Author: F3LexKY Admin

Location: Easy Day
Date: 2023-11-10
Weather: 45…. rain… but nice

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

Warm-O-Rama
None

Tha Thang
Rucked around AO to the mumble chatter of tomorrow’s Chad1000

End in COT

Location: Easy Day
Date: 2023-11-07
Weather: Cloudy, but 50s

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

Warm-O-Rama
Nada

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

End in COT

Location: MoCo
Date: 2023-11-04
Weather: Better than yesterday

Q: Golden Shower
PAX: 6 – Golden Shower, Tonka, Gwazi , Buffet, Chewbacca, Buc-ee

Warm-O-Rama
OYO Static

Tha Thang
2 rounds of Field of Dreams

Round 1- Coupons
1st- Curls
2nd- Captain Thor
3rd- Farmer Carry
Home (The Timer)- 5 Block Webbs

After every 4th rotation, mosey around AO

Round 2- Texas Rangers
1st- Chuck Norris Merkins (Chuck is Texas)
2nd- mountain climbers (cause the Rangers had to climb the mountain to World Series victory)
3rd- Cowboy (sumo) squats
Home- Hit for the cycle. Run from home to first and back, then first and second and back, first, second, third, and finally trot the bases for a homer!

Marys
American Hammers
Peter Parker picked a pike of Spidermans (something like that… Chewie had it named)
Flutter Kicks

End in COT

Location: Sherwood
Date: 2023-10-18
Weather: Clear

Q: Bettis
PAX: 7 – Sous Vide, Bettis, Corn Dog, Flu Shot, Wood rider (DR), Lansbury, Buzz Kill

Warm-O-Rama
Mardi Gras burpees, various stretching

Tha Thang
Circle of bust yo ass. 🙂 – 12 stations with various body weight resistance and weight resistance exercises with rifle carry of 45 lbs in between

End in COT

Location: Sherwood
Date: 2023-11-03
Weather: Perfect

Q: Armstrong
PAX: 5 – Armstrong, Golden Shower, Chewbacca, Buzz Kill, Corn Dog

Warm-O-Rama
20 SSH IC
10 Windmills IC

Tha Thang
Ruck to hill with sandbag.

Cycle thru five exercise stations, and ruck to the top of hill between each.
1. Burpee Boy (acts as leader/timer)
2. Abs station
3. Plank station
4. Ruck Presses
5. Sandbag Deadlifts

Return to the flag. Circle of Pain:
* 6 sets of Sandbag drags
* Mercan sets from 1rep – 4 reps.

MumbleChatter: Be on the lookout for a Veteran’s Day event.
@Chewbaca lead us in a round of 25 Burpees for the Bingo Cards

End in COT

Location: Gridlock
Date: 2023-10-30
Weather: Don’t hate on 48°F … and rainy

Q: Flu Shot
PAX: 7 – Flu Shot, Sous Vide, Buzz Kill, Golden Shower, Splash Down, Chewbacca, Corn Dog

Warm-O-Rama
Nada – we woke up and rolled in

Tha Thang
We rucked! Went for distance, tried to keep up the pace, got 2.7mi.
Also, Q carried a lightsaber which is also an umbrella.
2nd F Announcements included mentioning the Main Event tonight, and that Bingo starts Wednesday.
3rd F included tagging onto bingo, and that a new study will be posted Wednesday.

End in COT

Location: Easy Day
Date: 2023-10-24
Weather: 51 under the stars

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

Warm-O-Rama
OYO

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans and SSH, with a release run to the finish

End in COT

Location: Gridlock
Date: 2023-10-21
Weather: Dark and Cool

Q: Buffet
PAX: 12 – Morpheus, Dr. Quinn, Zebra, Bam, Flu Shot, Axeman, Radio, Molar, Chewbacca, Baby Driver, Buffet, Steve-O

Warm-O-Rama
Various arm stretches
Dynos

Tha Thang
Full body coupon beatdown with partner

High reps while partner ran down hill preformed 15 LBC and Bernie’s back and swapped.

150 curls
100 thrusters
100 rows
75 man makers (most modify to 50)
50 lunge, lunge, squats

Till 7:55 Ultimate football preparation for Thanksgiving
(Opponent score=five merkins)
Loser=five merkins

also had “Lowrider” in the pax (but not found in Slack)

End in COT

Location: Easy Day
Date: 2023-10-21
Weather: 40, but nice

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

Warm-O-Rama
None

Tha Thang
Ruck around AO, exploring paths and trails, stopping every 12 minutes to either SSH or Merican

End in COT

Location: Gridlock
Date: 2023-10-19
Weather: What do you do at 52°F? Surf!

Q: Flu Shot
PAX: 11 – Santa’s Little Helper, Oshag, Buzz Kill, Steve-O, Phantom Menace, Wood rider (DR), Baby Driver, Axeman, Hoser, Muck, Flu Shot

Warm-O-Rama
Welcomed pax to F3, introduced myself, went through disclaimer.
Various stretching, updog, downdog, AVs IC,
Moseyed (sp?) Up to the coupon cache.

Tha Thang
Being thankful and excited to get back to Maui in a few weeks, Q led pax through a SURFING lesson:
Single leg squats one each leg
Ultimate arms
Romanian deadlifts one each leg
Freddie Mercury 4 count
Incline merkins
No surrenders
Gearshift – from plank, slide coupon in shape of a 4 speed, no reverse, only going forward!
Started w 10 reps each, then dec’d by 1 each round, separated by a board carry around the first tier of the PL.
Q had so much fun he forgot the time, and ended w everyone surfing the PL back to the flag. Like every wave, it was done quicker than we wanted.
2nd F announcements included reminder of Armstrong inviting pax out to his house, and that anyone can do that, great example. Praise and prayers for Wally’s family and the other new 2.0s on the way.
3rd F announcements included summary of the bible study, as well as prayers for Woodrider and Muck both traveling.

End in COT

Location: MoCo
Date: 2023-10-14
Weather: 62 with water on the ground

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

Warm-O-Rama
Nada

Tha Thang
Group count to 300 while 1 PAX runs around parking lot

CURLS
OUTLAWS
UPRIGHT ROWS
ROCKY SITUPS
THE REAR LUNGE

DOGGIE LEAKS
ALTERNATING SHOULDER TAPS
YOKE WALK

End in COT

Location: Easy Day
Date: 2023-10-10
Weather: 41, but not bad

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

Warm-O-Rama
Michael Phelps
Quad Stretch

Tha Thang
Rucked around AO, stopped for Cobra Merkins, SSH, and Jane Fondas

End in COT

Location: Sherwood
Date: 2023-10-06
Weather: Perfect

Q: Armstrong
PAX: 5 – Muck, Armstrong, Lansbury, Wally World, Bettis

Warm-O-Rama
10 sets SSH IC
5 Slow-mo Hand release Mercans IC
10 Pickle Pointers OYO
10 sets Windmills IC
10 Superman’s OYO – enjoy the flight!
10 sets of Hello Dolly’s IC
2 laps of stump weaving sprints

Tha Thang
1.) Ruck-up and carry Stumps and Sandbags to the hill
2.) Bear crawl race to the top of the hill. Mosey down.
3.) Run to top of hill. Mosey down.
4.) Bernie Sanders to half-way point of hill. Log-roll down.
5.) Plank take-downs matches or “Grizz-Jitsu”!
6.) All – figure best way to tie 3 Sandbags together so the team can drag them up the hill together.
7.) Ruck back to Flag with all coupons.
8.) Finish with matches of Hunker-down, balancing on stumps.

End in COT

Location: Gridlock
Date: 2023-10-03
Weather: 289K clear skies to appreciate the heavens

Q: Flu Shot
PAX: 10 – Baby Driver, Sous Vide, LeBron, Axeman, Hoser, Chewbacca, Steve-O, Buzz Kill, Phantom Menace, Flu Shot

Warm-O-Rama
Abe Vigodas IC
Grass grabbers IC
Plank-to-sky stretches
Elbow pulls
Quad pulls
Knee-to-chest pulls

Tha Thang
Pax mosied to the football field bleachers and each grabbed a coupon.
VOD is Lam 3:22,23, which refers to God’s mercies being new every morning, and I related to the pax sometimes it feels like forever to get to that new morning. Thus, we did a WAITING exercise, each x10:
Warrior arms (curl-press-tricep-down=1)
Angle grinder
Imperial walkers (2=1)
Turn signals (single arm row)
Imperial walkers again
No Surrenders
Gator bites (v-ups)
Then ran laps around the field, but stopped at each corner to do a descending number of merkins, starting w 16.
Remarked about 2nd F ops, including mancamp, UK soccer game.
3rd F remarks included reiterating the VOD, and praises for all the recent or soon-to-be 2.0s.

End in COT

Location: Easy Day
Date: 2023-10-03
Weather: 56

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

Warm-O-Rama
Michael Phelps
Others OYO

Tha Thang
Rucked around AO, stopping to do Mericans, SSH, and squats

End in COT

Location: MoCo
Date: 2023-09-30
Weather: 57 with fog

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

Warm-O-Rama
OYO

Tha Thang
Deck of death

Ended with some fitness dice rolls

End in COT

Location: Easy Day
Date: 2023-09-26
Weather: 52 with fog

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

Warm-O-Rama
Up, down, left, right, breathe in, breathe put, go

Tha Thang
Rucked around AO, stopping to do SSH, BBSU, and Jane Fondas (all IC)

End in COT

Location: Gridlock
Date: 2023-09-26
Weather: Pleasant

Q: Buzz Kill
PAX: 10 – Buzz Kill, Baby Driver, Oshag, Lincoln Log, Sous Vide, Steve-O, Flu Shot, Corn Dog, LeBron, Muck

Warm-O-Rama
Standard warmup stuff

Tha Thang
11s on the hill

Incline merkin – Bernie up – big boy sit ups
Squats – Bernie up – decline merkins

11s near the football field
Overhead press – lbc

End in COT

Location: MoCo
Date: 2023-09-23
Weather: 50 at the start, felt hotter at the end

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

Warm-O-Rama
Arms, legs, mosey a lap

Tha Thang
Team BOMB, but we aimed to spelled MORNING

300 Team Reps of
M Moutain Climbers (2 is 1)
O OAC
R Rear Lunges (2 is 1)
N No Surrender
I In Cadence Flutter Kicks
N Nolan Ryans
G Good we done, minue Mericans (didn’t make it to here….)

End in COT

Location: Gridlock
Date: 2023-09-21
Weather: My favorite

Q: Buzz Kill
PAX: 16 – Buzz Kill, Incognito, Bettis, Baby Driver, Chewbacca, Flu Shot, Sous Vide, LeBron, Hoser, Buffet, Lincoln Log, Wally World, Whithle, Oshag, Swift, Corn Dog

Warm-O-Rama
Michael phelps
Arm circles
SSH
Copperhead squats
Knee pulls
Quad pulls
High knees
Butt kickers
Mosey

Tha Thang
Start at station 1 with coupon
Rifle carry coupon to station 2
10 deadlifts
Leave the coupon
Jailbreak to station 3
10 merkins
Jailbreak to station 4
10 big boys
Easy mosey back to your coupon.

Repeat until your coupon gets to station 6. Continue by moseying to the sixes coupon and doing 1 of their rounds. Repeat until all pax make it to station 6.

5 burpee punishment for the q for being confusing.
5 burpee for the pax for being bad at understanding.

Reverse back to the beginning with
Coupon lunges (or farmers carry) to bent over rows
Jailbreak to squats
Jailbreak to American hammers
Easy mosey back to coupon

Stopped early because it sucked.

Much thanks to the group for welcoming me and helping me do something about my health and fitness.

End in COT

Location: Easy Day
Date: 2023-09-19
Weather: 51…. oh it was glorious

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

Warm-O-Rama
None

Tha Thang
Ruck around AO, stopping to Copperhead squat and Copperhead Mericans

End in COT

Location: Gridlock
Date: 2023-09-09
Weather: Give me more 64°F

Q: Flu Shot
PAX: 19 – Santa’s Little Helper, Oshag, Phalanges, Bam, Buzz Kill, Wally World, Sous Vide, Axeman, Zebra, El Fed, Incognito, Radio, Subject Matter, Tatanka, False 9, Molar, 49er, Muck, Flu Shot

Warm-O-Rama
Some stretching OYO
Elbow pulls
Good morning stretch
Abe Vigodas IC
SSH IC

Tha Thang
Mosey up to the shelter coupons where Pax were given a history lesson regarding today’s workout. Little known fact, “(Don’t fear) The Reaper” was actually written about this workout, encouraging people to get out and try it. Producers liked the beat, but changed lyrics – dang corporate.
Pax partnered up and handled as follows:
Real manmakers x50
Each arm curls x100
Aussie mountain climbers x150
Pull-up the coupon x200
Each leg squats x250
Reverse crunches x300
After facing the REAPER, Pax ran a snake loop through the parking lot with a jailbreak after the last corner AYG to the flag. Mary time included 20 showcase fondas, 10 each leg, and a sunflower run.
2nd F announcements included 9-11 stair climb, and encouragement from Muck about “Freed to Lead,” one of the books from the F3 starters.
3rd F announcements included prayers for a number in our Pax regarding health matters, and praise and guidance for Buzzkill’s 2.0 and his baptism, praise God.
Ebd in COT and name-o-rama.

End in COT

Location: Easy Day
Date: 2023-09-07
Weather: 68 and clear

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

Warm-O-Rama
None

Tha Thang
Rucked around AO, stopping to do Mericans, SSHs, and Squats.

End in COT

Location: MoCo
Date: 2023-09-02
Weather: 70s

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

Warm-O-Rama
Upper body stretches

Tha Thang
3 laps around AO
100 overhead presses with coupon
200 Mericans
300 Squats
3 laps around AO

End in COT

Location: Gridlock
Date: 2023-08-24
Weather: McSteamy 75°F

Q: Flu Shot
PAX: 18 – Muck, Oshag, Sous Vide, Baby Driver, Lincoln Log, Wally World, Lansbury, Chewbacca, LeBron, 49er, Corn Dog, Bettis, Lag Bolt, Incognito, Zebra, Hoser, Buzz Kill, Flu Shot

Warm-O-Rama
Abe vagodas IC
Frankensteins
Pigeon pulls

Tha Thang
Mosey up to grab coupons, after which pax were transported to Hyrule to witness the struggle of Zelda versus Ganon.
ZELDA set
Zigzag hops x5
Each arm curls x10
Link’s parry (one arm row) x20
Derkins x10
Am hams x5 2-is-1
GANON set
Gaspumpers x5
Air lunges (single leg squat) x10
Nolan Ryan x20
Overhead claps x10
Nate’s fav – merkins – x5
Each set was followed by a back and forth block burner
Finished 7 sets, so Zelda wins, Hyrule at peace again
Mosey back for mary-time
20 Freddy Mercurys 2-is-1
10 plank Fondas
2nd F announcements
3rd F circle up for prayer

End in COT

Location: Easy Day
Date: 2023-08-22
Weather: It’s was weather

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

Warm-O-Rama
None

Tha Thang
Rucked around AO

End in COT

Location: MoCo
Date: 2023-08-19
Weather: Crisp and refreshing

Q: Manny P
PAX: 5 – Manny P, Golden Shower, Popeye, Gwazi , Tonka

Warm-O-Rama
Michael Phelps
Thigh Stretches
Some OYO

Tha Thang
Little Dora in Teams- 75 Big Boy SUs while partner moseyed and did 5 SSH. Then 100 Airsquats.

1 Mosey lap around parking lot, 10 Mericans, 2 mosey laps, 20 Air squats, 1 lap, 15 OAC, 2 Laps, Monkey Squats. 3x

ARAM. Celebrations with 5 SSH, 10 Moroccan Nightclubs, 5 Mericans, 10 Moroccan Nightclubs. 20 minutes

Karokes, 10 jump lunges, karaoke, Arm Flutter Kicks. 3x

Stretch it out while we wish Manny P well with the Force!

End in COT

Location: MoCo
Date: 2023-08-12
Weather: Perfecto

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

Warm-O-Rama
OYO

Tha Thang
Deck of death…. plain and simple. Finished a little early, so rolled some exercise dice til time up.

End in COT

Location: Gridlock
Date: 2023-08-08
Weather: Just Right

Q: Baby Driver
PAX: 11 – Baby Driver, Swift, Lincoln Log, Sous Vide, Axeman, Incognito, Lansbury, Muck, LeBron, Buzz Kill, Hoser

Warm-O-Rama
Side Straddle Hops
Arm Circles
Assorted Dynamic warmups

Tha Thang
PAX moseyed to the tennis courts, grabbing coupons along the way

PAX ran celebrations along the 8 courts:
Celebration 1
– 5 complexes on the baseline each time PAX returned to baseline (bent-over-row into curl into overhead press)
– 5 merkins at the end of each court
Celebration 2
– 5 man makers on the baseline each time PAX returned to baseline
– 5 big boy situps at the end of each court

PAX returned coupons and moseyed back to the flag

End in COT

Location: Easy Day
Date: 2023-08-08
Weather: Ground wet, air not

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

Warm-O-Rama
Nada

Tha Thang
Ruck around AO. Stopped for Copperhead Squats and weighted shoulder shrugs. Ended with Pax lead Marys.

End in COT

Location: MoCo
Date: 2023-08-05
Weather: Sunny and great

Q: Golden Shower
PAX: 6 – Golden Shower, Gwazi , Buc-ee, Tonka, Spock, Megatron

Warm-O-Rama
OYO Arm stretches

Tha Thang
Station 1- overhead presses with coupon
Station 2- curls for the Squirrels with coupon
Station 3- Merikans
Station 4- Mosey around AO

When Pax finished Mosey, rotated to next Station

Station 1A- Farmer Carry coupons
Station 2A- Squats
Station 3A- SSH
Station 4A- Monkey walk
Station 5A- Bear crawl across parking lot

See above, but replace Mosey for Bear crawl

Ended with Dice exercises

End in COT

Location: Birds Nest
Date: 2023-07-27
Weather: Muggy

Q: Big E
PAX: 5 – Bootlegger, Sour Mash, Manchild, Quick Match, Big E

Warm-O-Rama
PAX stretch as desired

Tha Thang
5k Ruck

End in COT

Location: Easy Day
Date: 2023-07-25
Weather: Ground was moist, air was not

Q: Golden Shower
PAX: 4 – Golden Shower, Tonka, Snow White, Gwazi

Warm-O-Rama
OYO

Tha Thang
Walked around AO, stopping to do some exercises with our rucks as we went. And, as the Rule, Bernie up the hills

Ground Pounders
Cobra Squats
Happy Jacks

Pax lead Mary to end the beatdown

End in COT

Location: Gridlock
Date: 2023-07-22
Weather: About as good as you can get

Q: LeBron
PAX: 20 – LeBron, Buffet, Subject Matter, Flu Shot, Morpheus, Hertz, Sous Vide, Toto, Axeman, Baby Driver, Chewbacca, No Mas, Radio, Buzz Kill, Muck, 49er, Molar, Wally World, Lansbury, Oshag

Warm-O-Rama
Side straddle hops
Pigeon pull
Quad pull
Scoops
Frankenstein
Pitchers side lunge
High knees
Butt kicks

Tha Thang
Each person does 50 of each exercise while your partner runs then switch
Step ups 2 is 1
Squats
RDLs
Calf raises
Merken
Shoulder press
Bicep curls
Bench dips

Ab circuit
LBC
Big boy sit-up
Leg lifts
American hammer
Dead bug
Cat cow
Bird dog

End in COT

Location: MoCo
Date: 2023-07-22
Weather: Lovely

Q: Golden Shower
PAX: 5 – Golden Shower, Gwazi , Tonka, Spock, Deflator

Warm-O-Rama
OAC and Michael Phelps to warm up the muscles

Tha Thang
Countdown exercises with coupons
80 SSH
70 Flutter Kicks
60 Monkey Humpers
50 Kettle Swings
40 Squats
30 Overhead Press
20 Curls
10 Merkins
Mosey to US60 and around AO

Repeat with 70-10 repped exercises

Ended in Pax lead Marys

End in COT

Location: MoCo
Date: 2023-07-08
Weather: Not too bad

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

Warm-O-Rama
OYO to warm up the muscles

Tha Thang
Paula Abduls lunges, Bernie, and Merkins, rinse and repeat, reverse lunges, mosey, and LBC going back

Monkey drill with SSH in the middle and ends

Albatross Wings for time. Forward, rear, seal claps, overhead claps, and Moroccan Nightclub

Ended with Pax lead Marys

End in COT

Location: MoCo
Date: 2023-07-01
Weather: Rainy and wet, eh

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

Warm-O-Rama
Canadian Michael Phelps, Canadian Finkle Swings, and Canadian Tie Fighters

Tha Thang
To rep our neighbors to the North on their Independence day, we said Eh alot

Since Kenny Loggins went to Canada on Tour, we did the Danger Zone

Since Noah was Canadian (shrug) and it was raining, we did the Wheel of Animal Walks

Since Dora is a Canadian American TV series show, we did a Modified Dora all together with Canadian Flying Squirrels in the middle of the sprints

Ended with some Canadian Pax lead Marys

End in COT

Location: Easy Day
Date: 2023-06-27
Weather: Wonderful

Q: Golden Shower
PAX: 4 – Golden Shower, Manny P, Gwazi , Tonka

Warm-O-Rama
OYO Static stretches

Tha Thang
1.5 mile ruck around AO, stopping occasionally to conduct some Hillbillies, Copperhead Mericans, Ground Pounders, and Happy Jacks.

Of course, Bernie Sanders any uphills

Pax lead Mary’s to wrap up beatdown!

End in COT

Location: Gridlock
Date: 2023-06-13
Weather: We can do 52

Q: Flu Shot
PAX: 9 – Flu Shot, Baby Driver, Toto, Muck, Zebra, Axeman, LeBron, Incognito, Sous Vide

Warm-O-Rama
Stretch OYO
Abe Vigodas IC
Frankensteins IC

Tha Thang
Pax took a mosey up to retrieve one coupon each.
Q led Pax in sets of two exercises, followed by various laps of the parking lot.
Exercises were chosen/inspired by the rhyming scene from The Princess Bride:
Foxholes 20 OYO
Upright rows w coupon 20 IC
Happy Jacks 7 rounds
Clerkins (or plyomerkin) 20 on down count
Rocky Balboa 20 IC
The Wolverine 10 OYO
American Hammers 2 sets of 15 IC
Deadlifts w coupon 20 IC
Imperial Walkers to Baba O’Reilly
Pattycake merkins to Rockafeller Skank
Pax returned coupons and moseyed back for COT. Discussed 2nd F of hiking trip and 49er’s singing performances. 3rd F of vod Rom 5:8 and prayer, followed by nameorama.

End in COT

Location: Gridlock
Date: 2023-06-10
Weather: Clear

Q: Red Cross
PAX: 13 – Hertz, Oshag, Baby Driver, Lansbury, Matlock, Marshall, Radio, LeBron, Toto, Axeman, Weird Science, Buffet, Chewbacca

Warm-O-Rama
Static and dynamic stretching

Tha Thang
150 coupon squats
1/4 mile body weight lunges
1/4 mile run
Core work to time expires

End in COT

Location: Easy Day
Date: 2023-05-29
Weather: 53 and beautiful

Q: Snow White
PAX: 3 – Snow White, Manny P, Golden Shower

Warm-O-Rama
OYO stretching

Tha Thang
Cincy Murph/Survival Murph

Rotation 1- Run big loop around AO

Rotation 2-
Pull ups on Playground equipment
Mericans
Air Squats
Add a chip to assist in keeping count

Exercise 3- run big loop opposite direction around AO

End in COT

Location: Gridlock
Date: 2023-04-20
Weather: Not to hot not to cold

Q: LeBron
PAX: 15 – Wally World, Lansbury, Bam, Sous Vide, Steve-O, Ollie, Baby Driver, Axeman, Muck, Incognito, Count Chocula, 49er, Lincoln Log, Zebra, LeBron

Warm-O-Rama
Side straddle hops
High knees
Butt kicks
Karaoke
Over the fence under the fence
Mosey

Tha Thang
Buy in 15 man-makers in 1 min rest remaining
15 min AMRAP
200 meter run
5 ground to overhead
10 curls
10 tricep extensions
15 big boy sit-ups
Rest 2 min
2 4 min AMRAP with min rest in between
2 up down manmakers
4 overhead press
6 lunges

End in COT

Location: Sherwood
Date: 2023-04-12
Weather: 45 and clear

Q: Peffercorn (DR)
PAX: 10 – Oshag, Showcase Showdown, Flu Shot, Sous Vide, Slim Jim, Lansbury, Steve-O, 49er, Splitter, Peffercorn (DR)

Warm-O-Rama
15 SSH
10 Baby Arm Circles
10 Bac Bacs
Willie Mayes Hayes (L/R)
5 Good Mornings

Tha Thang
Buy-in: 15 burpee jump over ruck

Thang: 11’s (each round reps add to 11 (1/10, 2/9, etc)
One end: ruck merkins
Angry bear crawl
Other end: ruck no surrenders
Overhead carry back
End each round with an endorphin (60/40 sandbag)

Cadence rounds: x2
10 curls
10 skull crushers
10 squats
10 low to high planks

Mary:
Flutter kicks, ruck overhead
Hammers with ruck
Guantanamo
Showcase called for 20 side leg raises each side

End in COT

Location: Birds Nest
Date: 2023-03-27
Weather: Clear cool

Q: Linguine
PAX: 5 – Bootlegger, Manchild, Beethoven , Sour Mash, Linguine

Warm-O-Rama
Stretch

Tha Thang
– Weighted vest bleacher climb
– 10 merkins
– 10 dips
Repeat 10x
– ab circuit cool down

End in COT

Location: Birds Nest
Date: 2023-02-20
Weather: Clear, 50

Q: Beethoven
PAX: 8 – T-Rex (DR), Mississippi (DR), Sour Mash, Linguine, Quick Match, Manchild, Bootlegger, Beethoven

Warm-O-Rama
20 SSH
10 grass grabbers
Arm circles
Light jog around football field

Tha Thang
Starting at home team goal line with coupon (murder bunnies to 10 yard line)
10 yard line -10 burpees (murder bunnies to 20 yard line)
20 yard line – 20 merkins (murder bunnies to 30 yard line)
30 yard line – 30 mountain crawlers (murder bunnies to 40)
40 yard line – 40 lbc’s (murder bunnies to 50)
50 yard line – 50 air squats (leave coupon, sprint to visitor’s 40 yard line)
40 yard line – 40 lbc’s (sprint to visitor’s 30 yard line)
30 yard line – 30 mountain crawlers (sprint to visitor’s 20)
20 yard line – 20 merkins (sprint to visitor’s 10)
10 yard line – 10 burpees (sprint to visitor’s goal line)
Take another lap around the field and start again, this time at visitor’s goal line. Once you get back to the 50 yard line. You’ll once again use your coupons and murder bunnies every 10 yards and perform exercises.

Mary: 15 flutter kicks, 15 Russian twists, 15 merkins, 10 jump squats, high knees running in place, v-ups, and writing alphabet with our toes while on our backs.

End in COT