Author: Incognito

Location: Gridlock
Date: 2022-03-28
Weather: Mid-20’s; low humidity so it didn’t feel nearly that cold

Q: Incognito
PAX: 5 – Incognito, Zebra, Geppetto, Radio, WKRP (DR)

Warm-O-Rama
10 slow, deep squats
a few simple chest stretches

Tha Thang
Ruck to tennis courts
Did the following across the 8 tennis courts
Bear Crawl
Lung Walk
Bear Crawl
Duck Walk
Bear Crawl
Lunge Walk
Bear Crawl
Duck Walk

Ruck up the steps to the far end of the football field opposite the scoreboard
Lift rucks above head; rifle carry from there to the scoreboard

Ruck down the hill and then around the loop (north), once back at the football field we cut across to the flag
Did squats for about 80 seconds to finish

All partook in Coffeeteria after the Beatdown

End in COT

Location: Gridlock
Date: 2021-12-27
Weather: 55 degrees; ground was wet, but no precipitation during the WO

Q: Incognito
PAX: 4 – Sous Vide, Possum, Muck, Incognito

Warm-O-Rama
No Warmup

Tha Thang
Rucked around the Shillito loop and once around the parking lot

Was a great morning with my 3 favorite people.

End in COT

Location: Foxhole
Date: 2021-12-18
Weather: Low to Mid 50’s – damp but no actual percipitation

Q: Incognito
PAX: 3 – Animal Style, Sparky, Incognito

Warm-O-Rama
A few stretches

Tha Thang
Today was a rinse and repeat day.
We grabbed a coupon for each PAX and did the below for what remained of the hour following warmups.
10 Burpees
15 Dead Lifts
15 KB Swings
20 Merkins
20 Bicep Curls
25 SSHs
25 Mtn. Climbers
20 Lunge Walks
Run

End in COT

Location: Gridlock
Date: 2021-12-16
Weather: Somewhere in the 50’s and WINDY

Q: Incognito
PAX: 17 – Wally World, Zebra, Red Flanders, Lincoln Log, Muck, Showcase Showdown, Possum, The Janitor, Raquel, Geppetto, Lansbury, Bootlegger, Steve-O, Sous Vide, Oshag, Incognito, Santa’s Little Helper

Warm-O-Rama
Stretch and mosey to top of parking lot

Tha Thang
Tabata: 30 seconds on, 12 seconds off
Had sets of two or three exercises that we did thrice:
Squats – SSHs
Newton’s Cradle – Mountain Climber
Reverse Lunge – Pulse Left Lunge – Pulse Right Lunge
Merkins – Plank – Jump Squat
Burpees – Left Glute Lift – Right Glute Lift
Flutter Kicks – Plank
Surfer Jump – Mountain Climbers
Burpees – Left Side Plank – (Standard Plank in lieu of rest) – Right Side Plank

End in COT

Location: Gridlock
Date: 2021-11-22
Weather: 36 degrees

Q: Incognito
PAX: 9 – Santa’s Little Helper, Oshag, Muck, Possum, Zebra, Sous Vide, Chewbacca, Axeman, Incognito

Warm-O-Rama
Packs on – squats while waiting for Zebra and Oshag; both of whom were tardy.

Tha Thang
Ruck, stopped a couple times for Merkins and Squats
While rucking had nice discussion about Turkey Day traditions, favorite Turkey Day food, etc.
Made it all the way around with a couple minutes left
We used those minutes for the following
10 Merkins
25 Curls
10 Overhead Press

End in COT

Location: Foxhole
Date: 2021-10-30
Weather: 50+ – light rain the whole time

Q: Incognito
PAX: 3 – Animal Style, Fergie, Incognito

Warm-O-Rama
A few stretches, then mosey around to get coupons and take them to the small shelter area

Tha Thang
Did old fashioned deck of death:
Diamonds – Coupon Squats
Hearts – Merkins
Spades – Burpees
Clubs – Toe Touch Surfer Jumps
There were 2 jokers – 15 overhead press, 15 curls, 15 bent over rows, mosey around the church, 15 overhead press, 15 curls, 15 bent over rows

Finished by putting coupons back and doing 2 mary exercises:
Flutter Kicks IC
Reverse Crunch IC

End in COT

Location: Gridlock
Date: 2021-10-28
Weather: 50, probably a little cooler

Q: Incognito
PAX: 14 – Oshag, Zebra, Geppetto, Steve-O, Red Flanders, 49er, Sous Vide, Muck, Axeman, Wally World, Possum, Showcase Showdown, Incognito, Santa’s Little Helper

Warm-O-Rama
Before we started the music was already going:
“You’re the Inspiration” by Chicago; and you guessed it, Oshag was loving it and singing along; (see picture above). More great love songs continued throughout the workout!

Did some typical warmups
Moseyed snaking around the parking lot to the top where the coupons are.

Tha Thang
DORA Plus
100 Up and Downs w/Coupon (lifting the coupon from the ground to overhead and back down)
200 Bicep Curls
300 Squats
Finished with time to spare so we added 200 Bentover Rows

This was done in pairs; one doing the exercise, another moseying a little ways out and doin 10 Merkins, then switch.

Had about 4 minutes to spare at the end for Mary
American Hammers
LBCs
BBSs
Flutter Kicks
Mountain Climbers

To coverup the deep and powerful feelings of love that overcame Oshag because of this music he loved he said he didn’t like the music…but we know better!

End in COT

Location: Gridlock
Date: 2021-10-11
Weather: Low to mid-60’s

Q: Incognito
PAX: 10 – Possum, Axeman, Farva (Lex), Sous Vide, Muck, Geppetto, Oshag, Chewbacca, Santa’s Little Helper, Incognito

Warm-O-Rama
SSHs IC
Sideways Leg Stretches
Quad Stretch
Frankensteins IC

Tha Thang
Rucked to the further baseball fields
Stopping periodically for lunges and squats
At the baseball fields we did lunges and squats as well as step-ups
Went back to the flag stopping on our way for lunges and squats

It was a good day to give our chests a break

End in COT

Location: Gridlock
Date: 2021-09-18
Weather: Upper 60’s, a shade muggy

Q: Incognito
PAX: 7 – Sous Vide, Raquel, Radio, Muck, Chewbacca, Lincoln Log, Incognito

Warm-O-Rama
Stretching
Did some warmup moves to ‘Loco-Motion’: SSH’s, Susanne Somers, Skaters, and Dorothy’s
Performed some stretches amidst suicides

Tha Thang
Moseyed to the volleyball net
Did Coach Sherills to ‘Help Me Rhonda’
Did Johnny Roscoes to ‘Roxanne’

Did Sugar Cookie’s across the volleyball field
Did ‘Coach’ at the pullup shelter. That’s where you get in groups of 3: 1 holds a pullup position on a rafter, another encourages, and a third runs the perimeter of the shelter; then switch and keep going

Went to coupons to do 5 exercises continuously
Curls, Rows, Squats, Overhead Press, and Squat Thrust – 10 reps a piece

Finished on the basketball court with some Good Morning Burpees

Along the way we learned how to use our mouths for good and be better men:
Don’t Lie
Don’t have unwholesome, dirty talk
Build each other up, only speak what is beneficial
Don’t let bitterness, rage, slander, anything malicious come from your mouth
Be kind and compassionate
And last, but most important; Forgive each other!

End in COT

Location: Gridlock
Date: 2021-09-09
Weather: Around 60, maybe a bit cooler

Q: Incognito
PAX: 12 – Showcase Showdown, Nurse Joy, Zebra, Steve-O, Muck, Thin Mint, 49er, Red Flanders, Sous Vide, Farva (Lex), Axeman, Incognito

Warm-O-Rama
Stretches

One Calls IC
Copperhead Squats IC

Tha Thang
Mosey to Basketball Court
Cupid Shuffle – do what Cupid tells you to do while in plank position
ALARM – 5 Burpees, 10 Lunges, 10 American Hammers, Run across both courts, 10 Merkins – Repeato for the length of a song
Cut a Flip – 5 Merkins, 5 BBS, repeato for the length of a song
Forest to the Sea – 10 squats, Bear Crawl to half court, 5 burpees, crab walk, 10 squats, repeato for the length of a song
Did some Lansbury-esque butt exercises
Swimmer One Calls IC

Moseyed back to the flag, with a little bit of time for some Dan Taylors.

End in COT

Location: Gridlock
Date: 2021-09-04
Weather: Low 60’s – Very Nice

Q: Incognito
PAX: 4 – Incognito, Boo Boo, Fergie, TStark

Warm-O-Rama
Some Stretches

Tha Thang
Mosey to middle of parking lot to do 2 different DORA’s
Bear Crawl 1-2-3 100 Merkins – 200 LBCs – 300 Squats
One partner bear crawl while the other does the exercises

Did some Dan Taylor’s (1-2-3-4-5-4-3-2-1) before starting our next DORA

Lazy Doras 1-2-3 100 Merkins – 200 LBCs – 300 Squats
10- Merkins while partner holds plank, then switch
20 LBCs while partner does a 6″ Leg Hold, then switch
25 Squats while partner holds Al Gore, then switch

Closed with Merkin Jax (1-2-3-4-5-4-3-2-1)
Had some time left, so we did Flutter Kicks IC

End in COT

Location: Gridlock
Date: 2021-08-30
Weather: A Nice Morning

Q: Incognito
PAX: 14 – Axeman, Wally World, Geppetto, Farva (Lex), Showcase Showdown, Sous Vide, Possum, Santa’s Little Helper, Oshag, Muck, Nurse Joy, Bandwagon, Chewbacca, Incognito

Warm-O-Rama
Wide Leg Squat with Calf Raise
Chest, Arm, and Tricep Stretches

Tha Thang
Rucked with a few stops along the way
Stop 1: 20 curls, 20 Merkins
Stop 2: 20 squats, 20 Merkins
Stop 3 (pullup shelter): 30 Step-ups, 10 pullups (eccentric on the way down), 10 Decline Merkins, 20 Decline Merkins
Stop 4 (by coupons): Farmer carried 2 coupons from bleacher to the trail.
At the bottom did 20 Merkins with 1 hand on each coupon, 25 Curls with coupon, 25 overhead press with coupon, farmer carry coupons back and put them up
25 squats
Stop 5 (back at the flag): 20 Merkins, 20 Curls

End in COT

Location: Gridlock
Date: 2021-08-07
Weather: I think around the mid-60’s – Clear

Q: Incognito
PAX: 10 – Oshag, Radio, Bandwagon, Axeman, Raquel, Lincoln Log, Sous Vide, Incognito, Yanni, Count Chocula

Warm-O-Rama
Michael Phelps
Arm Circles
Tricep Stretch
Tompa Stretch

Tha Thang
Mosey to football field coupons

Only did 10 reps of each – 3 rounds
Standard Merkins
Wide Merkins
Ranger Merkins
Dive Bomber
Diamond Merkins
1st round was Decline – 2nd round was Standard – 3rd round was incline

Only did 10 reps of each (actually did 15 of each) – 3 rounds
Overhead Claps
Overhead Press
Randys (up and down 9 inches out)
Dry Docks

Only did 10 reps of each – 3 rounds
Tricep dip
Diamond Merkins
Coupon lying tricep extension
Side Tri-Rise
Ranger Merkin

Only did 10 reps of each – 3 rounds
Standing Curls
Cohen Curls
Coupon Hold – Half Way – 30 seconds
Close body curls
21’s

Did 1 round of Mary – just 10 reps each
Louganis (BBS with coupon overhead)
Bay City Scissors (1-2-3-4 are flutters; 5-6-7-8 are over and under)
James Bonds
Outlaw (making an 0 with both feet) – 20 of these
Flutter Kicks – 20 of these
American Hammer
Louganis (BBS with coupon overhead)

Moseyed back to flag
Did some Merkins IC – 10 of course

End in COT

Location: Gridlock
Date: 2021-07-22
Weather: Pretty Nice

Q: Incognito
PAX: 10 – Incognito, Axeman, Raquel, Muck, Wally World, Oshag, Sous Vide, Bandwagon, Zebra, Boo Boo

Warm-O-Rama
A few stretches

Tha Thang
BOMBS’M
Brickpees – 50
Overhead Press – 100
Merkins – 150
Bicep Curls – 200
Squat (w/coupon) – 250
Mary (2 ct. Flutter Kicks) – 300

SSH’s IC

End in COT

Location: Gridlock
Date: 2021-07-19
Weather: Mid – 60’s – Clear

Q: Incognito
PAX: 8 – Zebra, Showcase Showdown, Thin Mint, Muck, Sous Vide, Axeman, Lansbury, Incognito

Warm-O-Rama
Michael Phelps and SSHs IC

Tha Thang
Rucked around Shillito
Stopped randomly for Merkins IC and Squats IC

End in COT

Location: Gridlock
Date: 2021-07-17
Weather: Around 70 – rain threatening, but it never did rain

Q: Incognito
PAX: 9 – Muck, Sous Vide, Raquel, Oshag, Cougar Bait, Radio, Lincoln Log, Hertz, Incognito

Warm-O-Rama
Various stretches, grab a coupon, head to the upper tennis courts
Then a little warming up.

Tha Thang
Did 7 sets of the below with these reps:
3 – 9 – 15 – 21 – 15 – 9 – 3
Coupon Squats
Merkins
Curls
Jump Squats
Overhead Press
Burpees
In-between each set we ran the length of the tennis court and back

Took the coupons back

Returned to the upper tennis court for some Mary:
Big Boy Situp
2-count Mtn. Climbers
4-count Flutters
Plank Jacks
Slow Leg Raises
10 of each – then repeato for about 5 or 6 minutes

Closed with some warrior 3 crunches, moseyed back to flag, and then imperial walker IC.

End in COT

Location: Gridlock
Date: 2021-06-26
Weather: Around 70+ very nice

Q: Incognito
PAX: 7 – Incognito, Sous Vide, Axeman, Raquel, Radio, Possum, 49er

Warm-O-Rama
Stretch and Warmup

Tha Thang
Route 66 around the football field
Lunges
then again, only with
Merkins

Gather round coupons and partner up
1 partner does 1st exercise and the other does the 2nd exercise, then they switch.
10 reps of everything, 5 sets
Curls – Dips
Squat Press – Merkins
Kettle bell swings (did 20 of these) – Burpees
Coupon Squat – Bent Over Rows
Leg Lift – American Hammer

End in COT

Location: Gridlock
Date: 2021-06-15
Weather: 60, less humidity than it has been, very nice

Q: Incognito
PAX: 4 – Incognito, Oshag, Sous Vide, Wally World

Warm-O-Rama
Warmup studf

Tha Thang
21 – 15 – 9 reps of 3 exercises, in between them we moseyed down the lane and sprinted back up.
1st set
Overhead press
Overhead claps
Carolina dry dock

2nd set
Curls
Half curls
Crouching curls

3rd set
Merkins
Bench press
Decline Merkins

4th set
Coupon squats
Lunges
Monkey humpers

5th set
Gas pampers
Scissor clapper
LBC

End in COT

Location: Gridlock
Date: 2021-06-07
Weather: 70’s – super muggy

Q: Incognito
PAX: 5 – Incognito, Muck, Possum, Mule, Nurse Joy

Warm-O-Rama
A few leg stretches

Tha Thang
Ruck around the main loop.
Stopped once to do squats and lunges

End in COT

Location: Gridlock
Date: 2021-05-22
Weather: 60’s

Q: Incognito
PAX: 27 – Santa’s Little Helper, Oshag, Bagman, Mule, Hairball, Lansbury, Animal Style, Possum, Wally World, Splash Down, Sir Pizza, Giggles, Matlock, Zebra, Boo Boo, My Boy Blue, Raquel, Sous Vide, Muck, Axeman, 49er, Sparky, TStark, Yanni, Radio, Lincoln Log, Incognito

Warm-O-Rama
Hans of Hans and Franz fame came to Pump us up today.
After reminding us it wasn’t a dream, we learned we were indeed in the presence of a perfect human specimen.
We were further amazed that he is indeed the cousin of the greatest body builder and actor the world has ever seen: Arnold Schwarzenegger.
After a few stretches, we mosied to the tennis courts and did a warmup to get our muscles loose, stretched, and ready for the pumpitude.

Tha Thang
Next stop was the shelter where we worked both our left and right lat’s
We did 10 pullups and 10 merkins, repeato for several minutes until Hans told us to stop.
This is a pivotal exercise to get us prepared to build muscles to live the greatest thing any man can dare dream: standing on a stage flexing our muscles (properly oiled of course).

Next we went to the tennis courts for some plank sprints. The endurance learned here is integral for having the stamina to do life’s most important work: PUMPING UP!

Our last stop of the day and where we spent most of our time was at the coupons on the football field.
First we focused on our 2 shoulder muscles.
Overhead Press | Overhead Claps | Carolina Dry Docks
We did 3 rounds of these: 21 – 15 – 9 reps

Next we worked both arm muscles: biceps and triceps
Curls & Diamond Merkins | Curls with a LIft and Side Tricep Rise | Curls in Squat Position and Tricep Dips
We got about 2 rounds complete: 21 – 15 reps

Next up was the all important knee muscles
Coupon Squat | Lunges | Monkey Humpers
Do you know why you have 2 knee muscles and why Hans and 3…nevermind.

Finished with a little ab work:
Tornadoes and Flutter Kicks IC

In closing we learned that even a perfect body like Hans will one day leave this world and go to that giant muscle in the sky.
There, one day, we will all stand at the pearly barbells and answer one question from St. Arnold: “Did you pump up?”
If the answer is no, then you will be forced into an eternity of girly, man flabbiness.
So please PUMP UP!

End in COT

Location: Gridlock
Date: 2021-04-22
Weather: 30’s – felt warmer than you think

Q: Incognito
PAX: 9 – Incognito, Oshag, Axeman, Wally World, Sous Vide, Bagman, Muck, Possum, Zebra

Warm-O-Rama
Jog in place, michael phelps
SSH IC
Some punches and kicks
A couple ab routines

Tha Thang
Mosey to basketball court
10 Merkins, 10 SSHs, 10 lunges, 1 suicide
20 Merkins, 20 SSHs, 20 lunges, 2 suicides
30 Merkins, 30 SSHs, 30 lunges, 2 suicides

Mosey to pullup shelter
Six Pack – Merkins and Pullups

Back to basketball court
Bear crawls and SSHs IC
Some leg lifts to work on our butt

Back to flag
Another short ab routine

End in COT

Location: Gridlock
Date: 2021-04-08
Weather: 63 – calm at first but the wind picked up later during the WO

Q: Incognito
PAX: 9 – Weird Science, Axeman, Sous Vide, Zebra, Sushi, Jigsaw, Muck, Incognito, Wally World

Warm-O-Rama
Michael Phelps
Frankenstein IC
Abe Vgobda IC
Grass Grabbers IC

Mosey to coupons
Arm Circles

Tha Thang
Partner up and grab coupons

BOMBS
Brickpees – 50
Overhead Press – 100
Merkins – 150
Bicep Curls – 200
Squats – 250

Put coupons back

5 sets of 10 Jack in the Box Jump Knee Tucks

Mosey to Flag
Flutter Kicks IC

End in COT

Location: Gridlock
Date: 2021-04-03
Weather: Around 30? – but super nice and pretty

Q: Incognito
PAX: 8 – Raquel, Axeman, Radio, Sous Vide, 49er, Muck, Oshag, Incognito

Warm-O-Rama
None – too many eggs to find

Tha Thang
We sought out and found 21 easter eggs (except for the 3 that maintenance picked up before we could find them). Inside each egg was a special treat.
Before opening the egg to find the treat PAX were able to pick the # of reps.
A small bit of math to edit that # to decipher our reps.

1 Burpees Reps: 25 – the number expressed
2 Jump Squats Reps: The number expressed
3 Tricep Dips Reps: half the number expressed
4 Big Boy Situps Reps: The number expressed
5 Curls Reps: Absolute value of the number from 100
6 Overhead Press Reps: 30 – the number expressed
7 Lunges Reps: Twice the number expressed
8 Merkins Reps: 40 – the number expressed
9 Air Squats Reps: the number expressed
10 SSHs Reps: 100 – the number expressed
11 Suicides Reps: Absolute value of the number from 12
12 Pullups Reps: the number expressed
13 Flutter Kicks Reps: The number expressed
14 Tricep Dips Reps: 40 – number expressed
15 Burpees Reps: half the number expressed
16 Jump Squats Reps: 25 – the number expressed
17 Big Boy Situps Reps: The number expressed
18 Lunges Reps: Twice the number expressed
19 Merkins Reps: twice the number expressed
20 Hill Sprints Reps: twice the absolute value from 6
21 SSHs Reps: 100 – the number expressed

Closed with Mary
American Hammer IC
Dolly IC

Everybody loved looking for easter eggs, it brought out the kid in all of us.
Happy Easter to everybody!

End in COT

Location: Gridlock
Date: 2021-03-08
Weather: Cold, but felt ok

Q: Incognito
PAX: 11 – Santa’s Little Helper, Oshag, Sushi, Sous Vide, Possum, Muck, Axeman, Wally World, Toto, Mule, Incognito

Warm-O-Rama
Rucks on
10 Squats

Tha Thang
Started off going opposite of normal direction
At the other baseball parking lot we lunge walked one section
Bearcrawled another section
Lunge walked a third

Continued on to our favorite shelter
Merkins IC
30 Stepups

Continued on via a very circuitous route that is hard to explain until we eventually ended up on a level area of grass
20 squats
20 overhead press
20 curls with ruck
15 jump squats
Flutter Kicks IC (holding ruck overhead)

Rucked our way back to the flag
10 squats
10 merkins
10 curls

End in COT

Location: Foxhole
Date: 2021-03-06
Weather: 28 and Sunny

Q: Incognito
PAX: 6 – Incognito, Wally World, Sushi, Animal Style, Weird Science, Sparky

Warm-O-Rama
Runner’s Stretches and the like
Jog in place, flying squirrel everytime you hear the word “Thunder”
Plank Sprint SSH’s for about 5 minutes

Tha Thang
The main thing was a ladder where every exercise was 50 reps
50 Squats
50 Coupon Curls
50 Merkins
50 Lunges
50 Coupon Thrusters

It was an ascending ladder; we did just the squats first round; did squats and curls 2nd round; etc.
After each ladder rung we went down the hill and a Bernie back up. One trip depending on the rung of the ladder we were on: 1 for 1st rung, 2 for 2nd rung, etc.

Did a few Thrusters at the end since I didn’t finish my 50 thrusters.

5 boys and 1 man arrived; 6 men left. A good time had by all.

End in COT

Location: Gridlock
Date: 2021-03-04
Weather: 40 – very nice

Q: Incognito
PAX: 7 – Incognito, Muck, Sous Vide, Toto, Axeman, Wally World, Possum

Warm-O-Rama
SSHs
Various chest, back, and tricep stretches
Mosey to pullup shelter

Tha Thang
Upon arrival at the shelter we did Merkins IC
Next we did 3 pullups every 20 seconds for 4 minutes
Slo-Mo Merkins IC
Dips IC
SSHs IC
Merkins IC
Dips IC
Hillbillies IC
Copperhead Merkins IC
Dips IC
Flutter Kicks IC
Travolta Merkins IC
Dips IC
American Hammers IC
Superman Merkin IC
Dips IC
Freddy Mercury IC
Diamond Merkins IC
Dips IC
Scissor Leg Clapper Crunches IC
Side-to-side Merkins
Dips IC
(I don’t remember…)IC
Decline Merkins
Dips IC
(I don’t remember…)IC

Mosey back to flag
Last thing was Mountain Climbers IC

End in COT

Location: Gridlock
Date: 2021-02-23
Weather: Upper 30’s

Q: Incognito
PAX: 6 – Incognito, Possum, Toto, Muck, Boo Boo, Wally World

Warm-O-Rama
Some standard stretches

Tha Thang
Moseyed to a shelter since the ground was slippery in most places
We did 1 minute of lunges and then 15-25 reps of a Merkin exercise over and over
The lunges didn’t change, but the Merkins did – we did all kinds of different Merkins
1 minute of Lunges, then Merkins
1 minute of Lunges, then Merkins
Repeato, Repeato, etc.

Moseyed back to the flag
Copperhead Merkins IC

End in COT

Location: Foxhole
Date: 2021-02-20
Weather: 9 degrees and sunny

Q: Incognito
PAX: 3 – Weird Science, Mule, Incognito

Warm-O-Rama
Jog in place to Thunderstruck
Do a Basic Burpee everytime you hear Thunder

Tha Thang
Mosey to the one small spot in the parking lot that was cleared off

Had 5 sets of cones setup akin to suicide work.
We did a double reverse suicide with exercises at each stop
The reps were 16, reducing by 2 at each stop. We did the reverse suicide twice, so it was a total of 8 sets of exercises, with 2 reps on the last set.
There was always an activity going TO the suicide line, but typically mosey back.
The groups were as follows:
Bearcrawl – Burpees
High Skip – Bobby Hurleys
Lunge Walk – Merkins
Sprint – SSHs
Little Girl Skips (Weird Science was really good at these) – Big Boy Situps

Moseyed back and did some IC work
SSHs
Imperial Walker
Mountain Climbers
Hillbillies

End in COT

Location: Gridlock
Date: 2021-02-11
Weather: Upper 20’s – a little ice and snow on the ground

Q: Incognito
PAX: 2 – Sous Vide, Incognito

Warm-O-Rama
Jog in Place
SSH’s
Leg Stretch
Quad Stretch
Michael Phelps
Mosey to pullup shelter

Tha Thang
Minute Drills
5 Squats – 5 Merkins – 5 Stepups
10 Squats – 10 Merkins – 15 Stepups
15 Squats – 15 Merkins – 20 Stepups
20 Squats – 20 Merkins – 25 Stepups
25 Squats – 25 Merkins – 30 Stepups

3 pullups every 20 seconds
Did this for 4 minutes

Did a bunch of Cadence Exercises
Slo-Mo Merkins IC
Dips IC
SSHs IC
Merkins IC
Dips IC
Hillbillies IC
Copperhead Merkins IC
Dips IC
Flutter Kicks IC
Travolta Merkins IC
Dips IC
American Hammers IC
Superman Merkin IC
Dips IC
Freddy Mercury IC
Diamond Merkins IC
Dips IC
Scissor Leg Clapper Crunches IC

Mosey back and chatted a bit

End in COT

Location: Gridlock
Date: 2021-02-08
Weather: 20 degrees – just enough wind to make it seem cold

Q: Incognito
PAX: 8 – Lincoln Log, Mule, Incognito, Muck, Toto, Sous Vide, Wally World, Pom Pom

Warm-O-Rama
Pose in a lunge position – each leg about 20 seconds or so

Tha Thang
Ruck with a few stops
Bearcrawl across bridge
30 squats
Step back lunges with kick – 10 each leg
Lunge walk the length of the short guard rail
Stepover the long guardrail by the back entrance to the park in-between each post; did the full length

End in COT

Location: Gridlock
Date: 2021-02-01
Weather: 31 – snow on the ground

Q: Incognito
PAX: 10 – Incognito, Toto, Sous Vide, Oshag, Wally World, Splash Down, Muck, Lincoln Log, Sushi, Weird Science

Warm-O-Rama
Copperhead Squats IC

Tha Thang
Rucked – stopped 3 times
1 – 20 Squats, 15 Merkins OYO
2 – 20 Squats, 20 Merkins OYO
3 – 20 Squats, 25 Merkins OYO

Made it all the way around the park and back to the flag
Closed with Copperhead Squats IC

Missing several HIM’s out to COVID – prayers for you!

End in COT

Location: Gridlock
Date: 2021-01-28
Weather: 20 degrees – several inches of snow on the ground

Q: Incognito
PAX: 7 – Sous Vide, Muck, Purple Rain, Axeman, Raquel, Wally World, Incognito

Warm-O-Rama
SSH’s IC
Frankenstein’s IC
Flings IC
Copperhead Squats IC

Tha Thang
Mosey to coupons
Partnered up for a simple DORA w/coupons
100 Goblet Squats
150 KB Swings
200 Curls
One partner did the exercise while the other did walking lunges out to the light pole, moseying back

Finished that so we went to the scoreboard for some 11’s at the top and bottom of the hill
Started with 1 Jump Squat on top
Mosey Down
10 Merkins on the bottom
Mosey back up
etc. etc. etc.

Moseyed back to the flag for 2 final exercises
Imperial Walker IC (did this with a rather fast count)
Mountain Climbers IC

End in COT

Location: Gridlock
Date: 2021-01-18
Weather: 30 – light snow on the grass

Q: Incognito
PAX: 9 – Incognito, Possum, Axeman, Muck, Wally World, Splash Down, Mule, Ping, Radio

Warm-O-Rama
My very first Ruck Q !
Rucks were on and stayed on until very close to the end
Squats OYO
Merkins OYO
Squats OYO
These were done in a slow, stretchy way

Tha Thang
Walk to bottom of hill by scoreboard; bear crawl up the hill
Walk to coupons
Grab coupons
Goblet Squats with Coupon IC – we carried our Coupons
Walk to far corner of football field; Merkins IC
Walk around perimeter of football field to the other far corner; Merkins IC
Walk back to coupons; Goblet Squats IC
Put coupons back
Walk down the hill by the bleachers; Bernie back up
Walk halfway down the hill; Bernie back up
Walk 1/3 way down the hill; Bernie back up
Repeato the last part 3x

Next we go back to walking, this time around the Shillito track
Stopped for 20 Step-back Lunge sand more Merkins IC
Continued walking; stopped for 40 Squats
We got back to the flag; Merkins IC
Still had time to spare; me being the great Q that I am I let everyone take their rucks off.
We did 20 Curls with the Rucks
Closed with Overhead Press until 6:15.

End in COT

Location: Gridlock
Date: 2021-01-07
Weather: 32 degrees – but it felt great with such a great group of friends

Q: Incognito
PAX: 12 – Incognito, Oshag, Possum, Mule, 49er, Muck, Purple Rain, Ping, Sous Vide, Pom Pom, Animal Style, Axeman

Warm-O-Rama
Jogged in place to get the heartbeat up
It was so great to see everybody, and everybody looked great!
Today’s goal was to get in a great workout, to be a winner, and have fun!
Mission accomplished!!!

We did some stretches, mostly leg stretches – then
Frankensteins IC
Next we took a leisurely, recreational mosey over to the coupons

Tha Thang
Partnered up in groups of 2 and each PAX grabbed only half a coupon, or 1 per group. Every group was awesome, had a great couple guys in every single group
Did a DORA
100 Goblet Squats
150 Bent Over Rows
200 Bicep Curls
One partner did the exercise while the other went to the next light pole and back
They had their fun choice of activity to get to that light pole:
Bear Crawl
Crab Walk
Lunge Walk
Everybody performed phenomenally well; what a great group of guys

Once complete we took a leisurely, recreational mosey to the tennis courts
Once there we did a duck walk across the entire length of the 8 courts, stopping in-between each for 2 burpees
I’ll admit that I struggled (in a fun way); but this great group of guys kept me going and I finished!
Next we did a Monster Celebration of Life (thank you Oshag for such spectacular and positive vernacular! He’s a great guy!)
Closed with some Flutter Kicks IC and Dolly IC
Mosey back to the flag
Last exercise was 20 Oblique Reach and Crunches on each side.
That was it. I was amazed at the accomplishment, effort, and grace it was done with by everybody. What a great group of guys!

End in COT

Location: Gridlock
Date: 2021-01-05
Weather: 40 or so – the rain held off, felt warm compared to recent weather

Q: Incognito
PAX: 6 – Incognito, Sous Vide, Boo Boo, Toto, Possum, Muck

Warm-O-Rama
Michael Phelps
Arm Circles
Tricep and Back Stretches
Frankentsteins IC
Super Slow Merkins IC
Flying Fighter Kicks

Tha Thang
Mosey to Pullup Shelter
We did 10 rounds of the following:
30 seconds to do 5 pullups
40 seconds to do 15 merkins

1 minute of Step ups
Tricep Dips IC
1 minute of Step ups

Bear Crawls across that parking lot, stopping at each line to do a Merkin
At the end we did some Step Back Lunges
Bear Crawls back across that parking lot, stopping at each line to do a Merkin

Burpeecide time
There were 4 cones set up in the parking lot for Suicides; at each turn of the Suicide we did 2 burpees

Tricep Dips IC
Mosey back to flag

We closed with Nolan Ryans IC
Finished with Flutter Kicks IC

It was a good group of PAX today, but I’m starting to feel like I’m the least popular Q. Criticism and suggestions for improvement are welcomed! I want to be the best and most popular Q in F3Lex!

End in COT

Location: Gridlock
Date: 2020-12-24
Weather: Around 50 – spitting, but never truly raining

Q: Incognito
PAX: 9 – Sous Vide, Wally World, Axeman, Raquel, 49er, Zebra, Possum, Incognito, Muck

Warm-O-Rama
Mosey to shelter
Hillbillies IC
Frankensteins IC
SSH’s IC
Imperial Walkers IC
Grass Grabbers IC
Seal Jacks IC
Abe Vgoda IC

Tha Thang
Had 5 cones setup around the top two levels of the parking lot
We stopped at each one doing 10 Merkins at each cone
Repeato doing 10 Lunges at each one
Repeato doing 10 Burpees at each one
Back to shelter – Tricep Dips IC

Mosey to coupons
Each PAX grab two CMU’s
Shrugs IC
We started from the bleachers where the coupons are; used the next two light poles as markers: each represented a stop on the way out and back (that’s 5 stops).
Farmer Carried the CMU’s to each stop, doing 10 overhead presses at each stop.
Repeato doing 10 Curls at each stop
Took a short break by doing Shrugs and SSH’s IC
Repeato CMU Farmers Carry doing 10 overhead presses and 10 curls at each stop

Put CMU’s up and mosey back to flag

Played Third Day Christmas Offerings during the WO to celebrate the birth of Christ and to make up for my heathen Heavy Metal (Twisted Sister) Christmas album used at last Q.

End in COT

Location: Foxhole
Date: 2020-12-19
Weather: Right around 30

Q: Incognito
PAX: 7 – Incognito, Lansbury, Sushi, Animal Style, TStark, Weird Science, Boo Boo

Warm-O-Rama
Jog in place
Mosey to a different spot on the parking lot
Some stretches, mostly leg stretches (correction, all legs stretches)

Tha Thang
30 seconds of cardio; 15 seconds break
The cardio consisted of a variety of things:
Jump Squats, slalom jumps, frog hop burpees, jump knee tuck, fast feet, etc.
Did about 40 minutes of that

Then a 4 minute traditional tabata: 20 seconds on with 10 second break
Lunges and Merkins

Moseyed back to the flag for some Mary:
Side ankle grabbers
Night and Day
Dolly
Plank cross knee to elbow and out
Plank

End in COT

Location: Gridlock
Date: 2020-12-15
Weather: 24 degrees; felt better than it sounds

Q: Incognito
PAX: 11 – Pom Pom, Boo Boo, Incognito, Axeman, Muck, Purple Rain, Possum, Animal Style, Zebra, Oshag, Sous Vide

Warm-O-Rama
Warm-up with some jogging in place; mixed in a few burpees (15)
A few other warmup/stretch exercises
Moseyed to basketball court
Do some skaters, karaoke, side steps, in a circle back and forth
Did a football shuffle; mixed in a few burpees (15)
Did some one-legged diamond burpees (10)
Flutter Kicks

Tha Thang
Did a Cooper
Burpees, Squats, and Merkins
Start with 10, run around the court; then 9, run around the court; etc. down to 1
(that’s 55 Burpees)
Flutter Kicks
Listened to ‘Beverly Hills’ while doing some lite SSH’s (arms only up to shoulder height), did a Burpee every time they sang Beverly Hills (17 burpees)
Next we did Mountaineer Motivators: SSH’s, Lit SSH’s, Leg only Jacks, and Hops – start with 10 of each, then 9, etc. down to 1
Did a loose boxer shuffle stretchy thing; mixed in a few burpees (15)

Moseyed back to the parking lot.

Most of the music was from Twisted Sister’s ‘A Twisted Christmas’ album.
Oshag really enjoyed it, especially the song ‘Heavy Metal Christmas’ – I would encourage anyone and everyone to play this on your next Q.

End in COT

Location: Gridlock
Date: 2020-11-19
Weather: Upper 30’s – Pretty Nice

Q: Incognito
PAX: 15 – Possum, Axeman, Oshag, Pom Pom, Mister Slate, Pee Wee, Zebra, Splash Down, Wally World, Muck, Incognito, Animal Style, Toto, Sous Vide, Purple Rain

Warm-O-Rama
Knee Hugs
Frankensteins
Various Others
Various Run in Place Moves

Mosey to Basketball Court
Bearcrawls
5 Burpees
Crawlbears
Groucho Walk
5 Burpees
Reverse Groucho Walk

Tha Thang
Mosey to Pullup Shelter
Partner up – one partner does set, then other partner does set
5 Pullups
10 Merkins
10 Air Squats
10 Gas Pumpers
Run to end of Parking Lot

Repeato – only 2 sets of each thing
Repeato – only 3 sets of everything
Repeato – only 4 sets of everything
When doing the sets DON’T BACK DOWN – at least that’s what Tom and the Heartbreakers had to say about it.

Mosey to Flag
10 Burpees
5 Burpees

Next Q – per Wally World’s dire pleading: Katy Perry and Taylor Swift!

End in COT

Location: Gridlock
Date: 2020-10-10
Weather: 64 – never did rain!

Q: Incognito
PAX: 14 – Wally World, Splash Down, TLC, Toto, Ollie, Incognito, 49er, Sous Vide, Axeman, Pee Wee, Radio, Possum, Raquel, Muck

Warm-O-Rama
I told a lot of lame jokes during the Q – I’ll spare you because nobody laughed and everybody complained (or hated it actually).

Michael Phelps
Runner Stretch
Downward Dog Calf Stretches
Upward Dog

A little aerobics to Sugar, Sugar doing these exercises
Bobby Hurley’s
Surfer Spin
SSHs
Burpees
High Knees
Butt Kickers

Tha Thang
Moseyed to Tennis Courts

Did some ladders: 10 reps on the way up and 10 reps on the way down.
Each break between courts was a rung of the ladder

Started with only 1 rung, then did 2, etc.
Here were the 9 rungs:
Squats
Merkins
Lunges
Flutter Kicks – 4 count
Bobby Hurleys
Mountain Climbers
Gas Pumpers
Option – Merkins or Lunges
Burpees

End in COT

Location: Gridlock
Date: 2020-09-24
Weather: 58 degrees – very nice morning

Q: Incognito
PAX: 9 – Zebra, Oshag, Wally World, 49er, Muck, Incognito, Ping, Possum, Sous Vide

Warm-O-Rama
Various stretches
Monkey Drill
Iron MIkes
Box Jumps

Tha Thang
Mosey to basketball court
Blackjack (started with 20 merkins and 1 LBC)
Did 15 Merkins at the end while the six was finishing up

Mosey to the coupons on football field.
Did 3 moves Cooper style, 10 of each, then 9, etc.:
Overhead Press
Bent over Rows
Curls

Finished with Colt45’s: 15 lower half curls, 15 upper half curls, 15 full curls

Moseyed back to the flag: did 5 quick Burpees
Called it a day.

End in COT

Location: Gridlock
Date: 2020-08-01
Weather: Wet from all the rain, but it didn’t rain on us during the WO

Q: Incognito
PAX: 9 – Oshag, Axeman, Sous Vide, Count Chocula, Radio, Kisses, Incognito, DiGiorno, Double Dare

Warm-O-Rama
Welcomed all
Moseyed to basketball court for a few IC exercises
Included were Crab Cakes IC and Crab Jacks IC, I believe for the first time at F3Lexington

Tha Thang
Moseyed to our pullup shelter
Each PAX had a table to stand on and a beam for pullups

Did an every other minute kind of thing.
First minute: 20 Pullups and 20 Merkins
Rest for a minute
Second minute: 18 Pullups and 20 Merkins
Rest for a minute
Third minute: 16 Pullups and 20 Merkins
Rest for a minute
notice a trend???
Did a total of six rounds…that means on the last one we did 10 Pullups and 20 Merkins

Moseyed back to the basketball court for a little baseball diamond work.
That’s right, by looking at the basketball court from a different angle it actually becomes a diamond. I figured that out by googling during the hours of prep I put into the WO.
Did a different exercise at each corner of the diamond (there are 4 corners to a diamond) – I googled that too so I know it’s true.

1st exercise: 20 Merkins
2nd exercise: 20 Air Squats
3rd exercise: 10 Burpees
4th exercise: 20 Crab Cakes
Rinse and Repeat – not sure how long we did this but it was at least 3 or 4 U2 songs

Next we did a Squaticide – similar to a Suicide but at the top of each run you did an ever increasing # of Air Squats, starting with 1. We worked our way up to 12 Air Squats

Next we moseyed to the top of the parking lot and each PAX grabbed a spot by the curb. Did Curb Alberts for about a minute (like a step up, only it’s with your hands in a plank position).
Had one minute to go so we did toe taps to the curb for the last minute.

Lots of HIM’s today; I won’t name names, but the soccer coach from Michigan really struggled today, but everybody else did fantastic.

End in COT

Location: Gridlock
Date: 2020-07-30
Weather: 75

Q: Incognito
PAX: 5 – Incognito, Raquel, Muck, 49er, Boo Boo

Warm-O-Rama
Some stretches and routine warmups

Tha Thang
Ran around the parking lot stopping at five spots: the flag, the other corner, the corner by the coupons, the shelter, and the last corner. Went around 3 times stopping to do a set of these exercises:

Box Jumps
Ranger Merkins
Curls with coupon
Tricep Dips
Hops up Curb

Iron Mike (Jump Lunges)
Standard Merkins
Presses with coupon
Wall Squat
Decline Merkin

Monkey Drill (Sideways Lunge, knuckles close to ground)
Dive Bombers
Curls with Coupon
Squat Jumps sitting at Bench
Burpees, legs up on curb

Finished up in the Shelter doing Step-ups and Planks as partners; switching every 20 step-ups

End in COT