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
Location: Sherwood
Date: 2023-12-13
Weather: 32 and clear
Q: Armstrong
PAX: 4 – Cowbell, Sous Vide, Buzz Kill, Armstrong
Warm-O-Rama
Tater Pickers IC
Moroccan Night Clubs IC
Batwings IC
Tha Thang
Jog to Kroger Field
Various exercises as we jogged to the 4 corners around the stadium, including teams of two PAX doing exercises while others Planked or did Al Gores:
-Barricade Bicep Curls
-Barricade Overhead Presses
-Barricade Flutterkicks
-Barricade Hello Dolly’s
OYO:
-Bulgarian split squats
-Burpees
-Mercans
Mosey back to Flag:
-American Hammers
-Stiff Leg Raises
-Wrist Rollers
End in COT
Location: Easy Day
Date: 2023-12-12
Weather: 27, feels like 19
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
Nada, just did the Thang
Tha Thang
Rucked around AO, stopping occasionally to conduct some SSH
End in COT
Location: Birds Nest
Date: 2023-12-07
Weather: Nice and cool
Q: Big E
PAX: 6 – Bootlegger, Sour Mash, Manchild, Doc Holiday, Quick Match, Banana Rabbit (B Rabbit)
Warm-O-Rama
400m jog, grass-grabbers, Spider-Man stretch, arm circles, Michael Phelps
Tha Thang
50 Merkin’s
50 Big Boys
50 Overhead press
50 Squats
50 Lunges
50 Bent rows
~90 Burpees
Played with Explodibg Kittens cards 🙂
Welcomed FNG Cousin Eddie!
End in COT
Location: MoCo
Date: 2023-12-09
Weather: Wet, but 52
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
OYO
Tha Thang
Pax requested Ulimate Soccer again. 3 goals, 10 reps if you get scored on. Played til G Shower and Gwazi collided at midfield. All Pax are okay
End in COT
Location: MoCo
Date: 2023-12-02
Weather: Foggy and 53
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Static to warm up the body
Tha Thang
3 man ultimate soccer. 3 goals. You get scored on, you do some extra work. Ended with Marys.
End in COT
Location: Sherwood
Date: 2023-12-01
Weather: Rainy
Q: Armstrong
PAX: 5 – Buzz Kill, Cowbell, Bootlegger, Chewbacca, Armstrong
Warm-O-Rama
Stretching OYO
Tha Thang
Ruck approx. 1.5 miles in Arboretum w/ extra weight from canned food drive, plus a sandbag. Food to be delivered to Salvation Army later today.
Finish with 5 minutes of Mary and other PAX Choice exercises.
End in COT
Location: Sherwood
Date: 2023-11-29
Weather: Balmy
Q: Buzz Kill
PAX: 6 – Buzz Kill, Cowbell, Armstrong, Golden Shower, Sous Vide, Bootlegger
Warm-O-Rama
Barely anything. Nothing was warm.
Tha Thang
4 corners stadium run.
Start at 20 end at 9? Various exercises at the corners. Mosey to the flag. Circle up and do a few more things.
End in COT
Location: Gridlock
Date: 2023-11-28
Weather: 30F with some gusts
Q: Hoser
PAX: 9 – Muck, Sparrow, Steve-O, Phantom Menace, Baby Driver, Axeman, Incognito, Sous Vide, Buzz Kill
Warm-O-Rama
Standing fwd bend
Grass grabbers
Side straddle hops
Tha Thang
Moseyed to the playground
AMRAP station rotation #1 – PAX knocked out at least 2
It was cold so low rep and kept movingSwings – TRX triceps extension (10-20)
Bench – 10 Merkins
10 Incline Merkins
10 Decline Merkins
Parallel bars – Dips (10-20)
Low monkey bars – Inverted row (10-20)
Wall slide (tree slide?) need to find a better wall in this zone (~40)
Side straddle hops (50-60)
AMRAP station rotation #2 – PAX knocked out at least 2
Water/stream “plaything” Step ups – variable height – (~20 per side)
Calf raises
Lieutenant Dan – squat + 2 lunges
Bridge (F3 “Saturday Night?”)
Monkey Humpers
Moseyed to the shelter by the baseball field
AMRAP station rotation #3 – PAX knocked out at least 2
Right side plank with flexion (F3?)
Left side plank with flexion (F3?)
Big boy sit-ups
Freddy Mercury
Bird Dog
End in COT
Location: Easy Day
Date: 2023-11-28
Weather: 27 and breezy and 🥶
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
None
Tha Thang
Rucked around AO
End in COT
Location: Gridlock
Date: 2023-11-25
Weather: Upper 20s, a little chilly but still great
Q: Baby Driver
PAX: 11 – Muck, Boxcar, Swift, 49er, Sous Vide, Molar, Axeman, Chewbacca, Incognito, Dr. Quinn, Baby Driver
Warm-O-Rama
Side Straddle Hops IC
Copperhead squats IC
Broga
Assorted Dynamics
Tha Thang
PAX moseyed to the basketball courts
PAX completed 11s – burpees and big boy situps
PAX then moseyed to the tennis courts
PAX completed 10 mercans, then ran a lap around the first court, and repeated this adding a court each time until PAX ran around all 8 courts
PAX moseyed to the football field, grabbed coupons and partnered up
One partner does coupon curls at the bottom of the scoreboard hill while the other partner runs up the hill and does 10 LBC’s. Repeat until each partner runs up the hill twice
PAX repeated this with thrusters at the bottom of the hill and gas pumpers at the top
PAX repeated again with coupon swings at the bottom and mountain climbers at the top
PAX returned coupons and moseyed back to the flag for a few rounds of mary
PAX circled up for COT, had Snoopy join us DR from North Carolina
End in COT
Location: DR Post by Pax
Date: 2023-11-25
Weather: 27
Q: Golden Shower
PAX: 5 – Golden Shower, Toast Protocol, Toadette, Gwazi , Tonka
Warm-O-Rama
Static
Tha Thang
Deck of death to introduce F3 to our house host in Illinois
End in COT
Location: Easy Day
Date: 2023-11-21
Weather: Air was 47, rain was wet
Q: Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower
Warm-O-Rama
Nada
Tha Thang
Rucked around AO. Release run around parking lot to close out the beatdown
End in COT
Location: MoCo
Date: 2023-11-18
Weather: 44
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
OYO
Tha Thang
Taking inspiration from Birds Nest, we did the Alphabet for exercises. If your hospital name had the letter we were on, you had to run to road and back before starting the exercise. Exercises were either 1 is 1, 2 is 1, or 4 count.
A alternating should taps x15
B Block Webbs x10
C Curls x15
D Dog Leg lifts x10 x2
E Eagle Wings x15
F Flutter Kicks x10 x4
G Grave Diggers x15
H Hallelujah Squats x10
I Impact Walkers x15 x2
J Jlos x10
K Knerkins x15
L LBC x10
M Monkey Humpers x15
N Nolan Ryan x10 x2
O outlaws x15
P Prime Time Merkins x10 x2
Q Quit? No Surrender x15
R Russian Twist x10 x4
S Spiderman Merkins x15
T Twinkle Toes x10
U Upright Rows x15
V Van Gogh x10 x4
W Werkin x15
X X-Factors x10 x4
Y Yoke Shrugs x15
Z Zebra Butt Kicks x10 x2
End in COT
Location: Gridlock
Date: 2023-11-18
Weather: 43°F, perfect fall morning
Q: Morpheus
PAX: 23 – Morpheus, Matlock, Flu Shot, Zebra, Geordi, Riki Tiki Tavi, Oshag, Santa’s Little Helper, Corn Dog, Buzz Kill, Hoser, Chewbacca, Buffet, Axeman, Tatanka, Muck, LeBron, Incognito, Molar, False 9, Lansbury, Marshall, Dr. Quinn
Warm-O-Rama
Started with some static arm stretching, then to Michael Phelps. Proceeded to some SSH IC, followed by dynamic stretching forth and back on the PL – Frankensteins, pigeon pulls, the like.
Tha Thang
Moseyed up to the football field.
Pax were instructed to do 4 cycles each of the following:
Burpees x20
Squats x20
Air presses x20
Lunges x20 (2 as 1
Merkins x20
Run length of field
However, pax also given choice ro run before each cycle, and, for every 10yd and back, pax could take off 1 rep per cycle. At the end of 4 cycles, pax then participated in ultimate frisbee for about 20 minutes. Finally, moseyed back to the PL for a round of Big Boi situps. Pax recited the 5 core principles, and then named our FNG. Welcome, Eggo!
End in COT
Location: Gridlock
Date: 2023-11-16
Weather: Crisp
Q: Buzz Kill
PAX: 13 – Buzz Kill, Oshag, Incognito, Ollie, Santa’s Little Helper, Corn Dog, Baby Driver, LeBron, Sous Vide, Muck, Axeman, Hoser, WKRP (DR)
Warm-O-Rama
SSH in cadence. A few leg stretches. Mosey to the bridge where we sometimes squat. A few more leg stretches.
Tha Thang
10 sit-ups… we lost one due to a bathroom emergency and another due to a work commitment I believe.
Run to the base of the football field scoreboard hill. 10 mercans.
Bernie up the hill. 10 mountain climbers.
Mosey back down. Repeat until leader got through 3x.
Collect the group.
Mosey back to the flag the long way, circling back every two minutes to pick up the six and do mercans.
End with mary.
End in COT
Location: Easy Day
Date: 2023-11-14
Weather: Crisp 33 degrees
Q: Golden Shower
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead Mericans and squats. Gwazi conducted beatdown in snowpants
End in COT
Location: Gridlock
Date: 2023-11-14
Weather: 36, great!
Q: Armstrong
PAX: 11 – Baby Driver, Steve-O, Corn Dog, Buzz Kill, Axeman, Muck, LeBron, Hoser, Sous Vide, Oshag, Armstrong
Warm-O-Rama
20 SSH IC
Plank for Mission, 5 Core Principles
10 Windmills IC
Head: Isometric resistance stretch
Jog small lap around parking lot
Mosey to BLOCKS
Tha Thang
Overhead BLOCK Presses, BLOCK Squats, BLOCK Calve Raises
BLOCK Shrugs, Mtn. Climbers, Marionettes
BLOCK Rows, Murder Bunnies, Calve/Toe stretches on curb
BLOCK Curls
Mosey to Flag
Romanian Squats
6 Minutes of Mary
Bernie Sanders length of parking lot, Sprint back
PAX Choice: Copper Heads, Gas Pumpers, ‘mercans, Oblique crunches
Jog small lap around parking lot
End in COT
Location: Gridlock
Date: 2023-11-13
Weather: 32 but nice
Q: Golden Shower
PAX: 7 – Oshag, Sous Vide, Muck, Lansbury, Cowbell, Buzz Kill, Golden Shower
Warm-O-Rama
Static stretches to warm up
Tha Thang
Rucked around AO, Pax rotating turns carrying little sandbag (Little Boy) and larger sandbag (Fat Man). Stopped to do 7s (shorter verison of 11s) of Mericans and SSH, overhead sandbag tosses (first Little Boy then later Fat Man), and ended with Marys (Flutter Kicks, Box cutters, and American Hammers)
End in COT
