Location: MoCo
Date: 2024-04-27
Weather: Finally a 63 degree day!
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Oyo
Tha Thang
Since Golden Shower will be downrange next Saturday, we are celebrating Derby Day a week early
Conducted 300 reps as a group of each exercise while one Pax ran around AO
Doggie Paddles
Elf on the Shelf (weighted)
Ranger Mericans
Big Boys
Y Squats
Dying Roaches
Alt Shoilder Taps
Y Squats
End in COT
Location: Sherwood
Date: 2024-04-19
Weather: 62 and drizzling
Q: Cowbell
PAX: 8 – Bootlegger, Oshag, Muck, Swift, Boxcar, Bettis, Buzz Kill, Santa’s Little Helper
Warm-O-Rama
Started rucking
Tha Thang
We rucked to the Central Baptist parking garage and up the stair well (10 flights) to the top level. We did an additional warm-up of SSH and Abe Vigodas. Then we paired up. One partner worked towards 100 Mercans while the other partner had a choice of running down 5 flights of stairs and back up OR rifle-carrying their ruck across the parking garage, down another set of stairs, and back across the parking garage to their partner. Once partners completed 100 Mercans, we did the same thing again except partners completed 200 sit-ups.
We were running a little late, so we named our FNG “Deacon Blue” while we rucked back. Welcome Deacon Blue!
Ended in COT!
P.S.
After COT, Oshag realized that Little Santa’s Helper was no where to be found so we all panicked and ran/walked/drove back to the parking garage to look for everyone’s favorite PAX of all time. THANKFULLY, she was located – the ground level door to the parking garage stairwell closed before she followed us out (so she was stuck in the parking garage) and we didn’t realize she had been left behind. Scary and tense moments! Oshag’s punishment is 1000 burpees OYO.
End in COT
Location: Gridlock
Date: 2024-04-15
Weather: Clear and 60
Q: Cowbell
PAX: 10 – Muck, Swift, Circle K, Buzz Kill, Tiny Dancer, Corn Dog, Flu Shot, Hoser, Sous Vide, Cowbell
Warm-O-Rama
Nada
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch back up with group. Repeat until all PAX had done the designated PT.
PT included: 20 squats, 15 mercans, 10 ruck swings, 20 walking lunges.
PAX returned to flag and completed 15 burpees as a consequence of three friendly runners. We had a little time remaining, so we also did 25 LBCs.
End in COT.
End in COT
Location: Easy Day
Date: 2024-04-13
Weather: 42 and just fine
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Buc-ee, Tonka
Warm-O-Rama
N/a
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and squats… and avoiding stepping on worms
End in COT
Location: Gridlock
Date: 2024-04-06
Weather: 36°
Q: Corn Dog
PAX: 21 – Chewbacca, Flu Shot, Oshag, Axeman, Radio, Muck, 49er, Jello Shot, Bam, Subject Matter, Molar, Morpheus, Swift, Boxcar, Corn Dog, Armstrong, Buzz Kill, Ricky Bobby, Eggo, Cowbell, Dr. Quinn
Warm-O-Rama
Side straddle hops
Abe Vigodas
Moseyed with coupons to top of football field hill by sidewalk
Laid coupons in a row
Tha Thang
Bernie Sanders up hill
Coupon cache at top of hill:
Combo of
-overhead presses
-Weighted squats
-bent over rows
-Upright rows
-RDL’s
Mosey to bridge:
– 10 big boys sit-ups
Mosey back to bottom of hill at football field
Repeat
Please forgive any typographical errors as I am typing this from my cellphone.
End in COT
Location: Black Ops
Date: 2024-04-06
Weather: 33 and frosty, but all in all, beautiful
Q: Golden Shower
PAX: 3 – Golden Shower, Buc-ee, Gwazi
Warm-O-Rama
Static OYO
Tha Thang
Deck of death for time. PAX came to Qs house since Qs M was outta town and 2.0s needed a parent on property….
End in COT
Location: Sherwood
Date: 2024-04-05
Weather: Too chilly for Buzz Kill’s liking
Q: Armstrong
PAX: 6 – Buzz Kill, Splitter, Steve-O, Swift, Tiny Dancer, Armstrong
Warm-O-Rama
20 SSH IC
13 Tater Pickers IC
Tha Thang
Ruck around the Arboretum loop, pushin’ the pace hard, with a bit of jogging mixed in.
End in COT
Location: Gridlock
Date: 2024-04-04
Weather: Cold and windy
Q: LeBron
PAX: 6 – LeBron, Axeman, Muck, Steve-O, Morpheus, Flu Shot
Warm-O-Rama
Side straddle hops
Penguin jumps
Knee to chest
Quad pull
Frankensteins
Pigeon pull
Side lunge
High knees butt kicks
Tha Thang
6 min
10 reverse lunges 10 over head press
Run 100 meters
Rest 2 minutes
6 min
10 Flying squirrel
Run 100 meters
Rest 2 minutes
7 min
8 Man maker with press
Run 100 meter
Rest 2 minutes
4 minutes step ups
End in COT
Location: Sherwood
Date: 2024-04-03
Weather: Dark, misty…. gloomy
Q: Flu Shot
PAX: 6 – Flu Shot, Buzz Kill, Swift, Boxcar, Armstrong, Balbricker
Warm-O-Rama
Static stretching: arm pulls, hamstrings, quads
Tha Thang
I told the pax I came bearing gifts. The gifts were coupons, and, boy, if you could have just seen the delight on their faces. We took our coupons up to the main Arboretum parking lot, 1/4mi. Then, in honor of the Cubs 12 runs yesterday, told the pax we would do 12s – not 11 and 1, but 12 and 1. Buzzkill said but isn’t that 13s – I said I didn’t want to leave it short. Thus, we did:
High-up merkins (shoulder taps) 1
Upright rows 12
Reverse lunges 1
Thrusters 12
To transit between exercises around the PL we did:
Murder bunnies
Rifle carry
Angry bear crawls
Block burners
Like many a Cubs season, starting w high expectations, we only got to finish 3 full rounds. After trekking back to our PL, we finished time w Imperial walkers.
2nd F: discussed Swift’s desire to do a GrowRuck, thankful for Armstrong’s insight and enthusiasm. Also reminded about the Apr-20 convergence in Lagrange.
3rd F: thanks pax for showing out, faith in one another. Read VOD Eph 6:13, discussed how God’s armor does not include a backplate bc He does not expect us to run from issues, but to continue facing them, and He gave us each other as a shieldlock to stand along side and face together as needed. Thankful for safe travel. Ended in prayer, and nameteria.
End in COT
Location: Gridlock
Date: 2024-04-02
Weather: very nice actually, the storms held off until after we were done!
Q: Baby Driver
PAX: 6 – Baby Driver, Axeman, Corn Dog, Muck, 49er, Steve-O
Warm-O-Rama
Side Straddle Hops IC
Broga
Dynos back and forth across the parking lot
Tha Thang
Pax moseyed up the coupons, each pax grabbing one. All pax held their coupon over their head, and a stopwatch was started. Once one pax set their coupon down, the time was stopped. Pax ran down to the edge of the parking lot, completed 10 big boy situps, then moseyed back up to the top of the lot. Pax repeated this through multiple rounds until the stopwatch reached 10 minutes of time holding coupons in the air.
Pax returned their coupons and moseyed back to the flag for one round of mary.
End in COT
Location: MoCo
Date: 2024-03-30
Weather: Lovely
Q: Golden Shower
PAX: 4 – Golden Shower, Buc-ee, Gwazi , Tonka
Warm-O-Rama
Nada
Tha Thang
Walked around AO, swapping coupons periodically and stopped to conduct some work
Mericans
Squats
Ssh
Ww2 sus
Squat thrusts with coup
Burpees
End in COT
Location: Gridlock
Date: 2024-03-26
Weather: Wind SE 14G24 52 degrees light rain
Q: Circle K
PAX: 7 – Steve-O, Hoser, Flu Shot, Incognito, Buzz Kill, Sous Vide, Circle K
Warm-O-Rama
Arm circles (fwd, rev)
Shoulder stretch (switch)
Tricep pulls (switch)
Abe Vigotas IC
SSH IC
Tha Thang
DORA 1-2-3
Partner carries coupon around small parking lot loop
Other partner does reps, flapjack
100-Coupon OH press
200-Coupon bent over rows
300-Coupon chest press
Penalty for Coupon touching ground is 3x Burpees
10 IC flutter kicks with Coupon over chest
25 OYO leg raises with Coupon over chest
25 Coupon lawn mowers OYO (each arm)
Cool down stretching
Shoulder stretch (switch)
Tricep pulls (switch)
Back/ hip twist (elbow behind knee) (switch)
End in COT
Location: MoCo
Date: 2024-03-23
Weather: 37 and overcast
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Static
Tha Thang
F3 branded Deck of Death…. its a beast, HIMs!
End in COT
Location: Gridlock
Date: 2024-03-19
Weather: 28 degrees and clear
Q: Tiny Dancer
PAX: 10 – Axeman, Hoser, Steve-O, Incognito, Sous Vide, Buzz Kill, Tiny Dancer, Muck, Circle K, Oshag
Warm-O-Rama
In-place jog, Michael Phelps, horizontal arm stretch, butt kickers
Tha Thang
Pax paired up, grabbed a coupon, and alternated running a loop and knocking out the following: dips, curls, big boys, bird dogs, squat press, toe touch crunches, creative merkins, and rows.
Pax continued alternating until time expired.
End in COT
Location: Gridlock
Date: 2024-03-16
Weather: 37, foggy, heavy dew for wet shoe suffering
Q: Armstrong
PAX: 16 – Dr. Quinn, Hoser, Buzz Kill, Radio, Cowbell, Splitter, Subject Matter, Bam, Molar, Morpheus, Eggo, Flu Shot, Armstrong, Oshag, Bettis, Pigskin
Warm-O-Rama
30 Four-Leaf-Clover Pickers IC
Jane Fondas – 20 per side
Tha Thang
Carry Coupons to Football field
• Create 2 stacks of Coupons at base of hill.
• 10 minutes to run laps on the imaginary rainbow on the hill between the Coupon stacks.
• 2 Burpees at each end of the rainbow.
• Grab a gold coin each time you pass the Pot ‘O Gold at the top of the rainbow and put it in your pocket.
• Recover and brag about how many coins you collected.
• Repeato, but this time carry your Coupon
• 2 Man-Makers at each end of the Rainbow.
• Mosey back to Flag for 5 minutes of Mary
• Eat excellent Chocolate Chip Pumpkin Cake provided by Bang; thanks to his M!
End in COT
Location: Easy Day
Date: 2024-03-16
Weather: 38 and wet ground, but made for a nice sunset
Q: Golden Shower
PAX: 4 – Buc-ee, Golden Shower, Tonka, Gwazi
Warm-O-Rama
OYO
Tha Thang
Rucked around AO and then some, stopping occasionally to conduct some Mericans, SSH, squats, and planks
End in COT
Location: Gridlock
Date: 2024-03-14
Weather: Warm
Q: Buzz Kill
PAX: 14 – Buzz Kill, Axeman, Hoser, Sous Vide, Tiny Dancer, Oshag, Flu Shot, LeBron, Circle K, Steve-O, Muck, Incognito, Swift, Boxcar
Warm-O-Rama
3.1415 warmup exercises.
Tha Thang
Run the long way to the pull up shelter. Oshag notified me that there was a shorter route we could have taken. Did count o Rama to see how many pax survived the run. 15 made it. Odhag notified me that a count at this point was useless. Partnered up. One partner did 1 pull up, 3 mercans… 2 pull ups, 6 mercans and so on while other pax ran to squishy playground and did plyometrics. 3 burpees, 14 Bonny Blaires, 15 squat jumps (do the math). Pax then switched. Repeato until Q was tired. Run the long way back to the flag via maintenance road. Q pretended to “pick up the six” but really he just needed a walking break because he was tired. Ended with pax choice at the flag. At one point we did another count o Rama which was also useless.
Q encouraged people to consider margin in their life via a quote which can be found on mumble chatter by a guy who writes kids books about sword fighting rabbits.
End in COT
Location: Sherwood
Date: 2024-03-15
Weather: 60 and damp
Q: Cowbell
PAX: 5 – Cowbell, Oshag, Armstrong, Buzz Kill, Bootlegger
Warm-O-Rama
Side Straddle Hops IC
Tha Thang
We rucked the paved trail while taking turns carrying a 45lb dumbbell.
Had a little extra time, so we did Mercans, shoulder tap plank, LBCs, American hammers, and low plank back in the parking lot.
End in COT
Location: MoCo
Date: 2024-03-09
Weather: 55 and wet
Q: Golden Shower
PAX: 5 – Golden Shower, Gwazi , Tonka, Popeye, Buc-ee
Warm-O-Rama
OYO
Tha Thang
To prep for Daylight Savings time, we did group count to 300 of each exercise while 1 Pax did Merkins on a peg noard and timer PAX conducted 20 step ups.
Donkey Kicks
American Hammer (2is1)
Y-Squats
LBCs
Iron Hulk with Coupon (modified to 100)
Ground Pounders (modified to 100)
Hillbillies 2is1
Twinkle Toes
End in COT
Location: Sherwood
Date: 2024-03-08
Weather: 50 and dry
Q: Cowbell
PAX: 6 – Cowbell, Buzz Kill, Swift, Boxcar, Corn Dog, Tiny Dancer
Warm-O-Rama
Nada
Tha Thang
We rucked around the paved trail. Last PAX in line would drop out of line and do designated exercise with ruck. After completing exercise, PAX would double time it to catch up with front of line. Repeat-o.
We first did 10 pushups, 15 squats, and 20 ruck swings. Next rotation was 15 pushups, 20 squats, and 25 ruck swings.
We finished with 7 minutes of Mary in the parking lot, PAX choice of exercises.
End in COT
Location: Sherwood
Date: 2024-03-06
Weather: 55 + drizzle, not bad!
Q: Armstrong
PAX: 4 – Cowbell, Bootlegger, TStark, Armstrong
Warm-O-Rama
Stretching OYO
Morocan Night Clubs
Batwings
Tha Thang
Jog to stairs by Football training center.
Stretch calves against monument.
• Diagonal GrizzCalators up the standard staircase
• 3 Dips at each Terrace step on the way back down.
• Hop-up the Terrace steps OYO
• Freddie Mercuries IC: 20
• 1 Slow Inclined Merkins up each step
• Jog back to Flag
• Various exercises and parking lot laps
End in COT
Location: Gridlock
Date: 2024-03-04
Weather: 50 something and clear
Q: Cowbell
PAX: 10 – Swift, Cowbell, Oshag, Santa’s Little Helper, Muck, Tiny Dancer, Circle K, Bettis, Chewbacca, Corn Dog
Warm-O-Rama
nada
Tha Thang
Pax rucked for 15 minutes, with a couple 30 second double time intervals. Stopped at shelter for a Tabata workout. Interval consisted of 40 seconds of work (AMRAP) and 20 seconds of rest, 5 exercises each round. We completed 4 rounds.
Round 1: mercans, squats, mountain climbers, lunges, peter parkers
Round 2: ruck/kettlebell swings, imperial walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: pullups, lateral lunges, American hammers, chest press with ruck, wall sit
Round 4: shoulder press with ruck, LBCs, Bulgarian split squats, shoulder tap plank, burpees
Rucked back to flag.
Soundtrack by JJ Grey and Mofro – Country Ghetto album
End in COT
Location: MoCo
Date: 2024-03-02
Weather: 46 and wet ground
Q: Golden Shower
PAX: 4 – Buc-ee, Tonka, Golden Shower, Gwazi
Warm-O-Rama
OYO
Tha Thang
Ran thru the Deck of Death, and rolled some exercise dice til time was up. Bucee pulled both Jokers 👎
End in COT
Location: Sherwood
Date: 2024-03-01
Weather: 33 and lovely
Q: Golden Shower
PAX: 9 – Golden Shower, Gwazi , Tonka, Tiny Dancer, Bettis, Chewbacca, Cowbell, Oshag, Santa’s Little Helper
Warm-O-Rama
Static OYO
Tha Thang
Rucked around AO, being serenaded by some marching cadences about killer food, grandmothers, construction equipment and most importantly… Mr Norris. Got done with the right loop quicker than expected, so did some Indian Runs around parking lot, Follow-Me-Merkins and Big Boys, Plank, Flutter Kicks, and American Hammers.
End in COT
Location: MoCo
Date: 2024-02-24
Weather: 35 and lovely
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Buc-ee
Warm-O-Rama
Just do it
Tha Thang
4 rounds of ring of fire. 90 seconds of work, 30 seconds to move to new station. After 2 rotations of each round, mosey around AO
1- step ups
Bobby Hurley
Coupon rows
Squats
2-Bench Press
Box Cutters
Nolan Ryan’s
Plank
3- SSH
Inclined Merkins
Mountain climbers
Werkins
4-Coupon Military Presses
Coupon Curls
Decline Merkins
Flutter Kicks
End in COT
Location: Sherwood
Date: 2024-02-16
Weather: Clear and chilly
Q: Cowbell
PAX: 9 – Buzz Kill, Boxcar, Oshag, Chewbacca, Cowbell, Bootlegger, Flu Shot, Armstrong, Swift
Warm-O-Rama
Nada
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch up with group. Repeat until all PAX had done the designated PT.
PT included: 10 mercans, 20 squats, 15 wide-arm mercans, 20 plank jacks.
Finished the trail with 10 minutes left, so each PAX got to pick a PT exercise to complete until the clock struck 6:15. Unsurprisingly, burpees were Buzzkill’s choice for PT.
End in COT
Location: Easy Day
Date: 2024-02-15
Weather: 33
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead Mericans, squats, and Merries. During the ruck, PAX took turns asking would you rather scenarios
End in COT
Location: Gridlock
Date: 2024-02-08
Weather: Warm
Q: Buzz Kill
PAX: 13 – Ollie, Hoser, Sous Vide, Mint Julep, Axeman, LeBron, Incognito, 49er, Oshag, Circle K, Steve-O, Muck, Buzz Kill
Warm-O-Rama
Various
Tha Thang
Chalk the courts while pax circled like vultures
Start at fence
Run to first court, 8 merkins
Back to touch fence, burpee
Run to second court, 7 merkins
Back to touch fence, burpee
Repeato
Circle the stragglers like vultures when you get done.
2 cycles, 2nd time jungle boy squats
Some complaints about legs hurting.
End in COT
Location: Sherwood
Date: 2024-02-07
Weather: High 20’s and clear
Q: Cowbell
PAX: 4 – Cowbell, Sous Vide, Armstrong, Buzz Kill
Warm-O-Rama
Abe Vigodas, SSH, Frankensteins, Butt kickers, Imperial walkers, high knees, slow lunges, some stretching
Tha Thang
Using F3 Workout Deck of Cards, each PAX drew three cards from the deck and the group completed the three designated exercises without stopping. Rep count determined by number of card – card number plus 10 reps (3 card drawn = 13 reps); Royal card = 25 reps; Ace = 100 reps. We did five rounds, so F3 Daddy Sous Vide got to pull cards twice.
Round 1: 10 Welsh Dragons (Joker card – Q pick); 25 Freddie Mercurys; 13 Wojo squats
Round 2: 18 squat thrusts; 200m sprint; 16 wide-arm merkins
Round 3: Low plank for 60 seconds; 14 Heels to Heaven; 15 lunges
Round 4: 25 Monkey humpers; 100 flutter kicks; 18 backward lunges
Round 5: 20 Incline merkins; 14 Carolina dry docks; 18 merkins
We finished with a 10 minute ruck.
End in COT
Location: Easy Day
Date: 2024-02-06
Weather: 30
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
N/A
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and high knees. During the ruck, Pax followed lines on the ground and occasionally bumped into each other.
End in COT
Location: Gridlock
Date: 2024-02-06
Weather: A little breezy but felt great
Q: Baby Driver
PAX: 18 – Buzz Kill, Chewbacca, Sous Vide, LeBron, Hoser, Axeman, Incognito, Mint Julep, 49er, KeepinItWeird, WillSebastian, Circle K, Sparrow, Muck, Cowbell, Oshag, Steve-O, Baby Driver
Warm-O-Rama
SSH
Copperhead squats
Grass grabbers
Imperial Walkers
Assorted stretching
Tha Thang
PAX circled the parking lot, completing the following exercises in sets of 24:
24 merkins
24 squats
24 LBCs
24 lunge steps to move forward
Welcomed Lil Sebastian as an FNG
End in COT
Location: MoCo
Date: 2024-02-03
Weather: 32 but not too bad
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Oyo
Tha Thang
Group BOMBs, but attempted to spell out February
Forward lunge
E2k
Baryshnikov Squats
Russian twists
Upright rows
Air squats
Reverse LBC
Yoke Walk
Group effort to do 254 reps to finish with 2024 total reps completed
End in COT
Location: Sherwood
Date: 2024-02-02
Weather: Great for a workout! 37, dry and clear
Q: Armstrong
PAX: 8 – Swift, Boxcar, Bettis, Muck, Chewbacca, Cowbell, Oshag, Armstrong
Warm-O-Rama
10 Hillbillies IC
Tha Thang
• 15-minute Ruck (stow the rucks)
• 5-minute Jog away from the rucks (at turnaround pause & do 5 Burpees)
• 5-minute Jog back to the ruck sacks
• 15-minute Ruck back to the flag.
End in COT
Location: Gridlock
Date: 2024-01-30
Weather: Low 30’s and dry
Q: Cowbell
PAX: 17 – Axeman, Cowbell, Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Incognito, Hoser, Splitter, Baby Driver, Circle K, Steve-O, Tiny Dancer, Chewbacca, Mint Julep, Muck, LeBron
Warm-O-Rama
Michael Phelps, Abe Vigodas IC, SSH IC, Willie Mays Hays, quad pulls, Down/Up dog, mercans
Tha Thang
PAX retrieved coupons and then mosey’d to basketball courts. Split into four stations located at each corner of the courts. Station 1 performed designated exercise with remaining stations performing designated exercise with coupon AMRAP until Station 1 exercise was completed. Station 1 then ran to Station 2 with coupon, Station 2 ran to Station 3 with coupon, Station 3 to Station 4 with coupon, and Station 4 to Station 1 with coupon. Continue until PAX had completed exercise at all four stations. Caught our breath while next round of exercises were explained.
We were able to complete 3 rounds of the County Fair (12 different exercises).
Round 1: 1) 10 burpees; 2) squats; 3) crunches; 4) chest press
Round 2: 1) 5 welsh dragons; 2) lunges; 3) mountain climbers; 4) mercans
Round 3: 1) 10 coupon/kettlebell swings; 2) deadlift; 3) American hammers; 4) curls.
PAX returned coupons and gathered at flag.
Named FNG — Mint Julep. Welcome!
We also hosted Steak Knives downrange from Wilmington!
End in COT
Location: Easy Day
Date: 2024-01-30
Weather: Just above freezing
Q: Golden Shower
PAX: 2 – Tonka, Golden Shower
Warm-O-Rama
None
Tha Thang
Walked around AO, stopping occasionally to conduct some PT
End in COT
Location: MoCo
Date: 2024-01-27
Weather: 45 with no sun, but SO NICE
Q: Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower
Warm-O-Rama
Nada
Tha Thang
Beatdown named by Tonka
Rucked around AO, stopping occasionally to conduct Mericans, squats, .1 mile of lunges, .1 mile bear crawl, SSH, and flutterkicks.
Ended in COT and Pledge to Flag
End in COT
Location: Q Stream Virtual AO
Date: 2024-01-24
Weather:
Q: Bettis
PAX: 2 – Meat and potatoes , Busy Beaver
Warm-O-Rama
Dynamic stretching, ssh, copperhead squats
Tha Thang
Boot Camp Amrap with various PT, mix of lower and upper body with running in between
End in COT
Location: Gridlock
Date: 2024-01-23
Weather: Decent!
Q: Flu Shot
PAX: 16 – Flu Shot, Axeman, Hoser, 49er, Circle K, Wood rider (DR), Baby Driver, Sparrow, LeBron, Chewbacca, Sous Vide, Muck, Oshag, Cowbell, Buzz Kill, Santa’s Little Helper
Warm-O-Rama
Yeah, we warmed up
Stretched
SSH IC plus Copperhead squats IC
Tha Thang
Pax were led in a 1.19mi mosey. Along the way, Q stopped to have Pax do merkins, wall sits, Indian bear crawl, dips, squats, SSH, side planks, reverse crunches, SousVides, reverse lunges, and walking merkins. At that point time was running out, so Pax ran out of the tennis courts and back to the flag for COT.
2nd F announcements included Oshag encouraging the use of this platform for chatter and to check on our dudes who we haven’t seen for a while.
End in COT
Location: Gridlock
Date: 2024-01-22
Weather: Clear and warmer than it has been
Q: Cowbell
PAX: 7 – Cowbell, Muck, Sous Vide, Oshag, Santa’s Little Helper, Buzz Kill, Circle K
Warm-O-Rama
SSH IC, Grass Grabbers IC, Abe Vigodas IC,
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch back up with group. Repeat until all PAX had done the designated PT.
PT included: 10 mercans, 20 squats, 20 mountain climbers (1=1), 10 shoulder presses, 10 walking lunges (1=1), and 10 peter parkers (1=1).
PAX returned to flag to name FNG (Circle-K) and COT. Welcome Circle-K!!!
Name-O-Rama
End in COT
Location: Gridlock
Date: 2024-01-20
Weather: Really frickin cold. Wind chill was in the negatives but we were positive that we were going to have fun!
Q: Baby Driver
PAX: 13 – Baby Driver, Oshag, Radio, Buzz Kill, Bettis, 49er, Cowbell, Muck, Lansbury, Hoser, Incognito, Dr. Quinn, Santa’s Little Helper
Warm-O-Rama
Side Straddle Hops IC
Abe Vigodas IC
Coppperhead Squats IC
Assorted stretching
Tha Thang
PAX moseyed to the coupons and partnered up.
While one partner ran to the front of the baseball shelter and did 10 mountain climbers (2is1), the other partner completed sets of exercises, alternating until each set was complete:
– 100 merkins
– 200 curls
– 300 squats (weighted or unweighted)
Once all PAX had completed the three sets, the PAX moseyed a lap around the parking lot, before repeating the above procedure with the following reps:
– 10 Side Straddle Hops in front of the baseball shelter
– 100 overhead press
– 200 big boy situps
– 300 LBC’s
PAX returned to the flag for COT
End in COT
Location: Sherwood
Date: 2024-01-19
Weather: Snowy!
Q: Armstrong
PAX: 8 – Lansbury, Muck, Sous Vide, Buzz Kill, Splitter, Bettis, Armstrong, Cowbell
Warm-O-Rama
20 SSH IC
Tha Thang
Ruck to Barnhart Hill.
Ruck laps up the hill; take turns carrying the sandbag.
Between laps at the snowy base PAX perform exercises:
10 Snow Mercans (slow and taste the snow)
20 WWII Sit Ups
10 Squats
30 Snow Angels IC
20 Ruck Clean to Overhead
Hello Dollies
Bernie Uphill
Planks to 100 seconds
Race uphill w/o rucks
Army Crawl uphill w/o rucks
Ruck back to the flag for 6 minutes of Mary.
Snowball fight for those men who are skilled in packing dry snow!
Name-o-rama
Optional Ruck through the woods led by @Buzz Kill
Stopping by Woods on a Snowy Evening
Robert Frost
Whose woods these are I think I know.
His house is in the village though;
He will not see me stopping here
To watch his woods fill up with snow.
My little horse must think it queer
To stop without a farmhouse near
Between the woods and frozen lake
The darkest evening of the year.
He gives his harness bells a shake
To ask if there is some mistake.
The only other sound’s the sweep
Of easy wind and downy flake.
The woods are lovely, dark and deep.
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.
End in COT
Location: Gridlock
Date: 2024-01-16
Weather: Brisk
Q: Buzz Kill
PAX: 5 – Buzz Kill, Sous Vide, Incognito, Muck, Flu Shot
Warm-O-Rama
A few things but it was a lane warmup.
Tha Thang
In the shelter. So outside, sort of.
4 teams doing stations. Station four is the timer.
Bonnie blairs or lunges
SSH
Burpees
Out and back 5 burpees
lap in between
Copperhead squats
Plank jacks
Merkins
Out and back
lap in between
Squat jumps
Mountain climbers
Carolina drydocks
Out and back no more burpees
lap in between
Big boys
Seal claps
Copperhead merkins
Out and back
Ab exercises interspersed.
End in COT
Location: Easy Day
Date: 2024-01-13
Weather: 27, gusty, saw snow…. overall a good day
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead squats, follow me Mericans, and planks
End in COT
Location: Gridlock
Date: 2024-01-11
Weather: Brisk. Icy.
Q: Buzz Kill
PAX: 10 – Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Baby Driver, Hoser, Axeman, LeBron, Muck, 49er
Warm-O-Rama
Various
Tha Thang
Mosey to the football field hill.
Run the hill between sets… 20 plank jacks, 15 merkins, 10 squat jumps, 5 plank jack burpees
Plank or burpees until all pax complete.
Mosey to grandmother’s house hill.
Repeat
Mosey to the next bench
20/20/20 big boys, merkins, air squats
Mosey to grandmother’s house hill.
Back to the first set of exercises with Jill climbs.
Mosey to football field hill. Look at it.
Mosey back to flag.
Mary
It should be noted that the Q also thought this sucked. It should be noted that some pax thought the workout should have ended prior to 6:00 and I agree.
End in COT
Location: Sherwood
Date: 2024-01-10
Weather: Chilly & windy
Q: Armstrong
PAX: 5 – Sous Vide, Cowbell, Bootlegger, Chewbacca, Armstrong
Warm-O-Rama
30 SSH IC
5 Marine-style 8-count Burpees OYO
Tha Thang
Rotate thru exercise stations. Two mins per stn:
1. Weighted Jump Rope
2. Kettlebell Figure 8’s
3. Plank Station
4. 20# Dbell Curls
5. 30# Dbell Shoulder Shrugs & Clean to overheads
Several jogging laps on the hill: some fast, some medium, one Bernie-style.
Return to flag for 10 Marine Burpees IC. PAX took turns leading these.
Finished with 20 WWII sit ups.
End in COT
Location: Sherwood
Date: 2024-01-05
Weather: 24 and frosty!
Q: Armstrong
PAX: 5 – Muck, Cowbell, Flu Shot, Buzz Kill, Oshag
Warm-O-Rama
20 SSH IC
10 sets Tater Pickers IC
Tha Thang
Ruck the Arboretum loop while taking turns carrying a 40# kettlebell for 6 mins. At each alarm, break for the carrier to share a quote, poem or verse with other PAX and pass-on the bell.
End in COT
Location: Easy Day
Date: 2023-12-28
Weather: 38 with drizzle
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Manny P
Warm-O-Rama
Nada
Tha Thang
Rucked around AO stopping occasionally to conduct some SSH, Sumo Squats, squats, and walking lunges. Put heavier weights in rucks to feel the burn!
End in COT
Location: Sherwood
Date: 2023-12-27
Weather: 38 and clearing
Q: Armstrong
PAX: 4 – Sous Vide, Chewbacca, Buzz Kill, Armstrong
Warm-O-Rama
20 SSH IC
10 Taterk Oickers IC
10 Hillbillies IC
Tha Thang
Jog to various points around the AO and perform 5 Burpees to recover.
11 points x5 = 55 Burpees total.
Post jog stretches by Sous Vide and Chewbacca.
Buzz Kill leading with positive vibes.
End in COT
Location: Easy Day
Date: 2023-12-23
Weather: 55…. just lovely weather
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping every 7 minutes to do Weighted Squats, lunges, Mericans, or Curls
End in COT
Location: Easy Day
Date: 2023-12-19
Weather: 21 with snow all around
Q: Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some SSHs and Burpees
End in COT
