Author: Axeman

Location: Gridlock
Date: 2024-09-12
Weather: 60 and B E A utiful

Q: Axeman
PAX: 10 – Hoser, Sous Vide, Ollie, Steve-O, El Baño, Bubbles, LeBron, Princess Peach, Circle K, Axeman

Warm-O-Rama
Michael Phelps, SSH’s and various dynos were performed.

Tha Thang
Pax completed 2 minutes of each exercise working on form and eccentric instead of concentric contractions of the muscles involved. After every cycle of upper, lower and core one lap around the lot was run. YHC is on the DL so he felt like a PE teacher telling the class what to do without having to perform the excercise. The workout consisted of:
Curls
Squats
Big-boys
Block over burpees
Overhead press
Lunges
American Hammers
Thrusters
Merkins
Bonnie Blairs
LBC’s
Burpees (instead of 8 count body crushers)
A great time was had by all.

End in COT

Location: Gridlock
Date: 2024-07-18
Weather: Fantastic!

Q: Axeman
PAX: 13 – Axeman, Flu Shot, Hoser, Muck, Sous Vide, LeBron, Buzz Kill, Baby Driver, Incognito, Circle K, Steve-O, Ollie, Oshag

Warm-O-Rama
Various moves such as arm circles, SSH’s, grass grabbers, butt-kickers, high-knees, knee-hugs and quad stretches. PAX then mosied to the coupons to begin.

Tha Thang
45 second on, 15 second off tabata with some running between each rotation of upper, lower and core. Exercises were as follows:
Curls, coupon squats, cockroaches, long lap around the lot
Overhead press, coupon lunges, dead bugs, medium lap
triceps with coupon, monkey humpers, LBC’s, short lap
man makers, Bonnie Blair’s, v-ups and then repeat. We made it through everything twice and a great time was had by all. We were joined by Steak Knives (DR) as well.

End in COT

Location: Gridlock
Date: 2024-05-23
Weather: 60 and thankfully dry

Q: Axeman
PAX: 9 – Axeman, Hoser, Oshag, Swift, Tiny Dancer, LeBron, Muck, Circle K, Buzz Kill

Warm-O-Rama
Michael Phelps, SSH’s, Grass Grabbers, Frankensteins, Quad-pulls, Pigeon-pulls, Chest hugs and calf stretch

Tha Thang
PAX began at corner of lot by flag and sprinted to end of tier 4, moseyed back to start and repeated walking back as recovery. We then moved to tier 3- repeato up to tier 1. PAX then grabbed a coupon and performed semi-high intensity workout with the intent of keeping the heart rate going. Exercises were performed for 45 seconds: curls, lunges LBC’s – X2 with 5 seconds between each one then moving to curls to overhead press, squats and deadbugs – X2. We then utilized the shelter for dips, step-ups, flutter kicks – X2 followed by mercans, wall sits and box cutters. PAX returned coupons and moseyed back to flag.

End in COT

Location: Gridlock
Date: 2024-05-11
Weather: B-E-A-UTIFUL

Q: Axeman
PAX: 1 – Axeman

Warm-O-Rama
See 6th anniversary description above.

Tha Thang
See 6th anniversary description above.

End in COT

Location: Gridlock
Date: 2024-03-28
Weather: 33 but clear

Q: Axeman
PAX: 15 – Axeman, Steve-O, Oshag, Sous Vide, Hoser, Tiny Dancer, Circle K, Muck, Chewbacca, Ollie, Swift, Buzz Kill, LeBron, Incognito, Baby Driver

Warm-O-Rama
Various dynos including SSH’s, high-knees, butt-kickers, quad pulls and Frankenstein’s monsters

Tha Thang
Pax were divided into 4 groups and exercise were performed in each corner for 2 minutes. PAX then rotated 3 corners and performed the exercises in that corner. This continued until time was up. Exercises performed were: forward lunges, Bonnie Blairs, mercans, diamond mercans, curls (with coupon), coupon swings, big boys and dead bugs. A great time was had by all!

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Location: Gridlock
Date: 2024-02-01
Weather: 30 and nice

Q: Axeman
PAX: 14 – Axeman, Oshag, Steve-O, Buzz Kill, Sous Vide, Hoser, Mint Julep, Chewbacca, LeBron, 49er, Muck, Incognito, Sparrow, Circle K

Warm-O-Rama
Mosey to corner by coupons and did Michael Phelps, Arm Circles, SSH’s, Frankensteins, Quad Pulls, High Knees, and Butt-Kickers

Tha Thang
It’s already February and Speedo season is just around the corner so it’s time to get that definition. A Tabata workout was performed using coupons with 45 seconds on and 15 off and some moseying for cardio. The exercises were:
Curls
Coupon Squats
Cockroaches
Long Lap around lot
Overhead Press
Coupon Lunges
Dead Bugs
Medium Lap
Triceps with Coupon
Monkey Humpers
LBC’s
Short Lap
Man Makers
Bonnie Blairs
V-ups
Then repeato again until time is up.
A great time was had by all!

End in COT

Location: Gridlock
Date: 2023-12-07
Weather: 33 with a feels like of 23 but nice

Q: Axeman
PAX: 9 – Axeman, Oshag, Sous Vide, Chewbacca, Baby Driver, Hoser, Buzz Kill, Incognito, LeBron

Warm-O-Rama
Disclaimer given and pax moseyed to corner of lot nearest coupons. Various warm-ups performed including Micheal Phelps, SSH’s, hamstring, quad and calf stretches.

Tha Thang
Pax began in corner 1 with 20 coupon curls, moseyed to next corner for 20 mercans, to corner 3 for 20 lunges and 4th corner for 20 big boys then returned to start. They then performed 19 coupon squats, then 19 mercans, lunges and big boys at each corner. This was continued until time ran out. Lots of work and moseying was had by all!

End in COT

Location: Gridlock
Date: 2023-10-12
Weather: 49 and lovely

Q: Axeman
PAX: 17 – Axeman, Sous Vide, Incognito, Oshag, Splitter, Baby Driver, Corn Dog, Flu Shot, LeBron, Hoser, Steve-O, Wally World, Muck, Golden Shower, Tonka, Gwazi , Buzz Kill

Warm-O-Rama
SSH’s and various dynos-high knees, butt-kickers, pigeon pulls, scoops and Frankensteins

Tha Thang
PAX grabbed a coupon or ruck plate and began the lucky 13- 3 sets of 13 minutes each. Each set consisted of 5 exercises done until the 13 minutes was complete. After a one minute rest the second then third set was performed. Exercises were AMRAP during the period and were as follows:
Set 1-
12 Burpees
20 Reverse lunges (2=1)
15 Mercans
20 LBC’s
12 Dips
Set 2-
30 seconds Mtn. Climbers
30 Squats
12 Overhead press
20 Bicycles
10 J-Los
Set 3-
45 SSH’s
30 Ice Skaters
30 Curls
12 Big Boys
30 second side plank left
30 second side plank right

End in COT

Location: Gridlock
Date: 2023-08-17
Weather: 60 and perfect!

Q: Axeman
PAX: 20 – Axeman, Muck, Oshag, Santa’s Little Helper, Lag Bolt, Phalanges, Corn Dog, Lansbury, Hoser, Lincoln Log, Wood rider (DR), 49er, Golden Shower, Gwazi , Tonka, Snowflake, Incognito, Buzz Kill, Manny P, Bettis

Warm-O-Rama
Michael Phelps and arm circles while going over what F3 stands for and the 5 core principles. Glad to have new faces recently! SSH’s (in cadence), dynos next, high knees, butt-kickers, pigeon pulls, scoops, Frankensteins and chest pulls.

Tha Thang
PAX moseyed to the top of the lot and grabbed coupons for some Tabata. Reps were 45 seconds on with 15 seconds of rest. Exercises were as follows:
Curls
Coupon Squats
Cockroaches
Long lap around all 4 tiers (2 min.)
Overhead Press
Coupon Lunges
Dead Bugs
Medium Lap (3 tiers, 1:40)
Triceps with Coupon
Monkey Humpers
LBC’s
Short Lap (2 tiers, 1:10)
Man Makers
Bonnie Blairs
V-Ups
This completed set 1 so set 2 commenced repeating above. Second set nearly completed by these animals.

End in COT

Location: Gridlock
Date: 2023-07-06
Weather: Humid as all get out

Q: Axeman
PAX: 6 – Axeman, Incognito, Sous Vide, Hoser, 49er, Buzz Kill

Warm-O-Rama
Arm circles, Frankensteins, quad pulls, SSH’s in cadence, high knees, butt-kickers

Tha Thang
PAX moseyed to the entrance to the baseball fields where a deck-of-death was used. Various exercises corresponded to the suit and number of reps. Exercises were as follows:
Hearts- mercans
Diamonds- dips
Clubs- big boy sit-ups
Spades- squats

End in COT

Location: Gridlock
Date: 2023-06-22
Weather: 61 and glorious

Q: Axeman
PAX: 9 – Oshag, Sous Vide, Muck, Swift, Snowflake, Axeman, Hoser, Santa’s Little Helper, Baby Driver

Warm-O-Rama
Mosey to basketball courts for some dynos- Michael Phelps, arm circle, high knees, butt kickers, swoops, pigeon pulls, Frankensteins and chest hug knee pulls

Tha Thang
PAX moseyed to the football field and grabbed coupons that were deposited at the top of the scoreboard hill. Then 11’s were done as follows:
No Surrenders (1) at bottom, bear crawl up hill/ mosey down with coupon curls at the top (10). Reps were increased at the bottom and decreased with each turn at the top.
Then PAX moseyed up the hill and crawl-beared down with the reps alternating between American Hammers at the bottom and overhead press into a tricep extension with coupon at the top.
Return to flag – loving summer time!

End in COT

Location: Gridlock
Date: 2023-05-06
Weather: 51 and about perfect!

Q: Axeman
PAX: 21 – Axeman, Muck, Oshag, No Mas, 49er, Hertz, Incognito, Baby Driver, Sous Vide, Zebra, Lincoln Log, Flu Shot, Morpheus, Buffet, Chewbacca, Wiki, Dub-K, LeBron, TLC, TStark, Santa’s Little Helper

Warm-O-Rama
Mosey to basketball courts then SSH’s, Frankensteins, butt-kickers, high knees and swoops. Then 1/2 of group headed to grab coupons while the other half moseyed to the far end of the tennis courts.

Tha Thang
All 8 courts were used to get the day’s work in. Pax paired up and one pax performed work with the coupon while the other did work on the court(s), then switched. We moved as a group to the next court.Work consisted of:
1- Bear crawl around court 1/ Man-makers
2-Lunge walk around court 2/ LBC’s
3- Karaoke around court 3/ Decline Mercans
4- Bernie Sanders/ Curls
5- High skip/ coupon rows
6- Mosey/ coupon squats
7- Mosey/ overhead press
8- Mosey/ plank
6- Mosey/ coupon squats
4- Bernie Sanders/ curls
2- Lunge walk/ LBC’s

Coupons were returned to their home and we ended at the flag for announcements and COT.

End in COT

Location: Gridlock
Date: 2023-04-27
Weather: Nice and clear-ready for warmer however

Q: Axeman
PAX: 17 – Baby Driver, Lincoln Log, Wally World, Slim Jim, Count Chocula, Muck, 49er, LeBron, Sous Vide, Flu Shot, Incognito, Zebra, Lansbury, Ollie, Bettis, Wood rider (DR), Axeman

Warm-O-Rama
Pax moseyed to the top tier and were led through SSH’s, grass grabbers, Frankensteins, high knees, butt-kickers, and pigeon pulls.

Tha Thang
Today’s workout was sponsored by Sesame Street. PAX were in a circle and performed the exercise that corresponded to the letters in their name. We moved around the circle using everyone’s first letter, then second, etc. Many SSH’s and wall sits were done as apparently Gridlock names everyone using the same letters. 490 SSH’s were done along with 10 minutes of wall sits.

End in COT

Location: Gridlock
Date: 2023-03-02
Weather: Chilly but dry

Q: Axeman
PAX: 14 – Wally World, Steve-O, Slim Jim, Muck, Oshag, Sous Vide, Bam, Splitter, Axeman, Incognito, Baby Driver, LeBron, 49er, Count Chocula

Warm-O-Rama
Mosey to coupons followed by SSH’s, Michael Phelps, butt kickers, high-knees, Frankensteins and quad-pulls

Tha Thang
Pax performed some tabata- 45 seconds on followed by 15 seconds of rest. After each set of upper, lower and core pax moseyed around either the first two levels or first and third level of lot. Exercises were each performed twice with coupons as appropriate. Reps were as follows:
Curls
Coupon squats
Box cutters
Overhead press
Coupon Lunges
Dead bugs
Grave diggers
Monkey humpers
Crunches
Man Makers
Bonnie Blairs
V-ups

End in COT

Location: Gridlock
Date: 2023-01-05
Weather: Low 30’s- Refreshing

Q: Axeman
PAX: 10 – LeBron, Sous Vide, Muck, Steve-O, The Janitor, Wally World, 49er, Bam, Incognito, Axeman

Warm-O-Rama
SSH’s (IC)
Frankensteins
Butt-kickers
Quad-pulls
Hanging Hamstring Stretches
High Knees

Tha Thang
Pax began in corner of lot by flag and performed an exercise then moseyed to the other bottom corner of the lot and performed same exercise but added 7 reps. We moseyed up the hill to the next corner and across stopping at each corner adding 7 reps each time. We waited for the 6 each time and did 4×4’s (burpees with 4 mercans and 4 mountain climbers) while waiting. Exercises and beginning reps were as follows:
Mercans- 14 reps
Squats- 14
Flutter Kicks- 14
SSH’s- 14
Tricep Dips on Curb- 7
Lunges- 14
LBC’s- 14
T-Claps- 14
We ended near the flag for COT.

End in COT

Location: Gridlock
Date: 2022-11-10
Weather: A smidge chilly but not bad

Q: Axeman
PAX: 15 – Zebra, Sea Chicken, 49er, LeBron, Sous Vide, Chewbacca, Splitter, The Janitor, Snowflake, Borland, Lincoln Log, Wally World, Axeman, Incognito, Ollie

Warm-O-Rama
SSH’s (in cadence), Grass Grabbers (IC), Michael Phelps, High Knees, Butt Kickers, Pigeon Pulls and Knees to chest

Tha Thang
PAX were divided into 4 groups, one for each tier in the parking lot. Each group performed the first round of movement and reps then moseyed to the next tier. Everyone performed this going from round 1-4. Groups completed the four rounds just in time to name our new HIM. Tiers were as follows:
Tier 1
Round 1- 40 mercans
2- 25 diamond mercans
3- 25 wide mercans
4- 25 decline mercans
Tier 2
1- 30 monkey jumpers
2- 30 Bonnie Blairs
3- 40 squats
4- 40 calf raises
Tier 3
1- 30 dead bugs
2- 40 LBC’s
3- 30 cockroaches
4- 25 ARods/Afflecks
Tier 4
1- 20 thrusters
2- 15 man makers
3- 50 curls
40- 25 coupon swings

We moseyed back to the flag and named our FNG. Welcome Borland!

End in COT

Location: Gridlock
Date: 2022-09-03
Weather: Humid but great!

Q: Axeman
PAX: 25 – Muck, Oshag, Lincoln Log, Lansbury, Chewbacca, Subject Matter, Radio, Wally World, Dr Ruth, LeBron, Sous Vide, Santa’s Little Helper, Zebra, Giggles, Lax Bro, Schrute (DR), Buffet, Hi-Hat(DR), Splitter, The Janitor, Poke (DR), Hose Head (DR), Incognito, Dub-K, Axeman

Warm-O-Rama
Mosey to basketball courts for SSHs, butt-kickers, quad pulls, Frankensteins and high knees. YHC determined we wouldn’t have enough coupons on the football field so several PAX were gracious enough to grab their ruck and meet us by the bleachers.

Tha Thang
Everyone used their ruck or coupon for 4 rounds of tabata performing curls, squats, V-ups, overhead press, Butkus and flutter kicks. Each action was done for 1 minute with a 15 second rest between while we focused on concentric and eccentric contractions of the main muscle involved. Our wives, or girlfriends (depending on marital status hopefully), will not be able to keep their hands off us as they see our definition after today.
PAX then moseyed to the tennis courts for some agility drills with short sprints, back-pedaling and lateral movement (3X) followed by lunges then moved to the other side of the court for the same. We ended with some 8 court celebrations of life by running from the sideline of court 1 to the area between courts 2-3 and doing 5 merkins. We returned and did 5 merkins and continued stopping between courts 4-5, 6-7 and after 8 doing 5 merkins each time and returning to the start. A great way to celebrate Labor Day weekend! Many thanks again to those that grabbed a ruck, Muck for the coffee and donuts after and for all the FNGs and DR pax. We hope to see you all back!

End in COT

Location: Gridlock
Date: 2022-05-28
Weather: Slightly cool, humid and great!

Q: Axeman
PAX: 17 – Animal Style, Wally World, The Janitor, Weird Science, Fergie, Sous Vide, Radio, Sparky, Subject Matter, Oshag, Santa’s Little Helper, Lansbury, 49er, Slick Willie, Steve-O, Muck, Axeman

Warm-O-Rama
Mosey to basketball courts for some SSH’s IC, Grass Grabbers, Frankensteins, butt kickers, knees to chest and pigeon pulls.

Tha Thang
PAX moseyed to the tennis courts for some ladder exercises. We did 20 reps of each action between each pair of courts: calf raises, mercans, LBC’s, Lunges, Shoulder Taps, American Hammers, Bonnie Blairs and Dead Bugs. Each exercise was performed, starting with calf raises and return to start for 3 burpees. We then did calf raises between court 1-2, then mercans between courts 2-3, returned to calf raises and back to the start for 3 burpees. We proceeded like this until the end of court 8 and back.
Everyone then moseyed to the coupons on the football field for tabata. PAX did one minute of each with 15 seconds of rest between: coupon curls, coupon squats, v-ups, and overhead press. We then ran out of time and moseyed back to the flag for circle of trust.

End in COT