Author: Muck

Location: Gridlock
Date: 2021-12-20
Weather: Clear, Cold, Full Moon, Cold, Frosty Ground, and Cold

Q: Muck
PAX: 10 – Santa’s Little Helper, Oshag, Muck, Possum, Geppetto, Steve-O, Radio, Zebra, The Janitor, Axeman

Warm-O-Rama
The scheduled Q was a little late so the birthday boy got things started with a Mumble Ruck. That only lasted half the route, hence the title.

Tha Thang
Ruck for 25 minutes out and back to the scoreboard hill.
Paired up – one PAX squated with 2 ruck sacks while the other completed 5 Merkins, 5 Burpees, 5 SSH, and then a run up and down the hill – Repeato 3 times each

Round 2 – Flutters with ruck overhead while partner completed a rifle carry with his ruck up and down the hill – repeato 3 times each.

Happy Birthday, Muck!!

End in COT

Location: Gridlock
Date: 2021-12-18
Weather: Gloomrific

Q: Muck
PAX: 13 – Possum, Raquel, Subject Matter, Radio, The Janitor, Steve-O, Oshag, Santa’s Little Helper, El Fed, Axeman, 49er, Showcase Showdown, Muck

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

Mosey to the coupons on the football field. Each pax took a coupon to the end zone line nearest the scoreboard.

Tha Thang
In the spirit of the 12 Days of Christmas, the Q would give out the exercise, and the pax would do the exercises, working back to the first day..

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

1. One 200 yard mosey;
2. Burpees
3. No Surrenders
4. Merkins with rotation
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

Then, we fell into a C-H-R-I-S-T-M-A-S Burning Ring of Fire… 90 seconds on, 30 seconds rotation to the next exercise:
Curls
Hurleys (Bobby)
Reverse Lunges
Imperial walkers
Side to side Jump Squats
Tricep press (behind the head)
Mercans
American Hammers
Side straddle

Put coupons away, mosey back to the flag.

Merry Christmas to all and to all a great weekend!

Check out my playlist on Amazon Music: F3 Mix 12_18_21
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gfhaGPQLnfLmdyMAy6E7JTLpr

End in COT

Location: Gridlock
Date: 2021-11-18
Weather: Animals were pairing up

Q: Muck
PAX: 10 – Possum, Wally World, Sous Vide, Oshag, Red Flanders, Santa’s Little Helper, Incognito, The Janitor, Raquel, Muck

Warm-O-Rama
Michael Phelps
Runners stretch (switch)
Tricep pulls (switch)
Cross feet, bend and hang (switch)
Quad pulls (switch)
Grass grabbers (IC)

Tha Thang
Ring of Fire (90 seconds on, 30 seconds off, rotation). We got through 16 stations or so.

1. Bentover Rows w/ coupon
2. Box cutters
3. Jump Rope
4. Mercans w/ rotation
5. Squats w/coupon
6. Big Boy Situps
7. Lunges w/ twist
8. Curls w/ coupon
9. Overhead press w/ coupon
10. Dips
11. Coupon swings
12. Step ups

Two laps in the rain around inner loop of parking lot .

It was raw, so we did most of the work in the shelter, listening to classic jams.

End in COT

Location: Gridlock
Date: 2021-11-15
Weather: “When it is dark enough, you can see the stars.” Ralph Waldo Emerson

Q: Muck
PAX: 7 – Chewbacca, Zebra, Possum, Oshag, Sous Vide, Muck, Santa’s Little Helper

Warm-O-Rama
Just roll.

Tha Thang
Impromptu Q.
Six stations of 20 squats, 20 mercans.
2.2 mile loop.
Mumblechatter along the way.

End in COT

Location: Gridlock
Date: 2021-11-01
Weather: Foggy, but clear. Cool, but not cold. Dark, but not really.

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

Warm-O-Rama
None, nil, zero, zilch, nada…

Tha Thang
Seven stations… squats (140), mercans (100), inclines (40), lunge steps (80). 2.4 mile loop.

The rare “all-respect” SPAM morning:

Sous Vide
Possum
Axeman
Muck

End in COT

Location: Gridlock
Date: 2021-10-18
Weather: Hello Fall 2021, you’re crisper than a new Benjamin. 🙂

Q: Muck
PAX: 8 – Zebra, TLC, Sous Vide, Axeman, Possum, Geppetto, Farva (Lex), Muck

Warm-O-Rama
“Not going to do it… wouldn’t be prudent at this juncture.” Dana Carvey doing George H.W. Bush

Tha Thang
20 squats × 7 = 140 squats
20 mercans × 6 = 120 mercans
20 Incline mercans
20 lunge steps x 4 = 80 lunge steps
2.4 mile loop

Good mumblechatter amongst the Pax along the way…

Pretty good way to start the day!

End in COT

Location: Gridlock
Date: 2021-10-07
Weather: Steady rain… the kind you go to the shelter for. Until Oshag drags you out in it.

Q: Muck
PAX: 9 – Oshag, Santa’s Little Helper, Red Flanders, Possum, Sous Vide, Geppetto, Steve-O, Showcase Showdown, Muck

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

Tha Thang
Muck’s exercise dice, with a mixture of wild card choices mixed in (three parking lot laps, step-ups, dips, dead bugs, etc.).

I thought Possum was at 200, but he’s actually at 197. Getting close!

End in COT

Location: Gridlock
Date: 2021-09-30
Weather: “Everyone talks about the weather, but no one does anything about it.” It was great.

Q: Muck
PAX: 13 – Oshag, Santa’s Little Helper, Sous Vide, Red Flanders, Steve-O, Incognito, Farva (Lex), Chewbacca, Geppetto, Raquel, Showcase Showdown, Muck, Bartman (DR)

Warm-O-Rama
– Runner’s stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Michael Phelps
– Pull arm across (switch)
– Tricep pulls behind head (switch)
– Grass grabbers, IC (12)

Tha Thang
Mosey to the parking lot coupons for Ring of Fire…

In a large circle, there are multiple exercise stations. Everyone does the exercise in front of them for 1 1/2 minutes (AMRAP) and then rotate around the ring of fire to the next exercise. :30 rest in-between.

Exercise stations:

1. Bentover Rows w/ coupon
2. Squats w/ coupon
3. Raggedy Ann’s w/coupon (switch sides)
4. Curls w/ coupon
5. Overhead press w/ coupon
6. Coupon swings
7. Lunges w/ twist
8. Plank jacks
9. American Hammers
10. Arm Circles
11. Mercans w/ rotation
12. Jump squats, side to side
13. Imperial Walkers
14. Copperhead Squats
15. Hand release mercans
16. High Knees in place
17. LBC’s
18. Side straddle hops

We did nine stations the first round. Then a mosey around the inner loop of the parking lot. Then came back and did new exercises (coupon work remained the same).

Moseyed back to the flag… finished with 50 SSH’s.

Great to have Bartman in from Raleigh.

And Steve-o is an old school rocker… who knew? 🙂

End in COT

Location: Gridlock
Date: 2021-09-20
Weather: Forecast was rain…. never rained a drop.

Q: Muck
PAX: 4 – Muck, Sous Vide, Bandwagon, Possum

Warm-O-Rama
None.

Tha Thang
2.4 mile looper.
Six stations… 20 squats and 20 mercans.
One station… 20 squats and 20 inclines.

End in COT

Location: Gridlock
Date: 2021-08-28
Weather: “If it was any better, it would have to be twins” I never understood that phrase..

Q: Muck
PAX: 13 – Hertz, Incognito, Showcase Showdown, Geppetto, Possum, O’ Papa, Bagman, Ollie, Raquel, Axeman, Radio, Chewbacca, Muck

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

Tha Thang
First up was “Telephone Number”. The 10 digits in your phone number determined the number of reps of each exercise:
1. Plank jacks
2. Side straddle hops
3. Mercans
4. Burpees
5. Cross crunches (2 is 1)
6. No Surrenders
7. Mercans w/ rotation
8. American hammers (2 is 1)
9. Bobby Hurleys
10. Squats

Then a mosey to the football field for two rounds of “Lumberjacks vs. Farmers” cup game:
Dividing the teams into two groups, one team’s goal was to knock all the cups down on their side (Lumberjacks). The other team’s goal was to set all of the cups back up (Farmers). At the end of two minutes, the winning team with the most cups in their position only had to run to the first light pole. Losing team had to run to the second light pole.
I’m pretty sure the Lumberjacks won both times, because it’s much easier to knock something down than it is to build something up (there’s your moral for today).

Then off to the coupons for six rounds of Benjamins (Round 1 was repeated twice):

ROUND 1
25 Curls >>> 25 Walking Lunges >>> 25 Mercans w/ rotation >>> 25 Walking Lunges back to coupons

ROUND 2
25 Shoulder Presses >>> 25 High Skips >>> 25 Mountain Climbers >>> 25 High Skips

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 >>> 25 Bernies >>> 25 Cross crunches >>> 25 Bernies back

Mosey back to the flag for five minutes of “Pax Choice” Mary.

Welcome O’ Papa!

End in COT

Location: Gridlock
Date: 2021-08-26
Weather: Classy

Q: Muck
PAX: 12 – Chewbacca, Farva (Lex), Sous Vide, Possum, Incognito, Oshag, Steve-O, Wally World, Showcase Showdown, Geppetto, Santa’s Little Helper, Muck

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

Mosey to football field coupons. Everyone took a coupon to the scoreboard hill.

Tha Thang
Diego morning (Dora’s more difficult brother).

We partnered up. Each team responsible for collectively completing the total reps for the exercise at the top of the hill, while their partner completed 10 reps of another exercise at the bottom of the hill.

1st Round:
Top: 100 – Coupon swings
Bottom: 10 – Copperhead Squats

2nd Round:
Top: 150 – Overhead press w/coupon
Bottom: 10 – Merkins

3rd Round:
Top: 200 – LBC’s
Bottom: 10 – Side Straddle Hops

4th Round:
Top: 250 – Curls w/coupon
Bottom: 10 – Imperial Walkers

5th Round:
Top: 300 – Squats (with or without coupon)
Bottom: 10 – Side straddle hops

5th round may have been cut a little short due to time.

Return coupons and mosey back to the flag.

50 squats with the 60 seconds left on the clock.

According to Ranker, Diego Maradona is the most famous Diego. I don’t know who that is, but he gets this morning’s backblast photo.

Welcome Geppetto!

End in COT

Location: Gridlock
Date: 2021-08-23
Weather: “Weather forecast for tonight: dark. Continued dark overnight, with widely scattered light by morning.” George Carlin

Q: Muck
PAX: 6 – Farva (Lex), Possum, Chewbacca, Sous Vide, Zebra, Muck

Warm-O-Rama
Warm up? Nope, ain’t gonna do it.

Tha Thang
2.4 mile loop.

7 stations… 20 squats and 20 mercans at each.

Great conversation and fellowship throughout.

Prayers for Haiti, Afghanistan, Tennessee and North Carolina flooding.

End in COT

Location: Gridlock
Date: 2021-08-12
Weather: There was a high dew point… whatever a dew point is.

Q: Muck
PAX: 9 – Santa’s Little Helper, Oshag, Incognito, Zebra, Wally World, Raquel, Steveo, Showcase Showdown, Muck

Warm-O-Rama
– Runners stretch (or that side to side thing Muck calls a runners stretch)
– Cross feet, bend and hang (switch)
– Quad pulls OYO
– Michael Phelps
– Tricep pulls (switch)
– Grass grabbers (15, IC)
Mosey to upper lot

Tha Thang
Field of Dreams morning:
In teams of two, 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 a loop around the inside 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: LBC’s
• 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, “KEEP GOING MUCK! KEEP GOING!” So, we got two more rounds in. With a lump in his throat, the Q quietly brushed back a tear of admiration for these hard charging HIM’s.

Mosey back to the flag.

As the manager Lou Brown famously said in the movie Major League, “this was my kind of team!”

End in COT

Location: Gridlock
Date: 2021-08-09
Weather: Clear, warm, dark

Q: Muck
PAX: 7 – Wally World, Showcase Showdown, Sous Vide, Axeman, Bandwagon, Incognito, Muck

Warm-O-Rama
Nothing, nil, not a bit, didn’t happen, zero, nada.

Tha Thang
2.4 mile ruck.

Six stations of 20 mercans, 20 squats (120 of each).

Two additional stations of 20 Incline mercans and 20 lunge steps (40 of each) mixed in for good measure.

End in COT

Location: Gridlock
Date: 2021-07-24
Weather: Excellente

Q: Muck
PAX: 7 – Bandwagon, Axeman, Raquel, Sous Vide, Yanni, Lincoln Log, Muck

Warm-O-Rama
It’s 7am. No Q. Mmmmm, let’s see. Muck has some dice… Linc has a deck. Time for a total “by chance” beatdown.

• Runners stretch (switch)
• Cross feet, bend and hang (switch)
• Quad pulls
• Arm stretch across body (switch)
• Tricep pulls (switch)
• Grass grabbers, 15 IC

Tha Thang
Three rounds of Muck’s exercise dice (lunges, squats, crunches, mercans, SSH’s, etc.).

Mosey to the coupons behind the transformer. Grab a coupon for a complete 52 card Deck of Death, Q’d by Linc (man makers, burpees, hammers, mercans, squats, Big Boys, overhead presses, curls, wall work, etc.).

Finished the last card and mosyed back to the flag… ended precisely at 8am.

Kudos to Linc for Qing the Deck of Death… honor to co-Q together. Great beatdown all around.

End in COT

Location: The Fort
Date: 2021-07-14
Weather: Mercerfection… like perfection, but Mercer County style.

Q: Muck
PAX: 8 – Bambi, Slice, Shooter, Shank, Sous Vide, Coach K, Muck, Chugginton

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

Tha Thang
74’s… like 76’s, but modified.

Fence was the starting point. Cones at 25 yards, 50 yards, then moved laterally to another cone, back to another cone 25 yards away, then back to the fence. Four stations, with sprinting in-between.

Sprint to the first cone and do 7 reps. Repeat at the 2nd, 3rd, and 4th cones.

Six exercises:
○ 1st round: Mercans
○ 2nd round: Big Boy Situps
○ 3rd round: Bobby Hurleys (slap the ground, jump shot)
○ 4th round: Box cutters
○ 5th round: SSH’s
○ 6th round: Mercans, with rotation

Then off to grab some coupons for five rounds of Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Overhead presses
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Bentover rows
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Curls
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

   •  5th round (repeat 1st round)
    ○ 25 Curls
    ○ 25 Lunge steps
    ○ 25 SSH's
    ○ 25 Lunge steps back

Came back for one more round of 74’s: Ice skaters

We finished with five minutes of Mary, pax choice:
– One leg mountain climbers
– Bicycles (Freddie Mercury’s)
– Walk out mercans
– Maybe one more… if so, we did it well.

Always enjoy posting at The Fort! Sous Vide and I get “Respect” in name-arama, but I respect the solid core group of pax there that come out every MWF. You’re building a great AO guys! Keep moving forward!

End in COT

Location: Gridlock
Date: 2021-07-03
Weather: O beautiful for spacious skies

Q: Muck
PAX: 6 – Sous Vide, Count Chocula, Radio, Possum, Raquel, Muck

Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Arm stretch across body (switch)
– Tricep pull (switch)
– Grass grabbers (IC)
– Motivators (7 sets), Q messed up the count, but all good

Soundtrack for the day were classic rock or country songs with America or USA in the title.

Tha Thang
Started off with 76ers…
Flag is the starting point. Cones at the 25 yards, 50 yards, 75 yards, and 100 yards.

Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the end zone, then come back and repeat 7 reps at each cone.

Six exercises:
○ 1st round: Mercans
○ 2nd round: Big Boy Situps
○ 3rd round: Star jumps
○ 4th round: American Hammers
○ 5th round: Box cutters
○ 6th round: Side straddle hops

Then mosey to the coupons behind the transformer for some Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Overhead presses
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Bentover rows
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Curls
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

Hard charging pax were doing so well on time that we were able to repeat 1st two rounds.
Mosey back to the flag for three rounds of 17 and 76 exercises.
– 17 Big Boy Situps
– 76 Ice skaters

 - 17 Sous Vides (two is one)
 - 76 LBC's

 - 17 Gas pampers
 - 76 second plank

Thanks to all pax who brought food for God’s Pantry. You can still donate food on Monday at Gridlock.

End in COT

Location: Gridlock
Date: 2021-06-28
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: 9 – Axeman, Zebra, Incognito, Ronaldo, Possum, Sous Vide, Radio, Nurse Joy, Muck

Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
Let’s roll!

Tha Thang
2.4 mile Gridlock loop, with six exercise stations mixed in. Rucks stayed on throughout.

1st station- 20 squats, 20 mercans, 20 lunge steps.

2nd station- 20 squats, 20 mercans

3rd station- 25 squats, 25 mercans

4th station- 25 squats, 25 decline mercans

5th station- 25 squats, 25 mercans

6th station- 25 squats, 25 mercans

Prayers for Miami building collapse.

End in COT

Location: Gridlock
Date: 2021-06-17
Weather: Currently, it’s 66 and sunny in San Diego.

Q: Muck
PAX: 9 – Doc Brown, Lincoln Log, Raquel, Wally World, Boo Boo, Oshag, Nurse Joy, Muck, Santa’s Little Helper

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

Tha Thang
Diego (Dora’s cousin)…

Mosey to coupons… take coupons to hill by scoreboard (everyone with a coupon)

Partner up… 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.

1st round:
Top: 50 Tricep Extensions
Bottom: 10 Plank Jacks

2nd round:
Top: 100 Shoulder presses
Bottom: 10 Upright rows (carrying your coupon to the bottom and back up)

3rd round:
Top: 150 Curls
Bottom: Lunge walk >>> 10 Squats >>> lunge walk back

4th round:
Top: 200 Bentover Rows
Bottom: “Crawl bear” down >>> 10 No Surrenders >>> “bear crawl” up

5th round:
Top: 250 Mercans
Bottom: Bernie down >>> 10 Big Boy Situps >>> Bernie back up

6th round:
Top: 300 – SSH (cut short due to time)
Bottom: 10 Bench Presses (carrying your coupon to the bottom and back up)

Mosey to return coupons…

Mosey to flag.

Arriving at the flag, we did 25 (4 count) SSH’s to make up for the ones lost on the 6th round.

San Diego is the eighth largest city in the US, but only has one major professional sports franchise… the San Diego Padres.

Your Cincinnati Reds (who are on a six game winning streak) will begin playing the Padres tonight in San Diego.

This has nothing to do with the beatdown other than we did a Diego. Thought you would like to know. 🙂

End in COT

Location: Gridlock
Date: 2021-06-08
Weather: Getting better all the time…

Q: Muck
PAX: 7 – Muck, Possum, Ping, Boo Boo, 49er, TStark, Nurse Joy

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass Grabbers (10, IC)
– Stretch arms across body (switch)
– Tricep Pulls (switch)
– Knee hugs (switch)

Tha Thang
A bit of repeato from Saturday with a round of 76ers in the parking lot.
Cones at the 25 yards, 50 yards, 75 yards, and 100 yards..

Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the final cone, then come back and repeat 7 reps at each cone until you arrive back at the beginning. Plank up until all pax are finished.

Six exercises:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops

Then we moseyed to the coupons behind the transformer for some Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
○ 25 Overhead presses
○ 25 High knees
○ 25 Hillbillies
○ 25 High knees back

• 3rd round
○ 25 Bentover rows
○ 25 Side shuffles
○ 25 Imperial Walkers
○ 25 Side shuffles back

• 4th round
○ 25 Curls
○ 25 Butt kickers
○ 25 Copperhead Squats (last 15 IC)
○ 25 Butt kickers back

Back to the flag for five minutes of “pax choice” Mary. Among the choices were Mercans, Big Boy Situps, Plank on forearms, and Ace & Garys.

End in COT

Location: Gridlock
Date: 2021-06-05
Weather: Think of the perfect day… blue skies, great temp, sunshine. It was one notch better than that.

Q: Muck
PAX: 9 – Raquel, Axeman, Radio, Hertz, Possum, Oshag, Lincoln Log, Muck, Santa’s Little Helper

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

Mosey to the football field with American flag…

Tha Thang
Flag is the starting point, planted near the scoreboard. Cones at the 25 yard, 50 yard, 25 yard lines, and opposite goal line.

Sprint to the first cone and do 7 reps. Repeat 7 reps at the 2nd and 3rd cones. Sprint to the end zone, then come back and repeat 7 reps at each cone until the group arrives back at the flag. Six rounds total:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops

Then we fell into a burnin’ Ring of Fire for 1 1/2 rounds. 90 seconds of exercise, 30 seconds rest, rotating between stations. The exercises in no certain order:
1. No Surrenders
2. Box cutters
3. Jump Rope
4. Mercans w/ rotation
5. Squats w/coupon
6. Big Boy Situps
7. Lunges w/ twist
8. Coupon swings
9. Arm circles
10. Diamond mercans

Mosey back to the parking lot for a few minutes of Mary:
– Possum chose 25 LBC’s
– Hertz chose 10 Dive Bombers
– And with two minutes left, Axeman chose a one minute plank. 😀

Several prayer requests for jobs, families, and friends.

End in COT

Location: Gridlock
Date: 2021-05-17
Weather: Cloudy… chilly… typical early April. Oh wait, this is mid May. Nevermind. 🙂

Q: Muck
PAX: 9 – Possum, Sous Vide, Oshag, Wally World, Piggy, Jigsaw, Axeman, Muck, Sushi

Warm-O-Rama
– Runners Stretch (side to side)
– Deep squat
Let’s roll!

Tha Thang
Rucked 2.4 miles, doing 20 squats and 20 mercans at six stops..

In an attempt to get pax more familiar with the F3 Q Source, we went over some F3 language terms at each of the six stops along the way:

Q Source Four Quadrants- Get Right, Live Right, Lead Right, Leave Right

Today we went over some the language of the FIRST QUADRANT (Q1) Get Right

DRP- Daily Red Pill. The daily commitment to accelerate your Fitness, Fellowship and Faith.

King- The daily discipline of physically training the body.

Queen- The daily discipline over what is put into the body.

Jester- The temptation of the flesh that hinders Acceleration.

M- Most Important Person (i.e. wife).

Shorties- The sacrificial relationship between a man and his children.

Shield Lock- The horizontal relationship between men.

Whetstone- The vertical relationship between men.

Mammon- The sustaining relationship between a man and his work.

Prayer- A man’s daily discipline of talking with his Creator in order to build his Faith.

Study- The daily exploration into the foundations of Faith.

Meeting- The public manifestation of Faith.

Go to F3Nation.com to learn more about the Q Source.

End in COT

Location: The Fort
Date: 2021-05-12
Weather: One degree warmer than Lex. Clear.

Q: Muck
PAX: 9 – Possum, Shooter, Coach K, Miracle Gro, Astro Turf, Shank, Bambi, Dry Rub, Muck

Warm-O-Rama
– Michael Phelps
– Runners Stretch (side to side)
– Cross feet, bend and hang (switch)
– Quad pulls
– Arm stretch across body (switch)
– Tricep pulls (switch)
– Grass grabbers, in cadence

Tha Thang
One round of dice, just to get us started (the pax kept rolling crunches).

Then nearly completed two rounds of Ring of Fire. Nine stations. 1:30 of the exercise, :30 rest. Rotate to the next exercise.

1. Box cutters
2. Jump Rope
3. Raggedy Ann’s (switch sides)
4. Lunges w/ twist
5. Curls w/ coupon
6. Overhead press w/ coupon
7. Coupon swings
8. Diamond Mercans
9. American Hammers
10. Arm Circles
11. Mercans w/ rotation
12. Hillbillies
13. Imperial Walkers
14. Copperhead Squats
15. Plank jacks
16. No Surrenders
17. T-claps
18. Big Boy Situps

Finish with 30 Big Boys back at the flag.

Reminder to The Fort pax of the convergence on Saturday, May 22nd at Gridlock.

End in COT

Location: Gridlock
Date: 2021-05-06
Weather: Cool, but not cold. Dry, but grass was soaked. Clear, but a few clouds.

Q: Muck
PAX: 8 – Wally World, Sous Vide, Nurse Joy, Jigsaw, Incognito, Boo Boo, Possum, Muck

Warm-O-Rama
– Michael Phelps
– Runners Stretch, side to side
– Cross feet, bend and hang (switch)
– *Motivators (in cadence)

*these are great when the Q remembers to jump. 🙂

Tha Thang
Diego morning… grass was so wet, the merciful Q moved the operation to the basketball courts.

Partnered up… while one partner did the base exercise, the other would run to the other side of the courts and do 10 of another exercise. When all teams reached the cumulative count of the base exercise, next round would begin.

1st Round:
Top: 100 – Coupon swings
Bottom: 10 – Copperhead Squats

2nd Round:
Top: 150 – Overhead press w/ coupon
Bottom: 10 – Merkins

3rd Round:
Top: 200 – LBC’s
Bottom: 10 – Burpees

4th Round:
Top: 250 – Curls w/coupon
Bottom: 10 – Imperial Walkers

5th Round:
Top: 300 – Squats (with or without coupon)
Bottom: 10 – Side straddle hops

On this National Day of Prayer, all Pax prayed in the COT.

End in COT

Location: Gridlock
Date: 2021-04-10
Weather: If it gets any better, I don’t want to know. Stellar!

Q: Muck
PAX: 8 – Yanni, Raquel, Sous Vide, Incognito, 49er, Bagman, Radio, Muck

Warm-O-Rama
• Michael Phelps
• Runner’s stretch (switch)
• Cross Feet, Bend and Hang (switch)
• Quad pulls
– Motivators (7 sets, IC)

Tha Thang
Mosey to the coupons. Began with five sets of Benjamins:

25 Curls >>> 25 Walking Lunges >>> 25 Mercans >>> 25 Walking Lunges 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 Bernies >>> 25 Cross crunches >>> 25 Bernies back

Then we all fell into a Burnin’ Ring of Fire… 1:30 at each station, :30 rest in-between.

Exercises:
1. No Surrenders
2. Bentover Rows w/ coupon
3. Box cutters
4. Jump Rope
5. Mercans w/ rotation
6. Squats w/coupon
7. Big Boy Situps
8. Lunges w/ twist
9. Curls w/ coupon
10. Overhead press w/ coupon
11. Coupon swings
12. Arm circles
13. Incline mercans using coupon

We completed the first eight, switched up some of the exercises on the second round, then did three more before time ran out. Each Pax did eleven exercises total.

Among the topics discussed were the pros and cons of Dwight Yoakum (bro country versus traditional country). But everyone seemed to like the Q’s soundtrack for the morning.

Then the site Q (Sous Vide) asked the Pax to each carry a coupon back to replenish the station behind the transformer near the shelter. We’re back to two stashes of coupons.

Short mosey back to the flags for a few minutes of Mary. 50 kickstands (Raquel’s choice) and 30 Mountain Climbers (Sous Vide’s choice).

Good to have Yanni and Bagman back in the groove.

Finish with COT and coffeeteria fellowship at Panera.

End in COT

Location: Gridlock
Date: 2021-04-01
Weather: Cool as a World Series Game.7, bottom of the 9th, bases loaded, two outs, full count

Q: Muck
PAX: 9 – Incognito, Wally World, Raquel, Sous Vide, Jigsaw, Sushi, Zebra, Possum, Muck

Warm-O-Rama
– Michael Phelps
– Knee hugs
– Runners stretch
– Cross feet, bend and hang
– Motivators (set of 7)

Tha Thang
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… switched to upper loop towards the end.

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: Plank jacks
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Flutter kicks
• 2nd round: Mercans
• 3rd round: Side to side jump squats
• 4th round: Imperial Walkers

Home
• Burpees (10)

Once four rounds of F.O.D. were completed, it wasn’t enough. So we played a couple of extra innings (rounds)… six rounds total.

Finished with 50 Big Boys at the flag.

Opening Day is here, which means summer is just around the corner… Go Reds!

End in COT

Location: Gridlock
Date: 2021-03-29
Weather: Cool as the other side of the pillow

Q: Muck
PAX: 10 – Toto, Incognito, Wally World, Possum, Axeman, Sous Vide, Sushi, Jigsaw, Radio, Muck

Warm-O-Rama
– Runners stretch
– Cross feet, bend and hang
– Michael Phelps

Let’s roll!

Tha Thang
2.4 mile looper, good pace, with six exercise breaks mixed in (no ruck removal):

• 20 merkins, 25 lunge walk steps
• 20 merkins, 20 squats
• 20 merkins, 20 copperhead squats
• 20 incline merkins, 20 copperhead squats (IC)
• 25 merkins, 25 squats
• 25 merkins, 25 lunge walk steps

Prayers for Toto and his family as they get ready for their journey and next chapter. Hope everyone can make it out Tuesday night, 6pm. Check Slack for details.

End in COT

Location: Gridlock
Date: 2021-03-22
Weather: Perfect-o

Q: Muck
PAX: 7 – Sous Vide, Possum, Axeman, Sushi, Jigsaw, Toto, Muck

Warm-O-Rama
– Michael Phelps
– Runners Stretch
– Cross feet, bend and hang

Let’s roll!

Tha Thang
Impromptu Muck Ruck Monday!

We did a looper (2.4 miles). 20 squats/ 20 merkins at six stations. No ruck removal… 6:15am on the dot. Love the looper!

Welcome Jigsaw!

End in COT