Author: Incognito

Location: Gridlock
Date: 2024-08-15
Weather: I think low 60’s; good, clear morning

Q: Incognito
PAX: 12 – Incognito, Hoser, Oshag, Sous Vide, Ollie, Tiny Dancer, Steve-O, Axeman, Circle K, Baby Driver, LeBron, Chum (DR)

Warm-O-Rama
Stretches

Tha Thang
100 burpees
1 mile run
50 burpees
1 mile run

Had a few minutes at the end
American Hammer IC
Mountain Climbers IC

End in COT

Location: Gridlock
Date: 2024-07-15
Weather: Nice

Q: Incognito
PAX: 10 – Muck, Golden Shower, Buzz Kill, Circle K, Flu Shot, Deacon Blues, Kennny G, Hoser, Sous Vide, Incognito

Warm-O-Rama
Simple stretches
Frankensteins IC

Tha Thang
Gathered in the Shelter for a simple set of exercises, all OYO

100 Merkins
100 Over Head Claps
100 LBCs
100 Dips
100 Moroccan Nightclubs
100 Flutter Kicks
100 Step Ups
100 Squats
100 American Hammers
100 Mountain Climbers
100 Sholder Taps
100 Plank Jacks
100 High Knees
100 Lunges
100 Yard Bear Crawl
100 SSH

End in COT

Location: Gridlock
Date: 2024-06-24
Weather: Forgot to check; maybe 70 or so, clear

Q: Incognito
PAX: 8 – Tiny Dancer, Circle K, Deacon Blues, LeBron, Buzz Kill, Flu Shot, Sous Vide, Incognito

Warm-O-Rama
A few Squats with Ruck

Tha Thang
Rucked the full Shillito loop and around the parking lot a little to fill time
Closed with a short Al Gore and a 1-minute plank.

End in COT

Location: Gridlock
Date: 2024-05-11
Weather: Beautiful

Q: Incognito
PAX: 25 – Incognito, Corn Dog, Showcase Showdown, Baby Driver, Splitter, Subject Matter, Radio, Buffet, Chewbacca, Circle K, Dr. Quinn, Buzz Kill, Muck, Hoser, No Mas, Molar, Swift, Boxcar, Zebra, Lincoln Log, Oshag, Sous Vide, Flu Shot, Morpheus, 49er

Warm-O-Rama
Cadence dynamic warm up – Incognito

Tha Thang
Ruck to pull-up shelter

6 Rounds of
– 6-12 pull-ups
– 18 Merkins
– 24 Dips
– Run to road for 6 Burpees
– Run back to shelter and repeat 6 times

Ruck to football field – Sous Vide took over as Q
PAX were split into two teams by selection of a penny color. After jogging in a tight group the command was given to throw the pennies into the air. Teams had to select the opposite color and run to a designated square. Last team with all members had to double the rep count of the winning team’s exercise request. 3 rounds.

Tag inside a 20×20 square foot square

Team races around cones. After each round, the cones were moved closer to the center.

Move to the hill – Zebra took over as Q

Dora – PAX paired up, one jogged up the hill and completed 5 MKGs (formerly Bobby Hurley’s but we don’t Duke in KY, also named Tony Delks but he was more of an offensive player whereas MKG was a lock-down wing defender more fitting of the honor – just one humble communicators opinion)

100 – Curls
200 – Squats
300 – LBCs

Ruck to basketball courts – Linc took over as Q

Mary Ladder
4 Squats
4 Big Boys
4 Flutters
4 Saturday Nights
Run to half court, Bernie back, run full court, Bernie back
Drop down the ladder for 3 reps, run, 2 reps, run, 1 rep, run, then PAX were told to go back up to 4 again.

6 Rounds of 6 reps of Mary chosen by PAX. Ruck back to the flag.

The following stats from the last 6 years were shared with the PAX:

Original PAX:
Week 1
Whitewall
Barney Fife
Oshag
Radio
Sous Vide
Hanz&Franz
Ooze
Lincoln Log
Opera Ghost
Road-trip
Biscuit
Q – Zartan – DR

Week 2 – names listed are the new HIMs that showed up on the week indicated:
Duggar
Ollie

Week 3
Kisses

Week 4
Yanni
Hertz
Zebra

Week 5
Stapler

Week 6
Count Chocula

June 23 – first ‘solo’ beatdown – Q was OG
July 28 – Incognito
Aug 28, 2018 – First Tuesday beatdown
Week of 9/3/2018 – Mon,Tues,Thurs,Sat
Sept 4 – Lincoln Log – first Q (Linc disputes, says he Q’d earlier, he’s probably right)
Sept 6 – Paddock beatdown #1

PAX stats
Most posts – Sous Vide – 1154
Top 5 are
2 – Muck – 842
3 – Oshag – 743
4 – Incognito – 720
5 – Zebra – 641

Most Qs – Oshag – 171
Top 5 are
2 – Lansbury 159
3 – Incognito 146
4 – Zebra 141
5 – Muck 134

39 HIMs with over 100 posts
21 with over 200
13 with over 300
9 with 400 or more

Finished with breakfast in the parking lot.

End in COT

Location: Gridlock
Date: 2024-05-04
Weather: I forget – probably low 60’s

Q: Incognito
PAX: 19 – No Mas, Dr. Quinn, Oshag, Santa’s Little Helper, Flu Shot, Morpheus, Radio, Baby Driver, Axeman, Muck, Bettis, Pigskin, Zebra, Swift, Boxcar, Chewbacca, Hoser, Incognito, Biz Markie

Warm-O-Rama
Michael Phelps – Boxers – run in place – boxing – jump rope – Jab-Cross-Switch
SSH – Hook-Uppercut-Switch
Toe Taps on Curb – Under the rope punches

Tha Thang
Tabata – one for each of 9 fights from Muhammad Ali’s career

Liston I
Joe Louis: punch dominant hand, punch weak hand, duck, and plyo jump-switch
Merkin Scramble

Liston II
Manmakers – Side-to-Side Merkins

Frazier I
Iron Mikes – Jump Rope

Frazier II
Mike Tyson Merkins on coupon – Curls

Foreman
Jim Braddock: WWII situp (knees bent), LH hook, RH uppercut (or two jabs); back down and switch.

Chuck Wepner
Flutter Kicks – Jump Squats

Frazier III
Jack Webbs (departed from Tabata for just this one)

Leon Spinks I
Triceps – Fly Merkins on Coupon

Leon Spinks II
RDL’s – OHP

End in COT

Location: Gridlock
Date: 2024-04-25
Weather: Low 40’s – Clear

Q: Incognito
PAX: 12 – Muck, Steve-O, Deacon Blues, Oshag, Santa’s Little Helper, Circle K, Sous Vide, Buzz Kill, Chewbacca, Hoser, Ollie, Incognito

Warm-O-Rama
Warmup

Tha Thang
Round 1 – 10 to 15 reps
OHP
Curls
Side-Tri Rise
Repeato

Round 2 – 1 minute each
Carolina Dry Docks
Crouching Cohen Curls
Overhead Tricep Extension
Repeato

Round 3 – Counting
Arm Circles – w/bricks and Reverse – 2x
Chest Shavers – 2x
Lying Down Tricep Extension – 2x

Reverse Deluxe Alternate Jack Webb 10-1
Air Press
Tricep Dip
Curls

21’s
Crazy Eights

End in COT

Location: Gridlock
Date: 2024-04-22
Weather: Mid 30’s and Clear

Q: Incognito
PAX: 8 – Sous Vide, Oshag, Santa’s Little Helper, Muck, Chewbacca, Circle K, Incognito, Deacon Blues

Warm-O-Rama
Arm Circles, SSH IC, Frankenstein IC, Grass Grabber IC, Michael Phelps, etc.

Tha Thang
Rucks on and take the southern loop starting on the western side of the loop.
Original plan was to stop after the first 1/2 mile and enjoy some fellowship. I had coffee, donuts, assorted pastries, and some lounge chairs setup.

Decided to change plans after someone complained that the opening 1/2 mile ruck was too boring or simple or something to that effect.
Went to pullup shelter
Descending ladders
10 Pullups – 20 Merkins
9 Pullups – 18 Merkins
etc. until 1 Pullup – 2 Merkins

Ruck to tennis courts
Suicides
10 ruck curls at the end court
Sprint to court on other end and do 16 Merkins
Back to starting spot and do 10 ruck curls
Sprint to second from last court and do 14 Merkins
Back to starting spot and do 10 ruck curls
Sprint to third from last court and do 12 Merkins
You see the pattern…

Cut this one a bit short as we were running out of time.

Headed back to flag
Flutter Kicks IC (holding Ruck overhead)
Ab ruck lifts OYO ’til time was complete

End in COT

Location: Gridlock
Date: 2024-03-11
Weather: Upper 20’s/Maybe 30 – Clear and Not Too Bad

Q: Incognito
PAX: 11 – Cowbell, Oshag, Santa’s Little Helper, Bettis, Buzz Kill, Sous Vide, Chewbacca, Muck, Tiny Dancer, Incognito, Circle K

Warm-O-Rama
Loosened up a little and did some squats

Tha Thang
Everybody grabbed a coupon and we rucked around the large northern loop with the coupons.
Stopped about 4 or 5 times to do squats, merkins with hands on the coupon, or curls
Returned the coupons at the end of the beatdown.

End in COT

Location: Gridlock
Date: 2024-02-29
Weather: Mid 20’s and Clear

Q: Incognito
PAX: 14 – Sous Vide, Axeman, Oshag, Cowbell, Steve-O, Tiny Dancer, Chewbacca, Buzz Kill, Hoser, Bettis, Incognito, Circle K, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Various warmups

Tha Thang
Started at the top of the parking lot by the dumpster

10 Merkins – 10 Lunges – 10 Gas Pumpers
We ran, snaking through the parking lot until we got to the flag, at the end of each level we did the above 3 sets of exercises for a total of 5 sets.

2nd round we did the same thing but upped the reps to 20
3rd round we did the same thing but upped the reps to 30

End in COT

Location: Gridlock
Date: 2024-01-29
Weather: mid-30’s

Q: Incognito
PAX: 8 – Muck, Chewbacca, Cowbell, Sous Vide, Buzz Kill, Tiny Dancer, Circle K, Incognito

Warm-O-Rama
Warmed Up

Tha Thang
Rucked around the track south toward the alternate pullup shelter

Along the way stopped periodically for merkins, reverse lunges, overhead press, curls, and squats
At the shelter we took our rucks off
10-12 of each exercise
Pullups
Merkins
Overhead Press
Curls
Bent Over Row
Tricep Dip
Repeato for a total of 4 sets

Rucked back to flag using the road and the path that goes by the football field and concession stand
Stopped a couple times for merkins and squats

At the flag, we closed with reverse lunges, merkins, and squats

End in COT

Location: Gridlock
Date: 2024-01-15
Weather: 10 above zero, but felt even warmer

Q: Incognito
PAX: 2 – Flu Shot, Incognito

Warm-O-Rama
Get out of car

Tha Thang
Ruck, heading south and taking the full loop.

All was clear and good. Until at the very end of the trail, that part that always has ice at times like this…we forgot. Couldn’t see it under the snow and we both slipped and fell at the same time.

Thankfully, no injuries!

End in COT

Location: Gridlock
Date: 2024-01-04
Weather: Just above freezing, felt good considering

Q: Incognito
PAX: 13 – Muck, Axeman, Steve-O, Flu Shot, Hoser, 49er, Buzz Kill, Sous Vide, Chewbacca, LeBron, Bettis, Incognito, Phantom Menace

Warm-O-Rama
Some warmup stretches followed by a walk/mosey up to the top-level

Tha Thang
Started with “The Hightower”
based on Matthew 5:9
It’s the “Blessed are the Peacemakers” beatitude
5 exercises – 9 reps each
1. Burpees
2. Bodybuilders
3. Triple Merkin Burpees
4. Triple Jump Squat Burpees
5. Triple Merkin Triple Jump Squat Bodybuilders

Moseyed a short lap up top

Held plank while listening to a song
at “Roxanne” did a Merkin
at “Red” did a plank jack

Moseyed a short lap up top

Cockroaches IC
James Bond IC
Zombie Crunch IC (did twice, one each way)
Reverse Crunch IC

Moseyed a short lap up top

Prime Time Merkins IC

Moseyed a short lap up top

Run DMC
10 Diamond Merkins – run a short lap
10 Merkins – run a short lap
10 Carolina Dry Docks – run a short lap
Repeato

Dolly IC
Slow Scissor IC
Flutter Kicks IC

End in COT

Location: Gridlock
Date: 2023-12-18
Weather: Nearly 40 – but felt colder with the wind

Q: Incognito
PAX: 7 – Muck, Cowbell, Sous Vide, Splitter, Chewbacca, Incognito, Flu Shot

Warm-O-Rama
Michael Phelps, Shoulder Circles, Shoulder Rolls, Bend and Hang, Prayer Squat
SSH IC, Frankenstein IC

Tha Thang
Ruck to Pullup Shelter

Cindy (5 Pullups, 10 Merkins, 15 Squats, repeato)
Did this for a few Christmas songs

Mosey to shelter across the road and back

Modified Cindy (5 Stepups each leg, 10 Merkins, 15 Squats, repeato)
Did this for a few Christmas songs

Ruck back to flag

One of the songs was called “Mistress for Christmas” – it got everybody talking about mistresses. For reasons of confidentiality I won’t say if any PAX decided to get a mistress for Christmas.

End in COT

Location: Gridlock
Date: 2023-12-05
Weather: 30’s – but felt a lot warmers

Q: Incognito
PAX: 12 – Incognito, Steve-O, LeBron, Hoser, Sparrow, Sous Vide, Buzz Kill, Splitter, Oshag, Santa’s Little Helper, Phantom Menace, Axeman

Warm-O-Rama
Boxers
Jog in place
Frankensteins IC
Hamstring Stretch
World’s Greatest Stretch
Runner’s Stretch to Straight Leg
Deep Squats
Michael Phelps
Lunge with Rotation
Tompa Stretch
Toe Roll Iso Lunges

Tha Thang
Mosey to Coupons
10 Coupon Squats
20 Deadlifts
Curl – Merkin Ladders | 21 on down
20 Deadlifts
Calf Raises IC – two speeds – 3 types
Carolina Dry Dock – OHP | 11’s

Mary in Shelter
Scissor Twist
Leg Raise Lift IC
Dead Bugs IC

End in COT

Location: Gridlock
Date: 2023-11-09
Weather: 69 degrees in November at 5:30 in the morning

Q: Incognito,Santa’s Little Helper
PAX: 13 – Oshag, Santa’s Little Helper, Chewbacca, Hoser, Buzz Kill, Baby Driver, LeBron, Muck, Incognito, Corn Dog, Sous Vide, Axeman, 49er

Warm-O-Rama
Michael Phelps
Tompa Stretch
Arm Circles
Slo-mo Merkins – 3 varieties
Head Rolls
Standard Merkins – 3 varieties
Inch Worms
Fly Merkins Left & Right – switch every 4 beats
Tricep Stretches
Sphinx Merkin IC
Side Stretch
Superman Merkin IC

Tha Thang
Mosey to shelter

Lazy Dora – partner work, switch every 25 reps
100 Merkins and Plank
200 LBC and 6 inches
300 Squats and Al Gore

Derkins IC
Merkin Jack IC (merkin with plank jack at bottom)
Diamond Merkins IC
Tricep Dips IC
10 Dive Bombers

Cut a Flip – 5 Merkins and 5 BBS; repeato

Windshield Wipers IC
Flutter Kicks IC
American Hammer IC

All told, depending on what you did during Cut a Flip, we did around 250 Merkins.

End in COT

Location: Gridlock
Date: 2023-10-28
Weather: 60s – a little rainy at times

Q: Incognito
PAX: 24 – Tatanka, Golden Shower, LeBron, Zebra, Oshag, Santa’s Little Helper, Muck, Buffet, Buzz Kill, Chewbacca, Subject Matter, Steve-O, Sous Vide, False 9, Lincoln Log, Bam, Axeman, Flu Shot, Radio, Corn Dog, Baby Driver, Molar, Incognito, Phalanges

Warm-O-Rama
Baby Arm Circles
Happy Baby
Runner’s Stretch

Tha Thang
Little Baby Crunch IC
Little Baby Squats IC
Little Baby Merkins IC
Chat Jacks IC

Moseyed to upper tennis courts
Sleeping Hillbillies IC
Mosey to Tennis Courts
Sleep Walkers 1-2-3
1 Squat
2 Frankensteins
3 Walking Lunges
Repeato, increase squats by 1, same ratio of others
2 Squats
4 Frankensteins
6 Walking Lunges
3 Squats
6 Frankensteins
9 Walking Lunges
etx. to the end of the Tennis Court

Mosey to football coupons and partner up
Curls and Morning Woods
Lift Coupon over Head and Burpees
Squats and Bench Press

Circle of Pain
Chattarockers IC
Little Baby Merkins IC
Little Baby Squats IC

Competition Time
Egg Toss
Losers did 5 burpees each round
The winners got a long sleeve t-shirt – the winner was Steve-O and BAM; congratulations

Mosey back to flag

Congratulations to all and congratulations to all the new dads

End in COT

Location: Gridlock
Date: 2023-10-02
Weather: A little south of 60 I think – clear

Q: Incognito
PAX: 7 – Muck, Buzz Kill, Sous Vide, Flu Shot, Chewbacca, Bettis, Incognito

Warm-O-Rama
Stretching on your own

Tha Thang
Ruck around the southern portion of the main loop.

Ended up at the lower tennis courts, began at the very first sideline
10 Overhead Press
Rifle Carry to the end of the 1st court
10 Bent Over Rows
Drop Ruck
Run back to start
10 Merkins
Run back to ruck
10 Overhead Press
Rifle Carry to the end of the 2nd court
10 Bent Over Rows
Drop Ruck
Run back to start
10 Merkins
Run back to ruck…hopefully you get the drift

Rucked up and down the steps, then up the steps and back to the flag for an on-time arrival to the flag.

End in COT

Location: Gridlock
Date: 2023-09-16
Weather: Low 50’s

Q: Incognito
PAX: 18 – Splitter, Corn Dog, Brown Note, Baby Driver, Lincoln Log, Wally World, Sous Vide, Zebra, Subject Matter, Axeman, Radio, Flu Shot, Chewbacca, Buffet, Dr. Quinn, Bam, Incognito, Steve-O

Warm-O-Rama
During the stretching, explained some things about humility
I’m qualified to teach humility because when it comes to being Humbler, I’m the best at it. A good quote for being humble is to “think less of yourself” – I could help them with this because no one thinks any less of our PAX than I do!
Some stretching
Mosey
Arm Circles
Mosey
Tricep Stretches
Mosey
Side Leans
Mosey
Stir the Pot
Mosey
Why be humble? Proverbs 22:4: True humility…leads to RICHES, HONOR, & LONG LIFE

Tha Thang
6 rounds of Pullups and Merkins with 1 minute break between each round
At the beginning of the WO, everyone claimed they could do 100 pullups – NO ONE did. They were humbled.
Mosey to football field
Catch Me If You Can around the perimeter
Steve-O thought he came in first…even though he finished dead last. He was Humbled.
Went to the bleacher and grabbed some coupons
Did various Curl exercises
Last Thang was ~10 minutes of cardio (30 seconds on, 10 seconds off) doing each exercise for two 30 second intervals
SSH’s
3 cross jacks and 1 jump squat
Plank – jumping your feet up, back, out, and in
High Knees
Super-Skaters
Broad Jumps
Mosey back to flag
Closed with a great motivational speech on the need to be humble.
So crucial for these HIM to be humble as all of them have so much to be humble about!

End in COT

Location: Gridlock
Date: 2023-09-14
Weather: 52 – perfect for a day with a lot of running

Q: Incognito
PAX: 20 – Splitter, Buffet, Wood rider (DR), Muck, Baby Driver, Hoser, Flu Shot, Steve-O, Sparrow, Lansbury, Oshag, Corn Dog, Sous Vide, Axeman, Chewbacca, Incognito, Santa’s Little Helper, Phantom Menace, Buzz Kill, Swift

Warm-O-Rama
Stretch before it starts

Tha Thang
400m run
5 BDE Burpees (burpee with jump lunge left, jump lunge right, and squat = 1 rep)
400 meter run
5 BDE Merkins (down to hand-release Merkin, up with left-knee to left-elbow, down to hand-release Merkin, up with right-knee to right-elbow, down to hand-release Merkin = 1 rep)
Rinse and repeat for 45 minutes!

End in COT

Location: Gridlock
Date: 2023-08-14
Weather: About 70 and clear

Q: Incognito
PAX: 10 – Muck, Bettis, Oshag, Zebra, Lansbury, Corn Dog, Santa’s Little Helper, Buzz Kill, Sparrow, Incognito

Warm-O-Rama
Michael Phelps
Arm Circles
Arm Stretch in Horse Stance

Tha Thang
Started with 10 merkins
Rucked for nearly 2 minutes; then took a break
During the beak we did 10 merkins
Rucked again for nearly 2 minutes; then took a break
During the break we did 10 merkins
Repeato, repeato, repeato, etc.
Ended with 10 merkins

All told (including breaks) we rucked for nearly 42 minutes! The breaks were a welcome relief.
The rucking was so strenuous we needed 20 breaks; with 10 merkins at each break, plus at the beginning and end that works out to 220 merkins.

Hope everyone’s legs are nice and sore tomorrow!

End in COT

Location: Gridlock
Date: 2023-07-08
Weather: Clear and Nice

Q: Incognito
PAX: 14 – Trilogy, Toto, Sous Vide, Radio, Swift, Boxcar, Wally World, Buzz Kill, Axeman, Lincoln Log, Muck, Hoser, 49er, Splitter

Warm-O-Rama
A few stretches, Frankensteins, SSHs, Imperial Walkers, etc.

Today was a soccer clinic and a coming out party as I revealed that I am a huge soccer fan. No more making fun of soccer to hide what I used to be ashamed of; now I am loud and proud to proclaim that I am indeed a soccer fan. I appreciated everyone’s encouragement with this revelation.

Tha Thang
Finkle Swings IC – this served as a Miyagi (wax-on/wax-off) Style of teaching to master the proper kicking technique

Provided a free test to simulate a reality that might indicate if someone would enjoy playing soccer. This test was a 90-second plank. If the patient exhibited excitement and a high level of thrill, then said individual is up to the rigor of enjoying soccer. If patient did NOT find thrill in this…well, I’m not sure what to do with you.

Went over the rules of the game; sadly no one knew any of the 3 rules of soccer:
1. No hands
2. Don’t go offsides
3. Don’t kick the ball out-of-bounds

There was a 5-burpee penalty for everybody for each penalty.
Did 10 Jack-in-the-Box Jump Knee Tucks

Next stop was an unexpected, circuitous route to the lower tennis courts.
Did 10 Jack-in-the-Box Jump Knee Tucks

Soccer Dora 1-2-3
100 Stepback Lunge to Soccer Kicks (100/each leg)
200 Freddie Mercuries (to strengthen the core for bicycle kicks)
300 Squats
Partner ran 2 courts, did a burpee, 2 more courts, did a burpee, turned around, stopped after 2 courts for a 3rd burpee, then ran the rest of the way back to rotate with partner

We played a 10-minute game of soccer on the tennis courts using two soccer balls
Poor Wally, acting as goalie, really failed letting at least 2 goals fly right over his head.
For each score, the other team did a burpee.

It was a close game; despite his failings, Wally’s team might have won… I think; but much too close to be called decisive.

End in COT

Location: Gridlock
Date: 2023-07-03
Weather: Clear

Q: Incognito
PAX: 5 – Zebra, Muck, Radio, Sous Vide, Incognito

Warm-O-Rama
A few stretches

Tha Thang
Rucked to the pullup shelter we use less often

Did a modified Cindy
3 pullups
10 merkins
15 squats
2 pullups

Rucked to other pullup shelter
Repeato of modified Cindy

Rucked back to other pullup shelter
Repeato of modified Cindy

Did this until we had completed 6 modified Cindy’s

Rucked through playground, using some bench seats as a target to do 20 low squats
Rucked back to flag, did 20 incline merkins on retaining wall

End in COT

Location: Gridlock
Date: 2023-07-01
Weather: Wet, but no rain

Q: Incognito
PAX: 18 – El Fed, Swift, Sous Vide, Toto, Trilogy, Baby Driver, Oshag, Santa’s Little Helper, Hoser, Muck, Dr. Quinn, Axeman, Subject Matter, TStark, Wally World, Boxcar, Bam, Incognito

Warm-O-Rama
Stretches
SSH IC
Flings IC
Dynamic Stretches
T Jacks

Deconstructed Burpees (10)

Tha Thang
Catch me if you can around the parking lot (1st partner Bernie’s, 2nd does 5 burpees then sprints after partner; upon catching they switch roles)
Burpee Mile (mile run with 12 burpees every 1/4 mile)
Bearmuda Triangle (Bearcrawl around a triangle doing 1, 2, then 3 burpees at the 1st, 2nd, and 3rd stops); had to do a 4 burpee bonus at the end because people walked INTO the triangle
Bearway to Heaven (at tennis courts, 1 burpee, bearcrawl 1st court, sprint next, then 1 burpee; next was 1 burpee, bearcrawl 1st court, sprint 2 courts, then 2 burpee’s; etc, until 7)
Burp & Merk (burpee with 1 merkin, then burpee with 2, … up to 10)

Mosey back to flag to finish

End in COT

Location: Gridlock
Date: 2023-06-26
Weather: Low 60’s

Q: Incognito
PAX: 5 – Toto, Radio, Sous Vide, Swift, Incognito

Warm-O-Rama
Put our rucks on

Tha Thang
Rucked

End in COT

Location: Gridlock
Date: 2023-06-15
Weather: Low 60’s

Q: Incognito
PAX: 10 – Incognito, Zebra, Hoser, Sous Vide, Axeman, Muck, Splitter, Baby Driver, Flu Shot, Snowflake

Warm-O-Rama
Leg and other stretches
A few warmup moves IC

Tha Thang
We moseyed around doing BLIMPS
5 Burpees
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats

A couple times we mixed up the BLIMPS (i.e. Pullups and Coupon Work)

End in COT

Location: MoCo
Date: 2023-06-10
Weather: Very Nice

Q: Incognito
PAX: 12 – Manny P, Tonka, Buc-ee, Wally World, Golden Shower, Snow White, Zebra, Cockroach, Popeye, Deflator, Incognito, Gwazi

Warm-O-Rama
Stretches and some IC Work

Tha Thang
Did two different ALARM’s (Arms-Legs-Abs-“R” Exercise-“M” Exercise
Shoulder Taps
Squat Jumps
Peter Parkers
Ranger Merkins
Makhtar N’Diayes
10 of each AMRAP

Burpee
Squat Jump
Mountain Climbers
Rockette Hillbillies
Pattycake Merkins
5 of each AMRAP

BOMBS – as partners; one partner runs across parking lot and does 5 squat jumps, then runs back and switches
50 Burpees
100 Overhead Claps
150 Merkins
200 BBS
250 Squats

Closed with about 5/6 minutes of Mary

End in COT

Location: Gridlock
Date: 2023-05-22
Weather: Low 50’s – Clear

Q: Incognito
PAX: 7 – Radio, Oshag, Muck, Sous Vide, Flu Shot, Incognito, Santa’s Little Helper

Warm-O-Rama
Frankenstein’s IC
Some leg stretches
Michael Phelps

Tha Thang
We rucked around the southern half of the loop, heading back to the flag along the walkway that skirts past the football field.
We stopped just a few times doing one of the following at each stop:
Squats
Lunges
Merkins
Incline Merkins
Overhead Press & Curls
Step-ups
Calf Raises

End in COT

Location: Gridlock
Date: 2023-05-13
Weather: Low to mid 60’s – Overcast but clear

Q: Incognito
PAX: 21 – Zebra, Wally World, Santa’s Little Helper, Oshag, Splitter, The Janitor, Subject Matter, Hanz&Franz, Flu Shot, No Mas, Bootlegger, Armstrong, Axeman, Radio, Buffet, TLC, Dub-K, Count Chocula, Chewbacca, Muck, Incognito

Warm-O-Rama
SSHs IC – Squats IC – Frankensteins IC – Hillbillies IC
Side stretch Left – Side stretch Right – Side lunge left – Side lunge right
Iron Mikes or Bonnie Blairs IC

Tha Thang
Mosey to Upper Tennis Courts – coupons for everybody

We did different elf’s (commonly called Eleven’s in English)
Elf I
Merkins with each hand on a different coupon (greater range of motion)
Hand Release Merkins

Elf II
Mountain Climbers with each hand on a different coupon
Oblique Roll Crunch

Elf III
Carolina Dry Dock with each hand on a different coupon
Hand Release Merkins

Elf IV
Couching Cohen Curls with the Coupon
Hand Release Merkins

Took the coupons back and finished at the flag
Happy Five Year Anniversary F3Lexington!

End in COT

Location: Gridlock
Date: 2023-04-22
Weather: 40’s – was sunny, clear, and quite beautiful by the end of the workout

Q: Incognito
PAX: 17 – Zebra, Baby Driver, No Mas, Radio, Count Chocula, Axeman, Armstrong, TLC, Kat Scan (DR), Chewbacca, Buffet, Red Cross, 49er, Flu Shot, Moonlight, Oxy, Incognito

Warm-O-Rama
SSH IC
Frankensteins IC
Hillbillies IC
Abe Vgoda IC
Grass Grabbers IC
Copperhead Squat IC
Merkins IC
Stretches in plank position
Run in place
High Knees
Knees out
Butt-kickers
Light Jacks
Run Lunges
Supemans IC

Tha Thang
Lunge walk to first set of stairs
Mosey to coupons; every other person grab a coupon
Partner up with someone you don’t like; my partner was the only one who actually followed this instruction.

BOMBS’M
Brickpees – 50
Overhead Press – 100
Merkins – 150
Bicep Curl – 200
Squats w/coupon – 250
(Mary) LBC w/coupon – 300
One partner did the exercise while the other partner ran to 2nd crosswalk and did 5 BBS or Gas Pumpers

Upon completion we put the coupons back and moseyed to the flag

End in COT

Location: Gridlock
Date: 2023-03-18
Weather: Upper 20’s – clear and not windy like I expected

Q: Incognito
PAX: 17 – Chewbacca, Wally World, Sous Vide, Bettis, Splitter, Muck, Axeman, Lincoln Log, Red Cross, Buffet, Snow White, Cockroach, Manny P, Zebra, Oshag, Santa’s Little Helper, Incognito

Warm-O-Rama
Today is Q School – all about learning how to Q
I’ll be giving you tips and requirements and will call them out accordingly

Requirement – Before any muscle engagement – first thing you do is the disclaimer
Tip – call out a one minute warning before the WO
Tip – Start on Time
Tip – if there are FNG’s start with 5 Principles of F3
Tip – good to start off with a Count-o-Rama and after any significant location movement
Tip – first exercise should be a Warmup or COP – get the blood flowing and the body warm
Jogging/Moseying is a great way to do this – we went around the lower half of the parking lot
That’s what we started with
Tip – always watch out for the Six – anyone more than 50 feet ahead of the six does burpees until the six passes them

Count-o-Rama
Stretching – two types – Static and Dynamic
Tip – Include both
We did some stretches

Tha Thang
Let’s do some exercises using cadence count – how do you do cadence count?
1. The next exercise is….name the exercise (Merkins) – wait for confirmation
2. Starting position….Move (this tells everyone to get in position – wait until they are)
3. In Cadence…(wait for confirmation) Exercise
Inflection in the count marks the last rep
4. After doing the exercise you state “Recover” to signal the set is complete
Absent a “Recover” statement, you hold your position
Do the Merkins – 4-count is the most common, but doesn’t have to be
American Hammers IC
Typically each count is a movement within the exercise; but doesn’t have to be
Next up is Slo-Mo Merkins (1,2,3,4 down 5,6,7,8 up)
Tip – Counting cadence makes it harder to breath, you’ll expend more energy than most
Tip – always ok to ask for help
Zebra led us in SSH’s IC
Next exercise I’m not going to say Recover at the end
Merkins IC – Plank Jacks IC – Slo-Mo Merkins IC – finally “Recovery”

Tip – A good way to fill time is to move
Next we’ll go to the far end of the lower tennis courts, I’ll lead, let’s not forget the six

Count-o-Rama at Tennis Court
We don’t stress this enough, but every WO is a competition – it’s You vs. You
Tip – Focus on Form – good form maxes out the benefit and minimizes likelihood of injury
We talked about modifying; modifying can be whatever you need, to include lowering rep count
More running and a good focus on form
We did suicides using all 8 tennix courts
Do a single perfect merkin at each stop

Mosey back to parking lot coupons
Count-o-Rama at coupons
But how do I design a workout?
Tip – F3 website has an Exicon: https://f3nation.com/exicon/

AMRAP – 5 minutes
10 Merkin on block to Bent-over-Row
5 Clapper Merkins
5 Mucho-Lego
Some tips on options for leadng exercise:
Acronym exercises (BOMBS, ALARM, BLIMPS, etc.) – you can lookup in F3 Lexicon
Dora 1-2-3 – introduce the Flapjack concept, 100 – 200 – 300 Chest, Core, and Legs – you can lookup in F3 Lexicon

IC Work
Sometimes all you have to do is mixup the pace of an exercise
Curls IC
Slower Curls IC (2 down, 2 up)
Copperhead Curls IC (3 down, 1 up)
Tip – If more than 20% of PAX are giving up, good idea to stop your cadence count

Tip – Good idea to close with Mary, which means abs/core
From the Exicon I found out American Hammer is now also called the Zelensky Twist
Zelensky Twist IC
Flutter Kicks IC
Dolly IC
James Bond IC
Box Cutters IC

Tip – If you screw up, stay calm and keep going
Tip – Don’t be stupid, and don’t take unnecessary risks
Requirement – Name any FNG’s
Tip – do a Name-o-rama near the end and video record it so that you can play it back later to do the Backblast. These get loaded in the paxpics Slack channel if you so choose

Requirement – COT (Circle of Trus)
Do not have to pray, just need to lift up concerns and praises
Certainly can pray if you so choose
Might end with something devotional if you so choose
Last Requirement – Write the Backblast – there is a Backblast channel on slack with a link to write the backblast

Sign up to Q – we have plenty of openings

End in COT

Location: Gridlock
Date: 2023-02-18
Weather: 20’s

Q: Incognito
PAX: 16 – Jabberjaw, Splitter, Santa’s Little Helper, Oshag, Sous Vide, No Mas, Lincoln Log, Baby Driver, TStark, 49er, Axeman, Radio, Splash Down, Wally World, Pee Wee, Incognito

Warm-O-Rama
Warmup by flag
Then mosey to basketball court with some coupons

Tha Thang
Toe taps on the cinder block, with a coupon merkin anytime we heard the word “Thunder”

Got warmed up further with some plank sprints
Next did some back and forth partner workout with the coupons
15 Curls
15 Tricep Extension
10 Merkins on the Block – Knee to Elbow
10 Thrusters
10 Crouching Cohen Curls
10 Overhead Press
Manmakers
10 Feet on the Block – Knee to Elbow (2-is-1)
15 Chest Shaver Curls
15 Bent Over Rows
20 LBC w/Coupon
20 Raggety Anne’s (10 each side)

Gave some great coaching advise along the way

Return Coupons to football field

End in COT

Location: Gridlock
Date: 2023-02-02
Weather: Upper 20’s and Clear

Q: Incognito
PAX: 7 – Incognito, Baby Driver, Steve-O, Muck, Sous Vide, Spam, Phantom Menace

Warm-O-Rama
A few stretches

Tha Thang
Started up in the middle of the top level of the parking lot

BLIMPS
10 Burpees
15 Lunges
20 Iron Squat IC
25 Merkins
30 Plank Jacks
35 Squats

Moseyed around the parking lot doing this 5 times

Did one final set of alternate BLIMPS with Coupons
10 Bicep Curls
15 Louganis (BBS with Coupon held above head)
20 In-between your leg coupon swings (some call these kettlebell swings)
25 Murder Bunnies
30 Presses over your head
35 Squats with Coupon

End in COT

Location: Gridlock
Date: 2023-01-16
Weather: About 30 – clear

Q: Incognito
PAX: 5 – Incognito, Oshag, Muck, Splash Down, Wally World

Warm-O-Rama
5 slow and pretty squats
Rick the full loop and up to the shelter

Tha Thang
1 minute step-ups
25 Merkins
Flutter Kicks IC
LBC IC
1 minute chest press

End in COT

Location: Gridlock
Date: 2023-01-07
Weather: Low 30’s and Clear

Q: Incognito
PAX: 12 – Splitter, Lincoln Log, Lansbury, Muck, 49er, Axeman, Sous Vide, The Janitor, Slick Willie, Dub-K, Oshag, Incognito

Warm-O-Rama
SSH IC
Moseyed to the alternate pullup shelter stopping along the way for various warmups, including finkle swings

Tha Thang
Leg & Back day at the alternate shelter
Squats with Calf Raise
Step-back lunge
Standard Pullup
Balanced Lunges (foot on bench)
Super Skaters
Close grip overhend pullup
90 second wall squat
Lunge Press
Reverse Grip Chin-up
Three-way Lunge
Single-leg Deadlift Squats
Corn Cobs
Toe Roll Lunge
Single-leg Wall Sit
Switch Grip Pullups
Table Calf Raises
Screamer Lunges
Side-to-Side Pullups
Warrior 3 to crunch
Air Squat
Freestyle Pullups

Mosey back to flag
Balance Bicycle Crunch IC
Freddy Mercurys IC

End in COT

Location: Gridlock
Date: 2022-12-19
Weather: 20 degrees +- | calm and clear

Q: Incognito
PAX: 6 – Incognito, Muck, Zebra, Sous Vide, Snowflake, Steve-O

Warm-O-Rama
A few stretches

Tha Thang
Rucked to tennis courts
Did some squats, lunges, and merkins
Rucked around and back to the tennis courts
Did OHP, rifle carries, and curls
Rucked to shelter
Did 100 stepups
Rucked back to flag
Did some Merkins and 1 squat

End in COT

Location: Gridlock
Date: 2022-12-08
Weather: Upper 40’s – some dampness in the air and around, but not bad

Q: Incognito
PAX: 7 – Axeman, Oshag, Chewbacca, Steve-O, Wally World, Sous Vide, Incognito

Warm-O-Rama
Jogging in place, some cadence work, etc.

Tha Thang
Moseyed to basketball court

As most are aware there is a minimal amount of light at the basketball court. However, one particular PAX (not me) decided to wear no pants or shorts this morning. As a result, the bright glow from his pearly white legs provided ample illumination. All present would go so far as to describe it as BLINDING.

The actual WO:
1 suicide to start
Did some work in groups of 3 (1 group had 4)
At one baseline a member did an anchor exercise (with a total rep count goal)
At the opposite baseline a member did another exercise
The 3rd and final member ran from one baseline to the other and switched out upon reaching the baseline

What we did was as follows:
200 Merkins – Hip Rock n’Raise
300 Monkey Humpers – Flutter Kicks
400 Step Back Lunges – SSH (we stopped in the middle of the run to do a burpee everytime)
250 Merkins – LBCs

Closed with 1 more suicide (doing a burpee at each stop)

Moseyed back to the flag to do Dolly IC and Box Cutters IC

End in COT

Location: Gridlock
Date: 2022-10-13
Weather: 60+- | Rained overnight, but no precipitation during WO, just damp

Q: Incognito
PAX: 9 – Muck, 49er, Wally World, Steve-O, Axeman, Splitter, Zebra, Sous Vide, Incognito

Warm-O-Rama
SSH IC
Abe Vgoda IC
Butt Kickers
High Knees
T-squat to Frankenstein OYO
Reverse Lunge with Twist OYO
Groiners IC
Newton’s Cradle IC
Tension Toads
Half Lunge Stretch

Tha Thang
Ladder, start with only 1 exercise, next round did 2, next round 3, etc.
Roughly 200m run between each round. Exercises were as follows:
Coupon 2 Second Pause Squat 45 seconds
Overhead Press 45 seconds
Burpees 45 seconds
Oblique Roll Crunch 45 seconds
Lateral Merkins 45 seconds
Kettlebell Swings 45 seconds
Iron Mikes/Bonnie Blairs 45 seconds

End in COT

Location: Gridlock
Date: 2022-09-22
Weather: Low 70’s; a few drops of rain, but hardly noticeable

Q: Incognito
PAX: 14 – 49er, Muck, Axeman, The Janitor, Sparrow, Wally World, Splitter, Bettis, Wood rider (DR), Zebra, Ollie, Bam, Lincoln Log, Incognito

Warm-O-Rama
Some stretches: quad pulls, hamstring pulls, arm circles, tricep stretches, runner’s stretch, etc.

Tha Thang
With Tuesday’s IPC WO; thought it would be good to do something a little slower.

Moseyed around the track to the southwest corner and did some Hand Release Merkins IC
Moseyed further to the back parking lot and did Tricep Dips IC on the rail there
Finally moseyed to the pullup shelter for the main thang:

Standard Pullup 5-10 reps OYO
Merkins IC
Tricep Dips IC
Short Mosey
10 Burpees OYO
Short Mosey back to shelter

We repeated this 5 or 6 times with slight variations to the type of pullups and merkins
At the end we moseyed back to the flag and did a quick set of Freddy Mercury’s IC

End in COT

Location: Gridlock
Date: 2022-09-12
Weather: 60 or so

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

Warm-O-Rama
None

Tha Thang
Ruck a full lap and a little bit extra.

End in COT

Location: Gridlock
Date: 2022-09-05
Weather: Nice morning, fairly cloudy

Q: Incognito
PAX: 30 – Muck, Yanni, Splitter, Axeman, Scoopy, Lincoln Log, Poke (DR), Schrute (DR), Jello Shot, Buffet, Oshag, Dub-K, Wham-o, Santa’s Little Helper, Slick Willie, Showcase Showdown, Matlock, Giggles, Lansbury, Steve-O, Zebra, The Janitor, Wally World, Sous Vide, Hose Head (DR), Chewbacca, You’ve Got Mail, Incognito, Lax Bro, Hi-Hat(DR)

Warm-O-Rama
Various stretches and warmup moves

Tha Thang
Congregated at the football…I mean Ultimate Frisbee field to play Ultimate Frisbee

Rules:
No moving with frisbee
(2 steps max)
10 seconds to throw

Penalties = 5 Reps for offending team (exercise changed with each quarter)
Out-of-bounds, Moving, Drop, Block, Interception, Stall (10 second rule) all counted for penalty

Scoring means Burpees
Scoring team picks # reps
Non-scoring team does double

4 8-minute quarters (although they mostly went a little long as I wasn’t real strict on time)
Penalty exercises:
1st qtr = Merkins
2nd qtr: =Bobby Hurleys
3rd qtr = Mountain Climbers
4th qtr = No Exercise

A good time was had by all!
I think the final score was like 7-4…or somewhere around that.

End in COT

Location: Gridlock
Date: 2022-08-23
Weather: Low 60’s and Clear

Q: Incognito
PAX: 8 – Muck, Zebra, Bootlegger, Sous Vide, The Janitor, Steve-O, Axeman, Incognito

Warm-O-Rama
Michael Phelps
Finkle Swings IC
Yoga Warrior poses

Tha Thang
Moseyed to the part of the parking lot that is closes to the coupons
SSH IC

The rest of our time was spent doing different exercises a la Route 66. We used the downhill side light poles to mark our stopping points. The rounds by exercise were as follows:
Squats
Merkins
Gas Pumpers
Lunges (2-is-1)
Dive Bombers
Oblique Roll Crunch

In between each round we did an uphill sprint.

End in COT

Location: Gridlock
Date: 2022-08-13
Weather: Perfect morning

Q: Incognito
PAX: 11 – Hertz, 49er, Oshag, Ollie, Muck, Bam, Axeman, Radio, Lansbury, Matlock, Incognito

Warm-O-Rama
A few warmups by the flag
Grabbed coupons went to the upper tennis courts
A few more warmups on the upper tennis courts

Tha Thang
40 – 30 – 20 – 10
Squats w/Coupon
Derkins (feet on coupon)
Hip Rock and Raise
Curls
Elevated Single Leg Glute Lifts (did the rep counts on each leg, so double in total!)
5 Burpees jumping over coupon – then start over at the next rep count

Moseyed around the lower tennis courts, then buzzed the tower
Did the following exercises as a group
Plank Jacks IC
Shoulder Taps IC
Plank Jack Shoulder Taps IC
Copperhead squats IC
3-floor Merkins
4 different types of bicep curls (about 12 reps each)
Diamond Merkins IC

Return coupons, mosey back to the flag

End in COT

Location: Gridlock
Date: 2022-06-20
Weather: 58 degrees and clear, felt great.

Q: Incognito
PAX: 8 – Dub-K, 3D (DR), Muck, Axeman, Radio, Sous Vide, Geppetto, Incognito

Warm-O-Rama
Michael Phelps and Arm Rotations

Tha Thang
We rucked around; stopping every 2 minutes to do 10 Mercans.
We got back to the flag sooner than I expected, so we did squats for the last 5 minutes (while still stopping every 2 minutes for Mercans).

End in COT

Location: Gridlock
Date: 2022-05-21
Weather: 70+ – Warm, Nice, and Beautiful

Q: Incognito
PAX: 13 – Muck, The Janitor, Steve-O, Hertz, Axeman, Subject Matter, Slick Willie, Lincoln Log, Showcase Showdown, TLC, Raquel, Sous Vide, Incognito

Warm-O-Rama
A few random stretches
Then mosey to basketball court

Tha Thang
Music selection alternated exclusively between Ace of Base and Neil Diamond

Each round was four exercises; first 3 were 30 seconds with a 15 second break, 4th exercise was 1 minute
Did each round twice

Round 1
Light Jump Squats
Run-stance Squat
Airborne Heisman
Circle Run

Round 2
Squat Reach Jump
Run-Stance Squat Switch Pick-up
Lateral Leapfrog Squat
Twist Combo

Round 3
Jump Knee Tuck
Bonnie Blairs
Leapfrog Squats (front to back)
Hot Foot

Round 4
Run Stance 180 Jump
Gap Jump
Monster Truck Tires
Single-leg Burpees

Did a triple cross
Merkins – 300
BBS – when done with Merkins

Did another triple cross
LBCs
Hip Rock and Raise

Moseyed to flag for some Flutter Kicks IC

End in COT

Location: Gridlock
Date: 2022-05-14
Weather: Gorgeous

Q: Incognito
PAX: 19 – Hertz, Showcase Showdown, Wally World, Radio, Slick Willie, Yanni, Oshag, Santa’s Little Helper, Sparky, The Janitor, Zebra, Mule, 49er, El Fed, Lansbury, Steve-O, Geppetto, Muck, Incognito

Warm-O-Rama
Static stretches by the flag
Dynamic stretches on the basketball court

Tha Thang
1 Suicide
8 minute Tabata: 20 seconds Lunges – 10 second break – 20 seconds Merkins – 10 second break – repeato 8x
Mosey to pullup shelter
Did some Wally World 22’s: 10 squats, 10 lunges, 10 dead bugs, run to end of parking lot and back, repeato. Played a song called ’22’ over and over.
Did a Pullup-Merkin routine, took 10 minutes:
Minute 1: 16 Pullups – 16 Merkins
Minute 2: Rest
Minute 3: 14 Pullups – 14 Merkins
Minute 4: Rest
Minute 5: 12 Pullups – 12 Merkins
Minute 6: Rest
Minute 7: 10 Pullups – 10 Merkins
Minute 8: Rest
Minute 9: 8 Pullups – 8 Merkins
Minute 10: Rest
Mosey to football field for some Sous Vide 4 corners.
Was supposed to start with 20…but all the babies that were there cried too much so we started with 10…we made it around once
Closed with Mary:
American Hammer IC
Day & Night
Box Cutters IC
Freddy Mercury IC
LBC IC
Mosey to Flag

End in COT

Location: Gridlock
Date: 2022-04-28
Weather: Upper 40’s & Clear

Q: Incognito
PAX: 6 – Sous Vide, Muck, Incognito, Bootlegger, Wally World, The Janitor

Warm-O-Rama
Various stretches
Mosey to basketball court
More various stretches, including some Yoga moves

Tha Thang
Gentle mosey to warmup at the basketball courts, stayed there for the whole Thang
DORA
100 BBS
200 Merkins
300 Squats
One partner did the exercise while another ran from sideline to the far sideline, stopping thrice to do a burpee

Gentle mosey around the circumference of the courts

Did the following suicide
Simple suicide
Suicide with Dorothy’s
Suicide with Bobby Hurley’s

Close with Mary
Flutter Kicks IC
American Hammer IC
Dead Bugs IC
Heels to Heavens IC
Box Cutters IC
Toe Reaches IC (Right then Left)

Mosey back to flag

End in COT

Location: Gridlock
Date: 2022-04-23
Weather: Mid 60’s – Beautiful Morning

Q: Incognito
PAX: 18 – Muck, El Fed, Animal Style, Lansbury, The Janitor, Sous Vide, Axeman, Santa’s Little Helper, Oshag, Radio, Fergie, Raquel, Subject Matter, Yanni, Chewbacca, Geppetto, Incognito, Czekov

Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Runner’s Stretches

Tha Thang
Mosey to Basketball Court
40 SSHs IC
40 Merkins IC
40 Squats IC
40 Step Back Lunges

Mosey to Pullup Shelter
40 Pullups (done 8 EMOM for 5 minutes) w/40 squats mixed in
40 Over the Hills (traversing a picnic table)
40 BBS
40 Tricep Dips

Mosey to Football Field – lineup on 40 yard line
40 yard sprint
40 curls
40 yard bear crawl
40 overhead press
40 yard crabwalk
40 coupon bench press
40 yard sprint

40 Burpee Challenge
We divided up into two teams, each team at an opposite end of a 4 cone baseball triangle. Each team did 10 burpees at each cone, totaling 40 burpees.
My team won.

40 Manmaker’s Over the Hill (at the scoreboard)
Divided up into partners; one doing manmakers another moseying down the hill and bernie up, then switch. Complete until 40 Manmakers are done.

Mosey back to the flag for quick devotion.
Devotion: 40 is the number of completeness in the Bible. Once you hit 40, life is complete…and hence, essentially OVER.

End in COT