Location: Sherwood
Date: 2024-04-24
Weather:
Q: Lansbury
PAX: 6 – Lansbury, Chewbacca, Buzz Kill, Cowbell, Sous Vide, Zebra
Warm-O-Rama
F3 staples in cadence + dynamic + upper body stretch
Tha Thang
10 Rounds for time:
• 5 Carolina Dry Docks
• 10 Merkins
• 15 Air Squats
• 20 overhead claps
Finished with 15 (2:1) flutter kicks
End in COT
Location: Gridlock
Date: 2024-04-16
Weather: 63°
Q: Lansbury
PAX: 16 – Lansbury, Corn Dog, Circle K, Morpheus, Flu Shot, Buzz Kill, Muck, Steve-O, Oshag, Axeman, Hoser, Incognito, Sous Vide, Baby Driver, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
7 Minutes
Tha Thang
7
30/30 x 4
2
60/60 x 3
7
5 x 5:
Merkins (elbows in)
Lunges (5/leg)
Wide arm Merkins
Squats
40 Flutters
20 Dead Bugs
End in COT
Location: Gridlock
Date: 2024-03-18
Weather:
Q: Lansbury
PAX: 7 – Lansbury, Tiny Dancer, Circle K, Muck, Cowbell, Sous Vide, Buzz Kill
Warm-O-Rama
6-minute warm up
Tha Thang
3 x 12
Deadlift
Rows
Cleans
Farmers carry
3×12
Curls
OH Press
Squats
Rifle Carry
1×12
Swings
Press
Lunges
Sprint
5 minute core
End in COT
Location: Gridlock
Date: 2024-02-20
Weather: 25 degrees & clear
Q: Lansbury
PAX: 12 – Lansbury, Oshag, Steve-O, Sous Vide, Muck, Mint Julep, LeBron, Circle K, Chewbacca, Tiny Dancer, Cowbell, Hoser
Warm-O-Rama
10 minute warm-up
Tha Thang
25-minute AMRAP (3 Burpee EMOM throughout)
25 – Big Boys
20 – Reverse Lunges
15 – Bob Hurleys
10 – Merkins
5 – Squat Thrusts
Upper Lot Lap
5 Minute Core Burn
End in COT
Location: Gridlock
Date: 2023-10-31
Weather: We brought the heat.
Q: Lansbury
PAX: 16 – Lansbury, Splash Down, Buzz Kill, Axeman, Baby Driver, Corn Dog, Zebra, Splitter, Steve-O, Sous Vide, Oshag, Hoser, Flu Shot, Chewbacca, LeBron, Incognito
Warm-O-Rama
Standard dynamic with a hint of Q school
Tha Thang
5 Rounds
10 Merkins
15 No Cheat Squats
20 Sous Vides
25 Step Ups
400m lap
5 Rounds
10 Lunges
15 Rows
20 LBCs
25 Step Ups
Mosey to startex. Q school Mary to finish.
End in COT
Location: Sherwood
Date: 2023-09-08
Weather: Still warm
Q: Armstrong
PAX: 7 – Bettis, Muck, Swift, Showcase Showdown, Buzz Kill, Corn Dog, Lansbury
Warm-O-Rama
20 Sets SSH IC
10 Sets Tater Pickers IC
10 Sets Ruck Press Flutter kicks IC
10 Ruck Side bends per side OYO
Tha Thang
5 sets of SandBag Up &Over’s
Ruck to staircase:
Farmer Carry 2 Jerry cans
Shoulder carry 3 SandBags
Rucks off – 2 laps of GrizzCalators plain, 2 more laps w/ Mercan at each step.
Ruck back to the flag
Circle O’ Pain – 2:30 Plank
Circle O’ Pain – OH Ruck Presses from 1-5 Reps
Circle O’ Pain – Merkins from 1-5 Reps
End in COT
Location: Sherwood
Date: 2023-08-16
Weather: 69°
Q: Lansbury
PAX: 10 – Oshag, Corn Dog, Zebra, Buzz Kill, Bettis, Wood rider (DR), Wally World, Flu Shot, Sous Vide, Lansbury
Warm-O-Rama
SSH – IC
AV – IC
CHS – IC
Dynamics
Tha Thang
Ruck to baseball field hilltop
6 rounds: mosey long way down, 6 quality merkins, jail break sprint to hill top, 8 ruck squat press, wait for six.
Ruck long way back to base.
End in COT
Location: Gridlock
Date: 2023-08-07
Weather: 73° & humid
Q: Lansbury
PAX: 9 – Lansbury, Toto, Incognito, Sparrow, Radio, Buzz Kill, Snowflake, Sous Vide, Muck
Warm-O-Rama
SSH (IC)
Copperhead Squats (IC)
Dynamic
Tha Thang
.65 mile ruck
Chin-up Holds: 5 rounds of 5-10 second above bar holds (OYO)
10 rounds:
· 5 Ruck Rows
· 5 Merkins, and
· 10 Squats
Pull-up Hangs: 3 rounds of 30 second below bar hangs
.65 mile ruck
.94 mile run (best effort)
End in COT
Location: Gridlock
Date: 2023-06-20
Weather: “Moist”
Q: Lansbury
PAX: 10 – Lansbury, Sous Vide, Shocker, Hoser, Axeman, Muck, Baby Driver, Flu Shot, Golden Shower, Zebra
Warm-O-Rama
It happened.
Tha Thang
For time.
Coupon Squats + Curls + Coupon Alt Lunges (1=1) + Deadbugs (2=1) + Hill (200 meter)
Reps per round
12
10
8
6
4
2
4
6
8
10
12
End in COT
Location: Sherwood
Date: 2023-04-28
Weather: 57° & moist
Q: Lansbury
PAX: 9 – Lansbury, Steve-O, Bootlegger, Oshag, Muck, Zebra, Sonic, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
7 Minute stretch and warm-up.
Tha Thang
You Go I Go:
30 Rounds (15 pp):
5 Dry docks
10 Merkins
15 Air Squats
DORA on hill:
100 – Sit ups
200 – Lateral Hops
[Didn’t reach]
300 – Mt. Climbers
400 – OHC
2 Minutes of Mary
End in COT
Location: Sherwood
Date: 2023-03-29
Weather: 31° and clear
Q: Lansbury
PAX: 4 – Lansbury, Snowflake, Steve-O, Muck
Warm-O-Rama
Usual.
Tha Thang
Two 15 Min AMRAPs. 25 Yard Star Shape. Start at center point. Run out to each point. Return to center after performing point work. Cycle clockwise.
Center Point – 5 Burpees
5 HR Merkins
10 Dry Docks
15 Sumo Squats
20 Lunges (1:1)
Center Point – 10 Bobby Hurley’s
5 Catalina Wine Mixers
10 Side Tricep Press (5/side)
15 CH Squats
20 Dead Bugs
25 Mt. Climbers (2:1)
4 MOM
End in COT
Location: Black Ops
Date: 2023-03-25
Weather: 60s° & sunny
Q: Lansbury
PAX: 23 – The Janitor, Armstrong, Lansbury, Splitter, Zebra, Whitewall, Oshag, Sparrow, Lincoln Log, Steve-O, Muck, Bootlegger, Weird Science, Yanni, Baby Driver, Incognito, Rucker, Axeman, Dub-K, Showcase Showdown, Labeouf, Fogell, Red Flanders
Warm-O-Rama
Barley pop.
Tha Thang
IYKYK. Direct any inquiries to Lansbury.
End in COT
Location: Gridlock
Date: 2023-03-21
Weather: 26° and Crisp
Q: Lansbury
PAX: 14 – Incognito, Slim Jim, Snow White, Steve-O, Zebra, Bettis, Axeman, Splitter, Manny P, Sous Vide, Muck, Baby Driver, Lansbury, Phantom Menace
Warm-O-Rama
Walk out planks
Runner’s stretches
Abe Vigoda’s IC
Copperhead Squats IC
Arm circles
Arm stretches
Tha Thang
Playlist: https://music.youtube.com/playlist?list=PL1vFF76EDk4I_-ZGnV0UgmJhfgP1LBcYK&feature=share
Stack the exercises. Add 1 minute to each cycle.
Cycle: 1 8 Man Makers/Burpees (1 minute)
Cycle: 2 +50 flutter kicks (2 minutes)
Cycle: 3 +50 Seat Squats (3 minutes)
Cycle: 4 +30 HR Merkins (4 minutes)
Cycle: 5 +100 Jump Ropes (5 minutes)
Cycle: 6 +60 Big Boy Sit-ups (6 minutes)
Carry coupons ≈1/8 mile to road. Backward coupon carry ≈1/8 mile uphill.
4 minutes of Mary.
End in COT
Location: Gridlock
Date: 2023-02-14
Weather: 34° and clear
Q: Lansbury
PAX: 8 – Lansbury, Snowflake, Baby Driver, Sous Vide, Wally World, Incognito, Steve-O, The Janitor
Warm-O-Rama
SSH, Dynamics, Arm Circles, Toe Taps
Tha Thang
Sting Ring – Merkins & Bear Crawls
Mosey to shelter
3 Rounds: 20 hip things + 40 LBCs
2:1 Parking Lot Light Post Run w/9 stops of: 10 Merkins, 20 Big Boy Sit-ups, 30 Squats
Overhead clap walk then backward mosey back to base.
End in COT
Location: Gridlock
Date: 2022-12-24
Weather: Clear 0° plus wind-chill
Q: Lansbury
PAX: 8 – Lansbury, Wally World, Lincoln Log, Jello Shot, Muck, Hertz, Incognito, Zebra
Warm-O-Rama
Rucks and sandbags on and move to bleachers.
Tha Thang
At football field, loaded 120#, 60#, and 50# sandbag onto Santa’s broken sleigh. (modified pallet).
HIMs rucked by LCA on path around and back to football field bleachers. Extra sandbag in tow. HIMs brought sleigh back, loaded up sandbags, and returned to base. HIMs did 3 minutes of Mary, including snow angels IC.
End in COT
Location: Black Ops
Date: 2022-10-22
Weather: 78° and perfect
Q: Lansbury
PAX: 4 – Sushi, Lansbury, Zebra, Lincoln Log
Warm-O-Rama
AO: Man Camp Black Ops
PAX: @Sushi (Jeremy Sharp) @Crosscheck @Milli @Outlier @Robin @MySpace @Dumbbell @Lansbury (Lex, KY) Zebra (Lex KY) Lincoln Log (Lex KY)
Moleskin: 10 HIMs converged at Crossroads’ Man Camp in Neville, OH, for a weekend of fitness, fellowship, faith. After walking some trails, the HIMs circled up by the wood pile under the autumn afternoon sun.
Warm up
SSH
Copperhead Squats
Runner’s Stretches
Arm circles
Arm stretches
Tha Thang
Ring of Fire. 1 HIM bear crawled outside the circle as the others performed merkins or big boy sit-ups in alternating fashion.
“MAN CAMP.” HIMs discussed the 5 Marks of Man—including which ones were perceived strengths or weaknesses. The HIMs then performed 5 rounds—10 reps each—of the following:
Merkins
American Hammers (2=1)
No Surrenders w/jump
Chops
American Hammers (2=1)
Monkey Humpers
Pickel Pounders
PILATES. HIMs finished the beatdown with a brief pilates session involving Alabama prom dates and 3-point-toe-taps.
End in COT
Location: Gridlock
Date: 2022-09-13
Weather: 59° | Crisp
Q: Lansbury
PAX: 13 – Oshag, Lansbury, Steve-O, Muck, Sous Vide, One Time, Bam, Showcase Showdown, Wally World, Incognito, Splitter, Zebra, Lincoln Log
Warm-O-Rama
FAFO
Tha Thang
Iron PAX Week 2 — 45-Minute AMRAP
13 Clydesdales chose violence as their first order of business.
The Clydesdales took center court with 5 points positioned 25-yarda out in the shape of a star.
The Clydesdales trampled the following to death:
5 Man makers
Rifle Carry Out
10 We’re not worthy
Farmer’s carry in
5 man makers
Rifle carry out
15 Goblet squats
Farmer’s carry in
5 man makers
Rifle carry out
20 Tricep extensions
Farmer’s carry in
5 man makers
Rifle carry out
25 KB swings
Farmer’s carry in
5 man makers
Rifle carry out
30 curls
Farmer’s carry in
Repeato.
Bonus: the Clydesdales’ carried coupons back to storage.
End in COT
Location: Gridlock
Date: 2022-08-01
Weather: Questionable Humidity
Q: Lansbury
PAX: 10 – Lansbury, DeeDee(DR – Spring Hill), Muck, Dub-K, Axeman, Madoff, Sous Vide, Zebra, Wally World, Geppetto
Warm-O-Rama
Stretching, but not enough.
Tha Thang
Ruck
5 Rounds:
12 2-count flutter kicks with ruck
10 squat press with ruck
8 chest press with ruck
2 burpees
Ruck
4 minute step ups
Hip finisher
End in COT
Location: Gridlock
Date: 2022-06-27
Weather:
Q: Lansbury
PAX: 11 – Lansbury, Radio, Dub-K, Possum, Oshag, Sous Vide, Chewbacca, Muck, Zebra, Geppetto, Santa’s Little Helper
Warm-O-Rama
Ruck and dynamic warm-up
Tha Thang
5 Rounds:
10 Burpees
20 Ruck Chest Press
30 Ruck squat to bench with rock back and rock forward
40 Dead bugs
Ruck
Mary
End in COT
Location: Gridlock
Date: 2022-05-16
Weather: 62 and humid.
Q: Lansbury
PAX: 7 – Lansbury, Geppetto, Muck, Zebra, Oshag, Sous Vide, Santa’s Little Helper
Warm-O-Rama
SSH and Stretching
Tha Thang
Two rounds of leg exercises and core/upper body exercises.
Ruck. Bernie up the hill, 2x. Ruck.
End in COT
Location: Gridlock
Date: 2022-01-04
Weather: 22 and Clear
Q: Lansbury
PAX: 12 – Lansbury, Lincoln Log, Red Flanders, Muck, Axeman, Sous Vide, Possum, 49er, Showcase Showdown, The Janitor, Geppetto, Steve-O
Warm-O-Rama
Usual
Tha Thang
5-10-15-20-25-20-15-10-5 reps of Merkins, Flutter Kicks, and squats.
Basketball court suicide between each round.
Mosey to baseball field entrance. Calf raises, Copperhead Squats, and Lunges (20-15-10/40-30-20/20-15-10).
End in COT
Location: Gridlock
Date: 2021-11-30
Weather: 37° clear
Q: Lansbury
PAX: 13 – Lansbury, Axeman, Chewbacca, Steve-O, Boo Boo, Muck, Wally World, Incognito, Sous Vide, Showcase Showdown, Santa’s Little Helper, Oshag, Geppetto
Warm-O-Rama
Was there even one? Ring of Fire+Dynamic warm-up
Tha Thang
Mosey
AMRAP: 5 pull-ups, 10 Dead Bugs, 15 Squats, 20 LBCs, and parking lot mosey. Most PAX performed 7-9 cycles.
Mosey
5 minutes Pilates
End in COT
Location: Gridlock
Date: 2021-11-29
Weather: 26 and clear
Q: Lansbury
PAX: 9 – Lansbury, Geppetto, Steve-O, Possum, Axeman, Muck, Sous Vide, Oshag, Santa’s Little Helper
Warm-O-Rama
Dynamic warm-up
Tha Thang
Half Mile ruck
Sevens doing split squats and hand release merkins
10 minute emom of squat presses and little baby crunches
Half mile ruck
End in COT
Location: Foxhole
Date: 2021-11-20
Weather:
Q: Lansbury
PAX: 6 – Lansbury, Fergie, Animal Style, Boo Boo, Wally World, Lincoln Log
Warm-O-Rama
Snip Talk
Tha Thang
2:1 light run
Dora
Equipment test
End in COT
Location: Gridlock
Date: 2021-09-21
Weather:
Q: Lansbury
PAX: 13 – Lansbury, Wally World, TLC, Nurse Joy, Muck, Lincoln Log, Incognito, Sous Vide, Raquel, Steve-O, Red Flanders, Zebra, Ja-Booty
Warm-O-Rama
Dynamic warm-up without rhythm
Tha Thang
40/20 Tabata with 12 exercises (3 rounds each)
End in COT
Location: Gridlock
Date: 2021-08-20
Weather: 80s and Clear
Q: Lansbury
PAX: 21 – Lansbury, Animal Style, Ping, Yanni, Spam, Possum, 49er, TLC, Raquel, Hertz, Weird Science, Red Flanders, Cherub, Lincoln Log, Zebra, Little King, Sous Vide, Showcase Showdown, Wally World, Splash Down, Nurse Joy
Warm-O-Rama
Circle up | Rules | Teams | Ken Greves Prayer | Map Release
Tha Thang
10 Waypoint ruck with 3 hour time limit. 8-10 miles traveled. PAX used QR Codes at each waypoint to log their time. Points awarded on a decreasing scale for each waypoint.
Bonus points awarded based on sand bucket transport. Loss of points for late return. Bonus points for timely return.
Special thanks to our scoring team and Toto for his ministry.
End in COT
Location: Gridlock
Date: 2021-07-26
Weather:
Q: Lansbury
PAX: 5 – Lansbury, Radio, Nurse Joy, Showcase Showdown, Zebra
Warm-O-Rama
Stretch
Tha Thang
Shelter PT
Stair Laps
Hill work
Ruck
Mary
End in COT
Location: Foxhole
Date: 2021-07-03
Weather:
Q: Lansbury
PAX: 9 – Splash Down, Sparky, Wally World, Lincoln Log, Animal Style, Zebra, Giggles, Matlock, Lansbury
Warm-O-Rama
Dynamic stretching
Tha Thang
Circle Merkin
2:1 Light Run
Mosey
Pyramid of Pain
Mosey
Pilates/Core
End in COT
Location: Paddock
Date: 2021-07-02
Weather: 65 and Foggy
Q: Lansbury
PAX: 4 – Lansbury, Wally World, Sous Vide, Zebra
Warm-O-Rama
Dynamic stretching
Tha Thang
Bearcrawl circle with Merkins and Jump lunges
2:1 streetlight run with Merkins and Squats
Pilates halftime flow
2:1 streetlight run with Bob Hurleys and Curtsey Lunges
Hill sprint
End in COT
Location: Gridlock
Date: 2021-05-04
Weather:
Q: Lansbury
PAX: 10 – Lansbury, Boo Boo, Muck, Oshag, Bagman, Santa’s Little Helper, 49er, Sous Vide, Possum, Incognito
Warm-O-Rama
Mosey, SSH, Stretching
Tha Thang
Pyramid
Total: 21:10 • 7 intervals
Prepare: 10 sec • 1 interval
Work: 21:00 • 6 intervals
Cycle: 1
1. Prepare: 10 • 21:10
2. Work: 60 • 5 Manmakers/Burpees • 21:00
Cycle: 2
3. Work: 120 • 40 Grapplers • 20:00
Cycle: 3
4. Work: 180 • 50/25 Copperhead Squats • 18:00
Cycle: 4
5. Work: 240 • 30 HR Merkins • 15:00
Cycle: 5
6. Work: 300 • 100 Jump Ropes • 11:00
Cycle: 6
7. Work: 360 • 60 Big Boy Sit-ups • 06:00
Finish • 00:00
Barre-amid
Total: 21:10 • 7 intervals
Prepare: 10 sec • 1 interval
Work: 21:00 • 6 intervals
Cycle: 1
1. Prepare: 10 • 21:10
2. Work: 60 • 15 Curls/10 Dry Docks • 21:00
Cycle: 2
3. Work: 120 • 50 Sous Vides • 20:00
Cycle: 3
4. Work: 180 • 40 Double Tap Curtsy Lunges • 18:00
Cycle: 4
5. Work: 240 • 25 S2S Merkins • 15:00
Cycle: 5
6. Work: 300 • 75 LBCs • 11:00
Cycle: 6
7. Work: 360 • 150 Overhead Claps • 06:00
Finish • 00:00
The Q missed round 5. PAX performed 10 S2S Merkins at end.
End in COT
Location: Paddock
Date: 2021-04-30
Weather: 57 and slightly foggy.
Q: Lansbury
PAX: 4 – Lansbury, Lincoln Log, Wally World, Weird Science
Warm-O-Rama
IC: SSH and CHS
Stretching
Tha Thang
W – wave of Merkins up to 5
I – indian bearcrawls 3
N – no surrenders (20)
P – Plank (1 min)
L – Lunges (30)
A – A-rods (30)
C – Catalinas (10)
E – Elevated heel touches (10)
S – smurf jacks (20)
H – Howling monkeys 2 rounds
O – Overhead Claps (50)
W – wave of Merkins up to five
Run to bottom of lot and back.
Repeato
End in COT
Location: Gridlock
Date: 2021-04-26
Weather: Foggy
Q: Lansbury
PAX: 8 – Lansbury, Zebra, Oshag, Sous Vide, Muck, Incognito, Possum, Santa’s Little Helper
Warm-O-Rama
SSH, Line Hops, Toe Taps, and stretches.
Tha Thang
Ruck.
3 Rounds: 20 Merkins – rifle carry down hill – bent over rows – rifle carry up hill.
3 Rounds: 20 Curtsey Lunges – mosey down hill – 20 squats – bernie sanders back up hill.
Ruck.
End in COT
Location: Gridlock
Date: 2021-04-06
Weather:
Q: Lansbury
PAX: 6 – Lansbury, Sous Vide, Muck, Incognito, Weird Science, Wally World
Warm-O-Rama
SSH, Toe Taps, Line Hops, Stretching, Butt Kickers, and High knees
Tha Thang
Mosey to football
40 overhead presses
30 grapplers
20 curls
10 man makers
Indian Run
40 Bobby Hurleys
30 side lunges (15 each leg)
20 HR Merkins
10 Squat press
Indian Run/Mosey to base to pick up 6
40 rows
30 merkins
20 Goblet Squats
10 derkins
Indian Run
40 side straddle hops
30 pickle pounders
20 big boys
10 burpees
End in COT
Location: Paddock
Date: 2021-04-02
Weather: High 20s…pretty chilly
Q: Lansbury
PAX: 3 – Wally World, Lansbury, Whitewall
Warm-O-Rama
Nothing, just started rucking
Tha Thang
Just mumble rucked
End in COT
Location: Gridlock
Date: 2021-03-30
Weather:
Q: Lansbury
PAX: 13 – Lansbury, Weird Science, Oshag, Possum, Incognito, Boo Boo, Zebra, 49er, Radio, Toto, Sous Vide, Wally World, Muck
Warm-O-Rama
Stretching
Tha Thang
Four Corners: Football Field
20 15 10 5 : Burpees
20 Star Crunches
40 30 20 10 : Merkins
40 Big Boys
80 60 40 20 : Squats
80 Mt. Climbers
100 75 50 25: Overhead Claps
100 LBCs
End in COT
Location: Paddock
Date: 2021-03-19
Weather: 38 & Gusty
Q: Lansbury
PAX: 4 – Lansbury, Wally World, Weird Science, Whitewall
Warm-O-Rama
Mosey to bottom of hill & stretch
Tha Thang
Vintage Paddock wind tunnel run with station work.
End in COT
Location: Foxhole
Date: 2021-01-16
Weather: 33 with snow
Q: Lansbury
PAX: 11 – Wally World, Splash Down, Lincoln Log, Zebra, Lansbury, Animal Style, Weird Science, Erector, Whitewall, Incognito, Bonjour!
Warm-O-Rama
Warm-up
Tha Thang
Squat Toss coupon across field. After each toss, lunge walk to coupon. Perform 6 Flutter Kicks, 4 Rows, and 2 Merkins.
Carry back.
Side toss coupon across field. After each toss, bear crawl to coupon. Perform 6 squat presses, 4 curls, and 2 burpees.
Overhead carry back.
3 rounds on hill side: 10 Irkins, 10 Big Boy Sit-ups, and 10 firkins.
Coffeeteria. 5 for 40 minute pre-ruck.
End in COT
Location: Paddock
Date: 2020-12-30
Weather: 40 and Clear
Q: Lansbury
PAX: 3 – Lansbury, Boo Boo, Zebra
Warm-O-Rama
Rucked. Watched Boo Boo stretch.
Tha Thang
≈2 mile ruck with PT half time and 10 minute EMOM finish of 10 Merkins and 10 Squats with ruck.
End in COT
Location: Paddock
Date: 2020-12-04
Weather: 44 with light rain.
Q: Lansbury
PAX: 3 – Lansbury, Whitewall, Weird Science
Warm-O-Rama
Weird Science took us through 20 SSH. YHC took us through 20 Imperial walkers and stretches.
Tha Thang
Pyramid of Pain:
10 Walkout merkins
30 LBCs
50 Squats
25 HR Merkins
100 Overhead claps
10 Minute EMOM: 10 Ruck plate swings + 10 Ruck plate curls + 10 Ruck plate overhead presses
Two Rounds: 10 Pull-ups X 20 Big Boy Sit-ups X 10 Bench Dips X 40 Flutter Kicks w/ruck plate
Plate work finish.
End in COT
Location: Gridlock
Date: 2020-11-17
Weather: 40s and clear.
Q: Lansbury
PAX: 19 – Ping, Incognito, Wally World, Lincoln Log, Toto, 49er, Purple Rain, Raquel, Oshag, Muck, Possum, Mister Slate, Sous Vide, Santa’s Little Helper, Animal Style, Zebra, Joella , Bear Claw, Lansbury
Warm-O-Rama
Mosey to the playground.
Tha Thang
Tabata Barre (4 x 4 of 40/sec work 20/sec rest)
Rhythm Barre Squat + Overhead Clap
Side Barre Raise + Arm Raise
Barre squat + hug
Double Tap Curtsey Lunge
Pyramid of Pain:
1:00 – 25 Saturday Nights
2:00 – 25 Saturday Nights + 25 Hand Release Merkins
3:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s
4:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s + 40 Skater Hops
4:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s + 40 Skater Hops + 25 Burpess
Mosey back to base.
End in COT
Location: Paddock
Date: 2020-11-13
Weather:
Q: Lansbury
PAX: 5 – Lansbury, Mister Slate, Whitewall, Raquel, Weird Science
Warm-O-Rama
Mosey around parking lot. 20 SSH. OYO stretching.
Tha Thang
100 Plank Jacks
100 LBCs
100 OHC
75 Squats
75 Merkins
25 Big Boy Sit-ups
25 Squat Jumps
Dip when directed to start wearing purple by our favorite gypsy punk rockers.
End in COT
Location: Gridlock
Date: 2020-10-26
Weather:
Q: Lansbury
PAX: 16 – Pom Pom, Purple Rain, Wally World, Backdoor, Toto, Possum, Santa’s Little Helper, Oshag, Zebra, Sous Vide, Axeman, Weird Science, Lansbury, Mister Slate, Boo Boo, Dot Matrix
Warm-O-Rama
Move.
Tha Thang
Ruck circuit with sandbagged tables overhead and three PT stations.
5 minute EMOM finish of Burpees and LBCs
End in COT
Location: Gridlock
Date: 2020-10-20
Weather: 60 and almost raining
Q: Lansbury
PAX: 18 – Lansbury, Lincoln Log, Weird Science, Incognito, Mister Slate, Purple Rain, TLC, Boo Boo, Sous Vide, Oshag, Santa’s Little Helper, Ping, Animal Style, Possum, Splash Down, Wally World, Muck, Toto
Warm-O-Rama
SSH and Stretching
Tha Thang
Bear crawl the length of the parking lot. PAX stopped every two parking spaces to perform 2 Burpees (≈60 Burpees).
1/4 Mile run.
PAX practiced cadence counting 30 SSH hops.
Crab walk/Lunge Walk back, stopping every two spaces to perform hand release/CrossFit Merkins.
End in COT
Location: Gridlock
Date: 2020-09-22
Weather: 47° Crisp
Q: Lansbury
PAX: 13 – Lansbury, Zebra, Incognito, Sous Vide, Possum, Wally World, Oshag, Santa’s Little Helper, Raquel, Muck, 49er, Mister Slate, TLC
Warm-O-Rama
Grab coupons and mosey to football field.
Tha Thang
100 Meter Coupon Farmer Carry
100 Meter Run
100 Meter Coupon Front Carry
100 Meter Run
100 Meter Coupon Farmer Carry
100 Meter Run
100 Meter Lunge Walk
100 Meter Run
Rinse and Repeat until 6:07 AM.
Return to base for Yoga finish.
End in COT
Location: Paddock
Date: 2020-09-11
Weather:
Q: Lansbury
PAX: 7 – TLC, Lansbury, Duggar, Zebra, Oshag, Whitewall
Warm-O-Rama
See attached.
Tha Thang
See attached.
End in COT
Location: Foxhole
Date: 2020-08-29
Weather: Light rain and 70s
Q: Lansbury
PAX: 7 – Lansbury, TStark, Animal Style, Raquel, Sparky, Weird Science, Sushi
Warm-O-Rama
IC – SSH, CHS, Hillbillies, Frankensteins, runners stretch, arms stretches.
Dynamic Leg Stretching.
Tha Thang
The Mogadishu Mile
1 mile run
25 Overhead Presses
50 Coupon Curls
75 Bent Over Rows
100 Walking Lunges
25 yard Sprint & back
100 Merkins
25 yard Sprint & back
100 Air Squats
75 Overhead Presses
50 Coupon Curls
25 Bent Over Rows
1 Mile Run
PAX pushed themselves as a team and came close to completion. We have a benchmark.
Thank you F3LOUISVILLE’s Wide Right for the format.
End in COT
Location: Gridlock
Date: 2020-08-25
Weather:
Q: Lansbury
PAX: 11 – Lansbury, Possum, Incognito, Boo Boo, 49er, Sous Vide, Oshag, Raquel, Zebra, Muck, Axeman
Warm-O-Rama
PAX enjoyed Lansbury’s beautiful voice as it led a classic warm-up IC.
Tha Thang
1/4 mile mosey.
3 step ladder: 20 Squats, 40 Shoulder taps, and 50 Big Boys
1/3 mile mosey
Table Talk: Two groups of pax carried a picnic table down and back across the parking lot. 3 rounds with PT between. Final round concluded with 2×10 team shoulder press using the picnic table.
1/4 mosey back to base.
End in COT
Location: Gridlock
Date: 2020-08-24
Weather: Muggy and 70s
Q: Lansbury
PAX: 9 – Lansbury, Sous Vide, Possum, Axeman, Oshag, Muck, Toto, Boo Boo, Santa’s Little Helper
Warm-O-Rama
Ruck and circle back for Oshag.
Tha Thang
Ruck. PT on the hill. Ruck. PT. Ruck.
Calf raises, curls, overhead press, single arm rows, dead lifts, Saturday nights, flutter kicks, squats.
End in COT
Location: Foxhole
Date: 2020-08-01
Weather: 70s and Muggy
Q: Lansbury
PAX: 10 – Lansbury, Mule, Sushi, Ollie, 49er, Zebra, Sparky, TStark, Ricky Bobby, Weird Science
Warm-O-Rama
PAX got loose absent gin and juice
Tha Thang
Tabata: 6 exercises, 4 rounds each. 45 seconds of work. 15 seconds rest. 30 seconds rest between exercises.
Mosey to two cone courses chock full of silly exercises.
10 minute EMOM
Talking Heads prevailed with some Pilates movements to strengthen the PAX’s super weak hips and surprisingly vulnerable knees.
Bell Curve Prevailed.
End in COT
Location: Paddock
Date: 2020-07-31
Weather: 69 and overcast
Q: Lansbury
PAX: 4 – Lansbury, Duggar, Whitewall, Zebra
Warm-O-Rama
Mumbled.
Tha Thang
Rucked while mumbled.
PAX discussed regular business stuff.
End in COT
