Author: Lincoln Log

Location: DR Post by Pax
Date: 2023-02-20
Weather: Perfect for a ruck…

Q: Lincoln Log
PAX: 1 – Lincoln Log

Warm-O-Rama
Quickly and quietly search the house for your car keys. Climb several flights of stairs, retracing your steps from the day before.

Tha Thang
After a valiant search, YHC texted the PAX to let them know he would not make it to Q the ruck. YHC harnessed up the pup and went for a 2.6 mi neighborhood ruck.

The keys were eventually found.

End in COT

Location: Gridlock
Date: 2021-12-07
Weather: 26 Deg and Clear. Picturesque sunrise after the beatdown.

Q: Lincoln Log
PAX: 14 – Lincoln Log, Oshag, The Janitor, Sous Vide, Boo Boo, Possum, Steve-O, Showcase Showdown, Geppetto, Incognito, Santa’s Little Helper, Raquel, Axeman, 49er

Warm-O-Rama
Michael Phelps
Hill Billies – 14 IC
Grass Grabbers – 14 IC
Copperhead Squats – 14 IC
SSH – 14 IC

Tha Thang
Standard sweat proof deck of cards:
❤ – Burpee (Face = 5 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
4 Aces – 10 Wall Jumps, 10 Dips on the bench
2 Jokers – Run down the parking lot tiers, to the road and back.

Thor’s Hammer
1 BBS, 4 Am Hams
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams
5 BBS, 20 Am Hams
6 BBS, 24 Am Hams

End in COT

Location: Gridlock
Date: 2021-10-14
Weather: Foggy

Q: Lincoln Log
PAX: 12 – Lincoln Log, Wally World, Axeman, Geppetto, Sous Vide, Muck, Red Flanders, Showcase Showdown, Steve-O, Raquel, Incognito, Bootlegger

Warm-O-Rama
Dynamic Stretches
Abe Vigodas – 12 IC
Hillbillies – 12 IC
Grass Grabbers – 12 IC
Mosey to back parking lot, next to ball fields.

Tha Thang
Rounds of 19-17-15-13-11 reps:
Merkins
BBS
Squats
5 Burpees
One lap around the lot.

Rounds of 9-7 reps:
Merkins
BBS
Squats
3 Burpees
One lap around the lot.

Mosey back to Startex.

End in COT

Location: Gridlock
Date: 2021-09-28
Weather: Perfect

Q: Lincoln Log
PAX: 14 – Lincoln Log, Martina, Axeman, Steve-O, Boo Boo, Sous Vide, Oshag, Zebra, Incognito, Nurse Joy, Muck, Showcase Showdown, Thin Mint, Santa’s Little Helper

Warm-O-Rama
Michael Phelps
Copperhead Squats – 12 IC
Mosey 1/8 mi around to 2nd parking tier from top.
Hillbillies – 12 IC
Abe Vigodas – 12 IC

Tha Thang
Round 1: 5 Burpees, 1/8 mi Run around top two tiers
Round 2: 5 Burpees, 10 Merkins, 1/8 mi Run
Round 3: 5 Burpees, 10 Merkins, 15 LBCs, 1/8 mi Run
Round 4: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 1/8 mi Run
Round 5: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1/8 mi Run
Round 6: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 1/8 mi Run
Round 7: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 35 Am Hams, 1/8 mi Run
Round 8: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 40 Overhead Presses in the People’s Chair, 1/8 mi Run
Round 9: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 40 Overhead Presses in the People’s Chair, 50 SHH, 1/8 mi Run

Then run 1/8 mi back to start.

End in COT

Location: Gridlock
Date: 2021-05-11
Weather: Cool and clear

Q: Lincoln Log
PAX: 13 – Lincoln Log, Possum, Muck, Bagman, Nurse Joy, Raquel, 49er, Oshag, Axeman, Santa’s Little Helper, Sous Vide, Incognito, Wally World

Warm-O-Rama
Michael Phelps
Hill Billies – 12 IC
Grass Grabbers – 12 IC
Copperhead Squats – 12 in slow cadence
SSH – 15 IC

Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 5 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
4 Aces – 10 Wall Jumps, 10 Dips on the bench
2 Jokers – Run down the parking lot tiers, to the road and back, with as much purpose in your stride you can muster.

One final Joker. AYG run down the steps, down the road, all the way up the steps, across the top tier and back down the steps.

Thor’s Hammer
1 BBS, 4 Am Hams
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams

End in COT

Location: Gridlock
Date: 2021-04-12
Weather: Calm and cool

Q: Lincoln Log
PAX: 11 – Lincoln Log, Zebra, Wally World, Mule, Bagman, Nurse Joy, Axeman, Sous Vide, 49er, Incognito, Possum

Warm-O-Rama
SSH – 20 IC
Finkle Swings – 10 IC each leg
Hip Stretches

Tha Thang
YHC picked a random PAX and asked, “Left or Right?”. Based on their response and the direction YHC was facing, a direction to ruck was chosen.

LEFT – We headed counter-clockwise around the walking path, around the SW corner of the park and stopped in the parking lot for the ball fields.

Merkins – 9 IC
Copperhead Squats – 10 IC
BBS – 10 OYO

We headed along the path to the road, hung a Left on the road and headed to large shelter by the playground.

Step-Ups – 10 IC each side
Dips – 8 IC
Pull-ups – 10 OYO
Flutter Kicks – 30 IC

LEFT – We headed out the parking lot and hung a Left onto the road and then onto the path again. Continued up to the parking lot by the football field and stopped by the building above the tennis courts.

Ruck Shoulder Press – 10 IC
Lunges – 10 IC each leg
Dead Bugs – 20 IC (thanks Wally World)

RIGHT – We headed Right, around the building and down the stairs. Then down the next set of steps, over and back up the adjacent set of steps. Regrouped where we started at the top.

RIGHT – Repeato of previous path.

Headed back to Startex for the wecoming and naming of a new FNG – Nurse Joy! Roughly 1.5 miles rucked.

Name-O-Rama and the explaining of the 5 Core Principles.

End in COT

Location: Foxhole
Date: 2021-03-20
Weather: Cool and clear

Q: Lincoln Log
PAX: 7 – Lincoln Log, Zebra, Sushi, Weird Science, Wally World, Mule, Boo Boo

Warm-O-Rama
Michael Phelps – 10 OYO
Finkel Swings – 10 OYO
Imperial Walkers – 12 IC
Grass Grabbers – 12 IC
Copperhead Squats – 15 IC

Mosey to side parking lot and form two lines. One PAX from each line would sprint to 55# sandbag, lift and toss over their shoulder twice and sprint back. Remaining PAX did SSH until first PAX returned. Repeato until all PAX have tossed sandbags. Rearrange PAX and repeato.

Mosey to side of church and form one line. Indian Run around church; back PAX drops for 2 burpees, then sprints to front.

Mosey over to side parking lot and assemble along cones.

Tha Thang
ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 10 min AMRAP (OYO)
5 Burpees
Lunge to first cone, sprint to second
10 LBCs
Sprint back
4 Morning Woods

ALARM 2 – 10 min AMRAP (OYO)
15 Overhead Claps
Broad Jump to first cone, sprint to second
10 BBS (Thanks Wally World 💪)
Karaoke back
5 Merkins

ALARM 3 – 10 min AMRAP (OYO)
10 Shoulder Touches – 5 each side
Side Lunge to second cone
10 Gas Pumps
Bernie Sanders back
10 Mountain Climbers – 2 ct

ALARM 4 – 5 min AMRAP (OYO)
5 Dive Bombers
Gate Step to second cone
10 Peter Parkers
Sprint back
5 Mexican Squats

One more round of sandbag toss sprints.

Mosey to Startex.

End in COT

Location: Gridlock
Date: 2020-09-28
Weather: 62 and partly cloudy

Q: Lincoln Log
PAX: 15 – Lincoln Log, Muck, Oshag, Santa’s Little Helper, Boo Boo, Axeman, Wally World, TLC, Sous Vide, Splash Down, Ping, Toto, Mister Slate, Weird Science, Possum

Warm-O-Rama
Michael Phelps – OYO
Leg Swings – 10 OYO
Grass Grabbers – 15 IC
SSH – 15 IC
Abe Vigodas – 10 IC

Tha Thang
Put on your ruck and hit the path!

Today’s focus was on Pace and not so much PT. We did stop halfway around the park for a brief reprieve with the following:

With Rucks…
10 Merkins
15 Squats
15 Am Hams
10 Merkins

Ruck Stats:
Distance: 2.38 miles
Avg. Speed: 3.8 mph
Avg. Pace: 15’44” /mi

End in COT

Location: Foxhole
Date: 2020-08-15
Weather: Good temp, a bit muggy.

Q: Lincoln Log & Zebra
PAX: 12 – Bonjour!, Gulag, Animal Style, Mule, 49er, Ricky Bobby, Sparky, Lansbury, Toto, Weird Science, Lincoln Log, Zebra

Warm-O-Rama
This was the first co-Q with Lincoln Log and Zebra. Most of it was co-planned and the rest was added on the fly in the moment

Lincoln Log lead the Warm-O-Rama:

Ring of Fire
10 Arm Circles IC
10 Finkle Swings
10 Copperhead Squats
10 Imperial Walkers
10 Abe Vigodas
10 Grass Grabbers
10 Hillbillies

Finished the warm up introducing 21’s to The Foxhole
21 SSH’s, stopping the cadence count at 5, but all pax must stop at 21. It took 2 rounds and some added burpees before moving on.

Tha Thang
The real story of the beatdown is the playlist of this co-Q. Lincoln Log was in charge of the music for the beatdown, but Zebra hi-jacked it by continually suggesting an all Nickelback playlist. Midway through the playlist was switched to Nickelback and we all experienced the pain.

The main Thang was 4 corners: 5 min AMRAP in each corner of the parking lot with the given movements.
Corner 1: 5 Burpees, 10 Grapplers, 10 Lunges
Bear Crawl to the next corner
Corner 2: Parking lot suicides, 10 Herkins (hand release), 10 V-Ups
Corner 3: Lincoln Log lead the Deck of Death
Bernies Sanders to the next corner
Corner 4: 10 Dorothy’s (squat jump with toe tap in the air), 10 American Hammers, 10 Dry Docks
Zebra had the great idea to sprint back to the first corner = pure exhaustion
Repeat Corner 1: 5 Burpees, 10 Grapplers, 10 Lunges

Finisher: Thor’s Hammer
1-to-4 ratio of Big Boy Sit-ups to American Hammers
We completed 5 rounds, did 30 second plank, then completed through round 9

Welcome to our FNG’s Bonjour! and Gulag.

End in COT

Location: Gridlock
Date: 2020-08-10
Weather: Cool morning with a hint of rain.

Q: Lincoln Log
PAX: 8 – Lincoln Log, Oshag, Sous Vide, 49er, Zebra, Muck, Possum, Santa’s Little Helper

Warm-O-Rama
Brief dynamic stretches with Michael Phelpses and Frankensteins.
Grass Grabbers – 12 IC
Copperhead Squats – 10 IC – Slow count

Tha Thang
We put on our rucks and set out for the main road, around the tennis courts and up the steps to the football field. YHC directed PAX to grab coupons at their discretion, noting some grumblings about tired arms and sore biceps.

We moseyed with our extra weight down the two flights of steps to the lower tennis courts and dropped the coupons. YHC had a set of movements labeled 1-7 and directed the PAX to pick a number; then did said movements for that number.

We donned our respective rucks and coupons, then set out to climb back up the steps, across the top and back down to the lower tennis courts. Along the way, the PAX pointed out, helpfully, that we could have just gone up the steps we came down instead of walking across. So that’s what we did; we turned and went back up and to the upper courts for more work. Repeat the cycle, up and down for 4 sets of work before returning back to the field to dispatch the coupons.

We completed another round of work in the field. Then moseyed back for a final round of work at the AO.

Work included, but not limited to:
Ruck Merkins
Ruck Squats
Ruck Presses
Ruck Farmer’s Carry
Ruck Pull Throughs in Plank Position
Ruck Lunges
Ruck Swings
Am-Hams
Sets of 10

1.91 Miles were covered.

End in COT

Location: Gridlock
Date: 2020-07-21
Weather: The sun wasn’t out yet, but it sure felt like it was…

Q: Lincoln Log
PAX: 12 – Lincoln Log, Raquel, 49er, Muck, Sous Vide, Toto, Oshag, Incognito, Axeman, Lansbury, Zebra, Boo Boo

Warm-O-Rama
Moseyed to grab some coupons and then to the 2nd tier lot for action.

Michael Phelps
Leg Swings
Hill Billies – 12 IC; with a restart, YHC had to remember the cadence
Grass Grabbers – 12 IC
Copperhead Squats – 12 IC; slow count
SSH – 12 IC

Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 5 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
4 Aces – 10 Wall Jumps, 10 Dips on the bench
2 Jokers – Run down the parking lot tiers, to the road and back, with as much purpose in your stride you can muster.

Moleskin
11 months have passed since YHC last queued this particular beatdown. It was a dreary, wet, cool day ITG, and one of the lowest times in YHC’s life. It was on that morning that YHC shared with the gathered PAX what was going on and thanked them, including those not present, for being the HIM they are and continue to be. For being a consistent source of encouragement, guidance and accountability. For being great friends.

In contrast to that gloomy day in August, today was a spirited day. 4 PAX rolled out early ITG to ruck around the park and help move some coupons closer to today’s AO. 12 PAX rallied at the Startex and we hit the ground running and crushed the WO in record time! All around, YHC is in a much better spot today than 11 months ago. It is in no small part due to these HIM that post day in and day out, and do this thing called life alongside each other.

I remain thankful to this day for this group and to have these men in my life.

If you could use some good fellowship in your life, then come check out F3. It does not matter your fitness level. F3 leaves no man behind, nor do they leave him where they found him. As iron sharpens iron, we get better together.

SYITG

End in COT

Location: Gridlock
Date: 2020-06-23
Weather: Couldn’t ask for better.

Q: Lincoln Log
PAX: 4 – Lincoln Log, Sous Vide, Raquel, Possum

Warm-O-Rama
Name-o-Rama
Dynamic Legs Stretches followed by a 1/4 mile Run to the next ball field parking lot.

COP
SSH
Merkins
Mountain Climbers
LBCs
Grass Grabbers

Tha Thang
Round 1: 5 Burpees, 1/8 mi Run
Round 2: 5 Burpees, 10 Merkins, 1/8 mi Run
Round 3: 5 Burpees, 10 Merkins, 15 LBCs, 1/8 mi Run
Round 4: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 1/8 mi Run
Round 5: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1/8 mi Run
Round 6: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 1/8 mi Run
Round 7: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 1/8 mi Run
Round 8: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 40 Overhead Presses in the People’s Chair, 1/8 mi Run

Then run 1/4 mi back to AO.

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-30
Weather:

Q: Lincoln Log
PAX: 5 – Lincoln Log, Genesis, Bagman, Muck, Zebra

Warm-O-Rama
Leg Swings
Michael Phelps
Abe Vigodas
Copperhead Squats
LBCs
SSHs
Grass Grabbers
Imperial Walkers
High Knees & Butt Kickers

5 Weighted Squats
PAX were encouraged to grab some weight. YHC instructed to squat down for a 5 sec count, then back up. Repeat for 4 sec count, then 3, 2 and finally 1 sec.

Tha Thang
Quarantine Cooper
Similar to a Sheldon Cooper, but without the running.

Sets of 10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Squats
Merkins
BBS

After each set, PAX performed lateral touches for 30 sec, then SSH for 30 sec. After the 6-5-4-3-2 rounds, this increased to 45 sec each, and then back to 30 sec each for the final round.

5 Weighted Squats
PAX picked their weights back up. YHC instructed to squat down for a 5 sec count, then back up. Repeat for 4 sec count, then 3 sec and 2 sec. For the last one, YHC had the PAX hold the bottom squat position for closer to 10-15 sec before calling up.

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-06
Weather: 67 and clear inside. 50 with clouds outside.

Q: Lincoln Log
PAX: 4 – Lincoln Log, Cherub, 49er, Bagman

Warm-O-Rama
Dynamic Leg Stretches
Michael Phelps
Copperhead Squats
Alternating Shoulder Touches
Grass Grabbers
Imperial Walkers

Tha Thang
Deck of Death

HEARTS – Burpees
SPADES – Alt. Shoulder Touches – 2ct
DIAMONDS – V-Ups
CLUBS – Squat Jumps

ACES – alternate b/w Mountain Climbers and Lateral Line Touches each Ace – 1 min
JOKERS – Thor’s Hammer (1-4 round 1, 2-5 round 2)

2 thru 10 – Face value
Jack – 11
Queen – 12
King – 13

End in COT

Location: Gridlock
Date: 2020-03-16
Weather: 39 Degree w/ Overcast

Q: Lincoln Log
PAX: 10 – Lincoln Log, Zebra, Lansbury, Oshag, Sous Vide, Boo Boo, Ping, Bagman, 49er, Incognito

Warm-O-Rama
Name-o-Rama accompanied by Dynamic Leg Stretches

Mosey to the basketball courts and form a wide circle. #SocialDistancing

SSH – 20 IC
Alternating Shoulder Touches – 12 IC
Imperial Walkers – 15 IC
Copperhead Squats – 15 IC
Abe Vigodas – 15 IC

Mosey to the lower tennis courts and line up between the middle courts. Every other PAX faces the opposite direction down the row of courts.

Tha Thang
ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 6 min AMRAP (OYO)
5 Burpees
Lunge down 2 courts
10 LBCs
Sprint back
4 Morning Woods

ALARM 2 – 6 min AMRAP (OYO)
15 Overhead Claps
Broad Jump down 2 courts
5 BBS
Karaoke back
5 Merkins

ALARM 3 – 6 min AMRAP (OYO)
10 Shoulder Touches – 5 each side
Side Lunge down 2 courts
10 Gas Pumps
Bernie Sanders back
10 Mountain Climbers – 2 ct

ALARM 4 – 6 min AMRAP (OYO)
5 Dive Bombers
Gate Step forward 1 court, Gate Step backward 1 court
10 Peter Parkers
Sprint back
5 Mexican Squats

Mosey to basketball courts.

Thor’s Hammer
1 BBS, 4 American Hammers
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams
5 BBS, 20 Am Hams
6 BBS, 24 Am Hams
7 BBS, 28 Am Hams

Mosey back to flag.

End in COT

Location: Gridlock
Date: 2020-02-03
Weather: 45 deg and clear

Q: Lincoln Log
PAX: 7 – Lincoln Log, Boo Boo, Axeman, Zebra, Oshag, Sous Vide, 49er

Warm-O-Rama
Name-o-Rama
Dynamic Legs Stretches followed by a 1/4 mile Run to the next ball field parking lot.

COP
SSH
Merkins
Mountain Climbers
LBCs
Grass Grabbers

Tha Thang
Round 1: 5 Burpees, 1/8 mi Run
Round 2: 5 Burpees, 10 Merkins, 1/8 mi Run
Round 3: 5 Burpees, 10 Merkins, 15 LBCs, 1/8 mi Run
Round 4: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 1/8 mi Run
Round 5: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1/8 mi Run
Round 6: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 1/8 mi Run
Round 7: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 1/8 mi Run
Round 8: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 40 Overhead Presses in the People’s Chair, 1/8 mi Run

Then run 1/4 mi back to AO.

End in COT

Location: Gridlock
Date: 2019-08-26
Time: 05:30 am
Weather: 70 and Rainy

Q: Lincoln Log
PAX: 5 – Lincoln Log, Zebra, Incognito, Madoff, Lansbury

Warm-O-Rama
Moseyed to grab a coupon and then to the shelter to stay out of the rain.

Michael Phelps
Leg Swings
Hill Billies – 14 IC

Grass Grabbers – 14 IC
Copperhead Squats – 14 IC
SSH – 14 IC

Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 10 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
Ace – 10 Mountain Climbers, 10 Step-Ups, 10 Dips on the bench
3 Jokers – Run down the parking lot tiers, to the road and back.

End in COT

Location: Gridlock
Date: 08-12-2019
Time: 05:30 am

Q: Lincoln Log
PAX: 11 – Lincoln Log, Zebra, Duggar, Barney Fife, 49er, Lansbury, Sous Vide, Roadtrip, Madoff, Genesis, Radio

Warm-O-Rama
SSH – 20 IC
Alternating Shoulder Touches – 12 IC
Imperial Walkers – 15 IC
Copperhead Squats – 15 IC
Abe Vigodas – 15 IC

Mosey to basketball courts and line up on first sideline.

Tha Thang
ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 6 min AMRAP (OYO)
5 Burpees
Lunge to 2nd court sideline
10 LBCs
Sprint back
4 Morning Woods

ALARM 5 – 6 min AMRAP (OYO)
15 Overhead Claps
Broad Jump to 2nd court sideline
5 BBS
Karaoke back
5 Merkins

ALARM 3 – 8 min AMRAP (OYO)
10 Shoulder Touches – 5 each side
Side Lunge to 2nd court sideline
10 Gas Pumps
Bernie Sanders back
10 Mountain Climbers – 2 ct

ALARM 5 – 6 min AMRAP (OYO)
5 Dive Bombers
Gate Step to 2nd court sideline
10 Peter Parkers
Sprint back
5 Mexican Squats

Thor’s Hammer
1 BBS, 4 American Hammers
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams

End in COT

Location: Gridlock
Date: 07-29-2019
Time: 05:30 am
Weather:

Q: Lincoln Log
PAX: 11 – Lincoln Log, Zebra, Incognito, Oshag, Sous Vide, Axeman, Beaker, 49er, Genesis, Madoff, Lansbury

Warm-O-Rama
Dynamic Legs Stretches followed by a 1/4 mile Run to the next ball field parking lot.

COP
SSH
Merkins
Mountain Climbers
LBCs
Grass Grabbers

Tha Thang
Round 1: 5 Burpees, 1/8 mi Run
Round 2: 5 Burpees, 10 Merkins, 1/8 mi Run
Round 3: 5 Burpees, 10 Merkins, 15 LBCs, 1/8 mi Run
Round 4: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 1/8 mi Run
Round 5: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1/8 mi Run
Round 6: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 1/8 mi Run
Round 7: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 35 Am Hams, 1/8 mi Run
Round 8: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 35 Am Hams, 50 SSH, 1/8 mi Run

Then run 1/4 mi back to AO.

End in COT

Location: Paddock
Date: 07-24-2019
Time: 05:30 am
Weather: 60 deg and clear

Q: Lincoln Log
PAX: 4 – Lincoln Log, Duggar, Zebra, Whitewall

Warm-O-Rama
Grass Grabbers
Dynamic Leg Stretches
SSH

Tha Thang
Just run and keep running until you run into a speed bump.

At the bump, you must pay the toll to continue running.

5, 8 or 10 reps of each, based on the relative distance you ran to get to the next speed bump:
Burpees
Squats
Merkins
BBS

Roughly 2.5 miles were covered and 56 reps completed of each.

End in COT

Location: Gridlock
Date: 07-15-2019
Time: 05:30 am
Weather:

Q: Lincoln Log
PAX: 5 – Lincoln Log, Sous Vide, Incognito, Axeman, Genesis

Warm-O-Rama
Imperial Walkers – 15 IC
Grass Grabbers – 10 IC
SSH – 15 IC

Mosey to grab a coupon each and return to far end of second tier, by the stairs.

Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 10 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
Ace – 10 Mountain Climbers, 10 Step-Ups, 10 Dips on the bench
2 Jokers – Run down the stairs to the road, over to the adjacent stairs, up and around to the start.

End in COT

Location: Gridlock
Date: 06-29-2019
Time: 07:00 am
Weather: Started great but got kinda warm at the end.

Q: Lincoln Log
PAX: 11 – Sous Vide, My Boy Blue, Lincoln Log, Incognito, Zebra, Red Flanders, Barney Fife, McSteamy, Axeman, Father Teresa, Roadtrip

WARM-O-RAMA
Dynamic Leg Stretches (Swings, High Knees, Butt Kickers)
SSH – 20 IC

Name-O-Rama was done during the stretches. PAX counted off in 3s, remembered number for later.

Indian Coupon Jog
Two coupons were waiting just outside the warm-up circle; PAX formed two lines behind them. Front PAX picked up coupon and begin moderate trot to the basketball court. Back PAX dropped for 1 Burpee, ran to front and took the coupon. Repeat until reaching the court.

COP
Hill Billies – 15 IC
Abe Vigodas – 15 IC
Alt Shoulder Touches – 10 IC
Copperhead Squats – 15 IC
Emperial Walkers – 15 IC
Copperhead Lunges – 10 IC
Grass Grabbers – 15 IC
Happy Jacks – 3 IC

A Side of Corn
To the side of the COP were four 50# bags of dry corn feed waiting. Remembering their number, PAX lined up groups of 3 behind each bag and two odd PAX out grabbed the extra bag. We moseyed up the hill to a pair of awaiting coupons in the grass, swapping the bags/coupons occasionally so everyone could get in a carry.

THA THANG
Please Pass the Corn
3 lines consisting of 1 PAX, 1 Coupon, 1 Bag-o-Corn, Remaining PAX in that order, back to front.
Rear PAX drops for one Man-Maker with the coupon. Steps forward, places coupon behind the next PAX and runs to the front of the line. The remaining PAX pass the Bag-o-Corn to the front of the line. Once the back PAX reaches the front, he receives the bag and waits for the next PAX to arrive and passes it forward.
Only the rear PAX is allowed to advance the line by moving to the front, all other PAX are stationary.
Repeat until advancing the Bag-o-Corn roughly 14 yrds.
YHC left his 4 man line and went to the 3-man line, PAX queued up again as before and advanced the bag back to the start. This time the rear PAX did 2 Man-Makers.

We moseyed up the hill to a quadrant of awaiting coupons on the football field, swapping the bags/coupons occasionally so everyone could get in a carry.

Field of Corn
4 Stations:
– Tire Flips: PAX flipped the tire and jumped through, out twice each and back.
– Corn Presses: 1 PAX shoulder pressed the Bag-o-Corn while the remaining PAX flipped a card and did the corresponding Deck of Death exercise.
– Man-Makers: PAX did coupon Man-Makers
– Clean the Corn: 1 PAX performed Bag-o-Corn Cleans (picked the bag up from the ground to shoulders) while the remaining PAX flipped a card and did the corresponding Deck of Death exercise.

All PAX continued to work until the tire flippers return to the starting position. Then PAX lunge walked to the next station and repeated until out of time.

We put the coupons away and moseyed back to the AO with the remains of the bags.

CoT

Moleskin
Thanks to White Wall for picking up the bags and letting me use them for the workout. Only 1 Bag-o-Corn survived the day’s activities intact. The rest ripped at the top seam and left a gift for creatures of the park.

Location: Gridlock
Date: 06-17-2019
Time: 05:30 am
Weather: Empty threats of rain.

Q: Lincoln Log
PAX: 6 – Lincoln Log, Incognito, Oshag, Sous Vide, Miyagi, Liberace

Warm-O-Rama
Abe Vigodas – 12 IC
Grass Grabbers – 10 IC

Pass Football – Squat – Burpee – Repeat (4x)
Leg stretches while waiting for ball.

Moseyed to grab a coupon and then to the shelter to stay out of the rain. But it never rained and the humidity had the partially enclosed shelter feeling more like a sauna.

Tha THANG

Standard sweat proof deck of cards:
Heart – Burpee (Face = 10 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
Ace – 10 Mountain Climbers, 10 Step-Ups, 10 Dips on the bench
4 Jokers – Run down the parking lot tiers, to the road and back. (Thanks Incog for leading the charge and pushing the PAX on the runs. Congrats on finishing first Every time!)

End in COT

Location: Paddock
Date: 2019-06-05
Time: 05:30 am
Weather: 70 Degrees and Calm

Q: Lincoln Log
PAX: Lincoln Log, Sous Vide, Duggar

Introduction

Today’s WO is almost an exact replica of the first interval WO we did at the Paddock, created by White Wall.  I increased the duration of the “breaks” slightly, as our capacity should be much higher now.

Warm-O-Rama
Dynamic leg stretches.
– Leg Swings
– High Knees
– Butt Kickers
– Side Lunge Steps
– Quad/Ham Stretches

Tha Thang
1/2 Mile Run to the figure 8 drive by the soccer fields.

From here we did intervals of 0.1 mi sprints with short “breaks” in between each leg.
– 0.1 mi Sprint
– 30 sec of Air Squats
– 0.1 mi Sprint
– 45 sec Plank
– 0.1 mi Sprint
– 10 Berkin Deconstructed (10 squats, 10 leg thrusts, 10 merkins, 10 leg thrusts and up)
– 0.1 mi Sprint
– 45 sec Al Gore
– 0.1 mi Sprint
– 40 sec of Freddie Mercury
– 0.1 mi Sprint
– 45 sec of Walking Lunges
– 0.1 mi Sprint
– 10 Herkins
– 0.1 mi Sprint
– 45 sec of Daniel Son

1/2 Mile Run back to the AO.

End in COT

Location: Gridlock
Date: 2019-06-03
Time: 05:30 am
Weather: 57 Degrees. Cool and Calm

Q: Lincoln Log
PAX: Lincoln Log,Duggar,Zebra,Axeman,Liberace,Miyagi,Ronaldo,Sous Vide

Warm-O-Rama
OYO dynamic leg stretches to get moving. Glutes are still aching from Hanz’s half mile of lunges (AKA the Trail of Tears).
– SSH – 20 IC
– 30 yd run – own pace, out and back
– Abe Vigoda – 12 IC
– Hill Billies – 12 IC
– Copperhead Squats – 12 IC
– Alternating Shoulder Touches – 12 IC

Grabbed some tunes, lined up and did an Indian Mosey to the tennis courts.

Name-o-Rama

Thang 1
ALARM 1: (6 minutes)
– 10 Merkins
– Side shuffle, partial squat – Out 2 courts, switch halfway
– 10 LBC
– Sprint back
– 4 Morning Woods

ALARM 2: (10 minutes)
– 15 Overhead Claps
– Karaoke – Out 2 courts, switch halfway
– 10 BBS
– Karaoke back
– 10 Mountain Climbers – 2 ct

ALARM 3: (8 minutes)
– 10 Shoulder Touches – singles
– High Knees out 1 court / Butt Kickers out 1 court
– 10 American Hammers – 2 ct
– Bernie Sanders back
– 5 Mexican Squats (full squat jump)

Mosey back to AO.

End in COT

Location: The Paddock
Date: 05/08/2019
Time: 05:30a – 6:15a
Weather: 59 Degrees and Perfecto

Q: Lincoln Log
PAX: 5 – Duggar, Incognito, Lincoln Log, Triceratops (was he really there? no way to be certain, I never heard him) and White Wall

Warmup

Dynamic leg stretches back and forth in the parking lot. Then we reluctantly went into the run…

The Thang

Run 1/2 Mile toward park entrance at Leestown Rd. Stop at Pathway for some work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run 1/2 Mile back, but hung a left at the AO drive and went to the fairground entrance. Stopped in the light for some work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run 1/2 Mile out Ruffian toward the dog park. I asked the PAX to step up the pace just a bit and promised less work at the stop. Stopped at the turn for some more work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 5 IC
• LBCs – 30 OYO

Run 1/4 Mile out Ruffian past the dog park. This time I asked the PAX to take it up another notch. Stopped at the speed bump after the turn for some more work:

• Alternating Shoulder Touches – 5 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run 1/4 Mile back to the previous turn. This time was paced to be a fast run, but not AYG. Stopped at the turn for some more work:

• Plank Hold – 30 sec, counted around the circle by the PAX

Sprint 1/8 Mile (230 yds) back toward the AO. This was an all out, AYG sprint up the hill. Leave nothing in the tank because this is it.

Then we slowly made our way back to the AO. At the base of the drive leading to the cars, Incognito was struck by the Good Idea Fairy and decided to do one final 160 yd sprint up the hill. White Wall was not going to be left out and YHC was not going to be outdone on his own Q. Thanks Incog! ;P

Cot

Moleskin

Today was a perfect day for running, and the sunrise at the Paddock is beautiful come time for CoT. Thanks to the PAX for making me stick with the routine and do a running WO. I had all intentions to make the WO a chipper and stay in one spot. All the PAX dug deep and pushed themselves harder at my request. None of them backed down from the challenge or walked away. I’m very proud.

Triceratops suffered in silence today; much like any other day. He kept pace the whole time, put in the work and did not utter a complaint. Unlike his father, who we all knew was there… 😉

Location: Gridlock
Date: 05/06/2019
Time: 05:30a – 06:15a
Weather: 50 and calm

Q: Lincoln Log
PAX: 8 – Belay, Dot Matrix, Incognito, Lincoln Log, Red Flanders, Ronaldo, Sous Vide & Zebra

WARM-O-RAMA

Michael Phelps – 15 IC
Grass Grabbers – 12 IC
Copperhead Squats – 10 IC
SSH – 15 IC

Mosey to the basketball courts.

THA THANG

ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 10 min AMRAP (OYO)

• 10 Merkins
• Lunge out half of the court and back
• 20 LBCs
• 3 Suicides out half and back
• 4 Morning Woods

ALARM 2 – 10 min AMRAP (OYO)

• 15 sec Low Plank Hold
• 10 Squat Jumps
• 10 BBSs
• 2 Karaoke out half the court and back
• 5 Merkins

ALARM 3 – 10 min AMRAP (OYO)

• 5 Burpees
• Broad Jump out half and back
• 10 V-ups
• 1 Karaoke / 1 Suicide / 1 Karaoke out half and back
• 10 Mountain Climbers – 2-count

Mary

Dolly – 10 IC
Flutters – 15 IC

Cot

Mosey back.

Location: The Paddock
Date: 04/29/2019
Time: 05:30a – 06:15a
Weather: 45 Degrees and Calm

Q: Lincoln Log
PAX: 6 – Duggar, Fragile, Lincoln Log, Sandman, Triceratops and White Wall

Warm-o-rama

Michael Phelps – OYO with Name-o-Rama
Grass Grabbers – 10 IC
Copperhead Squats – 12 IC
SSH – 15 IC

We lined up and did an Indian Run around both parking lots, and then once more around the main lot.

Tha Thangs

Dora 1-2-3

100 Merkins
200 Squats
300 LBCs

Teams of 2. PAX 1 works, PAX 2 suicides to the middle of the lot, back and then to the far side of the lot, does 3 burpees and returns. Switch til complete. Teams done first pick up the 6 by knocking out their remaining exercises each round. Start next Dora exercise together.

After a brief moment to catch our breaths, we moseyed to the playground benches. Staying in teams…

Dip – Plank -Suicides

PAX 1 does 15 dips on the bench while PAX 2 holds plank. Then switch. Once both PAX have done dips, they sprint to the outside edge of the playground and back, twice. Repeat twice. And then a third time with 1 additional run out and back.

BBS Hammers

1 to 4 Ratio of BBS to American Hammers. Beginning each round together:

1 BBS – 4 AmHams
2 BBS – 8 AmHams
3 BBS – 12 AmHams
…
8 BBS – 32 AmHams
9 BBS – 36 AmHams
10 BBS – 40 AmHams

Then we moved to the edge of the playground, with our 6 on the concrete and feet extended out over the mulch.
Flutterkicks – 15 IC
A-B-Cs – Spell the alphabet with our feet, ALL CAPS

Cot

Location: Gridlock
Date: 04/22/2019
Time: 05:30a – 06:15a
Weather: 46 Degrees and Calm

Q: Lincoln Log
PAX: 12! – Dot Matrix, Dough Boy (DR PAX), Bread Bowl (DB’s son), Lincoln Log, Oshag, Red Flanders, Ronaldo, Sous Vide, Zebra and 3 FNGs, SEAL Pup, Maestro, and Belay

Introduction

This makes 6 FNGs in the last 2 weeks. FWIW, I expected 4 this morning so I ran through the basics of F3, but didn’t dig too far in. Once the flood of cars poured in at 4 min til, I just got excited to get things started. So much so, we did a Name-O-Rama and I didn’t even say my own name. I just went right into the first workout when it got back to me. No worries though, Oshag set things right.

Warm-o-rama

Michael Phelps – 10 IC
Grass Grabbers – 12 IC
Copperhead Squats – 14 IC
SSH – 15 IC

From here we moseyed to the lower tennis courts, paired up and lined up at one end of the courts. At this point we went through the 5 Core Principles.

Tha Thangs

Dora Alarms

We did a traditional Dora 1-2-3 with
– 100 Merkins
– 200 Squats
– 300 LBCs
One PAX worked while the other PAX did a suicide sprint out 1 court, back and out 2 courts, 3 burpees and sprint back. Switch and repeat as needed til done.

Once done with Dora 1, PAX picked up the 6 or held plank til all groups were finished with Merkins.

Then we did ALARM 1 for 6 min, AMRAP with
– 15 Overhead Claps
– Broad Jump out 2 courts
– 5 BBS
– Karaoke back
– 5 Merkins

Dora 2

ALARM 2 for 6 min, AMRAP with
– 10 Shoulder Touches – 2 ct
– Lunge out 2 courts
– 10 Gas Pumps
– Bernie Sanders back
– 10 Sous Vides – 2 ct

Dora 3

Then we moseyed back to the AO.

Name-O-Rama

We wrapped up with a name-o-rama and named our latest FNGs. Oshag went through the principles again and closed us out in prayer.

Cot

Location: Gridlock
Date: 04/16/2019
Time: 05:30a – 06:15a
Weather: 39 Degrees and Calm

Q: Lincoln Log
PAX: 6 – Lincoln Log, Ollie, Red Flanders, Sous Vide, Zebra and an FNG (Michael Powell, to be named)

Introduction

This was the second day in a row with an FNG. I took some time at the beginning to reiterate the you-vs-you mentality, to give it your all but modify as needed. I talked about the Three F’s and mentioned F3’s M.O. to give everything a crazy name. Speaking of crazy names, we headed into the warmup…

Warm-o-rama

Abe Vigodas – 12 IC
Imperial Walkers – 14 IC
Frankensteins and a short jog

Tha Thangs

RING AROUND THE MARY

The PAX circled up at 4 stations, with the remaining PAX in the middle of the circle. Each station had a different exercise; after completing the reps, the PAX rotated to the next station, including rotating through the middle of the circle for 2 sets of Mary.

Station 1: Coupon Rows
Station 2: Coupon Squats
Station 3: DB Snatch
Station 4: Coupon Presses

12 reps were performed at each station, while PAX in the middle worked continuously. PAX called out DONE at 12 reps, but continued to work at their station until all PAX called out DONE. Then we rotated until all stations were completed by each PAX.

We did this for 2 Rounds. Mary for the 1st round was BBS and 2nd was American Hammers.

Farmer Mary Had Forearms Like Popeye

PAX paired up with who they were next to. Each group grabbed a pair of coupons and went to one end of the shelter. With the coupons laying down, we picked them up and carried them by the center web, pinching it between our fingers.

PAX 1 – Farmer Carry, down and back, 2x.
PAX 2 – 10 BBS and hold plank until PAX 1 returns.
Switch and Repeat

PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 AmHams (2-ct) and hold plank until PAX 1 returns.
Switch and Repeat

RING AROUND

The PAX circled up at 4 stations again, with the remaining PAX in the middle of the center. PAX did the work and rotated through.

Station 1: Coupon Deadlift
Station 2: Coupon Step-ups – 8 reps
Station 3: Coupon G20s (ground-to-overhead) – 6 reps
Station 4: Coupon Curls

Same rep scheme as the first.

We did this for 2 Rounds. Mary for the 1st round was Scissors and 2nd was V-Ups.

Farmer Mary

PAX paired up again with 2 coupons per group.

PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 V-Ups and hold plank until PAX 1 returns.
Switch and Repeat

PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 Scissors (2-ct) and hold plank until PAX 1 returns.
Switch and Repeat

RING AROUND

The PAX circled up at 4 stations one final time, with the remaining PAX in the middle of the center. PAX did the work and rotated through.

Station 1: Coupon Deadlift
Station 2: Coupon Presses
Station 3: Coupon G20s (ground-to-overhead) – 6 reps
Station 4: Coupon Curls

Same rep scheme. Mary was Molly.

Name-O-Rama

We wrapped up with a quick name-o-rama, and I ran through the 5 Core Principles. The last of which is…

Cot

Location: Gridlock
Date: 04/15/2019
Time: 05:30a – 06:15a
Weather: 39 Degrees with Crazy Wind, Felt Like 30 Deg

Q: Sous Vide
PAX: 4 – Incognito, Lincoln Log, Sous Vide and an FNG (Mike Fulton, to be named)

Warm-o-rama

SSH – 10 IC
Flings – 10 IC
Seal Claps – 10 IC
Frankensteins and Quad Stretches

Tha Thang

Run and Do Burpees

4 Cones were setup at the of the 2nd Tier, the middle of the Top Tier, the far end of the lot and the middle of the 2nd Tier.

Starting at the first cone, each PAX does 20 Burpees.
Then runs to the next cone.
19 Burpees
Run to the next cone.
18 Burpees
…
Keep going ’round and ’round, making left turns like your name is Earnhardt, until you get to the final cone.
1 Burpee

Cot

Location: Gridlock
Date: 04/02/2019
Time: 05:30a – 06:15a
Weather: 35 Degrees and Calm

Q: Lincoln Log
PAX: 3 – Incognito, Lincoln Log & Red Flanders

introduction

Yesterday was so much fun, let’s do it all again today!
We needed a last minute WO and figured the Infamous Deck always provides a random assortment of full body physical challenges. We took the same coupon concept and made a couple mods from yesterday.

Warm-o-rama

OYO Dynamic stretches to get warm and loose. A quick mosey to grab some coupons and then into the shelter we went.

Tha Thang

The Weighted Deck

With a coupon each and a no longer so innocent looking deck of cards, we did the following:

Hearts:  Lunges
Diamonds:  BBS
Spades: Catalina Wine Mixer
Clubs:  Squats

Royal Hearts: Burpees
Royal Diamonds: Coupon Swings
Royal Spades: Coupon Merkins
Royal Clubs: Ground to Overhead with Coupon (clean and press)

2-5: Double face value reps (round up to even for lunges)
6-10: Face value reps
Face Cards: 15 reps
Aces: Run down 3 tiers of the parking lot, box jump each wall back up.
Jokers: We still don’t need no stinking jokers.

Cot

Location: Gridlock
Date: 04/01/2019
Time: 05:30a – 06:15a
Weather: 27 Degrees and Calm

Q: Lincoln Log
PAX: 2 – Incognito & Lincoln Log

introduction

It’s looking like a slow week. It’s Spring Break for several Gridlock usuals and it was cold again outside. Blah… get your act together Spring! Our Q was out of town and no WO was planned for today, so Incognito and I agreed to do the most obvious WO. One thousand burpees!

Warm-o-rama

OYO Dynamic stretches to get warm and loosen up any problem areas. A quick mosey to the upper tier and into the shelter to get started on the fun.

Tha Thang

One Thousand Burpees April Fools!

With a coupon each and an innocent looking deck of cards, we did the following:

Hearts:  Burpees
Diamonds:  BBS
Spades:  Merkins
Clubs:  Squats

Royal Hearts: Ground to Overhead with Coupon (clean and press)
Royal Diamonds: Coupon Swings
Royal Spades: Coupon Presses
Royal Clubs: Coupon Squats

2-5: Double face value reps
6-10: Face value reps
Face Cards: 15 reps
Aces: Run down 3 tiers of the parking lot, box jump each wall back up.
Jokers: We don’t need no stinking jokers.

Mary

Incog led us in the following:

Mountain Climbers – 40 OYO
Gas Pumps – 20 OYO
Box Cutters – 20 IC
Daytime/Nighttime – at least a fortnight
Dolly – 10 IC

Cot

Location: Gridlock
Date: 03/28/2019
Time: 05:30a – 06:15a
Weather: 43 Degrees and Calm

Q: Lincoln Log
PAX: 3 – Lincoln Log, Red Flanders & Zebra

introduction

It’s been a busy week and last night was a late one at the office, so I reached out to OG for inspiration on today’s beatdown. He humbly obliged and sent me a couple of painful looking WOs. I couldn’t decide which to do first, so I decided to blend them together and just do all the work at once. The following is derived from that conversation.

Warm-o-rama

Abe Vigodas – 14 IC
Copperhead Squats – 10 IC
SSH – 20 IC

Then we went for a jog up the stairs of the parking lot, around the flag poles at the top and back down the other set of steps and stopped at the middle of the lower lot.

Tha Thang

curb crawls

Starting at the curb next to the wall:

Bear Crawl across the lot, touch the curb, Crawl Bear back, then
1 Dip, 1 Wall Jump, 1 Derkin, 1 Squat,
Bear Crawl across, Crawl Bear back, then
2 Dips, 2 Wall Jumps, 2 Derkins, 2 Squats,
Bear Crawl across, Crab Walk back, then
3 …,
Bear Crawl across, Lunge back, then
4 …,
Bear Crawl across, Lunge back, then
5 …,
Bear Crawl across, High Jumping Skips back, then
6 …,
Bear Crawl, Walk Outs back, then
7 …,
Bear Crawl, High Knees back, then
8 …,
Bear Crawl, Lunge back, then
9 …,
Bear Crawl across, Crawl Bear back, then
10 …,

Jog up the stairs, around the top and back down again. Regroup on our 6’s in the grass above the bottom wall.

BBS Hammers

1 to 4 Ratio of BBS to American Hammers. Beginning each round together:

1 BBS – 4 AmHams
2 BBS – 8 AmHams
3 BBS – 12 AmHams
…
10 BBS – 40 AmHams

Jog up the stairs, around the top and back down again. Twice.

Cot

Location: Gridlock
Date: 03/25/2019
Time: 05:30a – 06:15a
Weather: 51 Degrees and Drizzly

Q: Lincoln Log
PAX: 2 – Lincoln Log & Red Flanders

introduction

YHC had all kinds of fun activities planned for this morning, with the main goal of keeping everyone dry. The shelter was set up with coupons and the music was playing, but due to a series of unfortunate circumsacks and smartsacks there was a shortage of PAX today. It was just YHC and Red Flanders this warm and gloomy morning, and 2 didn’t fit the WO. So, I went to the car and grabbed the F3 Nation Workout Deck. Once I got back, I was so excited about the deck of pain that I completely forgot about any kinda of warmup I had planned and just started turning cards!

Warm-o-rama

Umm…

Tha Thang

F3 Nation Workout Deck

Rules were as follows:

• Pull a Card for the Exercise
• Reps = Number on Card + 10, Royals 25, Aces 100

1. Plank Jack – 25
2. BBS – 18
3. Derkin – 17
4. Butt Kick – 20
5. American Hammer – 25
6. Suicides – 8 Down-and-back (400m Sprint)
7. Suicides – 4 Down-and-back (200m Sprint)
8. Hand-Release Merkin – 15
9. Hand Clap Merkin – 12
10. High, Slow Flutter Kick – 13 IC
11. LBC – 17
12. Suicides – 6 Down-and-back (300m Sprint)
13. High Knee – 19
14. Freddie Mercury – 25
15. Low, Slow Squat – 19
16. Diamond Merkin – 25
17. Dip – 25
18. Squat Thrust – 18
19. Air Squat – 13
20. Merkin – 25
21. SSH – 25
22. Merkin – 18
23. Lunge Walk – 1 Down-and-back
24. High Plank – 90 sec
25. Dolly – 20 IC
26. Heels to Heaven – 14
27. Incline Merkin – 20
28. Low Plank – 60 sec
29. Alternating Side Squat – 14
30. Merkin – 19
31. Flutter Kick – 25 IC
32. Shoulder Tap – 25
33. Karaoke – 3 Down-and-back
34. WWII Situp – 12
35. Backward Run – 3 Down-and-back
36. Dive-Bomber Merkin – 14
37. Merkin – 13
38. Arm Circles – 100

Confession time… I had no idea what some of these exercises were, so I chose to pick something that sounded similar and still matched the type of exercise. No time to stop to check online, had to keep the sweat rolling.

Cot

Location: The Paddock
Date: 03/13/2019
Time: 05:30a – 06:15a
Weather: 44 Degrees and Calm

Q: Lincoln Log
PAX: 2 – Lincoln Log and White Wall

Warmup

• Dynamic Stretches
• 1/2 mi Run

The Thang

Standard Deck of Pain

Hearts:  Burpees
Diamonds:  BBS
Spades:  Merkins
Clubs:  Squats

2-10: Face value reps
Face Cards: 10 reps
Aces: 50 reps (1st thru 4th Ace: Calf Raises, Arm Rotations, Overhead Claps, LBCs)
Jokers: 90-yd Fire Hose Sprint-Drag x2

Cot

Location: Gridlock
Date: 03/05/2019
Time: 05:30a – 06:15a
Weather: 8 Degrees and Calm, Felt Like 0 Degrees

Q: Lincoln Log
PAX: 4 – Barney Fife, Lincoln Log, OG and Sous Vide

introduction

It was balmy in the single digits today. The wind was at bay with our AO being protected by trees and hills on most sides. When you ran, you could feel the wind chill hitting you in the face and lungs. It was a cold one, but I don’t think any of us ever felt cold. YHC had to remove my neck gaiter and ‘boggan to try to cool down, and was close to having to take off my jacket, too. My hair was frozen solid and was forming a layer of frost by the end of the WO. Great day for a beatdown.

Warm-o-rama

• SSH – 20 IC
• Copperhead Squats – 12 IC
• Arm Circles – 10 IC Forward & Back
• Arm/Shoulder Stretches to prepare for the work we were about to receive.

Mosey across the lower lot and up to the coupons. Each PAX grabbed 1 and moseyed to the middle of the top tier and partnered up. 1 PAX from each pair moved their coupon down two tiers straight in front of their starting position.

Tha Thang

200 Coupon Swings
20 Coupon Passes b/w PAX – Oblique rotations, PAX back-to-back. Sub was AmHams.
200 Merkins
20 Coupon Passes
200 Coupon Shoulder Presses
20 Coupon Passes
200 Coupon Bench Presses
20 Coupon Passes

PAX 1 works, PAX 2 runs down 2 tiers to the 2nd coupon, does 5 Wall Jumps + 5 Coupon Squats, runs back to PAX 1. PAX keep switching until work is done. Perform coupon passes and begin next exercise.

After a brief moment to catch our breaths, we returned the coupons and moseyed back to the cars.

Cot

moleskin

This is the 2nd time we have tried to make it through this WO, with some modification between the attempts. There were still 2 exercises left undone, so we may need to resurrect this WO again on a Saturday when there’s more time to complete it, and put all the PAX through the punishment. The men did an awesome job this am; YHC is very proud. No complaints to be heard. Everyone kept their heads down and continued to work at a constant, brisk pace the entire time.

Location: The Paddock
Date: 02/27/2019
Time: 05:30a – 6:15a
Weather: 34 Degrees and Calm

Q: Lincoln Log
PAX: 3 – Duggar, Lincoln Log and White Wall

Warmup

• Frankensteins
• Butt Kickers
• High Knees
• Quad/Hammie/Hip Stretches

The Thang

Run 1/2 Mile toward park entrance at Leestown Rd. Stop at Pathway for some work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run/hike 0.4 Mile along path and across the field back up to the AO. Stop at the Splash Pad for some work:

• Merkins – 10 IC – 4 ct
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• LBCs – 30 OYO

Run 0.45 Mile across Ruffian Way to the back side of the Fair Grounds. Stop for some work:

• Merkins – 10 IC – 4 ct
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• LBCs – 30 OYO

• Merkins – 10 IC – 4 ct
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• LBCs – 30 IC – 4 ct

Hike/Walk 0.35 Miles checking out the back fields for potential WO spots and CSAUP ideas. Once back on the road, Run 0.12 Mile back toward the AO. Stop at the first street light (typical half mile marker) for the last bit of work:

Run 1/2 Mile back to AO.

Cot

Moleskin

The Good Idea Fairy struck a few times this morning, and our runs took a few turns off the beaten (paved) path and into the darkness. We found ourselves navigating standing water, unkempt fields, horse fences and dog parks. It was in the dog park we learned of the passing of the Dog Poop Fairy; may she rest in peace. A lot of new ground was covered and some good conversation about the growth of The Paddock was had.

As we talked after the closing prayer, YHC leaned back, glanced up at the stars and noticed an unusual light drifting across the sky. Turns out it was the ISS making a pass overhead. According to https://spotthestation.nasa.gov/sightings/view.cfm?country=United_States&region=Kentucky&city=Lexington#.XHa2pMBKhhE, the ISS would be overhead and visible for 4 min at 6:31 am. Pretty cool we happened to see it.

Location: Gridlock
Date: 02/16/2019
Time: 07:00a – 8:00a
Weather: 31 Degrees and Calm

Q: Count Chocula, Lincoln Log & OG
PAX: 15 – Barney Fife, Cool Hand Luke, Count Chocula, Duggar, Incognito, Kisses, Lincoln Log, OG, Oshag, Radio, Road Trip, Sous Vide, Stapler, Zebra and 1 FNG (MMMBop)

Warmup

• 25 SSH – IC
• 15 Grass Grabbers
• 20 Imperial Walkers – IC
• 10+10 Big Arm Circles – IC
• 15 Abe Vigodas
• 15 Knee Circles
• Left over Right….leg stretch – 10 Count Each
• Downward Dog calf stretch

Mosey to basketball courts.

The Thang

4 Stations, 20 yd apart

Station 1:  Balls Slams
Station 2:  Tire Jump Throughs
Station 3:  Sledge Hammers (On Tire)
Station 4:  Battle Rope

At each station was also a half deck of pain. PAX split into 4 groups, 1 group at each station. 1 PAX in each group did the station exercise until all groups finished their work. The rest of the group turned over a card and did the work shown, at each station individually.

Hearts:  Burpees
Diamonds:  BBS
Spades:  Merkins
Clubs:  Squats

1-4: Double face value reps
5-10: Face value reps
Face Cards: 10 reps
Aces: 11 reps

We did 5 rounds thru all stations. Groups rotated between each station performing the following movements:

Round 1:  Crab Walk
Round 2:  Bear Crawl
Round 3:  Walking Lunges
Round 4:  Broad Jumps
Round 5:  Side Squat Steps

Mosey to the football field, each PAX grabbed a coupon and hit their six.

Mary Thang

ROUND 1

1. Plank Floor Slap – IC
2. Sit up with Coupon Pass (partner) – #
3. Flutter Kicks – IC
4. Situp With Coupon into OG Sucks – IC

Rest Plank 1 min

ROUND 2

1. Windshield Wipers holding coupon above chest – #
2. Coupon Over Chest – #
   1. Leg Raise to 45 deg .. back to 6″
   2. Coupon Press
3. Heel Touches – IC
4. Gas Pumps with partner … feet facing each other. Switching sides – IC

Rest Plank 1 min

ROUND 3

1. Back to Back …. Turning Coupon Pass (partner) – IC
2. Box Cutters – IC
3. Superman – Banana
4. OG Sucks – IC

Finish Plank 2 min (Start Low 30, High 15, Side 30, Side 30, High 15)

CoT

Location: Gridlock 
Date: 02/11/2019
Time: 05:30a – 6:15a
Weather: 42 Degrees and Raining

Q: Lincoln Log
PAX: 7 – Count Chocula, Incognito, Lincoln Log, OG, Oshag, Sous Vide and Zebra

WARM-O-RAMA

Abe Vigodas – 12 IC
Copperhead Squats – 16 IC
SSH – 15 IC

THANG 1

RING AROUND THE MARY

The PAX circled up at 4 stations, with the remaining PAX in the middle of the center. Each station had a different exercise; after completing the reps, the PAX rotated to the next station, including rotating through the middle of the circle for 3 sets of Mary.

Station 1: Deadlifts – Coupon or 20# DB
Station 2: Squats – Coupon or Bodyweight
Station 3: Dumbbell Snatch – 20# DB, alternating arms
Station 4: Step-ups – Coupon or Bodyweight

10 reps were performed at each station. PAX called out DONE at 10 reps, but continued to work at their station until all PAX called out DONE. Then we rotated until all stations were completed by each PAX.

We did this for 3 Rounds. Mary for the 1st round was BBS, 2nd was American Hammers and 3rd was Scissors.

thang 2

merkin farmers

In pairs, we started at the top of the first set of steps:

1 PAX performed 25 reps of Coupon Merkins (any form) while the other did coupons curls until the first was done.
The PAX that did Merkins picked up the coupons for a Farmer’s Carry down to the top of the next set of steps.

This was repeated to the bottom parking terrace and then up the adjacent steps, forming a loop. The loop was done twice total, giving 6 rounds of 25 Merkins each).

We had 7, so the odd PAX out would carry the two 20# dumbbells and curl at each stop. PAX rotated the dumbbells each stop.

COT

Location: The Paddock 
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm

Q: Lincoln Log
PAX: 5 – Duggar, Fragile, Lincoln Log, Nickels and White Wall

WARM-O-RAMA

Leg Swings for 20 yds out
Knee Huggers for 10 yds back
Quad Stretches for 10 yds

Grabbed 2 coupons and moseyed to the shelter.

THa THANG

“Batman” WO – 10 reps of the following exercises

• Squats
• Merkins
• Mountain Climbers – 2 ct
• Tricep Dips
• Cross Punch BBS
• Jump Squats
• Side Plank Crunches
• Straight Leg Raises
• Freddy Mercury’s

Repeated for 2 Rounds

DORA

As a group, we completed the following:
100 Pull-ups
200 Merkins
300 BBS
400 Squats

3 PAX worked toward total reps while 2 PAX ran 40 yds (to the volleyball court), did 5 Burpees and returned.
Switch
2 PAX worked while 3 PAX ran out, did 5 Burpees and returned.
Repeat until compete.

1 more round of “Batman”.

2 rounds of 10 reps of Merkins, BBS, Freddy Mercury

COT