Location: Gridlock
Date: 2021-06-12
Weather: Sunny, 72 degrees, humidity 84%
Q: Hanz&Franz
PAX: 6 – Alphalpha, Oshag, Radio, Axeman, Hertz, Hanz&Franz
Warm-O-Rama
Just simple conversation about the meaning of “The Thang.”
Tha Thang
Carry railroad ties around the perimeter of Gridlock. We dumped the ties to do hill runs, ‘mericans and air squats. It was fun.
End in COT
Location: Gridlock
Date: 2021-05-08
Weather: 43 degrees and sunny
Q: Hanz&Franz
PAX: 10 – Hanz&Franz, 49er, Incognito, Radio, Sous Vide, Possum, Raquel, Yanni, Oshag, Axeman
Warm-O-Rama
Dynamic Warm up
Tha Thang
BLIMPS plus a hill run, 4 rounds
then
(1) 540 yard shuttle. A special thanks to LFUCG parks and rec
(2) 300 yard shuttle under 60 seconds
then
One round of leg crank plus a hill (1 of 4)
then
One round of static lunge hold, 30 sec/each leg and 30 sec plank (1 of 4)
We will begin Part 2 where we left off today. More pain to come on June 6th.
End in COT
Location: Foxhole
Date: 2020-12-12
Weather: Perfect! Cloudy, 54 degree
Q: Hanz&Franz
PAX: 5 – Hanz&Franz, Boo Boo, Zebra, Weird Science, Sparky
Warm-O-Rama
Dynamic Warm up
Tha Thang
Bolt 45, three rounds with a Hallelujah 30 yards down and back
then
Diego. He brought the pain!
End in COT
Location: Gridlock
Date: 2020-09-05
Weather: Amazing!! 56 degrees and sunny
Q: Hanz&Franz
PAX: 13 – Wally World, Oshag, Hertz, Sous Vide, 49er, Radio, Raquel, Yanni, Incognito, Muck, Ronaldo, Toto, Hanz&Franz
Warm-O-Rama
Dynamic Warm up: walking knee hugs, march, high knee extends, walking quad, groin, shuffle squat, jog, bernie, third grade girl skip, single leg raise, iron cross, scorpion stretch
Tha Thang
Little hill and Bernie plus coupon curls 10x
Big hill and Mericans 10x
Big hill and squat jumps 5x
End in COT
Location: Foxhole
Date: 2020-08-08
Weather: Amazing!!!
Q: Hanz&Franz
PAX: 12 – Animal Style, Boo Boo, Zebra, Ricky Bobby, Sparky, Ollie, Tigger, Duggar, Hanz&Franz, Nickels, Lansbury, Gopher
Warm-O-Rama
Active Dynamic Warm up, Grass grabbers, Abe Vigoda
Tha Thang
(5) Rounds: 5 mericans, 25 yard lunge, 10 big boy sit ups, 25 yard run
(5) Rounds: Half court, Full Court sprints + 5 buprees
(5) Rounds: 25 yard Bernie Sanders, 25 yard run, 30 overhead claps
Indigenous People Run X 2
(5) Rounds: 25 yard Broad Jump, 25 yard run
200 Little Baby crunches
Great work today! Two FNG’s and great kindness from our host with hot coffee.
End in COT
Location: Gridlock
Date: 2020-04-04
Weather: Sunny, Spring like weather
Q: Hanz&Franz
PAX: 18 – Hanz&Franz, Lansbury, 49er, Hertz, Ricky Bobby, Boo Boo, Incognito, Oshag, Radio, Krang (DR), Yanni, Count Chocula, Genesis, Raquel, Muck, Bagman, Sparky, Zebra
Warm-O-Rama
Stationary knee hugs, monster walks, quad stretch, groin stretch, Abe Vigodas and Grass grabbers
Tha Thang
Body weight squats, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon High pulls, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon Swings, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon overhead press, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon front raise, 4×20 with (5) Merican’s
Back Lunges, 4×10 total with (15) Little Baby Crunches
Coupon Curls, 4×10
Awesome music mixed into the workout.
End in COT
Location: Gridlock
Date: 08-17-2019
Time: 07:00 am
Weather: Sunny, 68 degrees, humidity 85%
Q: Hanz&Franz
PAX: 20 – Weird Science, Magnolia, Hanz&Franz, 49er, Lansbury, Sparky, Ricky Bobby, Ronaldo, Red Flanders, My Boy Blue, McSteamy, Hertz, Stapler, Kisses, Mr. Hand, Sous Vide, Radio, Oshag, Roadtrip, Roll Boog
Warm-O-Rama
Dynamic warm up: Walking knee hug, March, high knee extend, walking quad, groin, shuffle squat
Tha Thang
We did a workout that Mrs. HanzandFranz loves to do while on vacation using the coupons. We used a 30 yard distance for the active recovery movements. We listened to 80’s metal and rock while getting busy.
(20) Coupon swings and high shuffle down/back for 5 rounds
(20) Coupon High Pulls and backpedal down/back for 5 rounds
(20) Coupon Squats and 3rd grade girl skip down/back for 5 rounds
(20) Coupon Press and jog down/back for 5 rounds
We ran a 300 yard shuttle run for time. The Pax was asked to record their times and we will retest at a later date. The goal is to run a sub 1 minute time.
End in COT
Location: Gridlock
Date: 08-03-2019
Time: 07:00 am
Weather: Sunny, 66 degrees, humidity 90%
Q: Hanz&Franz
PAX: 27 – Hanz&Franz, 8-Track, Sparty, Sushi, Lansbury, Ollie, Zebra, Ooze, Barney Fife, DR Porkchop, DR Lambchop, Lincoln Log, Incognito, Water Bucket, Roadtrip, Oshag, Radio, DR Wolverine, Tigger, Stapler, Kisses, Fortnite, Ronaldo, Hertz, Sparky, Sous Vide, Axeman
Warm-O-Rama
Dynamic Warm up: Walking knee hugs, March, quad stretch, groin stretch, high knee extend, shuffle squat
Tha Thang
Mosey to The Hill: down and up, do 5 burpees, (5) rounds then Bernie Sanders (5) rounds. This was fun.
Mosey to the football field. 30 yard distance was set up. We partnered up, one partner lunges down and back while the other partner runs down does a burpee then runs back and does a burpee. Burpee increase each time. We worked up to 10.
Then we did a quick round of flutter kicks, Hello Dolly, Leg raise and little baby crunches for time.
End in COT
Location: Gridlock
Date: 06-01-2019
Time: 07:00 am
Weather: Sunny, Low 60’s
Q: Hanz&Franz
PAX: Axeman, Disconnect, Duggar, Father Teresa, Hanz&Franz, Lincoln Log, McSteamy, Mr. Hand, Radio, Ollie, Red Flanders, Sous Vide, Triceratops, Tigger, Zebra, Ricky Bobby, Anklet, Puddles, Tumbleweed, Buns, Kisses, Stapler, Cricket
Warm-O-Rama
Grass grabber, In cadence, 10
Imperial Walkers, in cadence, 15
Dynamic Warm up: walking knee hugs, march, walking quad, high knee extend, groin stretch, iron cross, scorpion stretch, roll overs
Thang 1
Lunge Party: lunge 50 yards down then hand release Mericans, Lunge 50 yards back then 50 big boy sit ups, 5 rounds. Final 100 yards was completed, as a PAX, in cadence. Go fast, go alone. Go far, go together.
Finished with with Ray Finkels and alternating quad stretches.
We challenged each other to embrace the role and responsibilities we have as men, husbands and dads. We also highlighted the strength we have together.
End in COT
Location: Gridlock
Date: 04/20/2019
Time: 07:00a – 08:00a
Weather: 43 Degrees and Misty
Q: Hanz & Franz
PAX: 17 – Barney Fife, Count Chocula!!, Duggar, Hanz & Franz, Kisses, Lincoln Log, OG, Ollie, Oshag, Red Flanders, Radio, Ronaldo, Sous Vide, Triceratops, Yanni, Zebra and Tommy Boy (DR PAX)
A Disclaimer was given, and then we did a Count and Name-o-Rama.
4 Railroad Ties awaited us in the back of Sous Vide’s Truck. The PAX split into 4 even groups, by size as best as possible.
Grab a Tie and start walking.
Ruck 0.5 Miles to the hill by the new pond, drop the tie.
Run down the hill, back up, do 5 burpees. 5 Times.
Pick up the tie, Ruck 0.33 Miles and drop the tie.
100 Squats
Pick up the tie, Ruck 0.43 Miles and drop the tie.
100 BBS
Pick up the tie, Ruck 0.1 Miles and drop the tie.
Mosey back to AO and recover.
We will tackle exercises and movements that have origin in former Communist places in the world. We will defeat them, together. Come out and join us for suffering and fellowship that can only be found in the company of other men.Â
Our ride on the Pain Train was one of success, suffering and sweat. Â HanzandFranz was the conductor and he worked to bring variety, constant movement and encouragement.
Q: HanzandFranz
PAX: 24Â including one FNG. We circled up, welcomed the group and offered up the safety brief and disclaimer.
Count-O-Rama:Â 24
Warm-A-Rama: The Pax did a active dynamic warm up. Â We stretched and move some items that hadn’t been moved in a while.
Pain Train:
1st Stop: steps at the shelter. Â This was no picnic as we did 30 step ups on each leg.
2nd Stop: straight leg sit ups. We stopped at the first open area we came to, circled up, got on our backs and did old skool sit ups that our granddad’s may have done.
3rd Stop: step overs: Â Thank you Parks and Rec for placing a guardrail so strategically in our path. Â We did 3 minutes of step overs and could feel the burn and hear the fatigue setting in.
4th Stop: Â hand release Mericans. Â We stopped in an open field, dropped down on the ground and started pushing them out. Â It was great to hear the men sound off with vigor regardless of their fatigue levels.
5th Stop: Â Basketball Court for line drills. Â We sprinted to half court then backpedaled, then sprinted full court followed by a backpedal. Â We did this 5 times and were all fairly reassured that our sprints and backpedals had seen better days.
6th Stop: Â Hill Bear crawls. Â I apologize for not researching my F3 lingo to properly describe a bear crawl but nonetheless we got after it. Â We climbed a respectable hill and it looked like the Pax was being taxed the proper amount.
7th Stop: Â Body weight squats and bench dips. Â How many uses can one group have for picnic tables that don’t involve tasty food? Â I believe that we are just scratching the surface. Â We paired up and did 100 dips and 100 body weight squats between the pair. Â From here we moseied over to our Flag to complete the day.
Name-A-Rama: Stapler, Hair Ball, Mr. Hand, Incognito, Road Trip, Ooze, Oshag, Barney Fife, Dugger, White Wall, Hertz, OG, Lincoln Log, Beeper, Kisses, Sous Vide, Zebra, Yanni, Wolverine, Count Chocula, Radio, FNG – Danny Steckler
FNG- Danny Steckler – 43 – Sparkles
COT: Â Great time of reflection, prayer and intentions
We will take a ride on the Pain Train this Saturday at 7a. Â HanzandFranz will be your conductor. Â Be ready to mosey around the scenic trail of Shillito Park, a Central KY gem. Â WOO WOO!!!!
Great effort from Flexington this Saturday. Â We worked hard, encouraged each other and continued to forge our bond.
VQ: HanzandFranz and his Weinke
PAX: 14 including one FNG. We circled up, welcomed the group and offered up the safety brief and disclaimer.
Count-O-Rama: Â 14
Warm-A-Rama: The Pax learned about the value and power of cadence.  We discussed it historical nature as it is a call to work and action of men.  We performed our workout with enthusiasm and vigor doing  the following exercises: 15 Abe Vigoda – IC, 15 Side Straddle Hops – IC, 15 Grass Grabbers – IC, 15 Imperial Walkers – IC.
Thang 1: We ran as a group to the hill were things went “LEFT” very quickly. Â We paired up and did a super set with Bernie Sanders and Al Gore. Â 7 rounds and did we ever feel the “BERN!!”
Thang 2: Â We gambled by going to the football field for a little Black Jack. Â We paired “Mericans” and LBCs. Â We moved up with Mericans and moved down with LBCs. Â Due to time restraints, we did as much as possible in 12 minutes.
Thang 3: Â We then laddered up to 10 with Bobby Hurley. Â We used the 15 yard high shuffle as our active recovery between sets.
Name-A-Rama: Dugger, Road Trip, Barney Fife, Stapler, Disconnect, Kisses, Father Teresa, Boy Blue, Zebra, Ooze, Sous Vide, Lincoln Log, HanzandFranz, FNG
Samuel Martin – 18 – Liberace
COT: Â Great time of reflection, prayer and intentions.
Men!! It is a great day to be f3! Â I am pumped to Q this weekend. Â We will work hard, embrace suffering and become the type of men that are world changers. Â Spread the work, bring a friend and be ready to encourage each other. Â It will be the best 7am of your week. Â Make sure that you start your hydration now as the heat and humidity can be a bear. Â Let’s do work. Â HanzandFranz
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