Author: Count Chocula

Location: Q Stream Virtual AO
Date: 2020-04-01
Weather: Mid 30s and cloudy up in Michigan

Q: Count Chocula
PAX: 4 – Zebra, Duggar, Ricky Bobby, Count Chocula

Warm-O-Rama
Classic F3 dynamic warm-up followed by
20 merkins
20 squats
20 BBS

Tha Thang
Fartlek Run:
1 min of hard running (7-8 out of 10 effort) followed by 1 min of moseying (3-4 out of 10 effort). Repeat this for 27 minutes.

Remaining time:
Minimum of 4 rounds of the following:
20 merkins
20 squats
20 BBS

End in COT

Date: March 27, 2019
Time: 6:00am
Location: Alma College Practice Basketball Gym
PAX: Count Chocula (Q)
Weather: Around 29 outside and a little wind, but I utilized my access to the backup basketball gym so it was 70ish and comfortable.

Warm-o-rama

50 Diamond Merkins, 30 LBCs, 30, each side, one side LBCs, 41 American Hammers 2 is 1, 20 Straight Leg Raises, 20 Bicycles 2 is 1, 41 American Hammers, 50 Merkins, 30 Scissors 2 is 1, 20 Heal Touches 2 is 1, 40 American Hammers 2 is 1, 90 second plank, 20 Supermans, 40 American Hammers 2 is 1, Knee Hugs, Straight Leg Kicks, Quads, Lunges, Calves.

The Thang: Burpees

Started on the baseline of the basketball court with 20 Burpees.
Then jogged a down to the other end and back.
19 Burpees
Jog down and back
18 Burpees
Jog down and back
and cary on until finishing with 1 Burpee and a final jog down and back.

Ended with with a self-hug of trust.

Date: March 14, 2019
Time: 5:30am
Location: Gridlock
PAX: OG, Linc, Red Flanders, Barney Fife, Sous Vide, White Wall, Road Trip, Zebra, Incognito, Count Chocula (Q)
FNG: Giggles
Weather: Around 60 and a little wind.

Warm-o-rama

SSH, Knee Hugs, Straight Leg Kicks, Quads, Calves

We then made our way to the top of the parking lot for the Thang.

The Thang: 5 Stations X 4 Rounds (2 sets per round)
Each round consisted of going through each station twice before a short rest period. The goal was to push ourselves and go for max reps while not sacrificing form. Simply, we got out what we put in.

Round 1:
1. Shuttle Runs: We had a start line with cones 15 meters and 30 meters out. You run down and back to the 15, and down and back to the 30. You want to be working between 75% and all out on the runs.
2. Merkins
3. Coupon Squats
4. Burpees
5. American Hammers
We rotated back 1 station after the person running the shuttles finished. Person at station 5 went to station 1. We rotated through 2x

Round 2:
1. Shuttle Runs
2. Coupon Curl into Press
3. Coupon Back Lunges
4. Squat jumps
5. American Hammers

Round 3:
1. Shuttle Runs
2. Coupon Straight Arm Raises
3. Lateral Sous Vides
4. Scissor Jumps
5. American Hammers

Round 4:
1. Shuttle Runs
2. Coupon Merkins (Left hand on coupon while right hand on ground to perform merkin. After coming up switch hand positions so right is on coupon and left is on ground to perform a merkin)
3. Coupon Squats
4. Burpees
5. American Hammers

Post Thang:

Box Cutters
LBCs
Big Boy Sit Ups
Plank

Ended in COT

Date: February 20, 2019
Time: 5:30am
Location: Gridlock
PAX: OG, Fragile, Count Chocula (Q)
Weather: Mid 30’s and rain.

Warm-o-rama:
Mosey up to the Shelter
SSH, Straight Leg Kicks, Quads, Calves

The Thang:
This was another pirated workout from the world wide web. It is made up of 5 exercises. Each exercise is performed for 40 seconds and rest for 20 seconds before moving to the next exercise. We performed 7 straight rounds (35 min of work)
1. 180 Burpee – Normal burpee, but when you jump you turn 180 before you land
2. Lateral Sous Vide (Mountain Climber) – Perform 4 mountain climbers (1 is 1) then 3 lateral hand walks (in plank position) in to 4 mountain climbers and 3 lateral hand walks back to other direction
3. Squat Jumps
4. Merkins Kick Through – perform 4 merkins then 4 (1 is 1) kick throughs
5. Sprint in place
Again each exercise was performed for 40 seconds and then rest for 20 seconds. After the rest following Sprint in Place, we would then go back to 180 Burpees.

The Thang After The Thang:
15 Lemon Squeezers
20 Elbow to Knee Crunches (10 each Side)
30 LBCs
30 sec plank
15 Supermans
30 sec plank
15 Supermans

End in COT

Date: February 14, 2019Time: 5:30am
Location: Gridlock
PAX: Sous Vide, Duggar, OG, Lincoln Log, Jimmy (to be named on Saturday), Count Chocula (Q)
Weather: A little above freezing and pleasant out. One might even say a nice morning for a nap in the car.

Warm-o-rama:
SSH, Body-weight Squats, Straight Leg Kicks, Calves

We made are way up to the building at the top of the parking lot where a coupon was waiting for each PAX.

The Thang before The Thang:
Merkin Ladder up to 7

The Thang:
Coupon Deadlift – 20
Coupon Curls – 20
Coupon Squat – 20
Coupon Overhead Press – 20
Repeat 4 exercises
We then ran a 300 yard shuttle run in the parking lot. (Markers were 25 yards apart making for 6 down and backs)

The Thang continued, but different:
Dips – 20
Wall sit while curl into overhead press with coupon – 20
Merkins – 25
Coupon American Hammers – 20 (2 is 1)
Repeat 4 exercises
300 yard shuttle run

The Thang before The Thang makes a come back:
Merkin Ladder starting with 7 and going back down. This time after the merkins we came up to an on our knees position and did a body weight overhead press matching the amount of merkins we had just done. So 7 Merkins followed by 7 bodyweight overhead press.

4 minute Punisher:
Punisher Squats for 20 seconds, 10 second hold in squat position
Burpees for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position

Mountain Climbers for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position

Spiderman Merkins for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position

Extensions for 30 seconds

We then ran a third 300 yard shuttle

The Thang after The Thang:
1 min normal plank
1 min side plank
1 min other side plank

Ended in COT

Date: February 7, 2019Time: 5:30am
Location: Gridlock
PAX: Sous Vide, Oshag, Duggar, Zebra, Count Chocula (Q)
Weather: Mid 50’s and a little rain

This is a workout that soccer teams will do during their off season training. Some things have been adapted for our F3 pleasure.

Warm-o-rama

SSH, Knee Hugs, Straight Leg Kicks, Quads, Calves, Lunges

We then made our way to the top of the parking lot for the Thang.

The Thang: 4 Stations X 4 Rounds (2 sets per round)
Each round consisted of going through each station twice before a short rest period. The goal was to push ourselves and go for max reps while not sacrificing form. Simply, we got out what we put in.

Round 1:
1. Shuttle Runs: We had a start line with cones 10 meters, 20 meters, and 30 meters out. You run down and back to the 30, down and back to the 20, and down and back to the 10. You want to be working between 75% and all out on the runs.
2. Merkins
3. Coupon Squats
4. LBCs
We rotated back 1 station after the person running the shuttles finished. Person at station 4 went to station 1. We rotated through 2x

Round 2:
1. Shuttle Runs
2. Diamond Merkins
3. Coupon American Hammers
4. Scissor Jumps

Round 3:
1. Shuttle Runs
2. Single Leg Dead-Lift (switch leg each time)
3. Coupon Merkins (Left hand on coupon while right hand on ground to perform merkin. After coming up switch hand positions so right is on coupon and left is on ground to perform a merkin)
4. V-Ups

Round 4:
1. Shuttle Runs
2. Merkins
3. Coupon Curl into Press
4. Squat Jumps

We finished with a 1 min 30 sec plank and then COT.

Date: January 30, 2019Time: 5:30am
Location: Gridlock
PAX: Count Chocula (Q)

WU: Dynamic – anything to get warm and move

The Thang:
Coupon Swings – 20
Coupon Curls – 20
Coupon Squats – 20
Coupon Overhead Press – 20
5 Power Merkens
Coupon Lunge Rotations – 20 each leg
Single Leg Deadlift (no coupon) – 15 each leg
5 Power Merkens
Coupon Triceps Extensions – 20
Coupon American Hammers – 20 (rotating both sides is 1)
Coupon Wall Sit with Curl into Overhead Press – 20
Coupon Deadlifts – 20
5 Power Merkens

Count Chocula: “Give us a 10 count Count.”
Count Chocula: “Frick no! It’s bloody freezing! Keep moving and do another round!”
Count Chocula as he starts Coupon Swings: “I fricking hate that guy.”

Coupon Swings – 20
Coupon Curls – 20
Coupon Squats – 20
Coupon Overhead Press – 20
5 Power Merkens
Coupon Lunge Rotations – 20 each leg
Single Leg Deadlift (no coupon) – 15 each leg
5 Power Merkens
Coupon Triceps Extensions – 20
Coupon American Hammers – 20 (rotating both sides is 1)
Coupon Wall Sit with Curl into Overhead Press – 20
Coupon Deadlifts – 20
5 Power Merkens

Finished with a 3 min Plank of Trust