Author: Manchild

Location: Birds Nest
Date: 2024-03-14
Weather: Cold

Q: Manchild
PAX: 6 – Manchild, Bootlegger, Lifetime, Sour Mash, Doc Holiday, Quick Match

Warm-O-Rama
Lap and stretches

Tha Thang
EMOM – Every Minute On the Minute
Starting with 12 repetitions
-burpees
-jump squats
-ground to overhead with Coupon
-V-ups

Complete each exercise every minute and rest in remaining time once complete. Increase by one repetition every 4 minutes. We worked for 20 minutes (16 repetitions)

After that we ran stadium steps and did suitcase crunches at the bottom of each lap.

End in COT

Location: Birds Nest
Date: 2024-02-12
Weather: 33

Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger

Warm-O-Rama
Warmup lap around football field and light stretches.

Tha Thang
Pax did various exercises on the football field followed by 40 yard sprints.

End in COT

Location: Birds Nest
Date: 2024-01-08
Weather: 30

Q: Manchild
PAX: 6 – Manchild, Quick Match, Sour Mash, Cousin Eddie, Doc Holiday, Bootlegger

Warm-O-Rama
1 mile run

Tha Thang
Pax did various exercises every ten yards on the football field. The reps counted down by tens every ten yards starting at 100.

End in COT

Location: Birds Nest
Date: 2023-10-12
Weather: 50 and clear skies

Q: Manchild
PAX: 3 – Manchild, Sour Mash, Doc Holiday

Warm-O-Rama
Stretch

Tha Thang
Ruck around track. 2 pax carry 1 coupon each and the last does not carry anything but his ruck. When the coupon carriers need to switch, pax 1- 30 curls, pax 2- 30 air squats, pax 3- hold plank until the other 2 are complete. Than switch coupon carriers and continue for 40 mins

Last 5 minutes we did abs

End in COT

Location: Birds Nest
Date: 2023-08-28
Weather: 62

Q: Manchild
PAX: 6 – Manchild, Quick Match, Bootlegger, Sour Mash, Ground Rod, Doc Holiday

Warm-O-Rama
Run 1 mile on track

Tha Thang
Routes on Football field – PAX rotate routes

Route 1 – sprint 25 yards then 25 curls with coupon
Route 2 – sprint 25 yards then 25 air squats
Route 3 – sprint 25 yards then 10 burpees
Route 4 – sprint 25 yards then 25 mercans
Route 5 – sprint 25 yards then 25 coupon swings
QB – abs

Got through 3 full cycles

50 big boy finisher

End in COT

Location: Birds Nest
Date: 2023-07-06
Weather: 68 and humid

Q: Manchild
PAX: 7 – Bootlegger, Sour Mash, Doc Holiday, Beethoven , Johnny Utah, Quick Match, Manchild

Warm-O-Rama
On your own

Tha Thang
On track:

Sprint 1/4 mile, walk 1/4 mile to halfway point

Pax perform modified Cindy (Lindy) – 5 big boy sit ups, 10 push ups, 15 air squats X3 rounds

Sprint 1/4 mile, walk 1/4 mile back to start

Pax perform modified Cindy (Lindy) – 5 big boy sit ups, 10 push ups, 15 air squats X4 rounds

Caveat- there is a coupon at each lindy station on the track and PAX take turns performing Lindy with the coupon until all PAX have done 1 round of Lindy per lap

End in COT

Location: Birds Nest
Date: 2023-06-29
Weather:

Q: Manchild
PAX: 7 – Golden Shower, Bootlegger, Sour Mash, Doc Holiday, Manchild, Quick Match, Big E

Warm-O-Rama
Side straddle hops, runners stretch, slow squats

Tha Thang
PAX teamed up in pairs. Large tractor tire started on the goal line. One team flipped tire down the field to the other goal line alternating flips while the other PAX did the following:
10- push ups
20- air squats
30- big flutter kicks
40- shoulder taps
50- air squats
40- shoulder taps
30- flutter kicks
20- air squats
10- push ups
PAX ran ahead and did the above workout until the tire made its way to their yard line and then advanced.
We did 600 yards of this then circled up, then sprinted a little, and circled up and did a 10 min abs finisher

End in COT

Location: Gridlock
Date: 2023-04-13
Weather:

Q: Manchild
PAX: 7 – Manchild, Bootlegger, Quick Match, Sour Mash, Linguine, Beethoven , Doc Holiday

Warm-O-Rama
Stretches and deeeeep squats

Tha Thang
Pax followed ManChild with coupon work, then push ups, then up and down stadium steps doing air squats at the bottom. Then a lap around the track holding a coupon in one hand or above the head.
All that X2

Tried our best to honor Jesus

End in COT

Location: Birds Nest
Date: 2023-03-09
Weather: 36

Q: Manchild
PAX: 7 – Beethoven , Bootlegger, Linguine, Sour Mash, Doc Holiday, Quick Match, Manchild

Warm-O-Rama
Lap

Tha Thang
Partnered up: only 1 PAX works at a time
Each station was an 8 minute AMRAP workout, then rotate. The number of reps was per team.

Station 1: 50 coupon goblet squats, 50 deadlifts 95#

Station 2: 40 cleans 95#, 40 KBS 53#

Station 3: 200 single unders jump rope, 20 truck bed up/downs

Station 4: 20 man-makers 30# DBs, 20
sandbag throws over shoulder 50#

**Each PAX also had to row 20 calories per station during their rest period

End in COT

Location: Birds Nest
Date: 2023-02-23
Weather: 60/breezy/mid-cloud cover

Q: Manchild
PAX: 7 – Beethoven , Big E, Linguine, Sour Mash, Bootlegger, Quick Match, Manchild

Warm-O-Rama
Track lap

Tha Thang
On track W/ vest

5 single leg raises (2 is 1)
10 push ups
15 air squats

Run 100 M, walk 100 M
Repeat

We finished ~6 laps

End with vest-off lap
Easy stretch
25 big boy sit ups

End in COT

Location: Birds Nest
Date: 2023-02-13
Weather: 30

Q: Manchild
PAX: 6 – Manchild, Bootlegger, Quick Match, Beethoven , Linguine, Doc Holiday

Warm-O-Rama
Nope

Tha Thang
2.25 miles in kit

End in COT

Location: Birds Nest
Date: 2023-02-02
Weather:

Q: Manchild
PAX: 7 – Quick Match, Linguine, Sour Mash, Bootlegger, Big E, Beethoven , Doc Holiday

Warm-O-Rama
Nah

Tha Thang
Wearing ruck on the track

Walk 200 M
Air squats in cadence, each PAX does 9 goblet squat reps holding coupon until everyone has gone

Walk 200 M
We did variations of ab workouts while each PAX completed the designated coupon workout. I.e.- 20 skull crushers during flutter kicks, 20 KBS during bike, 20 curls during plank hold… etc

We made it 5 laps. The walking was designed to be the rest.

End in COT

Location: Birds Nest
Date: 2022-11-03
Weather: Foggy, moist, brisk

Q: Manchild
PAX: 5 – Manchild, Doc Holiday, Big E, Gru, Quick Match

Warm-O-Rama
On your own

Tha Thang
To Van Morrison Lake Playlist-

One coupon must go on the steps:
5 isles of Stadium steps
10 burpees
4 isles of stadium steps
20 monkey boy squats
3 isles of stadium steps
30 Murkins
2 isles of stadium steps
40 feet up ab slams
1 isle of stadium steps
50 air squats

Then the same thing in reverse (ladder)

End in COT

Location: Birds Nest
Date: 2022-10-20
Weather: 27

Q: Manchild
PAX: 5 – Quick Match, Big E, Doc Holiday, Sour Mash, Bootlegger

Warm-O-Rama
Butterfly twirls, Michael Phelps slaps, Leggo!

Tha Thang
45 seconds work/12 seconds rest for 34 minutes. Rotate to new station each time.

Station 1- slams with ball, 40 lb
Station 2- curl and press, 30 lb dbs
Station 3- squat kicks R/L alt, bodyweight
Station 4- Kettle bell swings, 45, 53, or 70 lb
Station 5- sand bag throws over shoulder, 50 lb
Station 6- merkins over coupon
Station 7- sandbag sumo high pulls, 50 lb

Then

8 min Core finisher: 30 v-ups, 30 sec plank, 10 bb sit-ups, 20 v-ups, 30 sec plank, 20 bb sit ups, 10 v-ups, 30 sec plank, 30 bb sit ups

Lost feeling in both pinkies means it was good I think. Great work men.

End in COT

Location: Birds Nest
Date: 2022-09-29
Weather: 45 deg, breezy, dark but a lotta stars

Q: Manchild
PAX: 6 – Sour Mash, Oshag, Gru, Doc Holiday, Quick Match, Manchild

Warm-O-Rama
On your own

Tha Thang
Abs, jump rope, mile, buncha other stuff with 400 meter runs in between, end on another painful mile

FNG joined us! Welcome @Rehab!

End in COT

Location: Birds Nest
Date: 2022-09-15
Weather: Clear and 60

Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger

Warm-O-Rama
OYO

Tha Thang
The Belle Ringer IPC
45 min AMRAP

25 yard stations:
Middle- 5 man makers w coupon after each station
Rifle carry out to each station and farmer carry back to middle

Stations:
10 – we’re not worthy
15 – goblet squats
20 – tricep extension
25 – kettlebell swings
30 – curls
1 round is 125 reps

End in COT