
Butt Kickers
Pigeon Pulls
Scoops

Tha Thang
Split up into 3 groups. PAX picked exercise and performed absolute most that could… then lapped the parking lot. On returning, PAX needed to repeat the exercise but increase the reps by 2, in order to break their prior record. Next exercise performed to maximum, then lapped the parking lot, then broke their record by 2. Then rotated through the Stops in the same pattern… breaking their personal records for the day.

Stop 1Man Makers
Overhead press
Bent Over rows
Copperhead Squats

Stop 2
Bench Press
Curls
Flutter Kicks
American Hammers

Stop 3
Big Boys
Mercans
Dips
Squats

End in COT

Location: ao_moco
Date: 2024-09-21
Weather: 71 and nice

Q: G. Shower
PAX: 3 – G. Shower, Tonka, Gwazi

Warm-O-Rama
Warmed up muscles for Nordic work

Tha Thang
300 group reps while one Pax ran around lap around AO while Vikings music pumped us up!

V-V Ups
I- incline Merkins
K- Kicks of a Donkey
I- Incline Overhead Presses
N- Nightclubs of Morocca
G- Gas Pumpers

End in COT

Location: ao_sherwood
Date: 2024-09-20
Weather: 65 and clear

Q: Cowbell
PAX: 5 – Cowbell, Oshag, Steve-O, Buzz Kill, Flu Shot

Warm-O-Rama
We started rucking to warm up

Tha Thang
Catch up ruck with squats, Tony Delks, walking lunges, mercans, and ruck swings for PT. Finished with 6 burpees for friendly runners. Added some planks, Peter Parkers, and light stretching to fill out the remaining time.

End in COT

Location: ao_easy_day
Date: 2024-09-19
Weather: 60

Q: G. Shower
PAX: 3 – G. Shower, Gwazi , Tonka

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, squats and ssh

End in COT

Location: ao_gridlock
Date: 2024-09-17
Weather: Nice, gloomy, w no rain

Q: Flu Shot
PAX: 13 – Flu Shot, Incognito, LeBron, Princess Peach, Bubbles, Buzz Kill, Cowbell, Steve-O, Sous Vide, El Baño, Oshag, Circle K, Hoser

Warm-O-Rama
Stretched, then stretched a bit more at Steve-o’s behest; carried coupons to the field

Tha Thang
Tucked away in Tom Petty’s secret house’s basement closet crawlspace was found a scrap of paper describing this exercise set, which became the impetus for his hit song “WAITING is the hardest part.”
W – Warrior arms
A – angle ups
I – imperial walkers
T – turn signals
I – imperial blockers
N – no surrenders
G – gaspumpers
All x10 – pax could do 2as1 if they wanted to, Q did not care
After each set, pax were to run around the football field doing a decreasing number of merkins at each corner starting w 16, 15, 14, 13, then another set, then 12, 11,10, 9, and so forth. However, pac were interrupted at the 14 corner w a musical challenge – Flower by Moby – and at the 12 corner – The Rockafeller Skank by Fatboy Slim – thus ending after the 3rd set. Took coupons back, added on 15 HRMs for good measure, and called it a day.
2ndF – discussed upcoming Rocktober and new shirt order
3rdF – discussed John study and the importance of Jesus as our example and taking that out into the world
Oshag prayed us out

End in COT

Location: MoCo
Date: 2024-09-14
Weather: 65

Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi

Warm-O-Rama
Static stretches

Tha Thang
One minute of work, rotate to next station, repeat until 2 reps done, then cardio.

1- Curls, big boys, SSH, Bernie
2- Coupon chest press, Flutter Kicks, step ups, bear crawl/crawl bear
3- Coupon overhead press, plank, High knees, mosey/jailbreak

Repeato

End in COT

Location: Sherwood
Date: 2024-09-13
Weather: 65 and cloudy

Q: Cowbell
PAX: 7 – Cowbell, Bootlegger, Muck, Buzz Kill, Flu Shot, Golden Shower, Oshag

Warm-O-Rama
nope

Tha Thang
Rucked around the Arboretum trail while taking turns carrying 45lb dumbbell. Stopped three times for PT: (1) 20 ruck swings and 20 mercans without ruck; (2) 20 squats and 10 mercans with ruck; and (3) 10 burpees without ruck.
We did 6 more burpees at the parking lot for the three runners who gave us a “good morning”. We also did a couple rounds of core stuff until time ran out.

End in COT

Location: Sherwood
Date: 2024-09-11
Weather: Perfect

Q: Buzz Kill
PAX: 4 – Buzz Kill, Steve-O, Sous Vide, El Baño

Warm-O-Rama
SSH, high knees, butt kickers

Tha Thang
Mosey to the CBH parking garage. Climb 10 flights.

Sort of did 7s.

35 SSH
run down 1 flight
Back up the ramps

30 SSH
run down 2 flights
Back up the ramps

Repeato

Q got through 6 rounds I think and then met the group on the way back up the ramps. We took the elevator down and moseyed back to parking lot.

2 minute low plank.

End in COT

Location: Black Ops
Date: 2024-09-07
Weather: Brisk and Beautiful

Q: Stache,Flu Shot,Firefly,The Cheat
PAX: 1 – Stache

Warm-O-Rama
Stretch it out
– SSH (Side Straddle Hops) – Jumping Jacks x 10
– Merkins x 10
– Superman / Banana x 10 (from P90X) called by Q

Tha Thang
Box of Chocolates – you never know what you’re going to get. Created a spinner for reps and exercises. Took turns spinning the wheel, did three rounds for a total of 12ish exercises.
Reps varied from 10-50
Exercises included the following:
Bonnie Blairs
Box Jumps
Burpee
Chest Press
Farmer Carry (for a 1/3 mile!)
Goblet Squats
Kettle bells
Leg lifts
Lunges
Run down/up hill and back – saw a cat
Tricep Extensions

Ab Roundup for Cooldown
– Box Cutters x10
– Penguins x 10
– Side Plank Leg Lifts x 10

End in COT

Location: MoCo
Date: 2024-09-07
Weather: 55…. Fall is coming!

Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Ghost Protocol

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, dips, and step ups.

End in COT

Location: Sherwood
Date: 2024-09-06
Weather: Low 60’s

Q: Cowbell
PAX: 6 – Cowbell, Tiny Dancer, Muck, Bettis, Swift, Buzz Kill

Warm-O-Rama
Nope

Tha Thang
Rucked through the woods and mostly stayed on mulch/dirt trails to make the loop. Ended with 4 minutes of various pax choice PT.

End in COT

Location: Gridlock
Date: 2024-09-03
Weather: Awsome

Q: Hoser
PAX: 8 – Buzz Kill, LeBron, Axeman, Sous Vide, Incognito, Muck, Circle K, Cowbell

Warm-O-Rama
Arm circles, Break the chain, Overhead triceps stretch, Bend and Hang, Downward dog, runners stretch, side straddle hops

Tha Thang
Mobile Coupon stations – 25 to 30 reps
r1 – Shoulder press
r2 – Bicpoes curl
r3 – Chest press + Big boy sit up
r4 – Bent over row

On completion of a round pax traveled with coupons on the top tier
25 step farmers carry left
25 steps farmers carry right
25 steps rifle carry
then …
Run a lap down to the bottom tier and returned to the covered area
r1 – Bulgarian squats (12 per side)
r2 – Dip (20-25)
r3 – Wall sit with arm raise (20 – 25)
r4 – Decline or incline merkins (25 – 30)

Find your coupon for the next round

Repeato when 4 rounds completed

End in COT

Location: Black Ops
Date: 2024-08-31
Weather: Not bad, warm

Q: Flu Shot
PAX: 4 – Flu Shot, The Cheat, Showcase Showdown, Chewbacca

Warm-O-Rama
Stretched, carried coupons to b-ball court

Tha Thang
Coupon work in one corner, bodyweight in opposite corner. Coupon work was Bolt 45, Colt 45, Sholt 45, and Molt 45 (admittedly non-coupon, but instead STMs, HRMs and Perfect Merkins). Bodyweight was plank jacks, People’s Air Presses, something else, and Freddy Mercuries. Transits bt corners included bear crawl, crawl bear, walking Frankenstein, lunges, rev lunges, broad jumps, side shuffle, and Karaoke. Took coupons back to start, added few rounds of Mary: boxcutters, LBCs, something else.
2ndF discussed upcoming events of Ultimate and 9/11 stairclimb and hangout.
3rdF talked about John study, and prayer requests.
End in COT

End in COT

Location: Black Ops
Date: 2024-08-28
Weather: Hot

Q: Flu Shot
PAX: 2 – Flu Shot, Golden Shower

Warm-O-Rama
Pax greeted one another and slung on their rucks

Tha Thang
Mumbkerucked 2.4mi in 45min – enjoyed the time
GS prayed us out

End in COT

Location: Gridlock
Date: 2024-08-26
Weather: Awsome. Seriously, this is the best

Q: Hoser
PAX: 6 – Sous Vide, LeBron, Golden Shower, Muck, Cowbell, Circle K

Warm-O-Rama
Pax grunted hello to each other and sort of stretched lower limb parts.

Tha Thang
Rucked the Gridlock loop stopping for 5, 10 15 (Merkin, LBCs, and squats) when benches appeared

End in COT

Location: Gridlock
Date: 2024-08-24
Weather: Beautiful morning

Q: Hoser
PAX: 10 – Cowbell, No Mas, Subject Matter, Muck, Corn Dog, Oshag, Dr. Quinn, Incognito, The Whale, Radio

Warm-O-Rama
Arm circles
Break chain
Overhead stretch left and right
Overhead tri left and right
Bend and hang
Downward dog
Runners stretch
Quad pull

Tha Thang
Pax traveled long way to pull up pagoda

5 pull-ups
10 Merkins
15 squats
Run 400 meters
20 Big boy sit-ups

Rinse and repeat X3

5 pull-ups
10 Merkins
8 per side Split squats
Run 400 meters
20 Big boy sit-ups

Rinse and repeat X2

5 pull-ups
10 Merkins
8 per side Split squats
Move a pagoda table with a partner
Run 400 meters
20 Big boy sit-ups

Move tables back

Travel back to AO and every 20 steps pax did 10 overhead claps for 10 steps all the way home.

Hold plank while reviewing principles of F3

End in COT

Location: Black Ops
Date: 2024-08-24
Weather: Plum delightful

Q: Flu Shot
PAX: 5 – Flu Shot, Showcase Showdown, Bettis, Pigskin, The Cheat

Warm-O-Rama
Stretched, Frankensteins IC, carried coupons to b-ball court

Tha Thang
Pax completed 2 sets of 11s as follows:
Set 1: cleans and Tony Delks, transit back and forth by walking lunge and rev lunges
Set 2: curls and HRMs, transit by Karaoke and/or side shuffle
Also completed one set of celebrations, then carried coupons back to start.
Pax completed SSH merry-go-round at shelter, as well as Mary exercises of Boxcutters, LBCs, SSH, and Merkins.
2ndF discussed upcoming 9/11 memorial stair climb, and hang out after.
3rdF talked about John 3 and 4, how we have to keep striving to understand and follow Jesus, even if His words seem difficult or different from what we’ve understood previously.
Bettis prayed us out.

End in COT

Location: Gridlock
Date: 2024-08-22
Weather: Cold

Q: Buzz Kill
PAX: 12 – Buzz Kill, Steve-O, Sous Vide, Oshag, Incognito, Circle K, Chum (DR), El Baño, Deacon Blues, LeBron, Muck, Hoser

Warm-O-Rama
Various

Tha Thang
Mosey to the big hill

5 trips down hill
5 no surrenders and 5 Catalina wine mixers each trip.
Bernie up

Mosey to football hill
Repeato with double wide merkins and jump squats

Mosey to basketball courts
Celebrations of Bernie. End with a bear crawl Bernie-cide

Back to flag

Merry.

End in COT

Location: Gridlock
Date: 2024-08-19
Weather: Cloudy, upper 60s. Maybe a few sprinkles.

Q: Cowbell
PAX: 11 – Cowbell, LeBron, Circle K, Tiny Dancer, Muck, Sous Vide, Oshag, Santa’s Little Helper, Chum (DR), Buzz Kill, Hoser

Warm-O-Rama
SSH IC, grass grabbers IC, Abe Vigodas IC, Frankenstein’s, walking lunges, butt kickers, Willie Mays Hays, Michael Phelps, triceps overhead and in front.

*Note — new parking and warm up area will be at the upper parking lot next to the coupon cache.

Tha Thang
Mosey’d to the football field. We did 11’s, but a little different. Perform 10 Mercans, 1 Burpee at the 10 yard line, then sprinted the remaining 90 yards. Recover walk back to the 20 yard line. Perform 9 Mercans, 2 Burpees at 20, sprint the remaining 80 yards, recover walk to the 30. Repeato until all 100 yards and 11’s have been completed.
Then PAX lined up in a single file line and did two laps around the football field of Indian relays.
Mosey’d back to flag. We ran from a skunk on the way. We did 4 minutes of PAX-choice Mary with remaining time. Muck found a dime as we walked back to cars.

End in COT

Location: Gridlock
Date: 2024-08-17
Weather: Humid summer morning

Q: Hoser
PAX: 10 – Radio, Axeman, Dr. Quinn, Incognito, No Mas, Subject Matter, Chewbacca, Muck, The Whale, Splitter

Warm-O-Rama
Arm circles
Break chain
Over head stretch left and right
Over hear tri left and right
Bend and hang
Downward dog
Runners stretch
Quad pull

Tha Thang
Travel to retrieve coupons
Travel to the Basketball court

Start at the sideline

25 thrusters
25 jump lunge
25 curls

Bear crawls to the other court near sideline
50 Side straddle hops

On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start

25 dips
25 chest press
25 bend-over rows

Duck walk to the other courts near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start

25 Big boy
25 hillbillies
25 per leg single-leg lift

High skip to the other courts near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start

Pax gathered in center court and did some things … uh
Nolan Ryan
Toe taps
Little baby sit-ups
Bird Dawg
Cow Cat – (Bro yoga)

Rinse & Repeat the exercise pattern above

Traveled back to coupon garage … every 60 steps take 10 steps while rifle carry.

Hold plank while the 5 principles of F3 were reviewed.

End in COT

Location: Black Ops
Date: 2024-08-17
Weather: Humid, but no rain

Q: Flu Shot
PAX: 4 – Flu Shot, Firefly, The Cheat, Cowbell

Warm-O-Rama
Stretched, a lot

Tha Thang
Got ready for a 3 man exercise, but then (pleasantly) surprised by the arrival of The Cheat, so we partnered for a Diego:
100 merkins
150 OHP
200 LBC
250 curls
300 squats
Ran to stopsign and back
After this, did a ring around the shelter SSH add-up: at 1st pole did 1; rotated to 2nd pole, did 2, then back to 1 and did 1; and so forth, up to 6, a total of 56 SSH.
Finished w 3 Marys: Peter Parkers, Flutterkicks IC, and boxcutters.
Cowbell prayed us out.

End in COT

Location: Sherwood
Date: 2024-08-16
Weather: Muggy

Q: Cowbell
PAX: 8 – Chum (DR), Bootlegger, Tiny Dancer, Buzz Kill, Oshag, Flu Shot, Santa’s Little Helper, Cowbell

Warm-O-Rama
OYO

Tha Thang
Catch up ruck. PT was Lt. Dans, mercans, shoulder presses, ruck swings. 15 burpees after we returned to parking lot for the good mornings we received while rucking (a few extras thrown in for good measure). Finished up with 4 minutes of Mary.

End in COT

Location: Black Ops
Date: 2024-08-14
Weather: Great, really great

Q: Flu Shot
PAX: 2 – Flu Shot, Tiny Dancer

Warm-O-Rama
Put on ruck

Tha Thang
Mumblerucked just under 3mi (probably was, but started tracking late), good time talking and sharing.
TD prayed us out.

End in COT

Location: Sherwood
Date: 2024-08-14
Weather: Nice

Q: Buzz Kill
PAX: 5 – Buzz Kill, Sous Vide, Cowbell, Bootlegger, Steve-O

Warm-O-Rama
Walked to stadium. Statics and dynos.

Tha Thang
1 group rucked around the stadium stopping to do 10squats at each corner. The other group ran 1 mile. Switch.

Injured pax only rucked. Psycho running pax ran twice.

Bootlegger lead both running groups to sub 8 min miles (according to his watch).

Walked back to parking lot. Did blast offs and tried to figure out where the name came from. Sous vide was the first to figure it out.

End in COT

Location: Gridlock
Date: 2024-08-13
Weather: Purdy good, felt warm towards the end

Q: Flu Shot
PAX: 13 – Flu Shot, Oshag, Steve-O, Santa’s Little Helper, Phantom Menace, Lonesome Dove, The Whale, Splitter, LeBron, Circle K, Axeman, Muck, Chum (DR)

Warm-O-Rama
Stretched, confused a down dog w an up dog, Michael Phelps’d then moseyed up to the coupon stash

Tha Thang
SURFING was our exercise acronym, and per the preblast it was shoulder heavy:
Shoulder press
Upright row
RDLs (2 as 1)
Freddie Mercurys (2 as 1)
Incline-a-side merkins
Nolan Ryans
Gearshift
All x10
Then pax transited from circle to the first light of the baseball shelter by means of angry bear crawl (pushing, pulling, flinging coupon), completing 10 Thrusters, ABC back to start, and repeato.
Finished w one musical challenge of Baba O’Reilly, held pax over by a minute, told them they could bill me.
2ndF: mentioned IPAX coming up, great way to really embrace the suck together; mentioned using the slack for breakfast or lunch ops to meetup and know each other better
3rdF: discussed how Jesus showed the best example of masculinity in this world, and following His example and showing that in our lives is the best way to confront toxicity in our world
Named our FNG, the story of which would double the length of this post
Axeman prayed us out

End in COT

Location: Black Ops
Date: 2024-08-10
Weather: Slightly breezy chill? Clear skies? Awwwww yeah

Q: Flu Shot
PAX: 5 – Flu Shot, Bettis, Pigskin, The Cheat, Subject Matter

Warm-O-Rama
Stretched, planked, Abe Vig- nope, Grassgrab’d, Frankenstein’d, mosey’d to basketball court

Tha Thang
Geometry Dash is a video game where the goal is to get through the level, 100%. Each second is 1%. Each level has unique music. Thus, Q found a compilation playlist of 20 songs each lasting 100 seconds each, and called out new exercise each song. Exercises included HRMs, squats, LBCs, lunge walk, bear crawl, stepups, People’s air presses, OHCs, and others. At end of compilation, completed one set of Celebrations, topped off with Rev lunge walk back across court. While moseywalking back to the start, took a minute to help clean the area. Finished w a partnership to do curls or uprights, and run up the hill, down the hill, then planked to Iron Man.
Mentioned Green family pregnancy, Subject’s aunt (?), Sparrow’s mission trip, and Bettis’s client as prayer requests. Mentioned how Jesus showed the true example of masculinity, and our goal is to know Jesus (read the bible) and show Jesus (daily life).
The Cheat prayed us out.

End in COT

Location: Sherwood
Date: 2024-08-09
Weather: Clear, 70 Deg F, 84% humidity, winds NW @ 7mph

Q: Tiny Dancer
PAX: 8 – Bettis, Bootlegger, Buzz Kill, Cowbell, Flu Shot, Golden Shower, Morpheus, Tiny Dancer

Warm-O-Rama
Nada.

Tha Thang
Pax rucked Sherwood Forest while changing ruck position every 5 minutes. Carrying technique at Pax discretion.

End in COT

Location: Gridlock
Date: 2024-08-10
Weather: Beautiful. No humidity, light breeze, sun.

Q: Dr. Quinn
PAX: 11 – Splitter, Oshag, Axeman, ThighMaster, Radio, LeBron, Baby Driver, Incognito, Showcase Showdown, Firefly, Dr. Quinn

Warm-O-Rama
Grass grabbers, Michael Phelps, Arm stretch, Frankensteins, Butt kickers

Tha Thang
Mosey to blocks.
2 rounds
5 burpees and 5 copperhead squats
15 dips, 15 step ups
20 Bench press and 20 bend over rows
Lap the parking lot- pax choice which distance

2 rounds
10 incline Mercans and 10 squats
15 curls and 15 T-jacks
15 big boys and 15 American hammers
Lap the parking lot- pax choice which distance

1 round
5 burpees and 5 copperhead squats
15 dips, 15 step ups
20 Bench press and 20 bend over rows

1 round
10 incline Mercans and 10 squats
15 curls and 15 T-jacks
15 big boys and 15 American hammers

Then split into 2 teams for relay. 2 rounds of each
10 over head press, then sprint to other end of the parking lot, next Pax turn

Once teams completed then
5 man makers and 5 bend over rows, then sprint to other end of the parking lot, next Pax turn

Returned to the flag and spent 2 min stretching on own.

End in COT

Location: Easy Day
Date: 2024-08-10
Weather:

Q: Golden Shower
PAX: 2 – Golden Shower, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and squats

End in COT

Location: Black Ops
Date: 2024-08-03
Weather: Humid 293K

Q: Flu Shot
PAX: 3 – Morpheus, Flu Shot, Eggo

Warm-O-Rama
Stretched, Abe Vigodas, Good mornings, then rifle carried coupons to basketball court

Tha Thang
Coupon workouts in one corner, body weight in opposite; transitted from one to the other in various ways.
Body weight: plank jacks, people’s air presses, drinking bird, hillbillies (musical challenge to Intergalactic)
Coupon: Colt 45, Bolt 45, Sholt 45 (upright rows, overhead presses, jerks), Molt 45 (ST merkins, HRMs, reg)
Transits: walking lunge, rev walking lunge, bear crawl, crawl bear, side shuffle, karaoke, walking Frankenstein, broad jump
Pax also encountered another musical challenge – Green Sally Up – hold squat, up on Up, down and hold on Down, ends being about 30 squats, song last 3:30
Carried coupons back to flag
Ended in COT

End in COT

Location: Easy Day
Date: 2024-08-03
Weather: 68 and cloudy

Q: Golden Shower
PAX: 4 – Ghost Protocol , Gwazi , Tonka, Golden Shower

Warm-O-Rama
Nada

Tha Thang
Rucked around AO x2, stopping occasionally to conduct some Mericans, SSH, squats, and overhead presses

End in COT

Location: Sherwood
Date: 2024-08-02
Weather: Humid

Q: Cowbell
PAX: 5 – Cowbell, Tiny Dancer, Muck, Buzz Kill, Flu Shot

Warm-O-Rama
Nada

Tha Thang
Rucked the Arboretum trail. Stopped every 8 minutes and did 1 minute of upper body exercise AMRAP (mercans, chest press, curls, rows). Finished with a couple minutes of mary at the flag. We chatted about coffee, Moka pots, Red Rocks, Breckinridge, Muck’s summer of concerts, health insurance, and the mediocrity of the MLB Central Division. I don’t recall Buzz Kill complaining one time, but I’m sure he did.

End in COT

Location: Black Ops
Date: 2024-07-31
Weather: Nice – beat the rain

Q: Flu Shot
PAX: 2 – Flu Shot, Stache

Warm-O-Rama
Nada

Tha Thang
We … rucked around the neighborhood. Came to precisely 2mi (3.3km). Blasted shoulders w coupons. Saw a cat. Ended in COT.

End in COT

Location: Gridlock
Date: 2024-07-25
Weather: Don’t remember

Q: Buzz Kill
PAX: 10 – Buzz Kill, Steve-O, Sous Vide, Incognito, Circle K, Hoser, Kennny G, LeBron, Flu Shot, Axeman

Warm-O-Rama
Various

Tha Thang
11s. Mercans, squat jumps, Superman’s, big boys?

Mosey to tennis courts. Rounds of moving forward 2 courts back 1. Goal to push to increase vo2 max. Rounds were run2/bernie1, side shuffle, and Bernie 2/run 1.

More 11s

It sounded better on paper. It was terrible. I’m old now and I failed at video taking. If you were here and I missed you, let me know.

End in COT

Location: Easy Day
Date: 2024-07-30
Weather:

Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans Squats and SSH

End in COT

Location: Black Ops
Date: 2024-07-27
Weather: Could hardly be better

Q: Flu Shot
PAX: 3 – Flu Shot, Stache, The Cheat

Warm-O-Rama
Stretched a bit, then rolled the exercise die a few times – wall sit, walking lunges, merkins, something else.

Tha Thang
Our cord of three strands went like this: one ran, one did exercise 1, one did exercise 2. When the runner came back, we swapped; we each did each exercise twice.
Set 1: merkins and squats
Set 2: thrusters and curls
Walk break
Set 3: upright row and rev lunges
Set 4: coupon chest press and jump squats
2ndF discussed Steve-o’s birthday (sorry to miss! ) as well as other potential FNGs
3rdF discussed recently Bible study as well as the upcoming study
Ended in COT

End in COT

Location: Gridlock
Date: 2024-07-27
Weather: Just right

Q: Baby Driver
PAX: 10 – Baby Driver, Muck, Axeman, Boxcar, Swift, Radio, Incognito, Dr. Quinn, LeBron, Subject Matter

Warm-O-Rama
– SSH
– Copperhead squats
– Dynamics
– Arm stretches

Tha Thang
– Mosey to coupons and head to tennis court
– Line up along the end of the tennis court
– Celebration run 1
– Baseline: 5 bentover rows
– Each court-end-line: 5 merkins
– Celebration run 2
– Baseline: 5 man makers
– Each court-end-line: 5 big boy sit-ups
– Celebration run 3
– Baseline: 5 overhead press
– Each court-end-line: 5 LBC
– Celebration run 4
– Reverse celebration from 5th tennis court, just running

Taxman joined us DR

End in COT

Location: Gridlock
Date: 2024-07-23
Weather: Nice summer mornin

Q: Hoser
PAX: 14 – Steve-O, Oshag, Zebra, Incognito, Buzz Kill, Cowbell, Axeman, Circle K, Baby Driver, Sous Vide, Ollie, Muck, Flu Shot, Eggo

Warm-O-Rama
Michal Phelps
Bend and hang
A-pagodas
Standing quad stretch
Standing hamstring stretch

Tha Thang
Pax retrieved coupons and traveled to the tennis courts

100 Moroccan Saturday nights
5 burpee buy-in
Run upstairs to the football field
25 incline merkins
25 decline merkins
Run back down

100 overhead claps
5 burpees
Run up the stairs
50 Big Boy sit-ups
Run back down

50 curls
5 burpees
Run up the stairs
25 per side single-leg lifts
Run back down

50 dips or skull crushers
5 burpees
Run up the stairs
50 American hammers
Run back down

50 bent-over rows
5 burpees
Run up the stairs
25 per side Nolan Ryan
Run back down

Pax picked up coupons and traveled. Along the way, Pax was charged with:
Left side farmer carry – 50 steps
Right-side farmers carry – 50 steps
Rifle carry – 50 steps

Following the post, Hoser stepped in a gofer hole around the coupon garage and sustained an inversion ankle sprain. No effects on the rhomboids were noted. Be careful over there!

End in COT

Location: Gridlock
Date: 2024-07-22
Weather: Winds 4 knots Moderate rain 70°

Q: Circle K
PAX: 5 – Circle K, Hoser, Sous Vide, Buzz Kill, Muck

Warm-O-Rama
Stretch OYO
Complain about precipitation
Ruck to micro coupon area

Tha Thang
Rucked 2 mile trail loop with a micro-coupon (brick) in each hand
Q called out various exercises while rucking (curls, overhead presses, lateral raises, hammer curls, seal claps, arms raised to side).

End in COT

Location: Black Ops
Date: 2024-07-20
Weather: Fanfreakintastic

Q: Flu Shot
PAX: 4 – Flu Shot, Morpheus, Stache, The Cheat

Warm-O-Rama
Stretched, welcomed FNG, went through disclaimer, repeated 5 tenets of F3

Tha Thang
We paired off and did Diego:
100 merkins
150 overhead press
200 LBC
250 curls
300 squats
In the inbetween, partner murder bunnied or murder sled along the sidewalk, then M16 (rifle) carried back.
After that, we moseyed around the skatepark, and finished w the Mary Lou Retton (balance beam).
Welcomed The Cheat!
2ndF talked about Steve-o’s birthday
3rdF talked about Bible study, mentioned Manchild’s situation, also Sparrow’s mission trip
Ended in COT

End in COT

Location: Sherwood
Date: 2024-07-19
Weather: Pretty much perfect

Q: Cowbell
PAX: 8 – Buzz Kill, Sandman, Flu Shot, Eggo, Morpheus, Sous Vide, Muck, Cowbell

Warm-O-Rama
OYO before 5:30

Tha Thang
Rucked to Commonwealth, went by Nutter/Craft football facility, then up College Way. Stopped at a parking lot and did some mercans and big boys. Continued rucking to KPP, then took a left to check out the Bell Soccer Complex (or “pitch” for you Euros), and then around the outfield fence of the John Cropp softball stadium. On the way back we had to cross a wet, boggy area and Buzzkill complained. What a buzzkill. We then rucked to the regular Sherwood parking (which is still closed). We relaxed on the brand new blacktop and basked in the glory of the new lights. While doing that, we did more mercans, big boys, and some squats for good measure. Rucked back to the flag and did 5 minutes of Pax-choice mary. We also passed around a 45lb dumbbell (not Sous Vide) while rucking.

End in COT

Location: Gridlock
Date: 2024-07-16
Weather: Winds 240 at 6 knots CLR 75°

Q: Circle K
PAX: 13 – Circle K, Incognito, Muck, LeBron, Deacon Blues, Oshag, Steve-O, Axeman, Buzz Kill, Sandman, Sous Vide, Santa’s Little Helper, Hoser

Warm-O-Rama
Arm stretches
Complaining about Incognito’s wonderful Q
Bend and hang
Quad pulls
Mosey and get yo coupons

Tha Thang
Partner up 1x PAX works other runs to end of lot

100 merkins
200 LBCs
300 squats
300 tricep press coupon
200 coupon curls
100 upright row coupon

End in COT

Location: Black Ops
Date: 2024-07-13
Weather: Pretty nice

Q: Flu Shot
PAX: 5 – Flu Shot, Stache, Buzz Kill, Biz Markie , Chewbacca

Warm-O-Rama
Lightly stretched for a few minutes, threw in a dash of SSH, little Abe Vigodas

Tha Thang
Moseyed from the parking lot to the basketball court where we did various bodyweight exercises at the corners. After completing the set of exercises, we traversed to the next corner in differing manners. After coming full rectangle, we then completed a set of celebrations, skipping the foul lines. Moseyed a loop to the PL and back, and repeato.
Ended w one unforgetable round of mary.
2ndF discussed Swift’s invite for tonight, and Steve-o’s invite for 2 weeks from now.
3rdF praised for Subject matter’s family w the newborn, praise and prayers for Sparrow’s mission trip, prayers for health. Buzzkill led us out.

End in COT

Location: Easy Day
Date: 2024-07-13
Weather: 70 and sunny

Q: Golden Shower
PAX: 4 – Golden Shower, Ghost Protocol , Tonka, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, squats, and overhead presses

End in COT

Location: Gridlock
Date: 2024-07-09
Weather: Fine

Q: Buzz Kill
PAX: 15 – Buzz Kill, Incognito, Oshag, Tiny Dancer, Circle K, Corn Dog, Santa’s Little Helper, Muck, LeBron, Steve-O, Bo Peep, Sous Vide, Nelly, Kennny G, Phantom Menace

Warm-O-Rama
Arm circles. Mosey. Various.

Tha Thang
160 poker chips were spread out 3 tennis courts away. Each chip represented 10 mercans. Pax would run and pick up a chip, do 10 mercans and then return to start to deposit chip in a Tupperware container I “borrowed” from my wife.

Round 2 was squats.
Round 3 was lbc.

People complained but it felt like the proper amount of complaining. This was the main part of the workout.

There was an alternate workout that some pax participated in that was kind of just slowly jogging around and talking a lot. Tiny dancer led this part of the workout.

Welcome down range bo peep (who I correctly predicted would be jacked) and trucks.

End in COT

Location: Black Ops
Date: 2024-07-10
Weather: Overcast, w sprinkles = GLOOM

Q: Flu Shot
PAX: 2 – Biz Markie , Flu Shot

Warm-O-Rama
Stretched a bit, but then got after it!

Tha Thang
DIEGO-OOOOOOAL!
Look it up on Exicon.
Talked about the fútbol tournaments going on.
2ndF talked about Swift’s invite and lunch opportunities.
3rdF talked about Bible studies, Sparrow’s mission trip.
Sent email for Slack invite to Biz.

End in COT