Location: Birds Nest
Date: 2021-06-21
Weather: 74, breezy
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
No warm o rama
Tha Thang
Ruck 2 miles and at every quarter mile using ruck do 10 squats, 10 Merkins, 10 deadlifts, 10 OH presses.
1 lap of goat trails
End in COT
Location: Paddock
Date: 2021-06-16
Weather: 60
Q: Boo Boo
PAX: 6 – Boo Boo, Whitewall, Herbie , Oshag, Sous Vide, Muck
Warm-O-Rama
No warm o rama
Tha Thang
5 sets (no rest between sets):
10 leg lifts
15 ruck rows
21 ruck overhead walking lunges
(Stress position before next set: Al Gore, Plank, Warrior Pose, 10 Merkins)
Ruck remainder of time
End in COT
Location: Birds Nest
Date: 2021-06-14
Weather: 64
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
Finkle swings, hamstring/knee stretches, hip / ankle rotations
Tha Thang
4 Sets with 30 second rest between movements and all with ruck on:
20 – Squats
2 min – Warrior Pose
20 – Deadlifts
1 minute – Weighted Squat Hold
20 – Weighted alternating forward lunges
20 yards – Duckwalk down bear crawl back
1 lap of goat trails around stadium
20 LBC
20 Flutter Kicks
20 Goldeneyes
20 Big Boys
End in COT
Location: Paddock
Date: 2021-06-09
Weather: 78, raining
Q: Boo Boo
PAX: 5 – Oshag, Boo Boo, Weird Science, Zebra, Wally World
Warm-O-Rama
Stretches – Michael Phelps, arm circles, hamstrings, knees, ankles
Tha Thang
In honor of Oshag, we listened to classic rock, though it wasn’t his favorite smattering of artists, and did squats & stuff.
End in COT
Location: Birds Nest
Date: 2021-06-07
Weather: 72, drizzle
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No Warm-O-Rama
Tha Thang
Ruck 2 miles and at each quarter mile complete 10 Reps of squats, Merkins, dead lifts, and overhead presses. For the last set only complete 7 Reps of each exercise to commemorate the 77th anniversary of D-Day.
End in COT
Location: Birds Nest
Date: 2021-05-24
Weather: 64, humid
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
4 Sets:
1 min rows (switch arms at 30 sec)
30 sec squats
30 sec AMRAP Merkins
30 sec rest
4 Sets (for time):
20 SB rows
20 Sous Vides
20 Ruck Curls
20 Air Squats
Tha Thang
Goat Trails – 2 laps around the stadium
End in COT
Location: Gridlock
Date: 2021-05-20
Weather: 64
Q: Boo Boo
PAX: 10 – Boo Boo, Axeman, Wally World, Possum, Ping, Sous Vide, Muck, Oshag, Nurse Joy, Incognito
Warm-O-Rama
Arm circles, Michael Phelps, arm stretching, hamstrings, knees, ankles, hip rotations, tinkle swings.
Tha Thang
DORA – 1 person works & the other runs a full lap around the parking lot.
50 – burpees
100 – 2 count lunges
200 – HR Merkins
300 – squat with pause a bottom
400 – 1 count flutter kicks
End in COT
Location: Paddock
Date: 2021-05-19
Weather: 58, humid
Q: Boo Boo
PAX: 4 – Boo Boo, Whitewall, Wally World, Herbie
Warm-O-Rama
1 mile mosey
Tha Thang
Ladder
Rep Scheme – Ascending by 1 Rep
Movement 1 – Merkin
Movement 2 – Squat
Movement 3 – Up Row
Start with 1 Reps of each movement then ascend the ladder adding a rep to each movement (1,1,1;2,2,2;…;10,10,10 = 1 round)
End in COT
Location: Birds Nest
Date: 2021-05-10
Weather: 50, cloudy
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
no warm o rama
Tha Thang
Rucked alone listening to The History of The Church by Eusebius. Added in some running up the hills the last half of the loop. Also, found the high school is now farming chickens and saw a Red Fox on the other side of the school. Interested to see how this chicken experiment ends….
End in COT
Location: Birds Nest
Date: 2021-05-03
Weather: 59, rain
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
No Warm-O-Rama
Tha Thang
5 rounds with ruck/SB, 30 sec. rest b/w exercises
1 min high plank
12 curls
20 chest presses
10 OH presses
12 Tri extensions
10 front raises
15 bent over rows
End in COT
Location: Birds Nest
Date: 2021-04-26
Weather: 37, clear
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No Warm-O-Rama
Tha Thang
Mumbleruck with 40lbs sandbag carry. PAX alternated carry at 3/4 point.
End in COT
Location: Birds Nest
Date: 2021-04-24
Weather: 50’s, overcast
Q: Boo Boo
PAX: 17 – Boo Boo, Zebra, Lincoln Log, Incognito, Mule, 49er, Animal Style, Wally World, Sous Vide, Radio, Odd Job, Lansbury, Oshag, Raquel, Muck, Axeman, Possum
Warm-O-Rama
Mosey to Midfield
Stretching: neck rotations, arm circles, Michael Phelps, hip rotations, Finkle swings, hanging hamstrings, knee crossovers, calf stretches, ankle rolls
10 Reps In Cadence: SSH, Abe Vigodas, Copperhead Squats, Merkins, Sous Vides
Dynamics (10 Yards out and back): Frankensteins, High Knees, Knee Pulls, Carioca, Side steps
Tha Thang
The LADDER. Mosey to the 50 and at every 10 yards complete exercise with reps matching corresponding yard line. Then sprint back to goal line.
L (legs)- Lunge Pulse
A (arms) – Merkins
D (dumb) – Outlaws
D (dumber) – Catalina Wine Mixers
E (easier) – 1/2 reps @ yardage markers (i.e. 10yd is 5 reps) – No Surrenders
R (really dumb) – 1 rep @ 10yd, 2 reps @20yd, etc.. up to 5 reps @ 50yd – Columbian Neckties
Mosey to Flags
End in COT
Location: Paddock
Date: 2021-04-21
Weather: 32, light snow/sleet
Q: Boo Boo
PAX: 3 – Boo Boo, Sous Vide, Wally World
Warm-O-Rama
20 minute mosey
Tha Thang
Sheaf Toss (ruck to shoulder) 10 Reps alternating shoulders
Caber Toss (front ruck raises) – 10 Reps
Stone Put (shot put 20 lbs medicine ball) – Rotating between 3 people for 3 minutes
Weight Throw (ruck swings) – 12 Reps
Weight Over Bar (reverse medicine ball throw) – Rotating between 3 people for 3 minutes
Stone Lift – Front ruck hold (not strapped in) and walk for 3 minutes
Repeat until end of Q.
End in COT
Location: Birds Nest
Date: 2021-04-19
Weather: 45, cloudy
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No warm o rama
Tha Thang
Ruck for duration of Q contemplating the excuses Duggar might have for missing another Q he was supposed to lead.
End in COT
Location: Birds Nest
Date: 2021-04-12
Weather: 46, wet, breezy
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No warm o rama
Tha Thang
Mumbleruck
End in COT
Location: Paddock
Date: 2021-04-07
Weather: 55, clear
Q: Boo Boo
PAX: 7 – Boo Boo, Asian Zing (DR), Wally World, Raquel, Weird Science, Sous Vide, Whitewall
Warm-O-Rama
Hamstring stretch; knee crossovers; downward dog
Tha Thang
4 sets of each movement with 30 seconds rest between each movement:
Alternating Lunges – 20 Reps
Squat – 20 Reps
Warrior Pose – 2 minute hold
Overhead Squat – 1 minute hold
Deadlift – 20 Reps
Duck walk – 20 yards
Bear crawl – 20 yards
End in COT
Location: Birds Nest
Date: 2021-03-29
Weather: 35, clear
Q: Boo Boo
PAX: 4 – Boo Boo, Duggar, Zebra, Weird Science
Warm-O-Rama
No Warm o Rama
Tha Thang
Mumbleruck
End in COT
Location: Paddock
Date: 2021-03-24
Weather: 59, cloudy
Q: Boo Boo
PAX: 6 – Boo Boo, Weird Science, Whitewall, Sous Vide, Zebra, Wally World
Warm-O-Rama
Arm circles; Michael Phelps; Hanging hamstring, knee crossovers, down dog, up dog
Tha Thang
Spades – OH press
Hearts – Rows
Diamonds – Tri extensions
Clubs – Curls
Face Cards – Chest Press – 10 Reps
Joker – Run 1/2 mile
End in COT
Location: Birds Nest
Date: 2021-03-22
Weather: 44, clear
Q: Boo Boo
PAX: 2 – Weird Science, Boo Boo
Warm-O-Rama
None
Tha Thang
Mumbleruck 45 minutes.
End in COT
Location: Birds Nest
Date: 2021-03-15
Weather: 40, windy
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No Warm O Rama
Tha Thang
Mumble ruck for duration of Q
End in COT
Location: Paddock
Date: 2021-03-10
Weather: 50, clear
Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Weird Science, Sous Vide, Whitewall
Warm-O-Rama
Michael Phelps, Arm Circles, Hip Rotations
Tha Thang
5 Sets:
1 Min Plank
12 Tri Extensions with Ruck
12 Curls with Ruck
10 OH Press
15 Bent Over Rows
10 Front Raises with Ruck
20 Chest Presses
End in COT
Location: Birds Nest
Date: 2021-03-08
Weather: 38, clear
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No Warm-O-Rama
Tha Thang
2 laps of goat trails followed by a ruck until end of WO time, which included a discussion of where Duggar was at and what happens to give bananas the “organic” designation.
End in COT
Location: Gridlock
Date: 2021-03-02
Weather: 20’s, clear
Q: Boo Boo
PAX: 7 – Boo Boo, Weird Science, Incognito, Sous Vide, Possum, Toto, Muck
Warm-O-Rama
Arm circles; Michael Phelps, Finkle Swings, Hip Rotations
Tha Thang
Clubs – 4 Count Flutter Kicks
Hearts – Burpees
Diamonds – Merkins
Spade – Sumo Squats
Ace = 1 Rep
Face Card – Alternate between box bear crawls and squat jumps (10 reps)
Joker – Mosey to Tennis Courts
Finisher: 1 minute curb step up’s AMRAP (Fast as Possible once burned out keep moving at slower pace if needed); 1 minute alternating leg airplanes
Repeat Finisher until end of WO.
5 single leg squats on each leg to wrap it up.
Prayers for the Embassy finally coming through for a brother. Prayers for easing the pain of cancer that two brothers families are dealing with. Peace and safety to all brothers for this day and this week.
SYITG!
End in COT
Location: Birds Nest
Date: 2021-03-01
Weather: 40’s & breezy
Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Duggar
Warm-O-Rama
No Warm-O-Rama
Tha Thang
5 Sets with 30 sec. rest between movements:
Crocodile Merkins – 12 Reps
Cleans with ruck/SB – 15 Reps
Overhead Press – 10 Reps
Ruck Front Raises – 10 Reps
Shoulder to Ground with ruck – 5 Each Side
Body Weight Merkins – AMRAP 35 Seconds
Finisher:
1 Minute Curb Step-ups
30 Second Rest
1 Minute Airplanes
30 Second Rest
1 Minute Curb Step-ups
30 Second Rest
1 Minute Airplanes
30 Second Rest
End in COT
Location: Paddock
Date: 2021-02-24
Weather: 40, breezy
Q: Boo Boo
PAX: 5 – Boo Boo, Weird Science, Wally World, Sous Vide, Whitewall
Warm-O-Rama
No Warm-O-Rama
Tha Thang
Weighted Get-Ups – 5 each side – 4 Sets
Ruck Overhead Squats – 15 reps – 4 Sets
Man Makers using ruck – 8 reps – 5 sets
Lunges – 8 each side – 4 Reps
Above movements completed in a circuit with a 20 second rest between movements
Get-ups – Alternating sides, AMRAP – 5 minutes
1 Minute Rest
15 Minute Run
End in COT
Location: Birds Nest
Date: 2021-02-22
Weather: 40, very windy, raining, ice/snow on the ground
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
Attempted a 20 minute run but had to alter given the track was an ice rink
Tha Thang
3 Sets of Each of the following exercises with a 20 second rest between movements:
J-Lo’s – 15 reps
Get-up – 5 Reps Each Side
BBSU Weighted – 10 Reps
Inchworms – 15 Reps
BBSU with Ruck Overhead – 10 Reps
15 Minute Ruck
End in COT
Location: Birds Nest
Date: 2021-02-15
Weather: Teens, breezy, 2″ of snow
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
150 yard farmer carry with SBs
20 Min Run
Tha Thang
4 sets each with 25 sec rest between exercises
SB Chest Press – 15 Reps
SB Shrugs – 20 Reps
SB Up Rows – 15 Reps
SB Overhead Press – 15 Reps
150 yard farmer carry
1:40 Body Weight Plank
End in COT
Location: Paddock
Date: 2021-02-10
Weather: 27, Breezy, Sleet
Q: Boo Boo
PAX: 4 – Boo Boo, Wally World, Zebra, Weird Science
Warm-O-Rama
No Warm-O-Rama.
Tha Thang
WO done in a circuit with a 30 sec rest between movements.
Copperhead Merkins (Body Weight) – 5 Sets – 8 Reps per Set
Sandbag Clean & Toss – 4 Sets – 12 Reps per Set – (If no SB then do squat holds with front ruck push/pulls for duration of timer)
Pullups – 5 Sets – 5 Reps per Set
Military Press with Ruck/SB – 5 Sets – 8 Reps per Set
Merkins w/Ruck – 5 Sets – AMRAP for 1 Minute
18 Minute Ruck
Prayers for safe travels in the upcoming weather conditions.
End in COT
Location: Birds Nest
Date: 2021-02-08
Weather: Clear, cold (19 with a real feel of 9)
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
20 Minute Ruck
Tha Thang
6 Sets of each exercise:
Dolly w/Ruck Hold – 10 reps
Lunge Twist w/Ruck On – 20 reps (10 each side)
Sandbag/Ruck Thrusters – 10 reps
Copperhead Squats – 10 reps
End in COT
Location: Gridlock
Date: 2021-02-06
Weather: Clear, 27
Q: Boo Boo
PAX: 8 – Boo Boo, Toto, Splash Down, Wally World, Axeman, Sous Vide, Raquel, Incognito
Warm-O-Rama
1.5 mile mosey to the coupons
Tha Thang
Deck of Death:
Clubs = Curls
Hearts = Triceps Extensions
Diamonds = Rows
Spades = Shoulder Presses
Face Cards = 5 Man Makers
Jokers = 1st one Farmer carry down hill & back with coupons; 2nd one rifle carry down & clean & push back up with coupons.
Mosey back to parking lot
5 minute plank
Lots of prayers for PAX members who are affected by loved ones dealing with cancer. Prayers for good news for some of our international PAX members.
SYITG!!
End in COT
Location: Birds Nest
Date: 2021-02-01
Weather: 30, snowing
Q: Boo Boo
PAX: 2 – Boo Boo, Duggar
Warm-O-Rama
Arm circles, OH Claps, Michael Phelps
Tha Thang
4 Sets Each with Ruck or Sandbag (randomized with 30 second rest in between exercises):
25 – Chest Presses
15 – OH presses
12 – Curls
15 – Rows
12 – Tricep Extensions
12 – Front Raises
15 minute heavy ruck to end on
Lots of good leadership discussion. Focused heavily on John Maxwell.
End in COT
Location: Paddock
Date: 2021-01-27
Weather: 30, clear
Q: Boo Boo
PAX: 6 – Boo Boo, Duggar, Sous Vide, Weird Science, Wally World, Whitewall
Warm-O-Rama
No warm up. Some opted for pre-WO stretching
Tha Thang
SB Front Squat – 10 Reps; 3 sets
Lateral Lunges – 20 (10 Each side); 3 sets
OH Ruck Squat – 10; 4 sets
Ruck Thrusters – 10; 4 sets
SB Sweeper Squat Holds – 8 (4 counts); 3 sets
Jell-O Makers – 10 reps – 4 sets
*This was a circuit. Each movement was no done over and over (i.e. – 1 set of squats then move on to 1 set of lunges….). Between movements a 45 sec rest was given.
Finisher:
Romanian Pain Palace (weighted planks) – 5 minutes
End in COT
Location: Birds Nest
Date: 2021-01-18
Weather: 30, clear, breezy, 1/2″ snow accumulation
Q: Boo Boo
PAX: 2 – Boo Boo, Sous Vide
Warm-O-Rama
Quick leg stretches
Tha Thang
20 minute run on the track – We covered 2 miles
Each of The following Exercises had a 4 Minute Timer to Complete the Listed Reps:
10 Bear Complexes with Sandbag
20 Sandbag Lunges each side
20 Squat Cleans with Sandbag
30 Dead Lifts with Sandbag (Shortened to 2 Minutes)
20 Sandbag Thrusters (Shortened to 2 Minutes)
2 Minutes of AMRAP Burpees
During the walk back to the parking lot the Q immediately regretted his choice of Brussels sprouts and a selection of dairy the night before. Needless to say there was an emergency situation that cut the fellowship short.
End in COT
Location: Paddock
Date: 2021-01-13
Weather: 20, Clear, Windy
Q: Boo Boo
PAX: 4 – Boo Boo, Whitewall, Sous Vide, Weird Science
Warm-O-Rama
Mosey around the parking lot, once.
Tha Thang
Random Timed Circuit – Each exercise 4 sets. Timer of 60 seconds to complete listed reps then 60 seconds rest
Crocodile Push-ups w/Ruck – 12 Reps (i.e. – 12 reps in 60 seconds)
Sandbag Clean – 15 Reps
Sandbag OHP – 10 Reps
Ruck Front Raises – 10 Reps
Sandbag Get-ups – 10 Reps (5 each side)
AMRAP – Merkins – 2 minutes (1 set only)
Prayers for loved ones dealing with health issues.
SYITG!!
End in COT
Location: Birds Nest
Date: 2021-01-04
Weather: 35, Clear
Q: Boo Boo
PAX: 6 – Boo Boo, Chippendale, Lansbury, Weird Science, Zebra, Duggar
Warm-O-Rama
Stretching:
– Hanging Hamstring, Knee Cross Overs (Left & Right), Down Dog, Up Dog
– Michael Phelps, Arm Circles forward & reverse
– 11 Merkins IC
Tha Thang
The Q’s plans were to do some goat trails on the bleachers but had to call an audible when a fellow PAX slipped on some ice built up on the stairs. Thus, the ruck began and had a mix of 3 sets of 10 curls, 10 tri extensions, & 10 rows; 1 set of dips, and a 30 yard rifle carry. Once back at the flag, the PAX moseyed to the soft/non-mud laden/artificial turf/bougie football field for a round of Columbian Neckties, lunge walks, dips on the sideline bleachers, squat holds, planks, and merkins. The PAX then moseyed back to the flag for some merry. Dealers choice: Flutter Kicks x20; ARods x10; Snow Angels x10
Prayers for a number of folks in the PAX dealing with loved ones suffering from medical issues. May God give you peace and lay His healing hands on those suffering.
Go Give’m Heaven!
SYITG!!
End in COT
Location: Paddock
Date: 2020-12-23
Weather: Clear, 30’s
Q: Boo Boo
PAX: 2 – Boo Boo, Whitewall
Warm-O-Rama
Stretch – OYO
Tha Thang
12 Days of Krampus
1 – Merkin with Ruck on
2 – Man Makers using Ruck
3 – Overhead Press using Ruck
4 – Squats with Ruck on
5 – 4 Count Flutter Kicks
6 – Merkins (Body Weight Only)
7 – Squat Thrusts using Ruck
8 – Front Rack Lunges
9 – Big Boy Sit Ups
10 – Ruck Curls
11 – Mountain Climbers with Ruck on
12 – Monkey Humpers with Ruck on
10 Minutes of Step Ups at the picnic tables
Prayers for safe travels. Prayers for those dealing with both COVID and non-COVID related medical issues. We ask for wisdom, guidance, and selfless love in the decisions and actions we take.
End in COT
Location: Paddock
Date: 2020-12-09
Weather: 32, Partly Cloudy, Breezy
Q: Boo Boo
PAX: 7 – Boo Boo, Whitewall, Weird Science, Ping, Oshag, Santa’s Little Helper, Zebra
Warm-O-Rama
Stretch:
– Legs (Hanging Hamstring, Knee Crossovers, Down Dogs (Calfs)
– Arms (Arm Circles, Overhead Claps, Michael Phelps)
Tha Thang
This week is Army-Navy week. The week has always held importance in my household and I know for many others in the PAX the same is true. Yes, it is cliché to say but nonetheless it remains true that on Saturday every player on the field is willing to give their life for every fan in the stands. So in the true spirit of Army-Navy week, the Q today focused on honoring the 25th Infantry Division (AKA – Electric Strawberry / 27th Infantry Regiments – Wolfhounds).
Wolfhound Motto: Nec Aspera Terrent (No Fear on Earth; Frightened By No Difficulties; Difficulties be Damned)
Conditioning Drill 1: 10 Reps Each, 2 Sets
– Bend & Reach with Ruck
– Rear Lunge (2 is 1) with Ruck
– High Jumpers (No Ruck)
– The Rower (No Ruck)
– Squats with Ruck
– Abe Vigoda’s (No Ruck)
– Prone Row/Superman’s (No Ruck)
– Forward Lunge (2 is 1) with Ruck
– Bent-Leg Body Twist/Windshield Wipers (No Ruck)
– Merkins
Conditioning Drill 2: 3 Sets
– Chest Presses with Ruck – 20 Reps
– Big Boy Sit-ups (No Ruck) – 10 Reps
– Shoulder Presses with Ruck – 15 Reps
Conditioning Drill 3: 10 Reps Each, 2 Sets
– The Power Jump/Sumo Squat Jump (No Ruck)
– V-ups (No Ruck)
– Sous Vides (No Ruck)
– Leg Tucks & Twists/Fart Rockets (No Ruck)
– Single Leg Merkin (No Ruck & Switch Hands After 5 Reps)
Finisher:
Omaha Drill (In Honor of 25th Infantry Division we are calling it the Chosin Reservoir Drill this morning). Q leads PAX and PAX must follow the movements the Q does. From the starting point of AO parking lot down the hill to the park road and back to the starting point, the Q rotated movements from a mosey, jail break, army crawl, & baby crawl.
Merry – Dealer’s Choice
– 25 Flutter Kicks (2 is 1)
– 1 Minute Front Leaning Rest (AKA THE PLANK)
Prayers of thanks and protection for those that have served us in all branches of the military. Prayers for guidance in the ambiguity of our careers and in our daily lives.
End in COT
Location: Paddock
Date: 2020-12-02
Weather: 20, clear
Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Whitewall
Warm-O-Rama
Stretching:
– Hanging hamstrings
– Knee crossovers
– Down Dogs (calf stretches)
– Michael Phelps
– Modified overhead claps (no claps, just a slower movement to warm up the shoulders)
Tha Thang
All exercises done with a ruck or a ruck on & a sandbag used
Round 1 – 10 overhead shoulder presses, suitcase carry to middle of parking lot, 10 overhead shoulder presses, suitcase carry to end of parking lot. 10 overhead should presses. Repeat
Round 2 – 10 curls/10 rows/10 triceps extensions, rifle carry to middle of parking lot, 10 curls/10 rows/10 triceps extensions, rifle carry to end of parking lot, 10 curls/10 rows/10 triceps extensions. Repeat
Round 3 – 15 chest presses, lunge walk to middle of parking lot, 15 chest presses, murder bunnies to end of parking lot, 15 chest presses, two step squats to middle of parking lot, 15 chest presses, sandbag clean and toss or walking ruck extensions to end of parking lot, 15 chest presses
Round 4 – 5 Columbian neckties (Burpee incorporating a Catalina Wine Mixer), run to middle of parking lot, 5 Columbian neckties, run back to start, 5 Columbian neckties, run to end of parking lot, 5 Columbian neckties, run back to start, 5 Columbian neckties
Prayers for those small business owners impacted by COVID. Prayers for the upcoming winter months and the impact COVID will have on our lives. Prayers for peaceful and painless passing of a loved one, who is in their final days.
End in COT
Location: Paddock
Date: 2020-11-11
Weather: Upper 50’s, light to moderate rain
Q: Boo Boo
PAX: 7 – Boo Boo, Santa’s Little Helper, Weird Science, Sous Vide, Whitewall, Oshag, Zebra
Warm-O-Rama
Our BB Featured Image is of USMC Staff Sergeant Jesse Cottle and his two daughters. In 2009 while in Afghanistan during his 4th deployment Cottle was hit by an IED. In the aftermath, Cottle survived the blast but underwent multiple surgeries and lost both legs from mid-thigh down. In 2019, Cottle and his family received a specially made home on behalf of Gary Sinise Foundation’s Restoring Independence, Supporting Empowerment (R.I.S,E.) program.
Stretching – OYO
Tha Thang
“They carried all they could bear, and then some, including a silent awe for the terrible power of the things they carried.”
― Tim O’Brien, The Things They Carried
5K run with each PAX carrying an American flag.
Each of us physically and mentally carried the thoughts & symbolic representations of the Veterans who God has placed in our lives. My 5K was for both Darla Seitz and her Step-Father Don Funk. Don recently passed but proudly served us as an Air Force Flight Engineer deployed during the Vietnam War. Don carried many ailments with him for the remainder of his life, which were a result of exposure to Agent Orange.
To all our Veterans, we take time on this day to thank you for the commitment and sacrifices that were made selflessly to serve us. Know the burdens you carry are not yours to carry alone. WE WILL ALWAYS HAVE YOUR 6.
‘TILL VALHALLA
“It’s a hard thing to explain to somebody who hasn’t felt it, but the presence of death and danger has a way of bringing you fully awake. It makes things vivid. When you’re afraid, really afraid, you see things you never saw before, you pay attention to the world. You make close friends. You become part of a tribe and you share the same blood- you give it together, you take it together.”
― Tim O’Brien, The Things They Carried
SYITG
(In Honor of D. Seitz, D. Funk, E.D. Lance, A. Lance, G.M. Hadder, E. Rollins, P.S. McCullock, K. Barry, C.R. Smith, B. Foust, W. Jones, P. Cooke, M. Gunton, K. Gunton, S. Goodson, M. Boswell, J. Tomberlain, J. Miles, J. Barnhill, B. Crafton, J. Raffenberg, X. Stewart, C. Lawerence, R. Rayburn, A. Owens, A. Phillips, M. Panasuk, J. Rodgers, W. Tilley, B. Boss)
Prayers for the things we can’t control and healing for those we love. Praise for the blessings of rain and the people God puts in our lives.
End in COT
Location: Paddock
Date: 2020-11-04
Weather: 40’s, clear
Q: Boo Boo
PAX: 2 – Weird Science, Boo Boo
Warm-O-Rama
Stretch: OYO 5 minutes
Tha Thang
10 Ruck Chest Presses
30M Murder Bunnies
10 Ruck Chest Presses
30M Murder Bunnies
(Repeat 2x)
Step Ups with Ruck on (10 Minutes)
‘Till Valhalla
22 Merkins for the 22 veterans who commit suicide each day – YOU ARE NOT ALONE!!
Ruck 15 minutes
Lot’s of discussion about the events of the past 24 hours & the vitriol being seen on social media and experienced in person. I can’t claim the following but it was written by a friend and Pastor Jacob Harris: “Here are a couple of timeless truths to remember for our temporal election cycles:
“Put not your trust in princes, in a son of man, in whom there is no salvation. When his breath departs, he returns to the earth; on that very day his plans perish. Blessed is he whose help is the God of Jacob, whose hope is in the Lord his God” (Psalm 146:3-5).
“Some trust in chariots and some in horses, but we trust in the name of the Lord our God” (Psalm 20:7).
“I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth” (Psalm 121:1-2).
“The king’s heart is a stream of water in the hand of the Lord; he turns it wherever he will. Every way of a man is right in his own eyes, but the Lord weighs the heart” (Proverbs 21:1).
In light of God’s purposes, Paul says to pray for our government officials. “First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way” (1 Timothy 2:1-2).
Our government and politics are important, so we should rightly steward our responsibility. We must also remember that they are not ultimate or eternal. Make sure you are not consumed by apathy or aggression. Do not be careless, callous, or crazy. Instead, follow Jesus and make every effort to walk with humility, kindness, and love toward others.”
I WILL ALWAYS HAVE YOUR SIX
SYITG
End in COT
Location: Paddock
Date: 2020-10-28
Weather: 40’s, crisp & cool, overcast
Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Whitewall
Warm-O-Rama
Stretching: hanging hamstring, knee crossovers, down dogs, arm circles, Michael Phelps.
‘Til Valhalla:
22 merkins for the 22 Veterans each day that commit suicide – You Are Not Alone
– 10 slow (warm-up)
– 12 fast
Tha Thang
10 squat thrusts with ruck, shrimp 10 meters (no ruck), army crawl 10 meters (no ruck), 13 ARods, recovery by walking back to the starting line – Repeat 3x
10-10-10 – Curls, Tri Extensions, & Rows (all with Ruck)
Ruck
Stop halfway to shelter: 10-10-10 – Curls, Tri Extensions, & Rows (all with Ruck)
Stop at shelter: 10-10-10 – Curls, Tri Extensions, & Rows (all with Ruck), push picnic tables close and complete 10 abyss merkins. Repeat 2x
Ruck Home
Thus the day was absent of aromatic inspiration but we opted to focus on how to further become HIM. Discussions centered on how each of us have failed in our attempts to control what’s going on in our lives (God’s speaking loud and clear this morning as both my devotionals, read prior to heading to post, centered on loss of control) Billy Graham said “Someone once observed that there are three days a week that we have no control over – yesterday, today, and tomorrow. We only have this moment in time to prepare for eternity.” Furthermore, “You can’t change your past, but you can change your future.” So ask yourselves today, what am I trying to control that I can’t? Recognize it, accept you can’t control it, give over to God. You are not accepting defeat by doing this and doing it doesn’t make you less of a warrior. Dredd has said “In the heart of every man beats the heart of a warrior, of a lion, and once he has been picked up, scraped off, and missionalized, his heart is going to drive him to help others. See that is what we are all about. The man you help will be the man who helps you.” What’s the anchor holding you back today? Sever that rope, course correct your life and journey to Valhalla
What do you want your legacy to be?
Prayers for the ambiguity we each face in our lives and burdens we all carry. May God never give us lighter loads but give us stronger backs. And All Gods People Said Amen!
Go Give’m Heaven!
SYINTG
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Location: Paddock
Date: 2020-10-21
Weather: 60, clear, breezy
Q: Boo Boo
PAX: 4 – Boo Boo, Zebra, Weird Science, Whitewall
Warm-O-Rama
Stretching:
– Hanging hamstring
– Knee crossovers
– Down dog (calf stretches)
– Up dog
– Arm circles
– Michael Phelps
Tha Thang
Round 1 (x3):
– 10 get ups (5 each side) with ruck on
– 30 meter reverse ruck/SB bear crawl
– 10 ballerina squats with ruck
– Recover by walking back to starting line
Round 2 (x3)
– Gibsons with rucks (So named after my legendary track & field coach, which entails 10 curls / 10 triceps extensions / 10 row in immediate succession)
– 10 good mornings holding ruck
– 10 squat thrusts with ruck
Round 3 (x2)
– 10 no surrenders (5 each side) with ruck on
– Lunge walk 20 meters with ruck on
– 20 Outlaws (10 right & 10 left) no weight
– 10 JLo’s
– Lunge walk 20 meters with ruck on
– 11 merkins with ruck on
And on this day the 21st day of October in our year of the Lord 2020 post 10 reps in the first set of outlaws let it be known that the Q’s O-ring failed and expelled such forceful flatulence the PAX wondered if the brown note had been attained. Thusly, the gut honk was indeed dry but not dry in it’s inspirational motivation. The perfume cloud enveloping the PAX providing the robust aromas of last evenings feast of vegetable soup, French baguettes, & salted caramel Oreos illuminated the creative juices of our very own Zebra. And so let it be known that at this very moment Zebra created the combined movement of a JLo with a pickle pounder. Yet, no name worthy of such a magnificent locomotion could be found until the Q, upon receiving his own pungently perfumed inspiration, shouted to the heaven’s “LET IT BE CALLED AROD’s!!!”. And so forth we present to the F3 Exicon on behalf of the Lexington PAX the gift of the ARod’s.
Round 4 (Mary)
– 20 Flutter Kicks (in cadence)
– 25 American Hammers (in cadence)
– 20 Snow Angels (in cadence)
Prayers for guidance in the decisions we have to make when time is short. Prayers for those PAX who we miss and are dealing with a range of issues from hospitalizations, job losses, to balancing life’s tasks.
My 6 Words:
I WILL ALWAYS HAVE YOUR 6!
Go Give’m Heaven!
SYINTG
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Location: Paddock
Date: 2020-10-14
Weather: 45, clear
Q: Boo Boo
PAX: 8 – Boo Boo, Oshag, Sous Vide, Duggar, Whitewall, Zebra, Weird Science, Santa’s Little Helper
Warm-O-Rama
Stretching: hanging hamstring; knee crossovers; down dog calf’s; up dogs; arm circles; Michael Phelps.
Tha Thang
At shelter do 10 step ups with ruck on then run to shathouse and do 10 Ruck curls and 10 triceps extensions. Repeat 4x
At shelter do 10 dips with ruck off then run to shathouse and do 10 Ruck or sandbag overhead presses. Repeat 4x
In honor of Linc we were going to do Lincoln Log house push ups (4 man push ups) but we only had 7 humans at the AO. So, we went to option B which was 10 bent over ruck/sb rows then ran the lengthwise distance of the parking lot and did 10 burpees. Repeat 3x
10 Merkins in a 3 count cadence
Ruck last 15+- minutes.
Prayers for peace in our lives and guidance in the decisions we have to make. Prayers for trust and patience.
GO GIVE’M HEAVEN
Check your 6!
SYITG
End in COT
Location: Gridlock
Date: 2020-10-12
Weather: 64, overcast, wet
Q: Boo Boo
PAX: 10 – Boo Boo, Radio, Possum, Sous Vide, Wally World, Toto, Splash Down, TLC, Axeman, Muck
Warm-O-Rama
Stretching: Hanging Hamstring; knee stretches; down dog calf stretches; up dog; arm circles forward and back; overhead claps; Michael Phelps
Tha Thang
Ruck with PAX member leading with guidon (shovel flag). Stop at first parking lot. Random PAX member lead cadence exercises of 10 merkins, 10 mountain climbers, 10 SSH. Ruck to next pavilion then randomly select PAX member for cadence exercises of 10 dips, 10 step ups, 10 squats, 10 bugs/bears, 10 bear crawl boxes. Ruck back to parking lot, double time. Random PAX member selected for cadence exercises of 10 merkins and 10 flying squirrels.
Prayers for those dealing directly with COVID.
Go Give’m Heaven!!
#We Own The Gloom
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Location: Paddock
Date: 2020-10-07
Weather: Clear, 52
Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Whitewall
Warm-O-Rama
Stretching: hanging hamstring; knee crossovers; down dogs; up dogs; arm circles; Michael Phelps
Tha Thang
20 ruck and sand bag squats, 30 meter sand bag & ruck lunges (x4); 15 ruck or sand bag Saturday Nights, 20 ruck or sand bag chest presses (x3); 10 merkins, 10 judo merkins, 2 Bruce Lee merkins; 15 ruck or sandbag deadlifts, 10 squat thrusts with sand bag or ruck (x3); ruck 15 minutes.
Check your 6 today. Prayers for those who have loved ones impacted by illness and specifically COVID-19. May God lay His healing hand on all.
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Location: Gridlock
Date: 2020-10-05
Weather: 40, clear
Q: Boo Boo
PAX: 17 – Axeman, Boo Boo, Mister Slate, Backdoor, Possum, TLC, Animal Style, Sous Vide, Oshag, Zebra, Toto, Wally World, Splash Down, Radio, Lincoln Log, Muck, Santa’s Little Helper
Warm-O-Rama
Stretch: hanging hamstring, knee crossovers, down dogs, up dogs, arm circles, Michael Phelps, Cesars
Tha Thang
Group broken off in half and counted. Same numbers From different groups paired. That’s your battle buddy for the week. PAX challenged to check on their buddy’s 6 each day and stay with them through the Q.
Parking Lot: 10 up rows, 10 curls, 10 triceps extensions. Ruck to bench.
1st bench: 10 up rows, 10 curls, 10 triceps extensions. Rifle carry 50 meters. Ruck to bench.
2nd Bench: 10 up rows, 10 curls, 10 triceps extensions. Rifle carry 50 meters. Ruck to bench.
3rd Bench: 10 up rows, 10 curls, 10 triceps extensions. Ruck to scoreboard on football field by going off trail behind pool complex.
At hill, bear crawl up hill with ruck on. Rifle carry down hill, 5 penalty burpees for pax dropping rucks before being told, arm crawl up hill pulling ruck, ruck on army crawl down hill, ruck back to parking lot. 20 snow angels, 10 X Men, 10 merkins, 10 judo merkins (dive bombers), 2 Bruce Lees, plank 1 min.
God, help us to recognize that we HIMs are the vaccine for this fallen world. Give us strength and courage to serve you and answer the bell. Help us to hold fast in these times of turmoil. Give our anxieties peace, give us love for our enemies, and happiness for this day. And all Gods people said, Amen.
GO GIVE’M HEAVEN!!
End in COT
Location: Paddock
Date: 2020-09-30
Weather: 50, clear, breezy
Q: Boo Boo
PAX: 6 – Boo Boo, Whitewall, Weird Science, Lansbury, Duggar, Krampus’ Little Helper
Warm-O-Rama
Stretch: hanging hamstring; hanging leg crossover/each side; down dog calf’s; up dog; arm circles; Michael Phelps
Tha Thang
10 sandbag get ups left shoulder, 5 burpees, 10 sandbag get ups right shoulder; 5 burpees, 20 squats front rack, 15 Ruck curls, 15 Ruck tricep extensions; 20 squats front rack, 15 Ruck curls, 15 Ruck tricep extensions; 30 meter clean and toss; 10 rows, 15 shoulder presses, 10 rows, 15 shoulder presses, 30 meter clean and toss; 10 rows, 15 shoulder presses, 10 rows, 15 shoulder presses, 15 Ruck curls, 15 Ruck tricep extensions;15 Ruck curls, 15 Ruck tricep extensions; Heavy ruck remaining 15 minutes.
Cancer sucks. Prayers for several PAX members who have loved ones and friends dealing with cancer and recent passings due to cancer. Also, prayers for guidance in upcoming decisions and peace for the things we can’t control. Praise for giving us breath and this day.
WE OWN THE GLOOM
End in COT
Location: Paddock
Date: 2020-09-16
Weather: Clear, 55
Q: Boo Boo
PAX: 4 – Boo Boo, Worm (DR), Whitewall, Lansbury
Warm-O-Rama
Standing hamstring stretch, calf stretches, knee stretches, arm circles, Michael Phelps
Tha Thang
15 squats with sandbag/ruck in front rack; lung with sandbag/ruck 30 ft; 15 sandbag/ruck shoulder presses; bear crawl with single arm sandbag/ruck pull through; 15 curls; 15 tricep extensions. Repeat 4 times. Finish with ~20 minute mumble ruck.
Prayers for White Walls mentor and his battle with cancer. Praise for kids going back to school, in person, and the benefits it’s showing.
End in COT
Location: Gridlock
Date: 2020-08-17
Weather: Clear, mid-60’s
Q: Boo Boo
PAX: 10 – Boo Boo, Possum, Zebra, Oshag, Santa’s Little Helper, Muck, Nickels, Axeman, Sous Vide, Duggar
Warm-O-Rama
No warm-o-rama
Tha Thang
Ruck. Stop at benches and do squats then single leg squats (10/5, 15/10, 20/15, 25/20)
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Location: Gridlock
Date: 2020-07-27
Weather: 69, Clear
Q: Boo Boo
PAX: 8 – Boo Boo, 49er, Oshag, Sous Vide, Toto, Muck, Zebra, Axeman
Warm-O-Rama
No Warm-O-Rama
Tha Thang
Ruck the trail the whole loop. Stop at park benches and, with weighted packs, do 10 arm curls, 10 triceps extensions, 10 upright rows
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