Location: Gridlock
Date: 2020-07-28
Weather: Muggy
Q: Lansbury
PAX: 9 – Lansbury, Santa’s Little Helper, Oshag, Boo Boo, Lincoln Log, Muck, Raquel, Sous Vide, Axeman
Warm-O-Rama
SSH, AV, CHS, Frankensteins, butt kickers
Tha Thang
With ruck, five rounds of:
20 Merkins
10 Squats
10 Curls
10 step back lunges
10 Single arm rows
20 overhead presses
5 squat presses
10 glute bridges.
1/4 mile ruck between rounds.
5 minutes of hip and core training. 20 movements per exercise.
End in COT
Location: The Station
Date: 2020-07-11
Weather: Beautiful
Q: Lansbury
PAX: 13 – Lansbury, Faceplant, Just Cause, Toto, Lincoln Log, Duggar, Triceratops, Zebra, Sparky, Oshag, Boo Boo, Ricky Bobby, Weird Science
Warm-O-Rama
Today marks the beginning of a new era in F3 Lexington history. Well, not really today, but 5 days ago when The Station AO actually began. So 5 days ago in the past marked the beginning of F3 Lexington’s new awesome AO, that is now being commemorated officially with a belated backblast to affirm that this event did, in fact, occur.
Pax began rolling in, 5 days ago, to check out the newest location on the East side of Lexington in the parking lot of Crossroads Church on Todd’s Rd. A newly planted flag marked the spot and our fearless leader, Lansbury, held the first Q of this long awaited AO.
With the anticipation of teaching our newest brethren of the East side the ways of F3, Lansbury discussed the 5 core principles of F3 for the first of many times through the beat-down, then proceeded to lead 30 minutes of cadence counting exercises with the fastest cadence known to man and multiple mosey’s around the building. I would recount the various cadence exercises performed that morning, but due to the speed at which they were administered and the fact that this was 5 days ago (did I mention that before?) those details seem unnecessary.
Tha Thang
The main Thang for today was a traditional F3 beat-down of Dora 1-2-3….4?
Pax paired up to complete the reps assigned, trading off running and reps while our fearless Q ran around taking really cool pictures for social media.
100 Merkins
200 Plank Jacks
300 Squats
400 LBC’s
After the Dora we moseyed back to the flag and proceeded to name our FNG’s. Welcome to Just Cause and Faceplant! Coffeeteria and fellowship followed in the parking lot after.
All jokes aside, Lansbury rocked out the first Q for The Station! We’re excited to get this AO rolling!
End in COT
Location: Gridlock
Date: 2020-07-06
Weather: 72° and muggy
Q: Lansbury
PAX: 13 – Possum, Toto, Anklet, Lansbury, Sous Vide, Muck, Axeman, Duggar, Triceratops, Weird Science, Lincoln Log, Zebra, Boo Boo
Warm-O-Rama
Name o Rama and principles
Tha Thang
2.24 mile ruck + 11s on hill (Merkins & Lunges with bear Crawl up and crawl bear down).
Welcome Toto!
End in COT
Location: Gridlock
Date: 2020-06-30
Weather: 69°
Q: Lansbury
PAX: 5 – Possum, Lansbury, Muck, Sous Vide, Raquel
Warm-O-Rama
1/4 mile mosey + stretch + 1/4 mile mosey to shelter
Tha Thang
10 minute EMOM: 5 pull-ups/chin-ups & 10 Merkins
21 minute pyramid of pain:
25 (150) Squats
25 (125) Big Boys
25 (100) Step ups
25 (75) flutter kicks
25 (50) Merkins
25 Shoulder Shrugs
1/4 mosey back to base.
End in COT
Location: Gridlock
Date: 2020-06-22
Weather: 70 and muggy
Q: Lansbury
PAX: 8 – Lansbury, Possum, Boo Boo, Sous Vide, Duggar, Triceratops, Axeman, Muck
Warm-O-Rama
Go.
Tha Thang
1 mile ruck. PT. 1 mile ruck.
Jess.
End in COT
Location: Gridlock
Date: 2020-06-02
Weather: 68 and clear
Q: Lansbury
PAX: 7 – Lansbury, Oshag, Possum, Muck, Raquel, Incognito, Sous Vide
Warm-O-Rama
Mosey to court
Tha Thang
Each pax represented a movement and # of reps.
We spun the bottle.
End in COT
Location: Q Stream Virtual AO
Date: 2020-04-28
Weather: 50s and Clear
Q: Lansbury
PAX: 5 – Bagman, Boo Boo, Genesis, Lansbury, Muck
Warm-O-Rama
Dynamic warm-up
Tha Thang
1 min: 20 Lunges
2 min: 20 Lunges + Squats
3 min: 20 Lunges + Squats + Merkins
4 min: 20 Lunges + Squats+ Merkins + Grapplers
5 min: 20 Lunges + Squats + Merkins + Grapplers + Star Jumps
1 min: 12 Burpees
2 min: 12 Burpees + 20 Mt. Climbers
3 min: 12 Burpees + 20 Mt. Climbers + 50 Flutter Kicks
4 min: 12 Burpees + 20 Mt. Climbers + 50 Flutter Kicks + 30 Pickle Pumpers
5 min: 12 Burpees + 20 Mt. Climbers + 50 Flutter Kicks + 30 Pickle Pumpers + 20 Star Jumps
6MoM + Pilates
Shout-out to CSPAN and the Mid-Atlantic HIMs who showed out with some brotherly love.
End in COT
Location: Q Stream Virtual AO
Date: 2020-04-21
Weather:
Q: Lansbury
PAX: 5 – Zebra, Boo Boo, Bagman, 49er, Lansbury
Warm-O-Rama
Grab your ruck sack and throw some weight in it. Dial up the Q Stream channel
Tha Thang
5 pax did the first F3 Lexington KY Virtual Ruck. Each pax walked around their own neighborhood or path of choice.
We had a great time talking in the gloom: we talked all the food spots we love and miss, crazy squirrel stories, and lots more food conversation
Each pax got in somewhere around 2.5-3.5 miles.
We’re planning to add in some more Virtual Ruck’s and would encourage other pax to join in!
End in COT
Location: Q Stream Virtual AO
Date: 2020-04-15
Weather:
Q: Lansbury
PAX: 3 – Lansbury, Bagman, Boo Boo
Warm-O-Rama
Dynamic warm-up
Tha Thang
10 minute alternating set EMOM. 9 exercises with variable ranges, 3 and 2 rounds.
End in COT
Location: Q Stream Virtual AO
Date: 2020-03-30
Weather: Landline
Q: Lansbury
PAX: 3 – Zebra, Lansbury, Bagman
Warm-O-Rama
Classic F3 dynamic warm-up
Tha Thang
Modified 11s (5-11 reps)
Lateral Hand Walk Merkins | Lateral Line Touches | Squat Jumps
Tabata: 30/10 x 4
Alternating Plank & Downward Dog
LBCs
Overhead Claps/Straight Arm Twist
180 Squat Jumps
Flutter Kicks
10 Merkins
End in COT
Location: Q Stream Virtual AO
Date: 2020-03-26
Weather: Fiber Optic
Q: Lansbury
PAX: 4 – Uncle Eddie, Ferdinand (DR), Ricky Bobby, Lansbury
Warm-O-Rama
Typical F3 Warm-up
Tha Thang
10 rounds of the following:
25 Merkins | Squats | LBCs | Flutter Kicks (1=1)
100 overhead claps
100 straight arm hand flips
End in COT
Location: Q Stream Virtual AO
Date: 2020-03-24
Weather: Digital
Q: Lansbury
PAX: 4 – Lansbury, Zebra, Genesis, Lincoln Log
Warm-O-Rama
A Hodge podge of typical F3 Warm-ups
Tha Thang
11s substituting lateral line touches and plank for running.
5 minute EMOM of 10 Merkins, LBCs, and Grapplers
End in COT
Location: Q Stream Virtual AO
Date: 2020-03-23
Weather: Fiber Optic
Q: Lansbury
PAX: 5 – Uncle Eddie, Lansbury, Duggar, Triceratops, Lincoln Log
Warm-O-Rama
SSH, Frankensteins, Walkout Merkins, Arm Stretches, yoga stretch, Copperhead squats
Tha Thang
10 exercise tabata: 4×40 sec work, 10 second breaks, 20 seconds between rounds.
Mountain Climbers
3 position squats
Flutter Kicks
Shoulder Taps
Overhead Claps
LBCs
Catalinas
Jump Squats
Am Hams
Merkins | Freddy Mercury’s | curtsey lunges | Burpees
End in COT
Location: Paddock
Date: 2020-03-11
Weather:
Q: Lansbury
PAX: 6 – Lansbury, Whitewall, Cherub, Duggar, Weird Science, Raquel
Warm-O-Rama
Warm-up
Tha Thang
Pax performed an 11 on the 500ft hill. Shoulder tap Merkins and big boys.
5 minute wall work. Alternating 30 sec wall sits and 30 sec plank.
End in COT
Location: Gridlock
Date: 2020-03-09
Weather: 48° and Clear
Q: Lansbury
PAX: 4 – Lansbury, Sous Vide, Zebra, Madoff
Warm-O-Rama
1/4 run around lot while we waited for Madoff and Zebra to trickle in.
Mosey to playground + 15 SSH + OYO Stretches
Tha Thang
Tabata: 40/10 x 4 each
Pistol Squats
Merkins
Mountain Climbers
Inverted Rows
Big Boy Sit-ups
Ab rollouts
Pull-up
Mosey back to base
30 LBCs
30 Freddy Mercury’s
End in COT
Location: Paddock
Date: 2020-02-19
Weather: 31° and clear
Q: Lansbury
PAX: 5 – Duggar, Weird Science, Whitewall, Zebra, Lansbury
Warm-O-Rama
Mosey + OYO Stretches
Tha Thang
PAX went on a run with two stations of work.
After encountering a trash panda, PAX explored their way counter clockwise around the playground… Somehow without any play.
PAX finished with wall work that would make Lil John blush.
End in COT
Location: Gridlock
Date: 2020-02-15
Weather: 15° and Clear
Q: Lansbury
PAX: 19 – Alfalfa, Ding Dong, Ping, Raquel, Bagman, Muck, Juul, Weird Science, Sparky, Zebra, Incognito, Radio, Stapler, Ronaldo, Sous Vide, Axeman, Lansbury, Hertz, 49er
Warm-O-Rama
Dynamic warm-up + Mosey up the lot
Tha Thang
Tabata: 4 cycles of each exercise—30 sec work, 15 sec rest, and 30 seconds rest between exercise except as noted below.
Mountain Climbers
Copperhead Squats
Catalina Wine Mixers
90 seconds of lunges
Shoulder Taps
LBCs
Carolina Dry Docks
120 seconds of overhead claps
Flutter Kicks
Merkins
Bobby Hurley’s
120 seconds of SSH
10 Minute EMOM of 3 Burpees + 10 Squats
3 minute plank finish
Shout-out to 3 FNGs earning their street cred on day 1.
End in COT
Location: Paddock
Date: 2020-02-14
Weather: 18° and Dusting of snow
Q: Lansbury
PAX: 4 – Lansbury, Whitewall, Weird Science, Cherub
Warm-O-Rama
Dynamic warm-up
Tha Thang
PAX ran 2.5 miles with three stops for bodyweight work.
PAX did a 10 minute coupon EMOM of 10 curls, 10 shoulder presses, and 10 bent over rows.
End in COT
Location: Paddock
Date: 2020-02-07
Weather: 28° with a gentle snowfall
Q: Lansbury
PAX: 4 – Lansbury, Weird Science, Cherub, Whitewall
Warm-O-Rama
Unload tires, load pavers into tires, and belt up.
Tha Thang
2.15 mile Run/Ruck with tires loaded down with pavers and snow.
Station 1: SSH Paver Presses, Iso Lunge Paver Chops, Merkins
Station 2: Tire+Paver Squats, Tire+Paver Curls, Incline Tire+Paver Pulls
Station 3: SSH Paver Presses, LBCs, Handstand Merkins.
March on the grass through the snow, picking up extra weight and resistance.
Mary + Wall Sit Finisher
End in COT
Location: Paddock
Date: 2020-02-05
Weather: 34° with wicked wind
Q: Lansbury
PAX: 4 – Weird Science, Sous Vide, Whitewall, Lansbury
Warm-O-Rama
SSH, Copperhead Squats, Mosey around lot, OYO leg and arm stretches.
Tha Thang
Tabata (35:30 – 96 intervals): 12 sets, 4 30-sec cycles, and 30 seconds rest between sets.
1. Skater hops w/Pavers
2. Am Hams w/Pavers
3. Paver chops with lunge position (switch legs halfway through each cycle)
4. Coupon Iron Cross
5. Pull-ups
6. Bob Hurley’s
7. Hanging Leg Raise
8. Coupon Goblet Squat
9. Coupon Chest Press
10. Bent over coupon row
11. Coupon curls
12. Coupon Squat Press
*Pavers = 10lbs
*Coupons = 38lbs
Glad to have Sous Vide make the trek to Paddock #PaddockRising
End in COT
Location: Paddock
Date: 2020-01-31
Weather: 37°, clear, and dry.
Q: Lansbury
PAX: 4 – Lansbury, Whitewall, Weird Science, Cherub
Warm-O-Rama
Dynamic Warm-up. Mosey around lot. Stretch.
Tha Thang
Round 1:
5 x 40 yard Tire Sprints
5 x 40 yard hop back sprints
2 x 40 yard Bear Crawls w/Tires
15 Manmakers w/Tires
20 Mountain Climbers (2=1)
25 American Hammers
30 Curls w/tires
Round 2:
2 x 40 yard Lunge Tire Pulls
2 x 40 yard Lunge Tire Pulls w/Twist
2 x 40 yard Lateral bear crawls w/Tire
15 Hand Release Merkins
20 Hand Stand Merkins
25 Flutter Kicks (2=1)
30 Hand-to-hand Tire Toss & Catch
Round 3:
10 x 40 yard Tire Sprints
30 Leg Raises w/Tire Overhead
20 Standing Rows w/Tire
1 Min Wall Sit w/Tire
1 Min Overhead Tire Press AMRAP
Thank you to White Wall for putting together tires 2.0. Great to see Weird Science on a school day. #PaddockRising
End in COT
Location: Gridlock
Date: 2020-01-27
Weather: 41° and damp
Q: Lansbury
PAX: 6 – Lansbury, Oshag, 49er, Madoff, Axeman, Sous Vide
Warm-O-Rama
Mosey to court and dynamic warm-up
Tha Thang
8-24s
24—Bob Hurley’s
1—Full Court Line Drill
24—Hand Release Merkins
1—Full Court Line Drill
24—Leg Lunges
1—Full Court Line Drill
24—Line Touches
1—Full Court Line Drill
24—Shoulder Merkins
1—Full Court Line Drill
24—Mountain Climbers (2 is 1)
1—Full Court Line Drill
24—Flutter Kicks (2 is 1)
1—Full Court Line Drill
24—Foot Fires
1—Full Court Line Drill (8 Total)
(3-Peat)
5—Burpees for Kobe’s NBA titles
13—Merkins for Gianna
81—SSH/Seal Claps for the 2nd highest scoring NBA game
60—Dips/Squats for the most points in a final NBA career game
5-Min GOAT Yoga Flow
81-Big Boy Sit-ups in overtime
Thankful for today, it isn’t a given.
End in COT
Location: Paddock
Date: 2020-01-22
Weather: 17° | Clear | Wind 4 mph
Q: Lansbury
PAX: 4 – Lansbury, Cherub, Whitewall, Boo Boo
Warm-O-Rama
Jog in place, butt kickers, high knees, warm-up lap, OYO arm stretches, yoga flow leg stretches.
Tha Thang
11s: Pull-ups (Shelter) and Donkey Kicks (Playground)
Mosey to hill base>>>50 Air Squats>>>Mosey up hill to splash pad side>>>25 Grapplers, 25 Flutter Kicks (2 is 1)>>>mosey to playground side>>>25 Merkins, 25 Hand Release Merkins, 50 Shoulder Taps>>>Mosey to hill base>>>30 curtsey lunges>>>mosey up hill.
5 minutes of pilates to finish.
End in COT
Location: Gridlock
Date: 2020-01-13
Weather: Clear and Cool
Q: Lansbury
PAX: 5 – Lansbury, Incognito, Boo Boo, Sous Vide, Axeman
Warm-O-Rama
SSH, 13 Walkout Merkins, Lateral Line Touches, Pigeon Pulls, Mosey, OYO arm stretches
Tha Thang
Modified 10-minute Nickel & Dimes: 5 Burpees & 5 Box Jumps EMOM.
.25 lap around parking lot—walking lunge down side slope, run along road, Sprint up opposite slope, mosey to shelter.
Tabata: 6 exercises, 30 seconds work & 10 rest for 4 rounds. 30 seconds rest between exercises.
Coupon Chest Press, Mountain Climbers, Air Squats, Grapplers, Wall Sits, Curls.
Bonus Round of 40 two count flutter kicks IC
End in COT
Location: Paddock
Date: 2020-01-08
Weather: Cold and Windy
Q: Lansbury
PAX: 2 – Lansbury, Cherub
Warm-O-Rama
Mosey around lot, dynamic warm-up, lateral line touches, OYO leg and arm stretches.
Tha Thang
PAX performed an 11 at the hill. Catalina Wine Mixers at the bottom and burpees/core work at the top.
PAX covered 1.8 miles total on the hill. Majority of the time, PAX hauled coupons up and down to simulate our children. PAX took an intermission to run the hill and elevate heart rates.
Finished with brief HIIT using pavers.
End in COT
Location: Gridlock
Date: 2020-01-06
Weather: 31 and clear
Q: Lansbury
PAX: 6 – Boo Boo, Zebra, Sous Vide, 49er, Axeman, Lansbury
Warm-O-Rama
Mosey, SSH, Walkout Merkins, Runner’s Yoga Stretche, Hinged arm circles, OYO arm stretching.
Tha Thang
12 Exercises: 4 rounds of each exercise. 30 seconds of work. 10 seconds of rest between rounds. 30 seconds rest between exercises.
Skaters, Coupon Shoulder Press, Grapplers, Lateral Crossover Merkins, High Toe Taps, Coupon Chest Press, Star Crunches, Dip Toe Taps, Mountain climbers, Coupon Curls, American Hammers, Burpees.
*15 Big Boy Sit-up bonus round
**Coupons = 38 lbs.
End in COT
Location: Paddock
Date: 2020-01-03
Weather: 50 with rain
Q: Lansbury
PAX: 2 – Lansbury, Whitewall
Warm-O-Rama
High Knees, Butt Kickers, Walkout Merkins, Yoga Stretches, OYO Leg and Arm Stretches
Tha Thang
12 exercise Tibata. 4 rounds per exercise—30 seconds of work, 10 seconds of rest, 30 second break between exercises.
Exercises: Skaters, Lateral Hand Walk Merkins, Overhead Press, Bent Over Row, Crossbody Leg Extension Touches, Alternating Coupon Cardio Work, High Toe Taps, Man-makers, Big Boy Sit-ups, American Hammers, Chest Press, mystery exercise.
3 minute ab burner finish
End in COT
Location: Gridlock
Date: 2019-12-16
Weather: 36 and wet
Q: Lansbury
PAX: 6 – Boo Boo, Incognito, Madoff, 49er, Sous Vide, Lansbury
Warm-O-Rama
Mosey | Run In Place | Grass Grabbers | SSH | Butt Kickers | High Knees
Tha Thang
Tabata: Eight 4-cycle sets. 40/sec work, 15/sec rest, 30 breaks between sets.
Set 1: Box Jumps
Set 2: Bent Over Rows
Set 3: Kick Throughs (Spider Kicks)
Set 4: Skaters
Set 5: Ab Round: Flutter Kicks, LBCs, Plank, Kneebos
Set 6: Bicep Curls
Set 7: Merkin Round: Hand Release Merkin, Wide Merkins, Derkins, Diamond Merkins
Set 8: Squat Jump
7-minute yoga and pilates finish.
End in COT
Location: Paddock
Date: 2019-12-11
Weather: 23 degrees—Crisp and Clear.
Q: Lansbury
PAX: 5 – Troll, Whitewall, Lansbury, Boo Boo, Incognito
Warm-O-Rama
Run in place | High Knees | Butt Kickers | Mosey around lot | Arm Circles | Grass Grabbers | Copperhead Squats | SSH | OYO Arm Stretches
Tha Thang
8 Set Tabata with 4 Cycles 40 sec cycles per set, 10 sec rests btwn cycles, and 20 sec rests btwn sets (27:40).
Set 1 Pull-ups | Set 5 High Steps
Set 2 Leg Raises. | Set 6 Plank Jack Merkins
Set 3 Shoulder Tap Merkins | Set 7 SSH
Set 4 Street Fighters. | Set 8 Air Squats
Mosey down hill. 560 foot jailbreak up hill.
Mary: 3-minute plank and 20 Flutter Kicks (IC)
Great to see Boo Boo going strong and to welcome Troll to his first F3 workout.
End in COT
Location: Paddock
Date: 2019-11-27
Weather: 50 with intermittent rain
Q: Lansbury
PAX: 9 – Lansbury, Lincoln Log, Sous Vide, Booboo, Whitewall, Duggar, Cherub, Weird Science, Count Chocula
Warm-O-Rama
Run in place
SSH
Grass Grabbers
Arm Stretches
Yoga stretches
Mosey
Tha Thang
12 stations: Four 30-second rounds with 10-second rests. 30-seconds to switch stations after completion of four rounds. No more than 2 PAX per station. PAX completed 9 stations in time.
Squat Curls
Foot Fires
Zero Gravity Mountain Climbers
Dips
Merkins
Big Boy Sit-ups
Squat press
Squat Jumps
Donkey Kicks
Plank Jack’s
Derkins
Pull-ups
3-minute Mary finish.
Hipster Playlist:
Flux Pavilion “I Can’t Stop”
Rise Against “Satellite”
Beartooth “One More”
Beartooth “Messed Up”
Atreyu “In Our Wake”
Fall Out Boy “My Songs Know What You Did In The Dark”
Limp Bizkit “Rollin”
Muse “Map of the Problematique”
Linkin Park “Papercut”
Beartooth “Threat to Society”
Twenty One Pilots “Ride”
End in COT
Location: Gridlock
Date: 2019-11-25
Weather: 36 and clear
Q: Lansbury
PAX: 7 – Zebra, Lansbury, Axeman, Sous Vide, 49er, Lincoln Log, Incognito
Warm-O-Rama
Run in place, butt kickers, high knees
Grass Grabbers
Hinged arm circles
Arm Stretches
Mosey
Tha Thang
Three rounds of 10-minute Nickel and Dimes (EMOM)
5 Hand Release Merkins and 10 Zero Gravity Mountain Climbers per round.
.25 mile run.
10 Dips and 10 American Hammers per round.
.25 mile run.
5 Donkey Kicks and 10 coupon curls per round.
2 minutes of Archuletas
PAX enjoyed heart pumping classical tunes.
End in COT
Location: Paddock
Date: 2019-11-20
Weather: 42 and damp
Q: Lansbury
PAX: 5 – Atlas (DR), Lansbury, Cherub, Duggar, Incognito
Warm-O-Rama
Run in place
SSH IC
Grass Grabbers IV
Bent over arm circles IC
Frankensteins
Pidgeon Pulls
OYO Arm Stretches
Mosey to picnic shelter
Tha Thang
Three 10 minute rounds of Nickel and Dimes. Each round consists of two exercises, 5 reps of one exercise and 10 reps of the other exercise. PAX performed 15 total repetitions each minute for 10 minutes. Except, PAX performed 10 reps of each exercise in for round two.
Round 1: 5 pull-ups & 10 Air Squats totaling 50 pull-ups and 100 air Squats over a ten minute period.
Round 2: 10 dips & 10 Big Boy Sit-ups totaling 100 dips and 100 big boy sit ups over a ten minute period.
Round 3: 5 Catalina Wine Mixers & and 10 Plank Jack’s over a ten minute period totaling 50 CWMs and 100 Plank Jacks.
Next, PAX performed Archuletas cued by the hipster joint “Go Go” by Matt and Kim.
Three minutes of Mary.
Two minute Yoga finish with 5 Merkin bonus.
Techno Hipster Dance Party Mix:
Muse “Map of the Problematique”
Fatboy Slim “Weapon of Choice”
Justice “Genesis”
The Glitch Mob “Can’t Kill Us”
The Glitch Mob “Warrior Concerto”
Ratatat “Seventeen Years”
Fatboy Slim “Praise You”
Woodkid “Run Boy Run”
End in COT
Location: Paddock
Date: 2019-11-13
Weather: 13 degrees | clear, crisp, and with a full moon illuminating the snow covered bluegrass.
Q: Lansbury
PAX: 5 – Cherub, Whitewall, Duggar, Lansbury, Incognito
Warm-O-Rama
Run in place – Reviewed Disclaimer and Core Principles
20 SSH IC
20 Copperhead Squats IC
15 Grass Grabbers IV
Frankensteins and Pidgeon Pulls
20 Lateral slides with squat touch
Tha Thang
2.08 mile run with 5 stops
[2 is 1]
Stop 1: 20 Plank Jacks IC
Stop 2: 20 Mountain Climbers IC
Stop 3: 30 Air Squats IC
Stop 4: 20 Mountain Climbers IC
Stop 5: 20 Plank Jacks IC
Hill Sprints: 3 x 250 foot accelerating sprints
5 Minutes of Mary
Welcomed FNG Cherub to the group. We look forward to unearthing Cherub’s entire discography and enjoying the benefit of his royalties.
End in COT
Location: Gridlock
Date: 2019-11-04
Time: 05:30 am
Weather: 34 and clear
Q: Lansbury
PAX: 4 – Lansbury, Sous Vide, Zebra, Incognito
Warm-O-Rama
SSH | Grass Grabbers | Arm Circles with hinge | Michael Phelps
Mosey .10 mile up to coupons.
Tha Thang
11s:
10 Squat Presses >>>>mosey>>>>1 Burpee(s)>>>>mosey>>>> 9 Squat Presses>>>>mosey>>>>2 burpees>>>continue until PAX fully tip the scales…in favor of Monday.
Circuit:
10 Merkins, Bentover Rows, Curls, Chest Presses
Coupon Carry
20 Mountain Climbers, Plank Jacks, Squat Jumps, Star Jumps
Coupon carry
15 Merkins, Bentover Rows, Curls, Chest Presses
Coupon carry
15 Mountain Climbers, Plank Jacks, Squat Jumps, Star Jumps
Coupon carry
20 Merkins, Bentover Rows, Curls, Chest Presses
Return coupons, and .10 mile mosey to base.
10 Mountain Climbers, Plank Jacks, Squat Jumps, Star Jumps
5 minute Yoga Finish
During 11s: PAX performed 55 movements of each exercise and ran 1 mile.
During Circuit: PAX performed 45 movements of each exercise, and carried the coupon .2 miles.
End in COT
Location: Paddock
Date: 2019-10-23
Time: 05:30 am
Weather: 40s and clear
Q: Lansbury
PAX: 2 – Handshake (DR), Incognito
Warm-O-Rama
.15 mile run
Michael Phelps
Arm Circles
Arm stretches
Leg stretches
Copperhead Squats (IC)
SSH (IC)
Tha Thang
Round 1:
5 Coupon Curls
5 Plank Jacks
5 Big Boys/WW2 with 7lb pavers
5 Merkins with 7lb pavers
5 Movements of Air Squat, Curl, and overhead press with 7lb pavers
5 Movements of Front arm raise into overhead clap with 7lb pavers
.23 mile hill run
Round 2:
10 Coupon Curls
10 Plank Jacks
10 Big Boys/WW2 with 7lb pavers
10 Merkins with 7lb pavers
10 Movements of Air Squat, Curl, and overhead press with 7lb pavers
10 Movements of Front arm raise into overhead clap with 7lb pavers
.23 mile hill run
Round 3:
15 Coupon Curls
15 Plank Jacks
15 Big Boys/WW2 with 7lb pavers
15 Merkins with 7lb pavers
15 Movements of Air Squat, Curl, and overhead press with 7lb pavers
15 Movements of Front arm raise into overhead clap with 7lb pavers
.23 mile hill run
Round 4:
20 Coupon Curls
20 Plank Jacks
20 Big Boys/WW2 with 7lb pavers
20 Merkins with 7lb pavers
20 Movements of Air Squat, Curl, and overhead press with 7lb pavers
20 Movements of Front arm raise into overhead clap with 7lb pavers
.23 mile hill run
Round 5:
25 Coupon Curls
25 Plank Jacks
25 Big Boys/WW2 with 7lb pavers
25 Merkins with 7lb pavers
25 Movements of Air Squat, Curl, and overhead press with 7lb pavers
25 Movements of Front arm raise into overhead clap with 7lb pavers
.23 mile hill run
Round 6:
30 Coupon Curls
30 Plank Jacks
30 Big Boys/WW2 with 7lb pavers
30 Merkins with 7lb pavers
Great coffeeteria provided by Incognito afterward.
End in COT
Location: Gridlock
Date: 2019-10-19
Time: 07:00 am
Weather: 40s—cool and crisp.
Q: Lansbury
PAX: 21 – Brutus, Outnumbered , Erector, Axeman, Absolutely, 49er, Zebra, Giggles, Lansbury, Hairball, Mr. Hand, Radio, Hertz, Stapler, Ricky Bobby, Sous Vide, Oshag, Incognito, Lincoln Log, Barney Fife, Red Flanders
Warm-O-Rama
Run in place, arm circles, Michael Phelps.
Tha Thang
100 Imaginary jump ropes
100 Toe taps
100 SSH
100 Lateral Line Hops
100 Lunges
100 Air squats
100 sit-ups
100 flutter kicks
100 American Hammers
100 Crunches
Mosey to coupons
100 Chest presses
100 overhead press
.4 mile run
20 Merkins IC
20 Dolly’s IC
1 minute of Shoulder Taps
Thanks to the support of many people, we raised $1,190 to benefit Ampersand Sexual Violence Resource Center of the Bluegrass.
PAX enjoyed a celebratory coffeeteria on site with donuts and juice.
End in COT
Location: Gridlock
Date: 2019-10-07
Time: 05:30 am
Weather: 58 with rain
Q: Lansbury
PAX: 3 – Lansbury, Incognito, Zebra
Warm-O-Rama
PAX welcomed unofficial FNG Trash Panda at base.
Mosey up to the shelter for a very OYO warm-up complete with: high knees, butt kickers, arm circles, crossbody and overhead shoulder stretches, line hops, Michael Phelps, leg stretches.
Tha Thang
Three rounds of chest: 5-10-15 reps
Merkin
Derkin
irkin
Iso Merkin + hold
Lateral walk Merkin
Merkin w/shoulder tap
Three rounds of leg: 10-15-20 reps
Air Squats
Copperhead Squats
Lunges
Curtsy lunges
Step ups
Wall sit
Two rounds of arms and shoulders (coupons): 10-15 reps
Shoulder shrugs
Curls
Overhead press
Bent over row
Seated dips
Overhead clap
Finish:
1.5 mins of Archuleta’s (20 on, 10 off)
45 seconds of Wall sits
30 Big boy sits ups
End in COT
Location: Gridlock
Date: 2019-09-23
Time: 05:30 am
Weather: 60s, cloudy, and clear.
Q: Lansbury
PAX: 5 – Axeman, Madoff, 49er, Incognito, Lansbury
Warm-O-Rama
Run in place
20 SSH (IC)
Michael Phelps (OYO)
Arm Circles, big and little in both directions (OYO)
Cross-body arm stretch (OYO)
Overhead arm and shoulder stretch (OYO)
50 Toe taps (OYO)
30 Imaginary jump ropes (OYO): Both, Left, and Right legs.
Dynamic warm-up of Frankenstein’s, Quad stretch, and Pigeons
Tha Thang
Mosey long way up parking lot to retrieve coupons
Four Corners Escalator (modified): PAX ran .25-mile laps around parking lot with four workout stations.
Lap 1: 5 man makers w/coupon | 10 burpees | 15 Merkins | 20 mountain climbers
Lap 2: 10 man makers w/coupon | 15 burpees | 20 Merkins | 25 mountain climbers
Lap 3: 15 man makers w/coupon | 20 burpees | 25 Merkins | 30 mountain climbers
Lap 4: 5 coupon curls + overhead press | 10 Big Boy Sit-ups | 15 Air squats | 20 curtsy lunges
Lap 5: 10 coupon curls + overhead press | 15 Big Boy Sit-ups | 20 Air squats | 25 curtsy lunges
Return coupons and mosey to base.
5-minute yoga recovery
End in COT
Location: Gridlock
Date: 2019-09-02
Time: 07:00 am
Weather: 70-bright and clear
Q: Lansbury
PAX: 12 – Absolutely(2.0 FNG), Shrimp Mate(FNG), Lansbury, Madoff, Zebra, Reese’s, Duggar, Triceratops, Ricky Bobby, Weird Science, Oshag, 49er
Warm-O-Rama
Arm Circles (Big and Little, alternating direction).
Michael Phelps
20 SSH (IC)
15 Grass Grabbers (IC)
15 Copperhead Squats (IC)
50 Toe Taps
50 Lateral Line Hops
25 Imaginary Jump Ropes
25 L-leg Imaginary Jump Ropes
25 R-leg Imaginary Jump Ropes
Mosey to the football field
Tha Thang
PILATES movements, performed with slow pace
40 – Straightened opposite leg + arm tap & raise from kneeling position
40 – Ditto, but switch leg + arm
40 – Kneeling crossbody knee & elbow touches
40 – Ditto, but switch knee and elbow
40 – Plank hold with alternating straightened leg lift
40 – Low plank with alternating toe taps
20 – Slow seat back with curved back
20 – Slow seat back with curved back, alternating arm reach touches
On side bottom leg at 45 degrees:
70 – forward cycle, backward cycle, small circle, other direction, big circle, other direction, Tap-taps front and back.
70 – same, but switch legs
20 supermans
20 planks alternating side to side
FACEOFF: PAX squared off with partner 50 yards apart. PAX performed the first exercise with coupon. PAX overhead carries coupon 25 yards and help coupon overhead until partner arrived to faceoff with them. PAX performed second exercise, without coupon. PAX returned to starting position with coupon overhead. PAX performed next set.
25 toe raises > overhead carry > faceoff with 5 Burpees > overhead carry back.
25 squats > overhead carry > faceoff with 10 Merkins > overhead carry back.
25 shoulder shrugs > overhead carry > faceoff with 20 American Hammers > overhead carry back
25 curls > overhead carry > faceoff with 30 lunges > overhead carry back
25 shoulder presses > overhead carry > faceoff with 40 LBCs > overhead carry back
25 bench presses > overhead carry > faceoff with 50 SSH > overhead carry back
[Ditched overhead carry> PAX bear crawled or lunged 25 yards, with mosey return]
10 toe raises > Bear crawl/Lunges > faceoff with 5 Burpees > mosey back.
10 squats > Bear crawl/Lunges > faceoff with 10 Merkins > mosey back.
10 shoulder shrugs > Bear crawl/Lunges > faceoff with 20 American Hammers > mosey back
10 curls > Bear crawl/Lunges > faceoff with 30 lunges > mosey back
10 shoulder presses > Bear crawl/Lunges > faceoff with 40 LBCs > mosey back
10 bench presses > Bear crawl/Lunges > faceoff with 50 SSH > mosey back
Returned coupons and moseyed back to base.
Two FNGs (Absolutely and Shrimp Mate) welcome!
Name-O-Rama
Shout-out to Oshag for the jams!
End in COT
Location: Gridlock
Date: 2019-08-24
Time: 07:00 am
Weather: 60s—perfect
Q: Lansbury
PAX: 18 – Sheva(FNG), Oshag, Weird Science, Sushi, Red Flanders, Sparky, Radio, Roadtrip, Roll Boog, Ronaldo, 49er, Axeman, Lansbury, Stapler, Zebra, Hanz&Franz, Mr. Hand, Kisses
Warm-O-Rama
Disclaimer | Name-O-Rama | Count
Michael Phelps/Arms (OYO)
20 Side Straddle Hop (IC)
15 Imperial Walkers (IC)
10 Grass Grabbers (IC)
15 Copperhead Squats (IC)
50 Toe Taps (OYO)
50 Imaginary Jump Ropes (OYO)
25 R-leg Imaginary Jump Ropes (OYO)
25 L-leg Imaginary Jump Ropes (OYO)
Mosey to basketball courts
Tha Thang
10 Kentucky fast break – switch directions half way. Oshag slapped the backboard with two hands, making Woody Harrelson proud.
10 Vegas Close Outs – FT, HC, FT, Endline. Jog back.
10 Jump/Squat, Broad jump, Merkin, Sprint length of court
10 Lane Agility Drill — each with two squat jumps. Buddy system for timeliness.
50 Merkins
2 Knockout games. HIMs waiting their turn or knocked out jogged around the basketball court.
6 MoM. PAX picked their poisen.
Mosey to base.
Welcomed FNG now better known as Sheva.
Shared the 5 principles.
Thank you to everyone who tolerated my VQ and taste in music.
End in COT
You must be logged in to post a comment.