Author: Muck

Location: Gridlock
Date: 2024-04-18
Weather: A low hanging mist on the baseball field, and the ground was wet enough to get shoes and backsides soaked. Perfect!

Q: Muck
PAX: 15 – Morpheus, Oshag, Sous Vide, Lincoln Log, Baby Driver, Axeman, Shaggy (DR), Flu Shot, Buzz Kill, Hoser, Circle K, LeBron, Splitter, Muck, Ollie

Warm-O-Rama
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Twisty Magoos
– Grass Grabbers (10, IC)

Tha Thang
Pax paired up… one pax went to retrieve a coupon and bring it to the scoreboard. The other partner climbed The Hill of San Diego (or Saint Diego), which was discovered by the Germans in 1904.

The pax on the hill did Imperial Walkers to Baba O’Reilly while waiting for their partners. Once everyone arrived, the fun began.

Collective exercise count at the top of the hill, while one pax ran down the hill and did a 10 count exercise at the bottom. Then, the pax ran back up the hill to relieve their partner. Four rounds of fun was had by all:

1st Round
• Top: 100 Elves on the Shelf w/coupon
• Bottom: 10 Big Boy Situps

2nd Round
• Top: 150 Overhead press w/ coupon
• Bottom: 10 Tony Delks (official renaming of Bobby Hurleys)

3rd Round
• Top: 200 LBC’s
• Bottom: 10 No Surrenders

4th Round
• Top: 250 – Curls w/coupon
• Bottom: 10 Plank Jacks

One pax returned the coupon, while the other pax members did Pax Choice Mary… Flutter Kicks and Heels to Heaven.

Also in attendance was Holy Roller from F3 LaGrange, encouraging attendance for this Saturday’s convergence in LaGrange. Let everyone know on Slack if you’re planning to attend.

End in COT

Location: Gridlock
Date: 2024-04-01
Weather: Snow and sleet… very icy. Roads were slick. Buzz Kill got his truck stuck… Radio had to pull him out. Raw and miserable weather. (April Fools! It was perfect)

Q: Muck
PAX: 5 – Radio, Buzz Kill, Axeman, LeBron, Muck

Warm-O-Rama
Spent about 10 minutes doing bro-ga…. (April Fools! No warm-up.)

Tha Thang
Seriously, the following did take place… honest!

Timed mumble ruck. 3:30 of rucking, then 1:30 of PT AMRAP using eight exercises:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright Rows

End in COT

Location: Sherwood
Date: 2024-03-29
Weather: Still, calm, tranquil, peaceful, serene, quiet, smooth, harmonius, placid, soothing

Q: Muck
PAX: 5 – Chewbacca, Corn Dog, Cowbell, Buzz Kill, Muck

Warm-O-Rama
Calf stretch… only at Buzz Kill’s request

Tha Thang
Timed mumble ruck. 3:30 of rucking, then 1:30 of PT AMRAP using eight exercises:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright Rows

On Friday, things seemed hopeless. But Sunday’s coming!

End in COT

Location: Gridlock
Date: 2024-03-23
Weather: We began in a Sandstorm…

Q: Muck
PAX: 12 – Radio, Incognito, Axeman, Corn Dog, Boxcar, Swift, Molar, Subject Matter, Morpheus, Flu Shot, Splitter, Muck

Warm-O-Rama
Air guitars (switch)
Michael Phelps
Willie Mays Hayes (switch)
Cross feet, bend and hang (switch)
Quad Pulls (OYO)
Tricep pulls (switch)
Grass Grabbers (10, IC)

Tha Thang
Divided the pax into four regions (North, South, East and West), appointing a Q for each region. The groups then migrated to all four corners of the parking lot.

Each region was given a set of brackets.
There were 32 bodyweight exercises, four different regions. The pax would do 12 reps of both exercises (preferably in cadence) in a match-up, and then vote on a winner. Once all the matchups in the round were complete, the pax would locomote to the next corner using one of four prescribed methods (jailbreak, bear crawls, side shuffles, and crabwalk).

Too many exercises to list, but the bodyweight champion was Plank Jacks!

The pax then moseyed to the coupons, where the coupon bracket matchups were completed. The coupon champion was Man Makers!

Your 2024 One Shining Moment is Man Makers! Thanks to all the exercises (and pax) who gave it their all!

End in COT

Location: Gridlock
Date: 2024-03-09
Weather: Rain… showers… precipitation…

Q: Muck
PAX: 8 – Axeman, Steve-O, Armstrong, Oshag, Incognito, Radio, Bettis, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (Willie Mays Hayes) (Switch)
– Quad Pulls (OYO, switch)
– Tricep Pulls (switch)
– Twisty Magoos
– Grass Grabbers (15, IC)

Tha Thang
The planned “One Shining Moment” beatdown calls for dry conditions, because of the brackets involved. So Q had to switch the game plan. One Shining Moment will take place at a later date.

Today’s beatdown began with one round of exercise dice (lots of mercans).

Then, two and a half rounds of Ring of Fire (various exercise stations… two stations had coupon work). 1:30 AMRAP, with 20 seconds rest and rotation. Three laps in the parking lot were worked in for Mae’s benefit.

Happy 300th post Radio!

End in COT

Location: Gridlock
Date: 2024-02-22
Weather: “So nice… let’s play two.” ~ Ernie Banks

Q: Muck
PAX: 13 – Steve-O, Splitter, Sous Vide, LeBron, Axeman, Hoser, Mint Julep, Flu Shot, Circle K, Tiny Dancer, Oshag, Chewbacca, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch/ Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Tricep pulls (switch)
– Grass grabbers (interrupted cadence)

Tha Thang
Began today’s beatdown with mercans, done to the song “Get Down” by Audio Adenaline. Every time the song says, “I get down”, go down. Every time the song says, “He lifts me up”, come up. Hold plank in-between.

Then, we numbered off by fours. The “ones” ran and got coupons. Two, threes and fours did a long mosey to the 2nd upper tier of the parking lot. Ones were at first base, twos at second base, threes at third base, fours were at Home.

Because Spring Training begins this week for MLB teams, it was time for “Field of Dreams”. Home plate group did 10 burpees, while the other groups did AMRAP exercises at their bases until the group at home was finished. Then all groups rotated to the next base. After the last group did their 10 burpees, it was an inside mosey of the parking lot. Once all groups were back at their respective bases, the next round would begin.

1st Base
– Round 1: Dips
– Round 2: Curls
– Round 3: Bentover rows
– Round 4: Overhead press

2nd Base
– Round 1: American Hammers
– Round 2: Plank jacks
– Round 3: Big boy situps
– Round 4: Bobby Hurleys (or Tony Delks, as Flu Shot suggested today)

3rd Base
– Round 1: Flutter kicks
– Round 2: Mercans
– Round 3: Side to side jump squats
– Round 4: Imperial walkers

Pax had enough time to complete all rounds, and then repeat Round 1. Mosey back to the flag for two minutes of pax choice Mary.

Thanks to everyone who gave me their “walk up songs”. Maybe the new F3 term when someone suggests a playlist song but doesn’t post should be “Single A”. 🙂

End in COT

Location: Gridlock
Date: 2024-02-12
Weather: 3 C’s… crisp, clear, and calm.

Q: Muck
PAX: 5 – Muck, Sous Vide, Cowbell, Circle K, Buzz Kill

Warm-O-Rama
Wouldn’t be prudent at this juncture

Tha Thang
2.2 mile weighted ruck.
140 mercans, 140 squats, divided into seven stations (do the math).

Mumblechatter included Super Bowl analysis, Swift & Kelce fatigue, UK basketball, looking forward to baseball season, and hot wings at Winchell’s.

End in COT

Location: Gridlock
Date: 2024-01-27
Weather: Weather spelled backwards is Rehtaew. Coincidence? I think not.

Q: Muck
PAX: 20 – Biz Markie , TStark, Hoser, Bettis, Sous Vide, Subject Matter, Sparky, Baby Driver, Axeman, Molar, Buzz Kill, Radio, 49er, Dr. Quinn, Boxcar, Swift, Bam, Splitter, Cowbell, Muck

Warm-O-Rama
– Arm circles (switch)
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)

Five or six rolls of the exercise dice… the dice favored mercans today!

Tha Thang
Number off in two sets of 10… mosey to the tennis courts with your wingman.

The primary rule in MAVERICK… never leave your wingman!

Ladder on the tennis courts, adding an exercise to each round and buzzing the tower between each round:
• Mercans- 14
• American Hammers- 14
• V-ups- 14
• Elbows to Knees Crunches- 14
• Reverse lunges- 14
• Imperial Walkers- 14
• Copperhead Squats- 14
• Kick-ups- 14

14 reps, as the only aircraft used by Maverick in both movies was an F-14.
After buzzing the tower, come back and hold plank until the rest of the squadron arrives.

Mosey back to the flag. Wrapped up with another favorite acrostic from Tony Dungy’s book “The SOUL of a Team”. We’re each a part of many teams… F3, work, family, etc. Successful teams have four things in common:

S- the members of the team are SELFLESS.

O- the members of the team take OWNERSHIP of their roles.

U- the members of the team promote UNITY amongst the team.

L- the members of the team are focused on a LARGER PURPOSE. Or leaving a LEGACY.

End in COT

Location: Gridlock
Date: 2024-01-18
Weather: Cold. But that’s where the right gear comes in. Grab your toques and let’s go!

Q: Muck
PAX: 7 – Baby Driver, Buzz Kill, Cowbell, Sous Vide, Hoser, Incognito, Muck

Warm-O-Rama
Michael Phelps, eh?
Willie Mays Hayes, eh?
Cross feet, bend and hang, eh?
Tricep pulls, eh?
Quad pulls, eh?
Abe Vigodas, 15 IC, eh?

Tha Thang
The Q brought an All-Canadian playlist. Beauty, eh?

76ers:
Mosey to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Mosey to the end cone. Repeat 7 reps at each cone back.
Three sets of exercises:
○ 1st round: Plank jacks
○ 2nd round: Box cutters
○ 3rd round: Snow angels

Historical note: Benjamin Franklin led the delegation to Canada to try and persuade the Canadians to join the American colonies in their fight for independence. They were unsuccessful.

We had to go out and about, so let’s mosey to the coupons, eh?

Benjamins
Round 1:
25 Curls >>> 25 Walking Lunge Steps >>> 25 Mercans >>> 25 Walking Lunges back to coupons

Round 2:
25 Overhead Presses >>> 25 Lunge Steps >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips

Round 3:
25 Upright Rows >>> 25 Bear Crawl steps >>> 25 Bobby Hurleys >>> 25 Bear Crawl steps back

Round 4:
25 Coupon swings >>> 25 High knees >>> 25 Canadian Mallets (2 is 1) >>> 25 High knees back

Round 5:
25 Bench Presses >>> 25 Side Shuffles >>> 25 Big Boy Situps >>> 25 Side Shuffles back

Historical note: Benjamin Franklin was one of the founders of the Canadian postal system and oversaw mail delivery in Canada for a time.

Bernie, then mosey back to the flag for four minutes of pax choice Mary.

Beauty, eh? No? Then take off, eh?

End in COT

Location: Gridlock
Date: 2024-01-08
Weather: Crisp, but not like potato chips. Frosty, but not like the snowman. Cold, but not the Eastern Antarctica Plateau, where it’s -136 F.

Q: Muck
PAX: 6 – Cowbell, Buzz Kill, Flu Shot, Chewbacca, Sous Vide, Muck

Warm-O-Rama
N/A. Roll on.

Tha Thang
Mumbleruck for 2+ miles. Stopped seven times to do 20 squats and 20 mercans.

End in COT

Location: Sherwood
Date: 2023-12-29
Weather: Brisk, crisp, invigorating, rejuvenating, refreshing, exhilarating, energizing, restorative, salubrious. (Thank you Thesaurus)

Q: Muck
PAX: 5 – Sous Vide, Corn Dog, Armstrong, Radio, Muck

Warm-O-Rama
Nope.

Tha Thang
3:30 of Ruck, followed by 1:30 of AMRAP using rucks. Mumble and fellowship along the way.

Eight exercises:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright rows

End in COT

Location: Gridlock
Date: 2023-12-28
Weather: “It’s one of life’s mysteries, sir.” ~ Maverick

Q: Muck
PAX: 6 – Buzz Kill, Flu Shot, 49er, Rolling Stone, LeBron, Muck

Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (THE Runner’s Stretch) (switch)
– Cross feet, bend and hang (switch)
– Tricep pulls (switch)
– Arm across chest (switch)
– Grass Grabbers (12, IC)

Tha Thang
Mosey to the tennis courts.

Pair up with your wingman…. the primary rule in Maverick… never leave your wingman!

Ladder on the tennis courts, adding an exercise to each round and buzzing the tower between each round:
• Mercans- 14
• American Hammers- 14
• V-ups- 14
• Elbows to Knees Crunches- 14
• Reverse lunges- 14
• Imperial Walkers- 14
• Copperhead Squats- 14
• Kick-ups- 14

14 reps, as the only aircraft used by Maverick in both movies was an F-14.

After buzzing the tower, come back and hold plank until the rest of the squadron arrives.

There was no buzzing the tower for the last round, as the pattern was full.

It was an honor, gentlemen. Any of these HIMs could be my wingman!

Welcome Rolling Stone, downrange from DC.

End in COT

Location: Sherwood
Date: 2023-12-08
Weather: You may ask yourself, “Could it be any clearer?” And the answer would be, “No, it could not be anymore clear.”

Q: Muck
PAX: 7 – Cowbell, Chewbacca, Corn Dog, Golden Shower, Bootlegger, Buzz Kill, Muck

Warm-O-Rama
Deep squat
Willie Mays Hayes (switch)
Tricep pulls (switch)

Tha Thang
3:30 of Rucking, then 1:30 of PT. Eight exercises:

• Good mornings
• Overhead press
• Ruck swings
• Squats
• Curls
• Mercans
• Bentover rows
• Lunge steps

End in COT

Location: Gridlock
Date: 2023-12-02
Weather: Oh the weather outside was frightful, but the fire of the beatdown was so delightful!

Q: Muck
PAX: 14 – Incognito, Chewbacca, Subject Matter, Molar, Axeman, Radio, Cowbell, Baby Driver, Splitter, Lansbury, Minesweeper , Santa’s Little Helper, Oshag, Sous Vide

Warm-O-Rama
Michael Phelps
THE Runner’s Stretch (switch)
Cross feet, bend and hang (switch)
Quad pulls (switch)
Tricep pulls (switch)
Arms Across Chest (switch)
Grass Grabbers (15, IC)

Tha Thang
One round of exercise dice, just to get things started.

Then, a mosey to the upper coupons for this year’s Twelve Days of Christmas!

Just like the song “Twelve Days of Christmas”, an exercise would be added each time, working your way back down through the exercises. The rep count was the same as the “day”.

On the ____ day of Christmas, the good Q gave to thee:

1. One inside loop mosey (which immediately became a 50 yard out and back mosey);
2. Burpees
3. Man makers
4. Merkins with rotation (1 is 1)
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Ice skaters
9. Side Straddle Hops
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys

Mosey back to the flag for five minutes of pax choice Mary.

After name-o-rama and COT, we had the F3Lex BINGO prize drawing… thanks for playing!

End in COT

Location: Gridlock
Date: 2023-11-27
Weather: Hot playlist, cold morning

Q: Muck
PAX: 6 – Chewbacca, Cowbell, Golden Shower, Sous Vide, Buzz Kill, Muck

Warm-O-Rama
Willie Mays Hayes (THE Runner’s Stretch) (switch)
Cross feet, bend and hang (switch)
Tricep pulls (switch)
Quad pulls (switch)
Grass grabbers (IC, 10)

Tha Thang
Ring of Fire

1 minute, :30 seconds of AMRAP exercise. :20 seconds of rest. Rotate between the six stations. Ran a short parking lot lap between rounds. Here were the exercise stations:

-Squats
-Lunge, with twist
-Flutter kicks
-Mercans, with rotation
-Incline mercans
-Ice skaters
-Dips
-Imperial walkers
-Bobby Hurleys
-Big boy situps
-Hillbillies
-Plank jacks
-Bench Press (coupon)
-Man makers (coupon)
-Overhead Press (coupon)
-Box cutters
-Bentover rows (coupon)

End in COT

Location: Gridlock
Date: 2023-10-26
Weather: “Whether ’tis nobler in the mind to suffer the slings and arrows of outrageous fortune, or to take arms against a sea of troubles And by opposing end them. ” William Shakespeare

Q: Muck
PAX: 11 – Incognito, Buzz Kill, Corn Dog, Axeman, Morpheus, Flu Shot, Oshag, Santa’s Little Helper, Baby Driver, Hoser, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep pulls, behind head (switch)
– Arms across (switch)
– Grass grabbers (10, IC)

Tha Thang
Started off with one round of exercise dice. (Was planning on doing two rounds, but shooters were having trouble keeping the dice in front of them.)

Then a mosey to the coupons for some Benjamins (every round equals 100).

25 Curls >>> 25 Lunge steps >>> 25 Squats >>> 25 Lunge steps back to coupons

25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers >>> 25 High Skips back

25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back

25 Coupon swings >>> 25 High Knees >>> 25 American Hammers >>> 25 High Knees back

25 Bench Presses >>> 25 Side shuffles >>> 25 Cross crunches >>> 25 Side shuffles back

These hardcharging pax were so “en fuego”, we repeated rounds 1 and 2.

Mosey back to the flag. Wrapped up with 30 more Big Boys.

Little known fact… Benjamin Franklin founded the first public library and first public hospital. (Sometimes I get sick of reading so much. Get it? Hospital,? Library? Sick of reading?) I crack myself up.

End in COT

Location: Sherwood
Date: 2023-09-29
Weather: “Clear as a crystal, sharp as a knife, I feel like I’m in the prime of my life.” ~ Billy Joel

Q: Muck
PAX: 9 – Corn Dog, Zebra, Lansbury, Chewbacca, Buzz Kill, Lincoln Log, Steve-O, Muck, Phantom Menace

Warm-O-Rama
Ruck on

Tha Thang
Two mile mumbleruck with PT mixed in. Zebra brought along a sandbag for further enjoyment.

Using a timer, pax did eight stages of 3:30 rucking, 1:30 of AMRAP exercises.

• Good mornings
• Overhead press
• Ruck swings
• Squats
• Curls
• Mercans
• Bentover rows
• Lunge steps

Finished with four minutes of pax choice Mary…. situps, flutters (IC).

End in COT

Location: Gridlock
Date: 2023-09-18
Weather: Crystal clear… like the girl who turned me down for prom. But I digress. 🙂

Q: Muck
PAX: 5 – Flu Shot, Chewbacca, Buzz Kill, Sous Vide, Muck

Warm-O-Rama
No-o-rama

Tha Thang
Traditional Muck Ruck. Fast paced 2.4 mile mumbleruck loop. Seven stations of 20 squats and 20 mercans.

End in COT

Location: Gridlock
Date: 2023-09-07
Weather: Summer, you’re leaving way too soon

Q: Muck
PAX: 14 – Baby Driver, Corn Dog, Lansbury, Sous Vide, Zebra, Buzz Kill, Hoser, Steve-O, Phantom Menace, Santa’s Little Helper, Oshag, Incognito, Flu Shot, Muck

Warm-O-Rama
OYO

Tha Thang
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).

Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps

If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

Score = Total Reps Completed

Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

45 minutes hard stop.
Modifications were used often by YHC.

End in COT

Location: Gridlock
Date: 2023-09-04
Weather: Clear skies, full hearts, can’t lose

Q: Muck
PAX: 29 – Radio, Hoser, Sous Vide, Buffet, Buzz Kill, Santa’s Little Helper, Oshag, Peach, Giggles, Zebra, Splitter, Axeman, Hose Head (DR), Hi-Hat(DR), Sauerkraut, Poke (DR), Bam, Tatanka, Golden Shower, Flu Shot, Chewbacca, Magikarp, Weird Science, Lincoln Log, Lansbury, Matlock, Joe Dirt, Bush, Muck

Warm-O-Rama
Divide teams. Green team wore pennies. Mosey to the frisbee field.

Tha Thang
Great sunny day for the F3Lex Labor Day Ultimate Frisbee tradition.! Two 25 minute halves. Five minute halftime break. The team scored upon did 10 reps of an exercise of the scoring team’s choice.

In grand F3 core principle fashion, there was no stopping for automatic sprinklers… hot, cold, rain, or shine, or watering the field… makes no difference… play on!

Green Team stacked their roster and won the 1st half. Re-draft at halftime. Non- Green Team took the 2nd half. Q declares a tie game… go kiss your sister. 🙂

End in COT

Location: Gridlock
Date: 2023-08-26
Weather: Change In The Weather- Stevie Ray Vaughn (on playlist)

Q: Muck
PAX: 24 – Bettis, Morpheus, Buffet, Chewbacca, Dr. Quinn, 49er, Buzz Kill, Incognito, Radio, Axeman, Molar, Tailgate, Subject Matter, Tatanka, Flu Shot, No Mas, Phalanges, LeBron, Baby Driver, Sous Vide, Wally World, Oshag, Muck, Santa’s Little Helper

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– 007 Sit-ups (AMRAP, through “Live and Let Die”)

Tha Thang
To celebrate Sous Vide’s 1,000th post, he was crowned “King For The Day”. As King, he had the power to call “Burpee!” at any time and everyone had to do a Burpee. Note: The power went to his head and he used it quite often throughout the hour.

The pax paired up and moseyed to the football field coupons, then to the hill scoreboard.

Started off with three rounds of Diego (Dora’s cruel cousin). While one pax did a collective exercise at the top of the hill, the other team member ran to the bottom of the hill and did reps of another exercise. The pax at the bottom would then Bernie back up the hill and switch out.

Round 1:
Top- 100 Coupon swings
Bottom- 10 Sous Vides (Mountain Climbers)

Round 2:
Top- 150 Overhead press w/ coupon
Bottom- 10 Sous Vides (Mountain Climbers)

Round 3:
Top- 200 – Mercans
Bottom- Sous Vide’s choice (5 No Surrenders)

Teams put away their coupons and then moseyed to the basketball court for some Field of Dreams action (partially inspired because of the great season Sous Vide’s Baltimore Orioles are having). Pax divided into four groups and each took a base. Pax at Home did 10 Burpees, while the other pax did AMRAP reps at their bases. Once complete at Home, all four groups rotated. After all four bases were complete, it was a mosey around the outside of the tennis courts. We got through three rounds.

1st Base
Round 1- LBC’s
Round 2- Step Back Lunges w/ twist
Round 3- Jump Rope

2nd Base
Round 1- American Hammers
Round 2- Box cutters
Round 3- Big Boy Situps

3rd Base
Round 1- Dips
Round 2- Incline Mercans
Round 3- Step Ups

Then, pax moseyed back to the flag to finish up with some Alphabets (with Sous Vide sprinkling in some Burpees).

Today’s 6th Man was Sous Vide, who inspired us all with his naming story. Sorry buddy, you’re still stuck with the name. 🙂 Oshag distributed water bottles to everyone, then led us all in a toast to Sous Vide. And because we all had water left in our bottles, Sous Vide got drenched!

Lots of fun today and good fellowship! Reminder to bring guys who need a little F3 in their lives.

End in COT

Location: Gridlock
Date: 2023-07-24
Weather: The question you have to ask yourself is, “Can it get any better?” And the answer is, “No. It cannot.”

Q: Muck
PAX: 8 – Bettis, Axeman, Buzz Kill, Muck, Sous Vide, Radio, Toto, Snowflake

Warm-O-Rama
No-a-rama

Tha Thang
Traditional Muck Ruck. 2.2 miles of rucking. Seven PT stations… 20 squats, 20 mercans. Lots of mumblechatter.

In COT, I shared about Scott Rolen’s baseball HOF speech yesterday. The story goes that Scott was about to play in a high school all-star basketball game and he thought he was completely outclassed by his teammates. He went to his Dad and listed all the ways his teammates were better than him. His Dad listened patiently and then said, “Scotty, you’ve told me everything you can’t do. So what can you do?” Scott thought for a moment and said, “Well, I can rebound, play defense, and out hustle everyone.” His Dad replied, “Well, go do that, then.”

Scott said his father urging him to focus on what he can do, not what he can’t, with the words “do that, then” was life-changing.

“‘Do that, then’ carried me into the minor leagues and gave me a simple mindset that I would never allow myself to be unprepared or outworked,” Rolen said. “‘Do that, then’ put me on this stage today.”

A good reminder for us all to not focus on what we can’t do, but to come out for your teammates and contribute what you can do.

End in COT

Location: Sherwood
Date: 2023-07-14
Weather: High humidity, high mumblechatter, high fidelity

Q: Muck
PAX: 6 – Axeman, Toto, Lansbury, Zebra, Buzz Kill, Muck

Warm-O-Rama
Nah baby nah

Tha Thang
Impromptu timer Q.
3:30 Ruck; 1:30 various AMRAP PT

PT exercises were:
– Curls
– Overhead press
– Ruck swings
– Squats
– American Hammers
– Mercans
– Bentover rows
– Lunge steps
– Big boy situps

Phil really enjoyed it.

End in COT

Location: Gridlock
Date: 2023-07-13
Weather: Clear skies, full hearts, can’t lose

Q: Muck
PAX: 8 – Sous Vide, Oshag, Swift, Axeman, Buzz Kill, Incognito, Santa’s Little Helper, Muck

Warm-O-Rama
– THE Runner’s Stretch (switch)
– Quad pulls (OYO)
– Arm Across Chest (switch)
– Tricep Pulls (switch)
– Michael Phelps
– Cross feet, bend and hang (switch)

Tha Thang
Mosey to the tennis courts.

Pair up with your wingman. Rule #1- never, ever leave your wingman!

MAVERICK Ladder on the tennis courts… add an exercise to each round. Buzz the tower between each round (up the stairs on one side, around the concession stand, come down the stairs on the other side), then return to base. Hold plank until the rest of the squadron arrives.

Mercans- 15
American Hammers- 15
V-ups- 15
Elbows to Knees ⁰Crunches- 15
Rotation w/ mercans- 15
Imperial Walkers- 15
Copperhead Squats- 15
Kick-ups- 15

For the last three rounds, it was a negative on buzzing the tower Ghostrider… the pattern was full (plus, we were running out of time). So, the run was shortened to an inside the tennis courts run.

Mosey back to the flag.

It was an honor, gentlemen. Any of these HIMs could be my wingman!

End in COT

Location: Gridlock
Date: 2023-07-04
Weather: O beautiful, for spacious skies…

Q: Muck
PAX: 18 – Zebra, Oshag, Santa’s Little Helper, Incognito, Buzz Kill, Swift, Hoser, Sous Vide, Axeman, Radio, Lincoln Log, Wicket, Lansbury, Matlock, LeBron, Toto, TStark, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Arms across chest (switch)
– Tricep pulls (switch)
– Grass grabbers, IC, 13

Tha Thang
Earning 50 Stars
Pax moseyed to the bottom of the scoreboard hill.

Oshag was the flag bearer, so he was tasked with running up the hill and planting the flag at the far end of the football field. Then, he did three burpees at the base of the flag (some pax did four).

Meanwhile, the other pax did AMRAP LBC’s, waiting for their brother-in-arms to return.

Once the brother-in-arms returns, he clapped the Liberty Clapper and declared the next AMRAP exercise. The next brother-in-arms was then dispatched to run up the hill, run to the flag, and do their burpees at the base of the flag. They came back, clapped the Liberty Clapper, and declared the next AMRAP exercise. And so forth.
The result was 50 burpees at the base of the flag.

Earning 13 Stripes
Once the 50 stars were earned, then it was time to mosey to the coupons to earn 13 stripes.

There are 13 stripes on Old Glory for the 13 original colonies, not 11, so we did 13’s. Started off doing the heavy load (12) on one sideline, running to the other sideline to do one. 11,2. 10,3. And so forth.
• Shoulder Presses & Squats
• Curls & Big Boy Sit-ups (interrupted due to time)

Moseyed back to base camp for COT and coffeeteria.

Great to have Buzz Kill and Wicket join us!

End in COT

Location: MoCo
Date: 2023-06-17
Weather: Picture perfect. Which is yet another saying I really don’t understand.

Q: Muck
PAX: 6 – Golden Shower, Gwazi , Spock, Snow White, Deflator, Muck

Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (THE Runners Stretch) (switch)
– Arms Across (switch)
– Tricep Pulls (switch)
– Cross feet, bend and hang (switch)
– Abe Vigodas (10, IC)

Tha Thang
Two rounds of exercise dice began the day, various reps and timers. Exercises:
– Mercans
– Side Straddle Hops
– Crunches
– Squats
– Lunges
– Wild card (roller’s choice)

Then, in honor of your Cincinnati Reds on a six game heater, we did four rounds of Field of Dreams action!

Each pax took a base and completed AMRAP exercises there until relieved. Once the pax at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees for that round, we ran a loop around the church to the road and back. Then we began the next round.

1st Base (AMRAP exercises using coupons)
• 1st round: Dips on coupon
• 2nd round: Curls w/ coupon
• 3rd round: Bentover rows w/ coupon
• 4th round: Overhead press w/ coupon

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Plank Jacks
• 2nd round: Mercans w/ rotation
• 3rd round: Lunges w/ twist
• 4th round: Side to side jump squats

Home
• Burpees (10)

Wrapped up with another round of exercise dice and did Alphabets for Mary.

End in COT

Location: Gridlock
Date: 2023-06-12
Weather: Fresh, clean after the rain morning

Q: Muck
PAX: 7 – Swift, Wally World, Sous Vide, Axeman, Radio, Ping, Muck

Warm-O-Rama
No-o-rama

Tha Thang
Rucked once around parking lot, then took to the trail. Rucked 2.14 miles, stopping eight times to do 20 mercans, 20 squats. Mumblechatter fellowship along the way.

End in COT

Location: Black Ops
Date: 2023-06-11
Weather: Saturday- sunshine & clear skies; Sunday- Kentucky rain keeps pouring down And up ahead’s another town that I’ll go walking through With the rain in my shoes (rain in my shoes) Searching for you In the cold Kentucky rain In the cold Kentucky rain

Q: Muck
PAX: 7 – Jello Shot, TLC, The Navigator, El Fed, Dub-K, Turnover, Muck

Warm-O-Rama
Met at 7:15am at Macedonia Christian Church on Winchester Road in Lexington. Consolidated to two cars. Drove to Slade, KY and learned it was a permit free weekend… so we used our savings on breakfast sandwiches. Off to Red River Gorge.

Drove through Nada Tunnel, then parked at Martin’s Fork parking lot. Entered the park at approximately 8:40am (ahead of schedule).

Tha Thang
Hiked to Gray’s Arch, then to Hanson’s Point, then to our camp site. Plenty of elevation changes and mumblechatter along the way.

Shared conversation, laughs and food at the campfire. Too much to summarize it all here, but we did learn:
– Air Force One is a much under-rated movie, but Maverick is better;
– Honey Nut Cheerios is the king of cereals;
– and there may be many better local pizzas, but if you only had one national chain, Little Caesars.

Dub-K Q’d early morning Broga, where we named our newest FNG… The Navigator!. Then we shared a Sunday morning devotional reading. Just as we were breaking camp, rain set in. It rained off and on most of the hike home. Steep terrain, up and down, all along the way.

Once back at the cars (wet and exhausted), we drove to Miguel’s Pizza, where Turnover enjoyed his first Miguel’s experience and Ale81. Then back to MCC church to pick up cars.

Great to have Turnover drive in from Franklin, TN to join us and welcome The Navigator!

End in COT

Location: Gridlock
Date: 2023-05-29
Weather: Oh beautiful, for spacious skies…

Q: Muck
PAX: 16 – Radio, Splitter, Lansbury, Matlock, Oshag, Santa’s Little Helper, Zebra, Baby Driver, Flu Shot, Morpheus, Geordi, Sous Vide, Count Chocula, Wally World, Swift, Muck

Warm-O-Rama
OYO. Ready to roll at 7am.

Tha Thang
The Murph
1 mile run to the pull-up shelter
100 Pull-ups.
200 Mercans
300 Squats
1 mile run back to base

Some pax did it weighted. Some did it incrementally or “Cindy”. All faithfully completed The Murph.

May we never forget those who gave and sacrificed on our behalf… All Gave Some, Some Gave All.

Welcome Geordi!

End in COT

Location: Gridlock
Date: 2023-05-18
Weather: Spring is like a first round draft pick with potential. It’s not quite as good as summer, but you like the way it’s coming around.

Q: Muck
PAX: 9 – Lincoln Log, Yard Sale (DR), Sonic Boom, Axeman, Incognito, Gutterball (DR), Sous Vide, 49er, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Grass grabbers (15, IC)

Tha Thang
Started with four rounds of 76ers in the lower parking lot. Starting point near the flag. Cones at 25 yards, 50 yards, 75 yards, and 100 yards. Sprint to the first cone and do 7 reps of an exercise. Repeat at the 2nd and 3rd cones. Sprint to the last cone, then come back and repeat 7 reps at each cone (7 reps at 6 stations).

1st round: Mercans
2nd round: Big Boy Situps
3rd round: Bobby Hurleys
4th round: American Hammers

Then, it was a mosey to the coupons in the upper parking lot. Everyone grabbed a coupon and lined up. It was time for “Benjamins”, where everything equals 100. But because the Q asked the pax to give 110%, we added 10 reps to the end.

1st round
25 Curls
25 Lunge steps (with or without coupon)
25 SSH’s
25 Lunge steps back
10 Curls

2nd round
25 Overhead presses
25 Rifle carry steps
25 Big Boy situps
25 Rifle carry steps back
10 Overhead presses

3rd round
25 Bentover rows
25 Side shuffles
25 Mercans
25 Side shuffles back
10 Bentover rows

4th round
25 Man makers (or Burpees)
25 Butt kickers
25 Squats
25 Butt kickers back
10 Man makers (or Burpees)

5th Round
25 Bicycles (Freddie Mercurys)
25 Bernie steps
25 Imperial walkers
25 Bernie steps back
10 Bicycles (Freddie Mercurys)

Mosey back to the flag for five minutes of Pax choice Mary.
– Linc chose 15 box cutters, IC
– Yard Sale chose four rounds of motivators.

Great to have Ysrd Sale from Huntsville, Alabama (DR). And Gutterball (DR) brought an FNG… welcome Sonic Boom!

End in COT

Location: Gridlock
Date: 2023-05-01
Weather: Overcast. Better than being undercast.

Q: Muck
PAX: 8 – Bettis, Sous Vide, Sparrow, Lansbury, Axeman, Oshag, Santa’s Little Helper, Muck

Warm-O-Rama
That would be a no.

Tha Thang
2.4 miles, carrying weight

140 squats, 140 mercans (divided amongst seven stations)

Mumblechatter aplenty.

End in COT

Location: Gridlock
Date: 2023-03-23
Weather: Perfect! As Ernie Banks would say, “It’s so nice, let’s play two!”

Q: Muck
PAX: 10 – Muck, Bettis, Incognito, Count Chocula, Baby Driver, Flu Shot, Axeman, Steve-O, LeBron, Oshag

Warm-O-Rama
– THE Runner’s Stretch
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Grab an arm, bring it across (switch)
– Tricep pulls, behind head (switch)
– Michael Phelps
– Grass grabbers (15, IC)

Tha Thang
It’s almost baseball season, which means it’s time for Field of Dreams:

Teams were split into teams of four. First group ran to get coupons… groups two, three and four ran a long mosey to the 2nd tier of the parking lot.

In teams of two (one group had three), the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran the inner loop of the parking lot.

1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/ coupon
• 3rd round: Bentover rows w/ coupon
• 4th round: Overhead press w/coupon

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Plank jacks
• 2nd round: Mercans w/ rotation
• 3rd round: Lunges w/ twist
• 4th round: Side to side jump squats

Home
• Burpees (10)

Once four rounds of F.O.D. were completed, it wasn’t enough. The Pax demanded, “LET’S KEEP GOING MUCK! With a lump in his throat, the Q quietly brushed back a tear of admiration for these hard charging warriors. So, we got two more rounds in.

1st Base team returned coupons. 2nd, 3rd, and Home teams did a long mosey back to the flag.

End in COT

Location: Gridlock
Date: 2023-03-20
Weather: Clear and cool. Like that girl that turned me down for Senior Prom. 🙂

Q: Muck
PAX: 4 – Muck, Sous Vide, Bettis, Slim Jim

Warm-O-Rama
“Not gonna do it. Wouldn’t be prudent at this juncture.”

Tha Thang
Timed ruck. 3:30 ruck, 1:30 PT AMRAP.

Exercises:
– Curls
– Overhead press
– Ruck swings
– Squats
– American Hammers
– Mercans
– Bench Press
– Lunge walk

Bernie for a bit. Return to flag (well, we would have returned to flag had I not left it at the park on Saturday.)

End in COT

Location: Gridlock
Date: 2023-03-11
Weather: “Everyone talks about the weather, but no one does anything about it.” ~ Mark Twain

Q: Muck
PAX: 14 – Hertz, Wally World, Lincoln Log, Subject Matter, Sous Vide, Bettis, Oshag, Radio, Axeman, Count Chocula, Incognito, Splitter, Slim Jim, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (Willie Mays Hayes) (switch)
– Monkey Humpers, AMRAP (did it to Bobby Brown’s “Humpin’ Around”)
– Cross feet, bend and hang (switch)
– Tricep pulls behind head (switch)
– Grass grabbers, 10, IC

Tha Thang
First, the pax divided into four teams to find our Body Weight Final Four out of these 32 exercises (15 reps each):

Body Weight Division:
Abe Vigodas
American Hammers
Backward Lunge
Big boy situps
Bobby Hurleys
Box cutters
Burpees
Butt kickers
Catalina Wine Mixers
Copperhead Squats
Cross crunches
Dead bugs (Note: WW was chafed when they were eliminated)
Diamond merkins
Flutter kicks
Grass grabbers
Hillbillies
Ice skaters
Imperial walkers
Jump rope
LBC’s
Lunge, with twist
Mercans, with rotation
No Surrenders
Nolan Ryans
Overhead Claps
Plank jacks
Side Straddle Hops
Side to side jump squats
Squats
Step back lunges
V-ups
Wide mercans

Movement between rounds was determined by the Q, but it could not be a mosey (bernies, lunges, side shuffles, lunge walk, etc.)

We gathered back at the flag to determine our Body Weight champion, which turned out to be… Plank Jacks!

Then, we moseyed to the coupons to find our Coupon (Weighted) Champion between the following:

Weighted Division:
Bench Press
Coupon swings
Curls
Dips (using coupon)
Man makers
Murder Bunnies
Overhead Press
Raggedy Ann’s

The champion of the Weighted Division for the second year in a row… Curls!

The Championship round was between Plank Jacks and Curls. THIS YEAR’S WINNER IS… CURLS!!!

We then Bernied & Lunge Walked back to the flag for 15 minutes of pax choice Mary. (Will adjust the timing for next time)

End in COT

Location: Gridlock
Date: 2023-02-27
Weather: “As cool as the other side of the pillow.” ~ Stuart Scott

Q: Muck
PAX: 8 – Wally World, Sous Vide, Lincoln Log, Snowflake, Slim Jim, Muck, Oshag, Santa’s Little Helper

Warm-O-Rama
Hmmmmmm…. no.

Tha Thang
Standard Muck Ruck
2.4 mile loop (minor shortcut at the end)
20 squats/ 20 mercans at seven stations.

Welcome Slim Jim! Snap into one! 🙂

End in COT

Location: Gridlock
Date: 2023-02-06
Weather: “Clear a crystal, sharp as a knife.” Billy Joel

Q: Muck
PAX: 4 – Sous Vide, Axeman, Snowflake, Muck

Warm-O-Rama
Zilch, zip, nada

Tha Thang
Timed ruck…

3:30 Ruck, 1:30 PT AMRAP

Exercises:
– Curls
– Overhead press
– Ruck swings
– Squats
– American Hammers
– Mercans
– Bench press
– Lunge steps

Unorthodox path, due to watch reader error. 🙂

End in COT

Location: Gridlock
Date: 2023-01-26
Weather: Spring is not far away… pitchers and catchers report to Spring Training on February 14th. 🙂

Q: Muck
PAX: 10 – Sous Vide, Wally World, Axeman, Wood rider (DR), 49er, Bettis, Lansbury, Fogell, Dub-K, Muck

Warm-O-Rama
– Michael Phelps
– Tricep pull (switch)
– Arm across (switch)
– THE Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass grabbers (10, IC)

Tha Thang
Diego meets 76er –
After warm-up, mosey to transformer coupons, then partner up.

One partner begins the collective exercise while another partner runs the 76er (7 reps at six stations). Handoff the count upon return.

Round #1
Collective exercise: 100 Mercans
76er exercise: Plank Jacks

Round #2
Collective exercise: 150 Overhead Presses
76er exercise: Side straddle hops

Round #3
Collective exercise: 200 Curls
76er exercise: Bobby Hurleys

Round #4
Collective exercise: 250 Bentover Rows (switched to Bench Press)
76er exercise: Squats

Round #5
Collective exercise: 200 Squats w/ Block
76er exercise: Flutter kicks

Mosey back to the flag for two minutes of Mary:
Alphabets (like Box Cutters, only spell the Alphabet)

End in COT

Location: Gridlock
Date: 2022-12-26
Weather: It was so cold, Santa’s Little Helper told Santa, “Get it yourself!” 🙂

Q: Muck
PAX: 5 – Oshag, Sous Vide, Radio, Muck, Santa’s Little Helper

Warm-O-Rama
Too cold for a warm up.

Tha Thang
2.4 mile mumbleruck
7 stations of 20 squats, 20 mercans.

End in COT

Location: Gridlock
Date: 2022-12-17
Weather: Q. What did the explorer at the North Pole say when he was caught out in a blizzard? A: This is snow laughing matter. 😉

Q: Muck
PAX: 19 – The Janitor, Sous Vide, 49er, Elle Woods, Sparrow, Chewbacca, Splitter, Axeman, Radio, Slick Willie, Incognito, Bettis, Buffet, Zebra, Lansbury, Count Chocula, Hertz, Bam, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Arm pulls behind head (switch)
– Grass grabbers (15, IC)
– Copperhead Squats (10, IC)

Tha Thang
Mosey to the dumpster to enter into “The Workshop”.

Taking the nine letters in C-H-R-I-S-T-M-A-S (thanks 49er), the pax were divided in groups of two at nine stations (one lone pax <sniff, sniff>). Each station had two rounds of AMRAP exercises for 1:30, with a :20 rotation in-between. Meanwhile, the group leaving “S” would do an inside loop mosey back to “C”.

Round 1, Round 2
C- Cross crunches, Curls

H- Hillbillies, Hammers

R- Run In Place (High Knees), Raggedy Ann’s

I- Inch Worms, Ice Skaters

S- Side to Side Jump Squats, Side Straddle Hops

T- Forward Lunge w/ a Twist, Reverse Lunge w/ a Twist

M- Mountain Climbers, Monkey Humpers

A- Alphabets, Big Arm Circles

S- Squats w/ coupon, Overhead PreSS

Once two rounds of “The Workshop” was completed, we did a pax choice “12 Days of Christmas” (skipping Day 11 for time).

Mosey back to the flag.

“And I heard him exclaim as he drove out of sight… Happy Christmas to all, and to all a good night!”

Check out my playlist on Amazon Music: F3 Christmas Mix
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gzvzS3QGPOrHSEtOmEUSzs8uy

End in COT

Location: Gridlock
Date: 2022-12-01
Weather: It was so cold, I saw a snowman having a temper tantrum. He was having a real meltdown! 🙂

Q: Muck
PAX: 6 – Wally World, Sous Vide, Bettis, Steve-O, Wood rider (DR), Muck

Warm-O-Rama
– Michael Phelps
– Tricep pulls behind head (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO, switch)
– Arms across chest (switch)
– Grass grabbers (10, IC)

Tha Thang
Christmas season begins with a mosey to the transformer coupons.

Just like the song “Twelve Days of Christmas”, an exercise would be added each time, working your way back down through the previous exercises. The rep count was the same as the “day”.

On the ____ day of Christmas, the good Q gave to thee:

1. One inside loop mosey (which became a mosey to the dumpster);
2. Burpees
3. Man makers
4. Merkins with rotation (1 is 1)
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys

Check out my playlist on Amazon Music: F3 Mix 12_1_22
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_j7DPkBI2JZZlCzNAggkRsXahW

End in COT

Location: Gridlock
Date: 2022-11-19
Weather: Didn’t even notice. “You don’t have time to think out there. Just do.” ~ Maverick

Q: Muck
PAX: 12 – Zebra, Wally World, The Janitor, Sous Vide, Incognito, Axeman, Lansbury, Chewbacca, Buffet, Splitter, 49er, Muck

Warm-O-Rama
Mosey to tennis courts for warm-up.
– Michael Phelps
– Tricep pulls (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– THE Runners Stretch (switch)
– Abe Vigodas (10, IC)

Tha Thang
Pair up with your wingman (never leave your wingman)!

Ladder on the tennis courts:
Mercans- 20
American Hammers- 20
V-ups- 20
Elbows to Knees Crunches- 20
Rotation w/ mercans- 20
Imperial Walkers- 20
Copperhead Squats- 20
Kick-ups- 20

Add an exercise each round. Buzz the tower between each round. Hold plank until the rest of the squadron arrives.

It was an honor, gentlemen. Any of these HIMs could be my wingman!

End in COT

Location: Paddock
Date: 2022-11-16
Weather: Paddock chill, but pleasant

Q: Muck
PAX: 3 – Sous Vide, Wally World, Muck

Warm-O-Rama
– THE Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Arm across (switch)
– Grass grabbers (10, IC)

Tha Thang
About 20 minutes of Dice work (mercans, lunges, squats, crunches, SSH’s). Shooters choice for the wildcards.

Then, onto four rounds of 76ers:
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Come back and repeat 7 reps at each cone, including the cone at base. 7 reps at six stations.
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks

Then, on to four rounds of Benjamins (everything equals 100):
• 1st round
○ 25 Mercans
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Monkey Humpers
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Mountain Climbers
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Ice Skaters
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

Finish with four minutes of pax choice Mary.

End in COT

Location: Gridlock
Date: 2022-11-14
Weather: Crystal clear, or free and clear, or perfectly clear. Couldn’t decide… it wasn’t clear to me. 🙂

Q: Muck
PAX: 6 – Borland, Snowflake, Wally World, Sous Vide, Lansbury, Muck

Warm-O-Rama
Could we? Yes
Did we? No.

Tha Thang
Timed ruck. 3 1/2 minutes ruck, 1 1/2 minutes PT. Nine stations.
9 x 5 = 45 minutes

• Curls
• Overhead press
• Ruck swings
• Squats
• American Hammers
• Mercans
• Bench press
• Upright rows
• Flutters

End in COT

Location: Gridlock
Date: 2022-10-08
Weather: A little frosty… like the girl I kept asking to the prom. 🙂

Q: Muck
PAX: 12 – Bo (DR), Oshag, The Janitor, Wally World, 49er, Sous Vide, Axeman, Radio, Subject Matter, Splitter, Muck, Santa’s Little Helper

Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)

Tha Thang
Started off with Baba O’Reiley… continuous Imperial Walkers through the entire song (5 minutes).

Mosey to the football field coupons. Made our way to the scoreboard. In pairs, we did four rounds of Diego using the hill:

100 – Merkins (Top); 10 Big Boy Situps (Bottom)

150 – Overhead press w/coupon (Top); 10 Bobby Hurleys (Bottom)

200 – LBC’s (Top); 10 SSH’s (Bottom)

250 – Curls w/coupon (Top); 10 Plank Jacks (Bottom)

Then, we circled up on the football field for about nine rounds of Ring of Fire… 1:30 of exercise, :30 rotation and rest:

1. Lunges w/ twist
2. Box cutters
3. Coupon swings
4. Overhead press w/coupon
5. Arm circles
6. Big Boy Situps
7. Curls w/coupon
8. Jump Rope
9. No Surrenders
10. Bentover Rows w/ coupon
    (Maybe missing one or two)

Welcome “Bo” Schembechler from Chicago (DR)!

The playlist was probably the most varied ever… thanks for the “walk-up” selections!

End in COT

Location: Gridlock
Date: 2022-10-03
Weather: Picture perfect. But it was dark. So, maybe it was, maybe it wasn’t. 🙂

Q: Muck
PAX: 8 – Muck, Wally World, Sous Vide, Steve-O, Oshag, Santa’s Little Helper, H2Flow, Snowflake

Warm-O-Rama
Not gonna lie… no, no warm-up.

Tha Thang
2.4 mile ruck.
Seven stations of 20 squats, 20 merkins.
2 sets of 25 lunge steps (at new benches).

Welcome Snowflake!

End in COT

Location: Sherwood
Date: 2022-09-30
Weather: Crisp (cool, but not cold) and dry (not wet).

Q: Muck
PAX: 8 – Showcase Showdown, Bootlegger, Pollo Loco, Steve-O, Oshag, Muck, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Thought about it… that’s as far as it got.

Tha Thang
Santa’s Little Helper and Phantom Menace are the loyal rucking “Dogs”, and rucking around the home of our undefeated football team is the “Cats”.

We mumblerucked around Kroger Field (1 1/2 times).
On a timer, we would ruck for 3:30, and do a PT exercise for 1:30. Nine sets of exercises performed:
– Curls
– Overhead press
– Ruck swings
– Squats
– Raggedy Ann’s
– Mercans
– Bench press
– Upright rows
– Curls

End in COT

Location: Gridlock
Date: 2022-09-10
Weather: Summer 2022, what must we do to get you stay?

Q: Muck
PAX: 14 – Bam, Incognito, Wally World, Splash Down, Sous Vide, Chewbacca, Radio, Subject Matter, Lansbury, Zebra, Wham-o, One Time, Muck, Scratch

Warm-O-Rama
– Michael Phelps
– Tricep pulls behind the head (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– Grass grabbers (10, IC)

Tha Thang
Started off with four rounds of 76ers:
– Sprint to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Sprint to the end cone. Repeat 7 reps at each cone coming back.

Four rounds:
○ 1st round: Mercans
○ 2nd round: American Hammers
○ 3rd round: Box cutters
○ 4th round: Side straddle hops

Mosey to basketball court for Field of Dreams:
– In four teams, the PAX took bases and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we did various loops (see below). We completed five rounds total (repeated Round 1).

1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Copperhead Squats

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Cross crunches (elbows to opposite knees)
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips

Home
• Burpees (10)

Loop 1 & 2- Mosey around the tennis courts
Loop 3- Side shuffle around basketball courts
Loop 4- Bernie around basketball courts
Loop 5- Lunge walk around basketball courts

Mosey back to the flag.

Welcome Scratch! Looking forward to the music next week!

Lansbury for Rush Chairman!

End in COT

Location: Gridlock
Date: 2022-09-01
Weather: If you listened real close, you could hear the waves crashing on South Beach 😎

Q: Muck
PAX: 9 – Sous Vide, Ollie, Bam, Showcase Showdown, The Janitor, Splitter, Steve-O, Wally World, Muck

Warm-O-Rama
-The Definitive Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Michael Phelps
– Copperhead Squats (IC, 13)

Tha Thang
Wearing his new “I want to party like it’s 1973” shirt, the Q chose to do a Dolphins Dora… either 73 or 173 reps on one end, 13 reps on the other (to honor the greatest QB in Dolphins history, Dan Marino)

1. Pair up (just like the Marks Brothers, Clayton and Duper did),

2. Mosey to football field coupons,

3. Take coupons to one end of the football field,

4. One PAX begins exercise... the other PAX runs approximately 100 yards to glory (just like Larry Czonka and Mercury Morris often did in 1972, the only perfect season in NFL history), does a different exercise, then back to relieve his partner.

• 73 – Overhead presses (13 plank jacks)
• 173 – Coupon swings (Dan Marino’s… lunge walk down the field, 13 Squats, lunge walk back to partner)
• 173 – Curls (13 Side to side jump Squats)
• 173 – LBC’s (13 Mercans) *Bernies there and back
• 173 – Bench Presses (13 Grass Grabbers)

5. Put coupons back and mosey back to the flag.

Seven minutes of pax choice Mary, but the rep count had to be 13. Made it threw eight exercices.

Coach Don Shula, the all-time winningest coach in NFL history, would have been proud.

Phins up!!!

End in COT

Location: Gridlock
Date: 2022-08-22
Weather: “Climate is what we expect, weather is what we get.” – Mark Twain

Q: Muck
PAX: 6 – Lansbury, Lincoln Log, Sous Vide, Axeman, Bam, Muck

Warm-O-Rama
Ruck up, let’s roll

Tha Thang
7 stations.
20 squats and 20 mercans at each.
Covered 2.4 miles at a good pace w/ weighted ruck.
Pulled in with enough time for a bonus 10 & 10.

End in COT

Location: Gridlock
Date: 2022-08-11
Weather: “Son, your ego is writing checks your body can’t cash!” — Stinger

Q: Muck
PAX: 9 – Incognito, The Janitor, Axeman, 49er, Sous Vide, Coyote (DR), Steve-O, Bootlegger, Muck

Warm-O-Rama
My call sign for the day switched to Viper…

Warm up was salute to Goose and the F18… which he never flew in, but hey, work with me…

Grass Grabbers- 18 IC

Overhead Claps- 18 IC

Overhead Arm Circles, Left- 18 OYO
Overhead Arm Circles, Right- 18 OYO

“No no no, there’s two Os in ‘Goose,’ boys.” — Goose

Side Straddle Hops- 18 IC

Exploding Tension Toad- held a toad for 18 seconds, then exploded! (Great balls of fire!)

Tha Thang
Mosey to the tennis courts…

First, every pax had to have a wingman. And Rule #1- you NEVER leave your wingman!

The set count was a salute to the F-14. We began on the baseline, doing 14 reps of an exercise beginning with M. Then, we buzzed the tower (loop up the stairs around the concession stand). Came back and did the M exercise, and went to the next court and added an A exercise. Then, we buzzed the tower. It was repeat-o until we completed M-A-V-E-R-I-C-K.

Mercans- 14

American Hammers- 14

V-ups- 14

Elbows to Knees Crunches- 14

Rotation w/ mercans- 14

Imperial Walkers- 14

Copperhead Squats- 14 (buzzing the tower was a negative on this one Ghost Rider because the pattern was full. So, we turned and burned)! (jailbreak)

Kick-ups- 14 (running short on time, it was kick-ups only)

Then, we moseyed back to base. Happy to report that none of the pax left their wingman. – Viper

End in COT