Author: Muck

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

Location: Gridlock
Date: 2022-07-21
Weather: “Keep your face to the sun and you will never see the shadows.” ~ Helen Keller

Q: Muck
PAX: 16 – Wally World, Boo Boo, Geppetto, Jello Shot, Sous Vide, 49er, Ollie, Incognito, Sunshine (DR), Sparrow, Bootlegger, Radio, Steve-O, Showcase Showdown, Muck, Coyote (DR)

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

Mosey to the football field coupons. Everyone grabs a coupon and lines up on the sideline.

Tha Thang
All About the Benjamins
Everything = 100

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

25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers (2 is 1) >>> 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 (2 is 1) >>> 25 High knees back

25 Bench Presses >>> 25 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back

25 Raggedy Anns >>> 25 Side shuffle steps >>> 25 Nolan Ryans (punching Robin Ventura) >>> 25 Side shuffle steps back

REPEAT-O (minus -1)
Eleven rounds total.

Mosey back to the flag.

Sparrow choice- 25 SSH’s. We did them in four count cadence.

Great to see Boo Boo this morning, and two downrange pax… Sunshine and Coyote!

End in COT

Location: Gridlock
Date: 2022-07-18
Weather: “Some people walk in the rain. Others just get wet.” ~ Roger Miller

Q: Muck
PAX: 5 – Sous Vide, Geppetto, Chewbacca, Buffet, Muck

Warm-O-Rama
Nah baby nah.

Tha Thang
Muck Ruck. 2.4 miles.
Seven stations… 20 squats, 20 mercans.

Buddy (Geppetto’s dog) came with us… still trying to come up with the right F3 name.

Consensus was it was great to be out in the rain. Good ruck had by all!

End in COT

Location: Gridlock
Date: 2022-07-11
Weather: Bodacious… Grade A Choice Prime… Top Shelf… It was nice out there.

Q: Muck
PAX: 7 – Geppetto, Sparrow, Axeman, Sous Vide, Oshag, Muck, Santa’s Little Helper

Warm-O-Rama
The question you have to ask is, “Will there be any warm up for a Muck Ruck?”
And the answer is, “No. No, warm up.”

Tha Thang
Timed: 4:30 ruck, 1:30 PT.
Seven exercises:
– Curls
– Overhead Press
– Ruck swings
– Squats
– Raggedy Ann’s
– Mercans
– Bench Press

Covered about 2 miles. Got Oshag’s feet wet, which was the goal. 🙂

Happy birthday Geppetto!

End in COT

Location: Gridlock
Date: 2022-07-02
Weather: Humid… which is better than huhigh. 🙂

Q: Muck
PAX: 18 – Sparky, LeBron, Slick Willie, Sous Vide, Expo, Wagon Train, Bandwagon, Axeman, Zebra, Subject Matter, Radio, Nutmeg (DR), El Fed, Chewbacca, Geppetto, Steve-O, Wally World, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep pull (switch)
– Arm across chest (switch)
– Quad pulls (OYO)
– Grass grabbers (15, IC)

Tha Thang
Start off with Diego…
Partner up, then mosey to coupons at the football field. Each team takes a coupon to hill by scoreboard.
One PAX begins exercise at top of hill… partner PAX goes to bottom of hill, does an exercise, then back up the hill. Partners switch until top exercise count is complete. Five rounds total:

Top: 50 Coupon swings
Bottom: 10 Plank Jacks

Top: 100 Overhead presses
Bottom: 10 No Surrenders

Top: 150 Curls
Bottom: 10 Squats

Top: 200 Bentover Rows
Bottom: 10 SSH’S

Top: 250 Mercans
Bottom: 10 Big Boy Situps

Then we fell into a burnin’ Ring of Fire. Staying in pairs, there were nine stations. We did AMRAP reps for 1:30, then :30 rest while we rotate:
1. Dips
2. Step ups
3. Lunges w/ twist
4. Big boy situps
5. Arm Circles
6. Jump rope
7. No Surrenders
8. Mercans w/ rotation
9. Box cutters

We did all this while winging a tennis ball at each other.

Mosey back to the flag for COT and Coffeeteria.

Welcome Wagon Train! You and your Dad made a great team!

Happy 200th post Radio!

End in COT

Location: Sherwood
Date: 2022-07-01
Weather: Stupendous

Q: Muck
PAX: 5 – Geppetto, Chewbacca, Dub-K, Showcase Showdown, Muck

Warm-O-Rama
That’s a negative ghostrider

Tha Thang
Timer driven mumbleruck.
4:30 of Ruck, then 1:30 of PT.

Seven stations (not in order):
– Squats
– Curls
– Overhead Press
– Mercans
– Ruck Swings
– Bench Press
– Raggedy Ann’s

End in COT

Location: Sherwood
Date: 2022-06-17
Weather: Big Blue skies and clear as a bell (which is another phrase that makes no sense)

Q: Muck
PAX: 8 – Zebra, Dub-K, Geppetto, Showcase Showdown, Oshag, Sparrow, Santa’s Little Helper, Muck

Warm-O-Rama
10 Squats
10 Imperial Walkers

Tha Thang
As the title suggests, it was a timer driven ruck.
4:30 of Ruck, then 1:30 of PT.

1st round- Squats
2nd round- Curls
3rd round- Overhead Press
4th round- Mercans
5th round- Ruck Swings
6th round- Bench Press
7th round- Raggedy Ann’s

Welcome Sparrow! Glad to have you join us!

End in COT

Location: Gridlock
Date: 2022-06-09
Weather: If it were any better, it would have to be twins. (I never understood that phrase)

Q: Muck
PAX: 8 – Oshag, Santa’s Little Helper, Incognito, Bootlegger, Axeman, Sous Vide, Raquel, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep Pull (switch)
– Pull arm across (switch)
– Grass grabbers (15, IC)

Tha Thang
Field of Dreams
In teams of two (Incognito was all by himself), 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 an inside 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: 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: Plank jacks
• 2nd round: Mercans
• 3rd round: Hillbillies
• 4th round: Side to side jump squats

Home
• Burpees (10)

Pax completed six rounds (repeat rounds 1 & 2).

Mosey back to the flag. Bootlegger led us in flutter kicks (IC) to round out the morning.

End in COT

Location: Gridlock
Date: 2022-06-06
Weather: P E R F E C T. Poster model for the best of days.

Q: Muck
PAX: 6 – Toto, Geppetto, Possum, Radio, Sous Vide, Muck

Warm-O-Rama
Thought about it… does that count?

Tha Thang
Muck Ruck… 2.4 mile loop… seven stations… 20 squats and 20 mercans at each. Lots of mumblechatter.

Great to see Possum! Double Respect!

End in COT

Location: Gridlock
Date: 2022-06-04
Weather: The question you have to ask yourself is, “Does it get any better?” And the answer is, “No, it does not”.

Q: Muck
PAX: 13 – Fergie, Sous Vide, Raquel, Radio, Subject Matter, Axeman, The Janitor, Steve-O, Hertz, Toto, Animal Style, Mr. Schneebly, Muck

Warm-O-Rama
– Michael Phelps
– The definitive “Runners Stretch” (switch)
– Cross feet, bend and hang (switch)
– Knee hugs (OYO)
– Tricep pulls (switch)
– Grass grabbers (15, IC)

Tha Thang
Started off with three rounds of Uno, doing the exercises of the corresponding color and the number of reps on the card:

RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks

Reverse, Skip, and Draw Twos: 10 reps of the exercises of that color

WILD – 5 Burpees

DRAW +4 – Mosey Parking Lot

Transitioned into 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 back. Four rounds:
1st round: Mercans
2nd round: Big Boy Situps
3rd round: American Hammers
4th round: Side straddle hops

Five rounds of All About the Benjamins (rep count equals 100):

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

25 Shoulder Presses >>> 25 High Skips >>> 25 Mountain Climbers >>> 25 High Skips

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 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back

Baseball Relay
Teams divided evenly for a relay race. Bernied around four cones, handing off a baseball to the next person. Losing team did five burpees.

Ended with 5 minutes of pax choice Mary involving Big Boy Situps, Heel Touches, and Dead Bugs.

Welcome Mr. Schneebly!

End in COT

Location: Gridlock
Date: 2022-05-26
Weather: Blame It On The Rain- Milli Vanilli

Q: Muck
PAX: 11 – Oshag, Bootlegger, Sous Vide, Incognito, Wally World, Lansbury, Axeman, Geppetto, Steve-O, Santa’s Little Helper, Muck

Warm-O-Rama
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Michael Phelps
– Tricep Pulls (switch)
– Grass Grabbers (15, IC)

Tha Thang
Soundtrack and beatdown were a salute to 70’s & 80’s dance music, particularly the Mighty Elements… Earth, Wind and Fire.

Because you remember, the 21st night of September, reps were either 21 or 9.

Earth- Body weight exercise
Wind- Mosey
Fire- Coupon (or dips)

1st Round:
Earth- “Let’s Groove” (5:34)
(AMRAP throughout song)
• 21 Big Boy Situps
• 9 Box Cutters

Wind- “Sing A Song” (3:20)
• Parking lot mosey

Fire-“Got To Get You Into My Life” (4:09)
(AMRAP throughout song)
• 21 Curls
• 9 Overhead Presses

2nd Round:
Earth- “Shining Star” (2:49)
(AMRAP throughout song)
• 21 Mercans
• 9 Lunges with a twist (two is one)

Wind- “Boogie Wonderland” (4:46)
• Parking lot mosey

Fire-“September” (3:33)
(AMRAP throughout song)
• 21 Bentover rows
• 9 Coupon swings

3rd Round:
Earth- “Get Down On It” (3:30)
(AMRAP throughout the song)
• 21 Squats
• 9 Monkey Humpers

Wind- “Jungle Boogie” (3:05)
• Short parking lot mosey

Fire- “Fresh” (3:47)
(AMRAP throughout the song)
• 21 Raggedy Ann’s
• 9 Dips

Began 4th Round
Earth- “Every 1’s A Winner” (4:48)
(AMRAP throughout the song)
• 21 Saturday Nights (Lansbury request)
• 9 Side Straddle Hops

Finished up with 30 Sous Vides (Sous Vide’s choice)

Check out my playlist on Amazon Music: F3 Elements
https://music.amazon.com/user-playlists/945282da1c734143abb00f0e4d6d355bsune?ref=dm_sh_XVHpUnaAMaBGU2VENe07hJkWY

End in COT

Location: Sherwood
Date: 2022-05-20
Weather: Finally, 70 degrees and clear in the gloom! Woo hoo!!!

Q: Muck
PAX: 6 – Muck, Geppetto, The Janitor, Steve-O, Showcase Showdown, Sister-in-Law (DR)

Warm-O-Rama
Zero, nada, nought, nothing, nil, diddly, zip, zilch, etc.

Tha Thang
Arboretum trail is 2.5 miles long… didn’t make it all the way around, but covered a good portion of it.

Seven layers… 4:30 minutes of mumbleruck, 1:30 minutes of AMRAP exercises with ruck. The seven exercises were:
Squats,
Curls,
Mercans,
Overhead press,
Ruck swings,
Bench Press,
Raggedy Ann’s.

Finished with about a minute of curls back in the parking lot.

Followed up with coffeeteria at Parlor Donuts, where the cronuts are amazing! Great to have Sister-in-law join us DR!

End in COT

Location: Gridlock
Date: 2022-05-02
Weather: So clear that some of the mumblechatter was on visible planets

Q: Muck
PAX: 5 – Muck, Oshag, Sous Vide, Bandwagon, Czekov

Warm-O-Rama
Very little. OK, none.

Tha Thang
Muck Ruck.
2.4 mile loop with plenty of mumblechatter.
Seven stations- 20 squats, 20 mercans.

End in COT

Location: Gridlock
Date: 2022-04-18
Weather: Steady April rain with March temps

Q: Muck
PAX: 4 – Muck, Geppetto, Oshag, Santa’s Little Helper

Warm-O-Rama
Ain’t gonna happen

Tha Thang
Muck Ruck with plenty of precipitation.
2.4 mile ruck.
Seven stations, 20 squats and 20 mercans at each.

Reminded that you can persevere through just about any condition if you’ve got fellow pax to do it with.

End in COT

Location: Gridlock
Date: 2022-03-24
Weather: Spring has sprung

Q: Muck
PAX: 12 – Showcase Showdown, Lansbury, Bootlegger, Steve-O, Geppetto, Axeman, Oshag, Incognito, The Janitor, Sous Vide, Zebra, Muck

Warm-O-Rama
Spent the first part convincing those pax who came for Wally World’s Q to stay. 🙂 Thanks for switching WW.

• Michael Phelps
• Willie Mays Hayes (switch)
• Cross feet, bend and hang (switch)
• Tricep pulls (switch)
• Arms across chest (switch)
• Quad pulls (OYO)
• Grass grabbers, IC

Tha Thang
Mosey to mid-parking lot area for some Field of Dreams. The baseball lock-out is over… time to “Play Ball!”

In groups of three, 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 ran a loop around the inner 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)

The hard charging pax were able to complete six rounds!

Back to the flag for about three minutes of Mary (Lansbury choice):
• Woodchops, in cadence

End in COT

Location: Gridlock
Date: 2022-03-19
Weather: No Big Blue skies in the Bluegrass today. 🙁

Q: Muck
PAX: 10 – Hertz, Oshag, Sparky, Peach Fuzz, Radio, Wally World, The Janitor, Mule, Geppetto, Muck

Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Willie Mays Hayes (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 (12 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
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:
Bear crawls
Bernies
High knees
High Skips
Jail break
Kareoke
Lunge walk
Side shuffle

We gathered back at the flag to determine our Body Weight champion, which turned out to be…
Side Straddle Hops!

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… Curls!

The Championship round was between Side Straddle Hops and Curls. THIS YEAR’S WINNER IS:
SIDE STRADDLE HOPS!!!

We then moseyed back to the flag for 15 minutes of pax choice Mary. Will adjust the timing for next time.

End in COT

Location: Gridlock
Date: 2022-03-07
Weather: I’m a BIG fan of windy days! 🙂

Q: Muck
PAX: 7 – Steve-O, 49er, Mule, Sous Vide, Axeman, Possum, Muck

Warm-O-Rama
Not applicable

Tha Thang
Pax completed sets of 20 & 20 exercises at seven stations. Each exercise corresponded to a candy bar in brackets. The candy bar that won meant that exercise advanced to the next round.
Exercises:
1. Squats
2. Overhead press
3. Lunge walk
4. Mercans
5. Curls
6. American Hammers
7. Plank jacks
8. Step back lunges
Candy bars:
1. Twix
2. Kit Kat
3. Snickers
4. Milky Way
5. Hershey Bar
6. Nestle Crunch
7. Butterfinger
8. Reese Cup

The iconic (but lower seeded) Hershey Bar (Curls) pulls out the win!

End in COT

Location: Gridlock
Date: 2022-02-28
Weather: Clear as a bell… which is a saying I don’t really understand.

Q: Muck
PAX: 5 – Muck, Possum, Sous Vide, Steve-O, Geppetto

Warm-O-Rama
No way, no how.

Tha Thang
2.4 miles
Seven stations of 20 squats, 20 mercans (1 station was incline).

Lots of catching up with the pax.

End in COT

Location: Gridlock
Date: 2022-02-17
Weather: It was so windy, I said to Sous Vide, “Gosh, it’s windy today.” He said, “No, it’s Thursday.”

Q: Muck
PAX: 13 – Bootlegger, Steve-O, Geppetto, Possum, Axeman, Raquel, 49er, Oshag, Sous Vide, The Janitor, Slick Willie, Showcase Showdown, Muck

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

Tha Thang
Diego – Like Dora, only hillier

1. Mosey to football field coupons.
2. Take coupons to hill.
3. Partner up… one PAX begins exercise… the other PAX runs to bottom of hill, does a different exercise, then back up the hill.

• 100 – Overhead presses (10 plank jacks at the bottom)

• 150 – Coupon swings (Dan Taylor’s… lunge walk down the hill, 4 Squats, lunge walk back up the hill)

• 200 – Curls (10 Side to side jump Squats)

• 250 – Bench presses (10 Overhead Claps)

• 300 – SSH (10 Bentover rows… carry coupon to bottom, bring back when top exercise round is complete)

1. Carry coupons back

2. Mosey back to flag.

3. Three minutes of pax choice Mary… Gas Pampers (Raquel) and Supermans (Oshag).

Happy 200th post to Raquel!

End in COT

Location: Gridlock
Date: 2022-01-24
Weather: Frost and flakes everywhere

Q: Muck
PAX: 6 – Incognito, Sous Vide, Possum, Bootlegger, Geppetto, Muck

Warm-O-Rama
Nah baby nah

Tha Thang
Muck Ruck- 2.4 mile loop,, seven stations of 20 squats and 20 mercans (one set was incline).

The mumblechatter centered on breakfast cereals, as we did a brackets game with the following:
Captain Crunch
Apple Jacks
Frosted Flakes
Honey Nut Cheerios
Fruit Loops
Lucky Charms
Raisin Bran
Cinnamon Toast Crunch

Congratulations to Lucky Charms for the victory!

End in COT

Location: Gridlock
Date: 2022-01-08
Weather: On the way to the beatdown, I saw a hitchhiker. He was so cold, he had both hands in his pockets and was holding a picture of his thumb between his chattering teeth. 🙂

Q: Muck
PAX: 10 – Oshag, Santa’s Little Helper, Raquel, Radio, Axeman, Hertz, Sous Vide, 49er, Incognito, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Arms across chest (switch)
– Tricep pulls (switch)
– Grass grabbers IC, 15

Tha Thang
The Q switched the plan due to the single digit temps and wind chill… better to stay out of the wind. Very proud of the hard charging pax who made it out! Would have shed a tear, but it would have froze on my face. 🙂

---

Started with Baba O’Reiley… Five minutes of Imperial Walkers set to Baba O’Reilly by The Who. Increased tempo for the final 30 seconds.

Then, to warm things up, we fell into a burning Ring of Fire. 1:30 on doing exercise; :30 seconds rest. Completed two rounds, switching some of the exercises between 1st and 2nd rounds. Here are the various stations:

1. Bentover Rows w/ coupon
2. Box cutters
3. Jump Rope
4. High Knees in place
5. Copperhead Squats
6. Big Boy Situps
7. Lunges w/ twist
8. Curls w/ coupon
9. Plank jacks
10. Dips
11. Coupon swings
12. Step ups

We also ran twice around the short loop of the parking lot.

Finished with five minutes of pax choice.

End in COT

Location: Gridlock
Date: 2022-01-06
Weather: It was so cold, we had to chop up the piano for firewood. It gave us two cords. 🙂

Q: Muck
PAX: 12 – Bootlegger, Zebra, Showcase Showdown, Sous Vide, Oshag, Santa’s Little Helper, Possum, Gutterball (DR), Geppetto, Steve-O, Red Flanders, Muck

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

Tha Thang
76ers (7 reps at 6 stations):
Sprint to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Sprint to the 4th cone… turn around and repeat 7 reps at each cone coming back.
Five rounds:
1st round: Mercans
2nd round: Big Boy Situps (007 style)
3rd round: Plank jacks
4th round: American Hammers (2 is 1)
5th round: Box cutters

Mosey to the coupons by the baseball shelter for some Benjamins.

Benjamins (everything = 100)
Round 1: 25 Curls >>> 25 Walking Lunges >>> 25 Mercans >>> 25 Walking Lunges back to coupons

 Round 2:   25 Shoulder Presses >>> 25 High Knees >>> 25 Mountain Climbers (Sous Vides) >>> 25 High Knees back

 Round 3:   25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC's >>> 25 Bear Crawl steps back

 Round 4:   25 Coupon swings >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back

 Round 5:   25 Raggedy Ann’s (each side) >>> 25 Bernies >>> 25 Cross crunches (elbows to opposite knees) >>> 25 Bernies back

Moseyed back to the flag for five minutes of pax choice Mary. All 11 pax members chose an exercise and a count. Winner was Bootlegger, going strong with 15 burpees. 🙂

End in COT

Location: Gridlock
Date: 2022-01-03
Weather: It was so cold, if we had milked cows, we would have gotten ice cream.

Q: Muck
PAX: 8 – Sous Vide, The Janitor, Possum, Steve-O, Axeman, Geppetto, Chewbacca, Muck

Warm-O-Rama
Nah baby nah.

Tha Thang
After Incognito’s surprise announcement, the pax pressed on to do a 2.4 mile loop, with seven stations of PT.

1st station: 22 squats, 22 mercans (to celebrate our new year)

Stations 2-7: 20 squats, 20 mercans (station 4 was inclines)

End in COT