Author: F3LexKY Admin

Location: Gridlock
Date: 2024-07-08
Weather: Warm but not crazy humid

Q: Cowbell
PAX: 11 – Cowbell, Oshag, Sous Vide, Muck, Nelly, Kennny G, Tiny Dancer, LeBron, Subject Matter, Buzz Kill, Flu Shot

Warm-O-Rama
SSH IC, Tater pickers IC, Abe Vigodas IC, Micheal Phelps, arm circles, frankensteins, knee hugs, quad pulls, down dog, up dog

Tha Thang
Tabata–40 seconds of work/20 seconds of rest
Round 1: mercans, squats, mtn climbers, lunges, Peter Parkers
Round 2: coupon swings, imperials walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: bent over rows with coupon, lateral lunges, American hammers, chest press with coupon, wall sit with no wall
Round 4: shoulder press with coupon, big boys, Bulgarian split squats, shoulder tap plank, burpees

Music supplied by Spotify’s playlist of classic rock songs that were all #1 on the charts at some point.

End in COT

Location: Black Ops
Date: 2024-07-06
Weather: An existential medium of nothingness

Q: Flu Shot
PAX: 7 – Tonka, Flu Shot, Golden Shower, Gwazi , Chewbacca, Buffet, Sparrow

Warm-O-Rama
Started w some static stretches, SSH IC, simple mosey loop.

Tha Thang
WAITING is our exercise acronym:
Warrior arms
Angle grinders
Imperial walkers
Turn signals
Ice skaters
Nolan Ryans
Gas pumpers
Each of those x10 then ran around the skatepark, stopping at each corner to do a descending number of merkins starting w 16. Had enough time to do one more round of 4 merkins each as well. Ended w a few mary exercises.
2ndF – reminded about Swift’s invitation for next Saturday
3rdF – prayers for GShow and fam; Sparrow’s got a mission trip coming up; Buffet wants us all to lean on the Lord’s wisdom.

End in COT

Location: Sherwood
Date: 2024-07-05
Weather: It was very “close”.

Q: Armstrong
PAX: 3 – Buzz Kill, Sous Vide, Armstrong

Warm-O-Rama
10 Tater Pickers IC
10 sets of Ruck side bends
Stretch OYO

Tha Thang
Rucked the Arboretum

End in COT

Location: MoCo
Date: 2024-06-29
Weather: 77

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

Warm-O-Rama
None

Tha Thang
2 sets of 20 minutes of 10 reps of sets of exercises. Repeato til timer, then lap around AO.

Set 1-
Step jacks
SSH
Side jacks
Seal claps
Star jumps
Hillbillies

Set 2-
High knees
Mountain climber
Shoulder taps
Butt kickers
Plank jacks
Nolan Ryan’s

End in COT

Location: Gridlock
Date: 2024-06-25
Weather: Cool

Q: Buzz Kill
PAX: 8 – Steve-O, Sous Vide, Baby Driver, Incognito, Corn Dog, LeBron, Circle K, Buzz Kill

Warm-O-Rama
SSH. Grass grabbers. Others

Tha Thang
Mosey to new parking lot… half mile or so.

Partner up for exercises…. Bear crawl, lunge step, mercans, jump squats, etc. partner ran while other partner did exercises. Moseyed back. Same approximate distance as the mosey at the beginning.

End in COT

Location: Sherwood
Date: 2024-06-26
Weather: Storms on the horizon.

Q: Buzz Kill
PAX: 4 – Buzz Kill, Chewbacca, Bon Temps, Sous Vide

Warm-O-Rama
SSH. Various.

Tha Thang
Mosey to parking garage to take cover from the storm. Chewbacca faked an injury so he could ride the elevator to the roof. The rest of the pax took the stairs to the roof. Dora mercans, big boys, squats… partner moseyed down one floor on the ramp and back up the stairs. Walked back due to the aforementioned fake injury.

We hope Chewbacca makes a speedy recovery.

End in COT

Location: Sherwood
Date: 2024-06-21
Weather: Clear and humid

Q: Cowbell
PAX: 7 – Cowbell, Weird Science, Chewbacca, Buzz Kill, Muck, Flu Shot, Sous Vide

Warm-O-Rama
SSH IC, Abe Bigodas IC, Frankensteins, quad pulls, arms circles

Tha Thang
We did Ketchup Ruck. Rucked in a single file line, last person fell out of line to do designated PT and then double timed to front of line after completing PT to catch up with group. Repeato until all PAX did designated PT.
We did mercans, squats, walking lunges, Bonnie Blair’s, and monkeyhumpers for PT.
We had a friendly runner who gave us two good mornings, so we did 5 burpees when we returned to flag as punishment for her being so happy to see us.

End in COT

Location: DR Post by Pax
Date: 2024-06-19
Weather: 64 and lovely in the mountains

Q: Golden Shower
PAX: 6 – Golden Shower, Gwazi , Tonka, Santa Claus, Popeye, Pigskin

Warm-O-Rama
Oyo

Tha Thang
2nd half of deck of death

End in COT

Location: DR Post by Pax
Date: 2024-06-18
Weather: 64

Q: Golden Shower
PAX: 5 – Golden Shower, Tonka, Gwazi , Pigskin, Santa Claus

Warm-O-Rama
Oyo

Tha Thang
3 sets of 10 minutes of 10 reps of sets of exercises. Repeato til timer, then lap around AO.

Set 1-
Step jacks
SSH
Side jacks
Seal claps
Star jumps
Hillbillies

Set 2-
High knees
Mountain climber
Shoulder taps
Butt kickers
Plank jacks
Nolan Ryan’s

Set 3-
Shoulder taps
Side shoulder taps
Moroccan Nightclubs
Scissor chops
Arm scissors
Military press

Welcome Santa Claus

End in COT

Location: DR Post by Pax
Date: 2024-06-17
Weather: 66 and gorgeous

Q: Golden Shower
PAX: 4 – Golden Shower, Popeye, Gwazi , Pigskin

Warm-O-Rama
Oyo

Tha Thang
Deck of death for time

End in COT

Location: MoCo
Date: 2024-06-15
Weather: 68 and sunshine

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

Warm-O-Rama
Oyo

Tha Thang
4 sets of 12 minutes of 10 reps of sets of exercises. Repeato til timer, then lap around AO.

Set 1-
Step jacks
SSH
Side leg raises
Side jacks
Raised arm rotation

Set 2-
Squat
Lunge
Twinkle Toes
Forward bents
Leg Swings
Hip rotations

Set 3-
Shoulder taps
Side shoulder taps
Little circles
Seal claps
Overhead press
Big circles

Set 4-
Flutter Kicks
Leg raises
Leg scissors
Leg circles
Freddy mercury
Windshield wipers

End in COT

Location: Gridlock
Date: 2024-06-15
Weather: Amazing! Not a cloud in the sky!

Q: Hoser
PAX: 17 – Muck, Baby Driver, No Mas, Subject Matter, Swift, Boxcar, Lonesome Dove, Axeman, Radio, LeBron, Flu Shot, Dr. Quinn, Corn Dog, Bon Temps, Incognito, Zebra, Sous Vide

Warm-O-Rama
Arm circles other arm things, bend and hang, grass grabbers, runners stretch, runners with a twist, side straddle hops, quad stretch, standing pigeon

Tha Thang
Rotate through station-based activities at AO 25-30 rep

Station 1 – Always held outside
Step-ups
Decline merkinDips
Wall slide

Station 2 – Free of charge
Squats
Bonnie Blaire
Monkey humpers
Drinking Bird

Station 3 – Open to all men
Curls
Rows
Shoulder press
Thrusters

Carry loop each time – rifle carry or farmers carry up and down steps between the top and next tier

Station 4 – Peer-led rotation fashion
Big boy sit-ups
Side crunch
Starfish
Toe taps

Finished with a little extra time … doh

Station 5 – Ends in a circle of trust
5 Burpees
Extra rotation set – pick your favorite @ each station

End in COT

Location: MoCo
Date: 2024-06-08
Weather: Beautiful 50

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

Warm-O-Rama
Oyo

Tha Thang
3 rounds of 15 minutes of 10 reps of sets of exercises. Repeato til timer goes off, then one lap around AO

Set 1
Seal clap
Military press
Little Arm Circles
Scissor chops
Arm scissors
Big Arm Circles

Set 2
Plank Lunge
Mule Kicks
Catolina Wine Mixers
Clamshells
Scorpion Twist
Superman’s

Set 3
SSH
Half Jacks
Plank Jacks
High knees
Butt kickers
Plank leg raises

End with Merry

End in COT

Location: Sherwood
Date: 2024-06-12
Weather: Beautiful

Q: Buzz Kill
PAX: 6 – Buzz Kill, Swift, Wood rider (DR), Cowbell, Bootlegger, Sous Vide

Warm-O-Rama
Wood rider ran 1.5 miles.

Tha Thang
Jog to cbh parking garage. Steps to the top reps match floor number. Started at floor 10, did reps, run down ramp to floor nine, Repeato till floor 5, take steps back up.
Mercans, squats, big boys.

10 burpees.

Mosey back to the parking lot because there was no flag because Oshag didn’t come.

5 minutes of pax choice.

End in COT

Location: Sherwood
Date: 2024-06-07
Weather: Beautiful, Sunny!

Q: Armstrong
PAX: 5 – Muck, Chewbacca, Splitter, Buzz Kill, Armstrong

Warm-O-Rama
20 SSH IC

Tha Thang
Ruck the arboretum loop. Recall war history, throw sticks for Remi, take breaks for BuzzKill to tie shoes. Exercise along the way:
20 Merkins
20 WWII Sit ups IC
20 Steps of Walking Lunges

Finish with Mary at the Flag

End in COT

Location: Easy Day
Date: 2024-06-06
Weather: 70 and drizzling

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

Warm-O-Rama
Oyo

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

End in COT

Location: Gridlock
Date: 2024-06-01
Weather: Cool spring morning with no rain

Q: Hoser
PAX: 13 – Zebra, Sous Vide, Hoser, Radio, Incognito, Corn Dog, Bon Temps, Bettis, Axeman, Chewbacca, Muck, Baby Driver, Flu Shot

Warm-O-Rama
Arm stretches
Side-straddle hops
Runners stretch
Dyno glute

Tha Thang
PAX ran to the tee of Hole #1 of the Shilto disc golf course. Q provided 1 coupon, 1 disc, and exercise cards to groups of 3 PAX members.

1 person per group carried a coupon to the basket of hole #1 while the remaining PAX jogged around them (“Oshag Shuffle”). The person who carried walked off 10 paces from the basket and began 20 Monkey Humpers. The 2 people who did not carry moved from the basket to their group by Welsh Dragons or Murder Bunny.

Hole #1 was sponsored by “Always Outside” – 20 Curls, 10 per side Nolan Ryan, 20 Jump lunge (1 is 1)
Each group member puts to the basket – 5 burpees penely for the whole group when missed.

Repeat the transport process to Hole #2
Hole #2 was sponsored by “Free of Charge” – 20 Shoulder presses, 20 squats, 20 Big boy sit-ups
Each group member puts to the basket – 5 burpees penely for the whole group when missed.

Repeat the transport process to Hole #3
Hole #3 was sponsored by “Open to all men” – 20 rows, 10 per side single leg hip hinge, 10 per side single leg lift
Each group member puts to the basket – 5 burpees penely for the whole group when missed.

Repeat the transport process to Hole #4
Hole #4 was sponsored by “Peer-led rotating fashion” – 15 dips, 15 dead bugs, 20 Mt climbers
Each group member puts to the basket – 5 burpees penely for the whole group when missed.

Repeat the transport process to Hole #5
Hole #5 was sponsored by “Ends in Circle of Trust” – 20 Curls, 10 per side Nolan Ryan, 20 Jump lunges (1 is 1)
Each group member puts to the basket – 5 burpees penely for the whole group when missed.

Drop coupons and stuff at the car and run back to AO

End in COT

Location: Sherwood
Date: 2024-05-29
Weather: 55, excellent!

Q: Armstrong
PAX: 7 – Cowbell, Buzz Kill, Muck, Chewbacca, Sous Vide, Focker, Armstrong

Warm-O-Rama
20 SSH IC

Tha Thang
Mosey to Hill
Shot-Put Round 1
Run the paved hill (try to keep up with Sous Vide)
Shot-Put Round 2
Run the grass hill
20 WWII Sit-ups IC
Jog the paved hill
10 Burpees
Run the grass hill
10 Pickle-Pointers w/ arm cross-overs
Bear Crawl the hill
10 Squats
Jog the paved hill
10 Burpees
Return to flag
Shot-Put Round 3 (Cowbell smoked us all again)
Plank for 2:15
15 Sets Flutter Kicks

End in COT

Location: Gridlock
Date: 2024-05-27
Weather: Winds 5 kts sky clear 61 degrees

Q: Circle K
PAX: 18 – Circle K, Sous Vide, Splitter, Buzz Kill, Boxcar, Swift, Morpheus, Flu Shot, Axeman, LeBron, Cowbell, Cowpie, Tootsie Roll, Chewbacca, Incognito, Baby Driver, Ricky Bobby, Dr. Quinn

Warm-O-Rama
Pax stretched OYO

Tha Thang
The Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Named 2x FNGs
Welcome Cowpie and Tootsie Roll
End COT

Qs phone malfunctioned at name-o-rama, probably forgot some Pax and I hope this doesn’t double post…

End in COT

Location: Easy Day
Date: 2024-05-27
Weather: Lovely after the rain last night

Q: Golden Shower
PAX: 4 – Golden Shower, Vespa, Gwazi , Tonka

Warm-O-Rama
OYO

Tha Thang
Murph. Modified as needed

Jogged to playground
100 pull ups / weighed military presses
200 Mericans
300 Squats
Jogged to flag

End in COT

Location: Gridlock
Date: 2024-05-25
Weather: Nice. Bright.

Q: Buzz Kill
PAX: 16 – Splitter, Cowbell, Sous Vide, Swift, Boxcar, Baby Driver, Oshag, LeBron, Axeman, Corn Dog, Bourbon (DR), Flu Shot, Biz Markie , Radio, Dr. Quinn, Buzz Kill

Warm-O-Rama
Standard things

Tha Thang
Cruised around the park on cruise control… stopped at football field for merkin/wojo squats. Stopped at big hill for burpee/ssh. Stopped at freshly paved parking lot for bear crawl and side shuffle relay. Stopped at pool for karaoke and sprint relay. Did a lap on the tennis stairs. Did 11 burpees for good mornings along the way. End with pax choice at the basketball court.

End in COT

Location: Easy Day
Date: 2024-05-21
Weather: Lovely

Q: Golden Shower
PAX: 4 – Golden Shower, Tonka, Gwazi , Danny Tanner

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans and squats. Welcomed FNG, now Danny Tanner

End in COT

Location: Gridlock
Date: 2024-05-21
Weather: 64°

Q: Corn Dog
PAX: 11 – Muck, Oshag, Circle K, Tiny Dancer, Deacon Blues, Hoser, Axeman, Sous Vide, Buzz Kill, Incognito, Santa’s Little Helper

Warm-O-Rama
Side Straddle Hops Grass Grabbers Frankenstein High Knee Butt Kickers Quad Pulls Chest Pulls Pigeon Pulls

Tha Thang
Hit the trail:
1 minute mosey
-20 Plank Jacks
1 minute mosey
-20 American Hammers 2 is 1
1 minute mosey
-20 flutter kicks 2 is 1
1 minute mosey
-20 Big Boys
1 minute mosey
-20 Heel to Heaven
1 minute mosey
-40 LBC’s
1 minute mosey
-20 dead bugs 2 is 1
1 minute mosey
– 10 NO SURRENDER
1 minute mosey
-10 Burpees
Moseyed back towards flag via cut-through path.
Back on trail by football field bridge.
Within the 1 minute mosey strategy, we repeated Plank Jacks, Am Hams, Flutter Kicks and Big Boys before making it back to flag.

COT: Sous Vide lead us in 60 mountain climbers, Hoser lead us in 15 Saturday Nights, and Tiny Dancer closed out the F1 portion with 60 second plank.

FNG F3 name: Lonesome Dove

End in COT

Location: Sherwood
Date: 2024-05-17
Weather: Warmish and cloudy with very slight drizzle

Q: Cowbell
PAX: 6 – Cowbell, Bootlegger, Focker, Muck, Buzz Kill, Tiny Dancer

Warm-O-Rama
Nada

Tha Thang
We rucked through the woods to the CBH parking garage and then up ten flights of stairs to the top of level. We then did 6 rounds of abs/core without rucks – Pax choice of exercise. Then we rucked back to the parking lot.

End in COT

Location: MoCo
Date: 2024-05-18
Weather: 60 and cloudy, but it didn’t rain

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

Warm-O-Rama
Abes
Franks
Pigeons
SSH

Tha Thang
Ultimate score with 3 goals. You get scored on, you do extra work.

Ending with peer lead Marys

End in COT

Location: Gridlock
Date: 2024-05-14
Weather: Wind 140 at 5 knots 61 degrees

Q: Circle K
PAX: 14 – Tiny Dancer, Hoser, Axeman, Sous Vide, Incognito, Steve-O, Buzz Kill, Muck, Picnic Basket, Deacon Blues, Swift, Oshag, Megamind, Circle K

Warm-O-Rama
Arm circles, arm stretches, SSH IC, Abe Vigoda’s IC, Grass grabbers IC, Butt-kickers, high-knees, quad pulls, mosey to coupon dispenser

Tha Thang
Diego with partner, (one PAX does coupon reps with the other runs long lap & 5X no surrenders at the flag)
50-Thrusters
100- Coupon upright rows
200- Curls
300- Front squats

200- OH skull crushers

(ran out of time to complete the below)
100- Overhead presses
50- Man-makers

Named FNG- Welcome Megamind
END COT

End in COT

Location: MoCo
Date: 2024-05-11
Weather: 50… and it was fantastic!

Q: Golden Shower
PAX: 4 – Popeye, Gwazi , Tonka, Golden Shower

Warm-O-Rama
Static

Tha Thang
6 rounds of 60 seconds work, 30 second rotation, in a combination of:
SSH
Wide Arm Merkins
Mountain Climbers
Plank
Curls
Lunges
Big boys
Man makers
Derkins
Nolan Ryan’s
Overhead Press
Squats

End in COT

Location: Sherwood
Date: 2024-05-03
Weather: Upper 60s and dry

Q: Cowbell
PAX: 9 – Cowbell, Bootlegger, Muck, Oshag, Santa’s Little Helper, Chewbacca, Steve-O, Buzz Kill, Focker

Warm-O-Rama
SSH, Abe Vigotas, Willy Mays Hays stretch, slow and deep squats, arm circles

Tha Thang
Rucked opposite way than normal. Stopped every 5 minutes to complete the following PT: 10 burpees, 20 Bonnie Blairs, 25 Mercans, 20 Shoulder presses with ruck. Double-timed it back to parking lot to name our FNG — welcome Focker!

We also passed the not-so-friendly Arboretum runner twice. We attempted to get a good morning from her both times so we could do more burpees, but she adamantly refused. I am starting to think that Buzzkill told her that if she said good morning, he would have do more burpees. We all know how much Buzzkill loves burpees.

We also succeeded in not (temporarily) losing Santa’s Little Helper this week. That was a plus.

End in COT

Location: Gridlock
Date: 2024-05-02
Weather: Nice

Q: Buzz Kill
PAX: 10 – Baby Driver, Muck, Buzz Kill, Sous Vide, Axeman, Hoser, Ozark (DR), Incognito, Steve-O, Wood rider (DR)

Warm-O-Rama
Standard stuff

Tha Thang
Mosey to pull up shelter.

4:00 to ascend the pull-up mercan ladder. 1 pull-up 4 mercans. 2-8, 3-12 etc

Walk to the playground. Steve-o moseyed.

1 minute high plank
Rest
During rest do 20 Bonnie Blair’s

1 minute plank
15 Bobby Hurley a

1 minute low plank
20 Bonnie Blair’s

1 minute plank
15 Bobby Hurley

Back to shelter. Descend the pull up ladder starting with max reps from before minus 1.

Mosey to tennis courts.

Half court celebrations sort of with 1 mercan each trip.

Walk back to the flag.

Steve o moseyed. Then everyone else was shamed into moseying.

Time remained due to Steve-o moseying, so we did pax choice Mary.

It should be noted I got a “this sucks” very early in the workout.

End in COT

Location: Gridlock
Date: 2024-04-27
Weather: Breezy and beautiful

Q: Swift
PAX: 12 – Boxcar, Chewbacca, Incognito, Baby Driver, Radio, Muck, Sous Vide, Count Chocula, Subject Matter, No Mas, Hoser, Swift

Warm-O-Rama
Side straddles
Cobras

Tha Thang
“500”
4×25 mercans
4×25 prison burpees
4×25 wall dips
4×25 air squats
4×25 big boys
50m skip or jump rope + 50m run in between each set
Took about 50 mins on average

End in COT

Location: Sherwood
Date: 2024-05-01
Weather: Perfect, 57, birds chirping!

Q: Armstrong
PAX: 6 – Sous Vide, Chewbacca, Cowbell, Wood rider (DR), Muck, Buzz Kill

Warm-O-Rama
20 SSH IC
10 Tater Pickers IC

Tha Thang
Ozark (DR) joined us today!

Jog to the stadium
GrizzCalators up the terraced steps
• 2 Burpees on the way back down the terraceS
GrizzCalators up
• 3 Dips per step
GrizzCalators up
• 3 LBC’s per step
GrizzCalators
• 5 WWII Sit-ups per step

REPEAT MOST OF ABOVE

Return to flag and circle-up for Planks and Mary.

End in COT

Location: Birds Nest
Date: 2024-04-29
Weather: Excellent – low 60s and clear

Q: Lifetime
PAX: 6 – Lifetime, Manchild, Catnap , ShyGuy, Quick Match, Bootlegger

Warm-O-Rama
Jog around football field, then 20yd walking hamstring stretch and 20yd lunges

Tha Thang
PAX followed Q leader with 50-100yd sprints or jogs, broken up with unassisted or coupon-weighted exercises for various sets/reps/order combinations including: Man-makers; Merkins; Standing press; coupon curls; Flutter kicks; planks, etc.

End in COT

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