Author: Opera Ghost

NO RAIN UNLESS YOU COUNT WHITEWALLS TEARS!

by Opera Ghost, posted in Backblast

Location: Paddock

Date: 5/3/2019

Time: 5:30am-6:15am

Weather: 66ish NOT RAINING AT ALL

PAX: Sandman, Whitewall, Triceratops, Fragile, and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professionalI DIDN’T EVEN GET THERE ON TIME. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

OYO Warm up as we talked about why the Q was 2 minutes late. You see, when Tri and I left the house it was raining like cats and dogs (weather app said 95% chance of rain from 5-6). So, we called an audible and went to Walmart to buy a deck of cards. When we got to the Paddock there was not a drop of rain in the sky and stayed that way the entire WO.

After stretching we warmed up a little more with a Burpee Apocalypse

The thing 1

Deck of Death

Each Pax pick an exercise

Tri- Dimond’s = BBS

Sandman- Hears = Bobby Hurley’s

Fragile – Spades = Merkins

WhiteWall- Clubs = Triceps dips

A = sprints down the hill and back up

5’s = 5 partner Burpees (Picked up from Oshags Q on Saturday) Squat Jack-squat-plank position- clap alternating hands with partner-merkin- up = 1

Joker = 5 pull ups

COT

To & Fro … Again, Again, Etc.

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 03/04/2019
Time: 05:30a – 6:15a
Weather: 21 Degrees, Snowing, Breezy

Q: OG
PAX: 3 – OG, Sous Vide, Incognito

Definitely felt like a Monday. I was watching the clock get close to 5:30 .. thinking i may be the only one to arrive. Then the boys showed up. So I fired up the fun right away. We ran and ran and ran. No special shoes, no shrimp, nothing. Just hard work. Missed those that could come out today. Tomorrow hope to see all back. 

Warmup

  • 200 Yard Jog
  • Imperial Walkers IC – 10
  • Frankensteins IC – 1
  • Michael Phelps
  • Shoulder Stretches 
  • Calf Stretch
  • Quad Stretch

Main Thang

To and Fro

All 3 pax started from one end of parking lot in first (lowest) tier.

Round 1

  • Run 100 yards – 100 SSH – Run 100 Yards back
  • Run 75 Yards – 75 Sous Vides – Run 75 Back
  • Run 50 Yards – 50 AmHams – Run 50 Back
  • Run 25 Yards – 10 Burpees – Run 25 Back

Round 2

  • Run 100 yards – 75 SSH – Run 100 Yards back
  • Run 75 Yards – 50 Sous Vides – Run 75 Back
  • Run 50 Yards – 25 AmHams – Run 50 Back
  • Run 25 Yards – 5 Burpees – Run 25 Back

Round 3

  • Run 100 yards – 25 AmHams – Run 100 Yards back
  • Run 75 Yards – 25 AmHams – Run 75 Back
  • Run 50 Yards – 25 AmHams – Run 50 Back
  • Run 25 Yards – 25 AmHams – Run 25 Back

Thang 2

Bear Crawl 20 yards – 10 Merkins – Crab Walk Back

Bear Crawl 20 yards – 10 Merkins – Crab Walk Back

Mary

  • 2 Minute Plank
  • Flutter Kicks
  • 2 Minute Plank
  • Dolly
  • Box Cutters
  • 2 Minute Plank

CoT

Tiers of Pain

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 02/25/2019
Time: 05:30a – 6:15a
Weather: 31 Degrees and Breezy

Q: OG
PAX: 5 – OG, Count Chocula, Bluegrass, Zebra, Sous Vide

My shoulders feel like mush. Mr. Linc came up with this awesome workout that I Q’d today. It involved jumps, runs up tiers/stairs and lots of coupon work. A real burner and a great way to start the week. Had to modify a little due to time constraint but this may have to come back again soon on a Saturday.

Warmup

  • SSH
  • Abe Vigodas
  • Grass Grabbers
  • Michael Phelps
  • Shoulder Stretches 
  • Sous Vides

Mosey’d up to Coupons and everyone grabbed one. We then went over to our starting point at top tier. We then took two coupons and walked them two tiers down.

Main Thang

Modified dora

Teams of Two at top Tier. P1 does exercise (see below) and P2 runs down two tiers … does 10 Coupon Squats and 10 Wall Jumps, run back up to P1. Flapjack!

  • 300 Coupon Swings
  • 300 Merkins
  • **At P1/P2 switch do 10 back to back coupon passes (oblique rotations)
  • 100 Coupon Shoulder Presses
  • 100 Coupon Bench Presses
  • 100 Coupon Curls

Return Coupons … Circle Up!

CoT

OG and the 300!

by Opera Ghost, posted in Backblast

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Location: Gridlock
Date: 02/23/2019
Time: 07:00a – 8:00a
Weather: 44 Degrees and Wet/Rainy

Q: OG
PAX: 12 – OG, Linc, Duggar, Zebra, Roadtrip, Radio, Barney Fife, Sous Vide, Count Chocula, Yanni, Triceratops, Kisses

I contemplated on this workout for awhile. I have decided to up the intensity but want to always make sure I supply modifications for those wanting to still work hard. Some have injuries or still working on getting back in shape. I want them to be challenging for all levels but not exclude anyone. I prayed on this one and feel this is a step in that direction. YHC would like to THANK all the brothers for embracing the suck together and supporting the workout. PER USUAL, all men gave their all and that is all I want to see. I love seeing my brothers progress physically, mentally, spiritually!

Warmup

  • SSH
  • Hillbillies
  • Abe Vigodas
  • Grass Grabbers
  • Michael Phelps
  • Shoulder Stretches 
  • Downward Dog/Cobra

Bataan Death March from AO Start to big hill by pond. Two lines (6 each). Man at back does burpee and two lunges … runs to front.

Main Thang

THE 300

Teams of Two at top of hill. P1 does exercise (see below) and P2 runs down hill, bear crawls back up. Flapjack!

  • 100 – Herkins
  • 100 – Jump Squats
  • 100 – AmHams

Return to 2 (two) lines. Mosey back halfway to start and stop at field below football field. Q pulled out the F3 Workout Deck.

Rules were as follows:

  • Pull a Card for the Exercise
  • Reps = Number on Card + 10, Royals 25, Aces 100
  1. Freddie Mercury – 25
  2. Smurf Jack – 25
  3. Backward Run – 50 yds
  4. Oblique Crunch – 15/side
  5. Wide Arm Merkin – 16
  6. Sprint – 50 yds
  7. Diamond Merkin – 25
  8. Lunge Walk – 50 yds
  9. Backward Lunge – 18
  10. Ranger Merkin – 19
  11. Squat – 25
  12. Herkin – 15
  13. Wojo Squat – 13
  14. Incline Merkin – 20
  15. Shoulder Tap – 25
  16. Burpee – 12
  17. Arm Circle – 100
  18. Sprint – 50 yds
  19. High Knee – 19
  20. WWII Situp – 12
  21. Monkey Hummer – 25

Go back to two lines. Indian Runs back to AO Start.

MARY

  1. We ended with a 3 Minute Plank of varying types called out by YHC.
  2. AmHams
  3. Flutter Kicks

CoT

Deja Vu all over again!

by Opera Ghost, posted in Backblast

Location: Paddock
Date: 02/22/2019
Time: 05:30a – 6:15a
Weather: 39 Degrees and Calm

Q: OG/Whitewall
PAX: 2 – OG, Whitewall

Where is Fragile, Where is Fragile ….. here he is … here he is

Sleeping like a baby … Fartsaking his Q. aaaagain … aaaagain!

However, WW and I pulled out the F3 Workout Deck and the Firehose. We flipped the cards and pulled the firehose until our legs and arms were mush (well at least till 6:13). We finished up with some Mary. Thank you WW for showing up and pushing with me.

Warmup

  • 1 Mile Run

Main Thang

Flip a card …. do the dang thang!

WWII Situps – 4
Arm Circles – 100
Carolina Dry Docks – 8
SSH – 100
Heels to Heaven – 8
Merkins – 22
Backward Run w/ Fire Hose Pull – 75 yards
Jumping Lunges – 6
Squats – 13
Butt Kicks – 10
Luge – 8
Low, Slow Squat – 9
Standing Lunge – 5
Sprint w/ Firehose Pull – 75 yards
Bear Crawl – 70 Ft
High, Slow Flutter Kicks – 6
Wojo Squats – 6
Hand Release Merkins – 5
Karaoke – 150 yards
Incline Merkins – 10
Diamond Merkins – 13
Ranger Merkins – 9
Sous Vides – 13
High Knees – 9
Smurf Jack – 13
LBCs – 7
Dips – 13
Alternating Side Squats – 8
Shoulder Taps – 13
Sprint w/ Firehose Pull – 75 yards
American Hammers – 13
Derkins – 7
Lunge Walk 100m – 1
Monkey Humpers – 7
Calf Raises – 100
Chuck Norris Merkin – 6

MARY

We ended with a 3 Minute Plank of varying types called out by YHC.

CoT

You’ve Been Thunderstruck!

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 02/21/2019
Time: 05:30a – 6:15a
Weather: 39 Degrees and Calm

Q: OG
PAX: 4 – Count Chocula, Lincoln Log, OG and MMMBop

All men showed up ready to work. After a cool and rainy one yesterday it was actually very pleasant outside. Thanks to all who cam out and put in the work. I hope it was worth your time.

Warmup

  • 25 SSH – IC
  • 10 Grass Grabbers
  • 15 Abe Vigodas
  • 10 Michael Phelps
  • Shoulder Stretches
  • Calve Stretch
  • Quad Stretch
  • 15 Knee Circles
  • Left over Right….leg stretch – 10 Count Each
  • Downward Dog calf stretch

2 Laps of Bataan Death March. Last man dropped and did 5 merkins then sprinted to the front. Wash, rinse, repeat!

Pre Thang

Nice and simple. OG fired up the speaker and turned on Thunderstruck. We planked and everytime they sang “Thunder” we did a merkin. Not as easy as it sounds.

Main Thang

Both partners start at the base of a hill. Partner 1 starts bear crawling up the hill while Partner 2 completes 5 burpos, 10 squat jumps, and 15 AmHams. (2 is 1)

Partner 2 then runs to the top of hill and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs to top of hill, and runs back to Partner 2.

On each lap the exercise while moving changed.

  1. Bear Crawls
  2. Lunges
  3. Crab Walks
  4. Inch Worm Jump ups
MARY

We did a sundry of random ab workouts. All done in cadence (IC).

CoT

Fragile’s VQ … (well almost)!

by Opera Ghost, posted in Backblast

Location: The Paddock
Date: 02/08/2019
Time: 05:30a – 6:15a
Weather: 31 Degrees (Felt Like 21 Deg) – Windy

Q: OG
PAX: 4 – Duggar, OG, Whitewall annnnnnnnnnd Fragile (when he finally arrived)

INTRODUCTION

Once upon a time at an AO not so far far away waited three F3LexKY pax. They were waiting ever so patiently to embark on a new adventure called Fragile’s VQ. However, the evil sandman had put Fragile into a deep deep sleep. The three now not so patient pax members decided to begin a diff adventure called “DORA 1-2-3-4-5” but wondered what had become of brother Fragile. 15 moments into the adventure Fragile descends upon the AO with flames like a dragon (driving wicked fast). He explained that he fought through the darkness of sandman’s evil curse and finally had reached the AO for his adventure. However, the time to begin “Fragile’s VQ” had passed and he was forced to join the other PAX in their DORA adventure. Little did we realize what was to come though. The Fire Hose serpent was laying off to the side pretending to rest but we should have known better ….. to be continued …

TRANSLATION: Fragile overslept and has set F3LexKY history by being the first to be late for their VQ. We will reschedule the VQ and call it Fragile’s VQ Part Deux.

WARM-O-RAMA

We ain’t got no time for no warming up …. warm-o-rama is the DEBIL!

THE THANG

DORA 1-2-3-4-5

We all did together. Instead of splitting up into teams of 2 we did one team and the work and runs were done in pairs.

  • 100 – Coupon Curls
  • 200 – Merkins
  • 400 – Coupon Squats … it shall be noted in the chronicles of time that Fragile wanted to do air squats but Whitewall enforced coupon squat as penalty for farting in said sack.
  • 500 – LBCs

BREAK TIME …. we relaxed and did 50 yard sprints pulling the fire hose. So Relaxing. 2 Times for each PAX.

Then we did a set of 20 Alternating Coupon Merkins (One hand on coupon, other on ground, do merkin … change hand on coupon and ground … repeat)

BREAK TIME AGAIN …. we did 2 more fire hose runs.

Then we did a set of 10 close grip merkins on coupon … IC

Mary

  • American Hammers
  • Flutter Kicks

COT

MOLESKIN

YHC just wants to ensure that all have realized at this point that Fragile 25%-35% fart sacked. PAX came up with an adhoc workout and then delivered punishment upon Fragile’s arrival. Teeheeee. No worries Fragile there will be another opportunity for VQ2!

The Four Corners (GRIDLOCK)

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 02/06/2019
Time: 05:30a – 6:15a
Weather: 60 Degrees – Rain

Q: OG
PAX: 4 – Count Chocula, Duggar, OG and Sous Vide

INTRODUCTION

I wanted to step outside of my normal comfort zone and push the envelope a little more like my fellow pax has been. We had been concentrating on specific body parts the last couple days so I wanted to spread the pain. All men showed up ready to work hard. Everyone was in good spirits and the weather was beautiful. Even the rain felt great as it came down as we were in the heart of the workout.

WARM-O-RAMA

SSH
Grass Grabbers
Michael Phelps

Little Baby Arm Circles (Fwd – Rev)
Shoulder Stretches

Knee Rotations

Tier Hop

Pax start at lowest tier.

  1. Performs 10 Incline Merkins
  2. Performs 10 Step Ups
  3. Performs 10 dips
  4. Climbs wall and runs to next.

Repeat until at top tier and run back down to start position.

THE THANG

Part 1 – Four Corners

  1. Start from first tier. Run to end of first tier (bottom left corner) do exercise.
  2. Sprint up the hill to top left corner, do exercise.
  3. Run to top right corner, do exercise.
  4. Run to bottom right corner, do exercise.
  5. Return to Start

 Part 2 – Bearby Steps

  1. At the steps from tier 1 to tier 2, all pax start in plank
  2. Q calls first pax member name.
  3. The called pax bear crawls up the stairs (one level).
  4. Then performs 10 reps of prescribed exercise.
  5. Then goes into plank at top and calls next Pax member.
  6. This continues until all pax are at top.

 

Round 1

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Squats
Corner 3 – 15 American Hammers (2 is 1)
Corner 4 – 10 Burpees

Part 2

Bearby Steps up the stairs and then back down, with Diamond Merkins at the top.

Round 2

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Curls
Corner 3 – 15 Supermans
Corner 4 – 10 Catalina Wine Mixers

Part 2

Bearby Steps up the stairs and then walk back down, with Wide Merkins at the top.

Round 3

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Presses
Corner 3 – 15 Ski Abs
Corner 4 – 10 Burpos

Part 2

Bearby Steps up the stairs with Merkins at the top.

We then walked to covered area for some Mary.

Mary

Scissors
Dolly
Leg Raises
American Hammers
Dolly with Pax Bear Crawls around circle (2x)
Mountain Climbers

COT

Dicey Form (GRIDLOCK)

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 01/23/2019
Time: 05:30a – 6:15a
Weather: 48 Degrees – Cloudy and Windy

Q: OG
PAX: 5 – Count Chocula, Duggar, Linc, OG, Zebra and Sous Vide

INTRODUCTION

This workout was inspired by Bourbon from Toledo as well. I took his concept and enforced my own constraints. Today’s concept was Dicey Form. I am as guilty as anyone as opting for speed over good form. Today we did ALL exercise in cadence. This encouraged us to stay together and strive for good form.…

WARM-O-RAMA

SSH
Abe Vigodas
Michael Phelps
Shoulder Stretches
Knee Rotations

THE THANG

Roll Two Dice. First gives you the exercise. Second gives you the reps. The reps can be misleading since we did in cadence. Most of the time 4 is 1.

Exercises

Round 1 – Dice

  • Merkins
  • Plank-jack, In and Out Abs
  • Dans
  • Burpos
  • American Hammers
  • Bear Crawl Two Step

Mary

  • 1 Min Plank
  • 20 LBC
  • 20 Box Cutters
  • 1 Min Plank
  • 10 Supermans
  • 5 R Hip Raises
  • 5 L Hip Raises
  • 1 Min Plank

Round 2 – Dice

  • Ski Abs
  • Perkins
  • Copperhead Squats
  • Worst Merkin Ever
  • Kick throughs
  • Catalina Wine Mixer

1 Minute of American Hammers to finish up.

COT

MOLESKIN

YHC just wanted to bring a different flavor to the workout. The unpredictability of the dice reared its ugly head and tested me. Especially on the “Worst Merkin.Ever”. All my brothers pushed as hard as they could. Glad Duggar could join us.

Crank It Up! – (GRIDLOCK)

by Opera Ghost, posted in Backblast

Location: Gridlock (Top Level Shelter)
Date: 1/21/19
Time: 5:30am-6:15am
Weather: 5 Degrees. Real Feel – BLOODY COLD!
PAX: OG, Linc, Count Chocula (Q).

Warm-o-rama

Down and Back
A little jog to get the blood flowing
Knee Hugs
Straight Leg Kicks
Cradles
Quads
Lunges with a twist
Side Lunges
Calves or Chicken Feet
Another Jog

The thang – part 1

6 exercises per set and we completed 20 reps per of each exercise in a set. Bonus was random runs (run to 10 yard marker and back to start, ran to 20 yard marker and back to start) throughout workout.

  1. Coupon Swings
  2. Coupon Curl
  3. Coupon Overhead Press
  4. Coupon Triceps or Dips
  5. Coupon Merkens
  6. Coupon Hammers

The Thang – Part 2

LEG CRANK BABY!!!!!
3 sets of 4 exercises and 20 seconds per exercises. We used a 1 min plank to recover after each Leg Crank set.

  1. Squats
  2. Step Jumps
  3. Scissor Jumps
  4. Squat Jumps

Ended in COT.

Breaking in Johnny at the Paddock

by Opera Ghost, posted in Backblast

Location: Paddock

Date: 1/18/2019

Time: 5:30am-6:15am

Weather: 39 Degrees

PAX: OG, Sous Vide, Nickels, Fragile, and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

20 Abe Vigoda’s – IC

15 Grass Gabbers – IC

20 Michael Phelps – IC

10 Small Shoulder Circles – IC

10 Reverse Small Shoulder Circles – IC

OYO Leg stretching

The thing 1

Planking Mile

We ran .25 miles stopped for a 1 min plank. Repeated this until we ran 1 mile and 3 minutes of planking.

The thing 2

The Johnny has wreaked havoc a time or two at GRIDLOCK but has not made his was to the Paddock until this morning.

The Johnny is a ladder exercise. 4 stations approx. 25 yards between stations.

Complete station 1 (5 Hurpees)

Bear crawl to station 2 remember, always bear crawl to station 2! (20 Freddie Mercury’s)

Sprint back to station 1. Complete station 1,2, and 3 (10 Jump Squats) sprint back to station 1

Complete station 1,2,3, and 4 (10 mericans) sprint back to station 1.

Once we completed this the guys were complaining about how easy it was so we moseyed to station 4 and did it again, backwards.

When we completed this the guys still didn’t feel like they have worked out so they asked for more.

We went back to station 1 and instead of laddering we just ran to each station (except we bear crawled from 1 to 2) and completed the exercise. Since we didn’t ladder we all collectively agreed to double the exercises. 10 Hurpees, 40 Freddie Mercury’s, 20 Jump Squats, and 20 Mercans.

Now I’m not going to lie, after this I was beat. However I work out with some tough dudes so the were begging me for more. We moseyed to station 4 and did the same thing one more time in reverse (no ladder and double the exercise).

Enjoyed our time this morning. There is something special about this group!

COT

You Go, We Go @ GRIDLOCK

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 01/16/2019
Time: 05:30a – 6:15a
Weather: 35 Degrees and Light Rain

Q: Opera Ghost (OG)
PAX: Duggar, OG, Count Chocula, Zebra, Sous Vide, Oshag

Introduction

This workout was inspired by a workout from brother Bourbon in Toledo with a little OG twist.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

25 SSH – IC
20 Abe Vigodas – IC
10 Michael Phelps – IC
Shoulder Stretches – 10 Count 4 Directions
10 Hillbillies – IC

The THANG

  1. Partner up (2 PAX Teams)
  2. Partner 1 performs exercise while Partner 2 runs 100 yards
  3. When partner 2 finishes 100-yard run partner 1 runs the 100 yards to him.
  4. They both run around to second tier and back to start.
  5. Wait for everyone to start next exercise/round together.

Exercise(s)
HR Merkins
American Hammers
Burpees
Big Boy Sit-ups
Plank Jack Shoulder Taps
Squats
Merkins (at least 20)
Burpees (at least 15)

MARY

1 Min Plank
10 Elevator Sit-ups
15 American Hammers
10 Elevator Sit-ups
15 American Hammers
1 Min Plank
15 Flutter Kicks
10 Gas Pumps
15 Flutter Kicks
10 Gas Pumps
1 Min Plank

CoT

Moleskin

Was a tough workout today after a couple of touch ones to start the week. Was really proud of the men that they stuck in there with me and pushed through

#BURPEESFORVETS – 12/24/2018

by Opera Ghost, posted in Backblast

burpeesforvets

Q: OG

PAX: OG, Incognito, Count Chocula, Sous Vide, F3Bluegrass (Grand Strand), Pumpkin Spice (Nashville)

This workout was inspired by a challenge from our brothers to the NorthWest in Louisville. The purpose of #BURPEESFORVETS is to raise awareness of and funding for programs that help veterans with PTS. On average 22 veterans are committing suicide daily.  In honor of all that these brave men/women have done we put ourselves through a a 45 minute burpee burnout.  I know it doesn’t equal or come close to touching the sacrifice these heroes have made and continue to make daily BUT we hope that it helps in some way if for only exposure to the truth. Thank you to all that came and participated and those doing so away from the AO.

Thang:

We planned to do 45 minutes of Burpees. However, due to time constraints, we made it 39 or 45 minutes.

All 6 of our pax that posted worked as hard as they could and I couldn’t be more proud. We have several members participating remotely due to travel or family commitments. Numbers still being tallied.

We ended in COT (per usual).

Merry Christmas to all!

Bataan Death Marching

by Opera Ghost, posted in Backblast

Workout Date: [12/10/2018]

Q: OG
PAX: OG, Linc, Duggar, Oshag, 3 FNGs (Random, Task, Nickels)

Introduction:
Today’s workout was just a combo of 6 rounds of elevating exercises and bataan death marches. The goal of the workout was to push us out of our comfort zone and stay together.

We had some regulars and three young men show up. Three high school students joined us this morning and put forth a super effort. Two of them came moments from Spilling Merlot. I was incredibly proud of them and our PAX for encouraging them and pushing them at same time. We are blessed with a great group of men and young men.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:
SSH – IC
Arm Circles – IC
Imperial Walkers – IC
Leg Stretches

The THANG:
ROUND 1 – 5 burpees, 1/4 mile bataan death march

ROUND 2 – 5 burpees, 10 ‘mericans, 1/4 mile bataan death march

ROUND 3 – 5 burpees, 10 ‘mericans, 15 Squats, 1/4 mile bataan death march

ROUND 4 – 5 burpees, 10 ‘mericans, 15 Squats, 20 dips, 1/4 mile bataan death march

ROUND 5 – 5 burpees, 10 ‘mericans, 15 Squats, 20 dips, 25 Big Boy Situps, 1/4 mile bataan death march

ROUND 6 – 5 burpees, 10 ‘mericans, 15 Squats, 20 dips, 25 Big Boy Situps, 1 Minute high plank

Mary:
Declining Big Boy Situps – IC
Scissors – IC
Ameican Hammers – IC
Flutter Kicks – IC
LBCs – OYO
1 Minute High Plank
Count-O-Rama, Name-O-Rama, COT

DORA 1-2-3 on ‘Roids (11/10/18)

by Opera Ghost, posted in Backblast

Q: OG

PAX: Ollie, Incognito, OG, Linc, HanzandFranz, Oshag, Sous Vide, Roadtrip, Duggar

Introduction: We did our normal Intro and went to warm ups

Warm-Ups: We all showed up on time ….. wait no we didn’t. Duggar was late. Like 5 minutes late after skipping the Pre-Ruck. BUUUUUUT I digress!  8 of us began warming up the extremities on a chilly 28 degree morning. Duggar finally shows up and upon arrival I let him warm up for a few minutes.

*back story* .. on Tuesday Duggar forgot his headlamp. Said headlamp has made quite the trip since being rescued buy Oshag. His price for return 10 Hurpees. Duggar did those with minimal complaints. And since OG loves Duggar he made him do 5 Merikans for being late. Nothing like friends! *disclaimer … no one else has to do exercises for being late unless they Raz the Q upon arrival. 🙂

We mossey’d to the football field where cones were magically already setup for THANG 1.

Thang 1

  1. 1. 100 HR Merkins
  2. 2. 200 4 Ct Flutter Kicks
  3. 3. 300 Squats

Non-Exercising Partner

20 yard run

5 yard BC

20 yard Run

5 Yard BC

20 yard run

5 yard BC

20 yard Run

5 Yard BC

On Transition 5 T Clap Merkins (team members clap one hand at a time w/ one another)

My HIMs killed this with very few modifications. All worked extremely hard.

Thang 2

BLOCK PARTY

Bear Crawl Up Hill. Pick up and move Block as team (determine best way for you …. NO THROWING). Both team members must have one hand on block as it moves.

At Top …. 

Perform 10 Curls each. (on odd numbers) 

Perform 10 Shoulder Presses (on even numbers)

While one is doing above w/ block .. other is in Al Gore.

As a team decide how to get block to bottom. Carry together. Trade off. One person. Get to bottom and start back up. If a team finishes …. Either assist another team or PLANK.

4 total trips up and down before we ran low on time

 

We mosey’d back to start point where we got in a little ……

MARY

American Hammers

Flutter Kicks

Gas Pumps

J-LOs

Mountain Climbers

 

Finished up in a COT and headed to Coffeeteria.

 

WELL DONE TODAY MEN!!!

Charge the Hill! (10/31/2018)

by Opera Ghost, posted in Backblast

Q: Opera Ghost (OG)

PAX: OG, Lincoln Log (Linc), Birdman, Whitewall

OG gave general disclaimer. We did a name-o-rama and got into some stretching. This workout is our normal weekly “running workout”. We are working on getting faster/stronger. Therefore we are still concentrating on intervals.

Warm-up

1/2 Mile Jog and back to bottom of hill

Thang 1

Run to top of hill, Walk 10 yards further 10 yards back and mosey back to bottom (x 5)

 

Thang 2

In parking lot do 80 yard sprint (AYG) …. 80 yard sprint back (AYG) (x 5)

In between sprint sets we did strength exercises:

  1. 4 Count Merikans ( x 5)
  2. Copperhead Squats (x 10)
  3. Flutter Kicks (x 25)
  4. Dips (x 20)
  5. 4 Count Merikans (x 20)

 

We had about 10 minutes left so we did some Mary to burn out our core and remaining time.

 

All that came gave it their best and we were all feeling it. Thanks HIMs for pushing me and each other.

 

Opera Ghost

 

10/15 Backblast

by Opera Ghost, posted in Backblast

Workout Date: 10/15/2018

 

Introduction:

We met up on a Monday with some nice weather. The ground was wet but other than that it was a beautiful morning. In true F3 LexKY fashion it stopped raining long enough for us to workout and then started again.

 

Q: OG

PAX: OG, Linc, Duggar, Sous Vide

Warm Up

SSH x 25

GoofBall x 20

Stanky Legs x 20

Grass Grabbers X 20

Chinook X 20

Cobra Dog ….. Cobra to Downward Dog

 

Bataan death march

Pax Begins to Jog.  Guy at back does 2 Burpees and then sprints to catch up and goes to front of line.

 

Thang1

Brick by Brick ShuttleCrawl

15 Yards Apart

BBBS

 

2 Partners

2 Blocks

 

Partners stand at each end of 15 yards. P1 bear crawls to blocks, carries it back to his start, P1 crawls back again and gets 2ndblock and carries it back. While P1 is crawling and carrying, P2 is performing the exercises listed below. If either P1 or P2 gets done early. Plank it up!

 

R1: 15 Burpees

R3: 10 Burpees

R4: 10 BBS

R5: 5 Burpees

R6: 5 BBS

We mosey’d back to AO Start Point (Flag) and proceeded.

 

CoT:

Prayer Requests given and Prayed for.

Two in the Grail – 10/8/18 (OG Q)

by Opera Ghost, posted in Backblast

Workout Date: 10/08/18

Q: OG

PAX: OG, Duggar

Introduction:

• Are free of charge

• Are open to all men

• Are held outdoors, rain or shine, heat or cold

• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

• End with a Circle of Trust

 

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

 

Duggar and I met up at Holy Grail this morning and I had quite the treat for us. I decided the running needed a break and our arms/chest/abs needed a beating. So after our introductory warm up lap it was time to get at it. Almost all of our exercises were done in cadence and together. This intensified the workout and I’m already feeling it. Was super proud of my boy Duggar for pushing so hard. The results can be seen in his physical, mental and spiritual.

 

“The two most important days in your life are the day you are born and the day you find out why.” –Mark Twain

Warm-O-Rama:

We took a mosey lap around the parking lot. Approx ½ mile.

The THANG I:

Forties
– 30 Dips
– 10 Incline Pushups
(subtract 5 from dips, add 5 to pushups … always totaling 40 until declines at 0)

The THANG II:

Ascending Table Crawl
– Two tables 15 yards apart.
– Bear crawl to one, 1 Derkin
– Continue Bear crawls back and forth adding one until you have done 10 bear crawls and last set of Derkins is 10.

Mary:

The 300
15 Elevators
15 gas pump
20 Freddy Mercuries
20 dollys
20 Flutter Kicks
15 Side Plank Hip Lifts
30 LBCs
15 Side Plank Hip Lifts
40 American hammers
30 Freddy Mercuries
15 Oblique V Ups
20 Flutter Kicks
15 Oblique V Ups
10 Gas Pumps

CoT:

It was only two of us but we ended strong with a CoT.

40 Mins in Grail – OG Q

by Opera Ghost, posted in Backblast

Q: OG

PAX: Biscuit, Incognito, Duggar, OG

Workout Date: 10/01/2018

Introduction:

This is our second beatdown at our AO in Versailles, KY (Holy Grail). On this first day of October I wanted to get a good variety of muscle recruitment. It was a beautiful morning. We were in low 70s and in true LexKY fashion …. Rain free. Ha.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:

SSH x 20

Pavement Grabbers x 12

Abe Vigodas x 15

Arm Circles x 20 (10 forward, 10 back)

The THANG:

We went old school and “simple”. We rocked a DOLLY. We broke up into teams of two. That is 2 teams if you can’t do the math! 😉 While 1 partner was exercising, the other ran @50 yards, performed 2 burpees and then returned. The exercises were 100 Merikans, 200 LBCs, 300 Squats.

The Transition

We performed an Indian Run around the parking lot of Falling Springs. It was topped off by OG calling Duggar a jerk for sprinting away when it was OG’s turn to sprint to front. Ha.

Feel the Burn

OG led the men of F3 over to the pavilion where they found them selves close to a stage/wall. Staying in pairs we performed 2 different exercises in unison … on OG’s count.

10 Merikans/10 Wall Dips

9 Merikans/9 Wall Dips

8 Merikans/8 Wall Dips

7 Hi/Lo Planks/7 Step Ups

6 Hi/Lo Planks/7 Step Ups

5 Inclined Merikans/Hold High Plank

4 Inclined Merikans/ Hold Low Plank

3, 2, 1 … As a group we performed Declined Merikans.

CoT:

We finished up with a Name-o-Rama and CoT.

Was a great workout with a great group of HIMs. I was super proud of the effort and support. Look forward to being able to reach more ppl in the area with this AO.

 

9/17/18 New AO Beatdown – OG Q (Holy Grail)

by Opera Ghost, posted in Backblast

Holy Grail

Q – OG

PAX – OG, Duggar, Linc

As there were three of us and we are well acquainted we hurried through introductory ceremonies and got to warm up.

Warm-O-Rama

  1. SSH – 20
  2. Imperial Walkers – 15
  3. Flutter Kicks x 25(IC)
  4. BBS x 20 (OYO)
  5. Quad Stretching (OYO)

Thang 1:

  • 100 Merkins (1 person does 10 while others hold plank; 100 total for group)
  • 100 LBCs (1 person does 10 while others hold 6″; 100 total for group)
  • 100 Squats (P1 person does 10 while others hold Al Gore; 100 for total group)

Intermission:

@1/4 mile Indian run around the parking lot of rec center.

Thang 2:

  • Lined up on parking space lines.
    • bear crawl two spaces
    • 10 Merkins
    • Crab Walk 2 Spaces
    • 10 Derkins (Diamond Merkins)
    • Lunge 3 spaces
    • 10 Wide Merkins
    • Recover
  • Lined up on parking space line
    • Run to end of lot and back
    • 10 Merkins
    • Run to end of lot and back
    • 10 Derkins
    • Run to end of lot and back
    • 10 Wide Merkins
    • Recover

Since it was just three of us. We took a jog to explore the new AO. We have a lot to work with here.

Ended with COT.

8/3/2018 Backblast -Labor Day Work

by Opera Ghost, posted in Backblast

Workout Date: 08/03/2018

QIC: OG

PAX: OG, Yanni, Chesty, Lincoln Log, Sous Vide, Roadtrip, Duggar, Zebra

Introduction:

So here is how this happened. We were chatting on slack and someone said they were going to play disc golf on Labor Day. OG says “I’d be down for a workout!”. Then someone says sounds like you should Q it. So there we go! And so it begins …..

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:

  1. We circled up.
  2. Count-O-Rama
  3. Introduced ourselves

Mosey’d to Tennis Courts (8 wide)

THANG I:

We lined up on far court end line. Performed the following 3 times:

Court 1: butt kicks
Court 2: jog
Court 3: high knees
Court 4: jog
Court 5: lunges
Court 6: jog
Court 7: bear crawl
Court 8: jog
Run back to Start

THANG II:

I introduced the boys to a version of Indian Runs. We ran 5 laps around the tennis courts doing indian runs (last man sprints to front, repeat)

THANG III:

DORA Time. OG Introduced his own version of Dora. We broke into teams of 2 and performed the following.

1. 100 Merkins
2. 200 LBCs
3. 300 Squats

The reps were cumulative btw the two man teams. While one pumped out reps the other ran 4 courts and returned.

CoT:

Count-O-Rama, Name-O-Rama, prayers, praises & announcements were taken and lifted up.

23 Whatever you do, work at it with all your heart, as working for the Lord, not for human masters,…. ~ Colossians 3:23 

06/23/2018 FLEXINGTON Backblast – VQ OG

by Opera Ghost, posted in Backblast

Sunday June 23rd arrived, and it was our first workout without the training wheels provided by our brothers to the Northwest in Da ‘Ville. A HUGE thanks to those HIMs from Louisville that came down and worked so hard with us. You all are special people and we have MUCH love for y’all.

The morning in the gloom was perfect. Temp was good and a little overcast which was ideal for the Albino known as OG. OG arrived early and brought the tokens to the AO and observed his battlefield. Time ticked closer and closer to the start of the beatdown and OG was definitely nervous. The time came and it was GAME TIME!

VQ: Opera Ghost (OG) and his Weinke (in a plastic baggy of course)

PAX: 17 including two FNGs
Started of by circling up and introducing ourselves. Then OG provided the Safety and Disclaimer.

We reviewed the 3 Fs and began with first 2 principles. OG decided a good time to just discuss what F3 has done for him thus far and how important fellowship is to us as men and to F3 as a group.

Count-O-Rama
17

Warm-a-rama
We started a group run from the flag to the football field. We ran the length of the football field and then circled up at mid field and OG prepared the commencement of Thang 1.

DgaBxAnUYAAzuuh

Thang 1
OG is a soccer boy. He may not quite have soccer arms but he definitely enjoys using the legs and core. OG had decided that it might be his goal to see if he could make brother Roadtrip splash merlot.

As we circled up OG explained the next two principles of F3 and then what was about to go down. We were going to perform 12 exercise in a Tabata method. This would normally be 30 seconds on and 10 second rest. BUT this is F3 and we push so we did 90 seconds on 15 seconds off. Sorry not sorry boys!

OG went through each exercise before hand so everyone would be familiar with the next exercise as it arrived. OG had an interval timer setup on his phone to time for us. He had setup a rock playlist to set the mood and SO IT BEGAN. Below is what we did:

1. Burpees
2. Al Gore
3. Merkins
4. Sit-Ups or LBCs
5. Side Straddle Hops
6. Squats
7. Gas Pumps
8. Plank
9. Sprint In Place
10. Stepping Lunges
11. Arm Twist Plank/Push Up
12. Dolly

Everyone worked incredibly hard. People rested and started again OR modified but no one stopped. Even brother Roadtrip as he was turning many different colors.

After Thang 1 was complete and we were all warmed up *wink wink*. OG went through how we do exercises in cadence. He used this to go through some post-Thang stretching in preparation for the Thang to come.

Exercises:
15 Abe Vigoda – IC
15 Imperial Walkers – IC
20 Side Straddle Hops – IC

After this we trotted over to the “hill” …..

Thang II
We performed hill runs in teams of two. A total of 10 runs per team. Man on top of hill would perform a plank while his teammate would perform a run to tree line. At tree line said teammate would perform 10 burpees (with clap) and run back up hill. Then his teammate would do same while he planked it up. Even OG was not happy with himself until it was done. He quoted that his plank had turned into a suspension bridge. But we pushed through and OG was wicked proud of his PAX.

After completion we took a slow jog back to flag and circled up. Here OG explained the remaining/last principle of F3. He re-reviewed the 3 Fs and then all 5 principles again.

Name-O-Rama:
We had two FNGs….

Joey Police – BLING
George Joseph – LUMBERG

We ended in a COT. Prayer request spoken and unspoken were there and OG ended us in prayer.

We ended almost exactly at 8 am which made OG happy upon completing his VQ experience.

I was very proud of every man there and brother Roadtrip kept the Splashing of Merlot at bay.

Next week Sous Vide will be bringing the pain.