Author: Muck

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

Location: Gridlock
Date: 2021-03-06
Weather: Sunny, crisp, clear… spring is right around the corner!

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

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

Tha Thang
Started off with a couple of rounds of exercise dice: lunges, crunches, mercans, squats, and SSH’s either timed or reps. When the wildcard came up, it was roller’s choice. Bounce squats, mosey, etc.

After a couple of rounds, we moseyed to the coupons.

Two rounds of Ring of Fire… 1:30 of the exercise, :30 of rest while rotating to the next station:

1. Box cutters
2. Jump Rope
3. Ragedy Ann’s (switch sides)
4. Lunges w/ twist
5. Curls w/ coupon
6. Overhead press w/ coupon
7. Coupon swings
8. Mercans w/ coupon
9. American Hammers
10. Arm Circles
11. Mercans w/ rotation
12. Hillbillies
13. Imperial Walkers
14. Copperhead Squats

Moseyed back to the flag, then a mosey around the parking lot to finish the time.

In the middle of Ring Of Fire, a Hot Air Balloon launched from LCA and took flight over us. Santa’s Little Helper (Mae) will never be the same. 🙂

End in COT

Location: Gridlock
Date: 2021-02-25
Weather: See your breath cold, but clear

Q: Muck
PAX: 7 – Muck, Sous Vide, Weird Science, Incognito, Possum, Toto, Wally World

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (in cadence)

Mosey to the coupons.

Tha Thang
It was a Ring of Fire morning…
seven stations, two rounds:
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. Side straddle hops
12. Coupon swings
13. Arm circles
14. Mercans w/ coupon

1:30 at each station doing the exercise, with a :30 second rest in-between.

Between rounds, we did a mosey down the scoreboard hill to the sidewalk, a bernie back up the hill, then mosey back to the coupons for round #2.

Mosey back to the flag for four minutes of Mary:
– 50 LBC’s
– 50 Ice skaters

Wally World said my playlist was old but good… the lad is coming along. 🙂

End in COT

Location: Q Stream Virtual AO
Date: 2021-02-11
Weather: If there was a problem, yo I’ll solve it… check out the hook while my DJ revolves it. (Ice, Ice Baby)

Q: Muck
PAX: 2 – Muck, Wally World

Warm-O-Rama
– Michael Phelps
– Knee pulls to chest
– Runners stretch (side to side)
– Cross your feet, bend, and hang (REPEAT, other side)
– Tricep pull (elbow behind head, REPEAT, other side)
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigoda (10 each side, OYO)

Tha Thang
I’m usually up for any adventure, but decided to improvise based on weather conditions. So I Q’d one of my former virtual Q’s and Wally World jumped in on Zoom.

#1- New Day (Danny Gokey)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)
Dips (using chair) OR Nolan Ryans (20)
– REPEAT THROUGH THE SONG –

#2- Shining Star (Earth, Wind and Fire)
Wide merkins (20)
Butt kickers (20)
Step back lunges (20)
– REPEAT THROUGH THE SONG –

#3- Urgent (Foreigner)
Incline merkins (w/ chair) OR Diamond merkins (20)
High knees (20)
Squats (20)
– REPEAT THROUGH THE SONG –

#4- Who Says You Can’t Go Home (Bon Jovi)
Merkins, with rotation (20)
American Hammers (20)
Ice skaters (20)
– REPEAT THROUGH THE SONG –

#5- Fly by Night (Rush)
Side to side jump squats (20)
Hillbillies (20)
Lunge, with twist (10 each side, 20)
– REPEAT THROUGH THE SONG –

#6- Never Gonna Be As Big As Jesus (Audio Adrenaline)
Dips (using chair) or Nolan Ryans (20)
Plank jacks (20)
Cross crunches- elbows to opposite knees (20)
– REPEAT THROUGH THE SONG –

#7- Come and Get Your Love (Redbone)
Side Straddle Hops (20)
Flutter kicks (20)
LBC’s (20)
– REPEAT THROUGH THE SONG –

#8- Let The Day Begin (The Call)
Overhead Claps (20)
Jump rope (20)
Big boy situps (20)
– REPEAT THROUGH THE SONG –

Had enough time to go through the first two slides twice.

It’s also a good thing that Wally World was exposed to more of my good playlist… it expands his horizon beyond Taylor Swift. 🙂

End in COT

Location: Gridlock
Date: 2021-01-30
Weather: Cold, clear, crisp

Q: Muck
PAX: 6 – Muck, Sous Vide, Incognito, Purple Rain, Raquel, Toto

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

Tha Thang
To get things going, two rounds of exercise dice.

Mosey to coupons.

To warm the frozen Pax, they fell into a burning Ring of Fire.

In a large area, set up six different exercise stations in a circle.

Pax spent 1 1/2 minutes at the station doing the exercise (AMRAP) and then rotate around the ring of fire to the next exercise (All pax rotate at the same time). :30 rest in-between.

A half-field mosey took place between rounds. Had enough time to do two rounds, switching up exercises between rounds.

Various 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. Shoulder press w/ coupon

Put coupons back, then moseyed back to the flag.

A little time left, so we knocked out 50 Big Boy Situps.

In this cold weather, Panera Palomar has become the after post fellowship spot.

End in COT

Location: Gridlock
Date: 2021-01-25
Weather: Damp, dark, drizzly, foggy, cold… like London, but with better food.

Q: Muck
PAX: 9 – Sous Vide, Toto, Pom Pom, Radio, Incognito, Wally World, Splash Down, Axeman, Muck

Warm-O-Rama
None… had to get going.

Tha Thang
A caddy in golf is also called a “looper”. This morning, a looper just means we did a loop of rucking around the park (2.4 miles), Muck Ruck style.

1st exercise station:
– 20 Copperhead Squats
– 21 Mercans

2nd exercise station:
– 20 Lunges
– 21 Mercans

3rd exercise station:
– 20 Curls with rucks
– 21 Mercans

4th exercise station:
– 20 Squats
– 21 Incline Mercans

5th exercise station:
– 20 Step back lunges
– 21 Incline Mercans

6th exercise station:
– 20 Curls with rucks
– 21 Mercans

7th exercise station:
– 20 Squats
– 21 incline Mercans

Finished right on time… love how the loop works that way.

End in COT

Location: Gridlock
Date: 2021-01-21
Weather: Seattle like, cold & wet

Q: Muck
PAX: 8 – Pom Pom, Axeman, Boo Boo, Sous Vide, Muck, Possum, Weird Science, Wally World

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

Tha Thang
It’s been awhile, so it was a 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 an interior loop of the parking lot.

1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: 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: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips

Home
• Burpees (10)

Had enough time to do six rounds.

Boo Boo stepped away for a couple of rounds. Not really sure what happened, but when he came back, he was lighter on his feet and ready to roll!

End in COT

Location: Gridlock
Date: 2021-01-16
Weather: Knock, knock! Who’s there? Snow. Snow who? Snow business like show business!

Q: Muck
PAX: 7 – Muck, Sous Vide, Raquel, Possum, Axeman, Radio, 49er

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

Tha Thang
Mosey to the shelter for some dice time.

Dice were passed amongst the pax for three rounds.
One dice has exercises: lunges, merkins, squats, SSH’s, crunches, and a wildcard (roller’s choice).
The other six sided dice has 30, 60, or 90 seconds. And 10, 20, and 30 reps.

Take this crew to Vegas, ’cause crunches kept coming up over, and over, and over!!!

Then a mosey to the coupons for some Benjamins:
25 Curls >>> 25 Walking Lunges >>> 25 Mercans w/ rotation >>> 25 Walking Lunges 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 Tricep Presses >>> 25 Bernies >>> 25 Cross crunches >>> 25 Bernies back

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

Mosey back to the flag for about five minutes of Mary:
25 Skaters
25 Imperial Walkers
25 Hillbillies
25 Mercans

Soundtrack was a variety of blues, 80’s and movie tunes.

Because of all the “ab work”, here’s a movie quote from Young Frankenstein:
“Igor, whose brain did you bring me?”
“Abby, Abby something.”
“Abby normal?”
“Yes, I believe that was it… Abby normal.”
“You gave me an abnormal brain?!?”

And scene. 🙂

End in COT

Location: Gridlock
Date: 2020-12-29
Weather: Cold. Not Titanic hit iceberg cold, but cold.

Q: Muck
PAX: 5 – Sous Vide, Toto, Mister Slate, Possum, Muck

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

Tha Thang
Diego morning…

Mosey to coupons.

One partner did the primary exercise, while another partner ran approximately 50 yards and completed a secondary exercise. Once the partners collectively accomolished the main exercise number, they moved on to the next level:

COLLECTIVE EXERCISE = 100 Mercans
SECONDARY EXERCISE = 20 Curls (w/ coupon)

COLLECTIVE EXERCISE = 150 Overhead Press (w/ coupon)
SECONDARY EXERCISE = 20 Cross crunches (elbows to opposite knees)

COLLECTIVE EXERCISE = 200 LBC’s
SECONDARY EXERCISE = 20 Hillbillies

COLLECTIVE EXERCISE = 250 Bentover Rows (w/ coupon)
SECONDARY EXERCISE = 20 American Hammers

COLLECTIVE EXERCISE = 300 Squats (w/coupon)
SECONDARY EXERCISE = 20 “No Surrenders”

When all five stages were complete, partners would go to the top of the list and begin again until time was over.

Mosey back to the flag for medals presentation ceremony and COT.

For their hard work, for the effort, for their perseverance, for braving the frigid temperatures, for showing respect to their teammates and their Q, and for leaving no man behind… they were all winners. So each pax member got a medal.

I’m not crying, you’re crying. 🙂

End in COT

Location: Gridlock
Date: 2020-12-17
Weather: It was cold. Not Rocky going to Russia and training in Siberia cold, but cold.

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

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

Tha Thang
Nine stations. Each station had two rounds of exercises and the exercises at each station spelled out CHRISTMAS. Each exercise was done for 1:30, rest for :15, then rotate to the next letter.

Between each round we did a mosey around the inner loop of the parking lot.

C-
Round 1: Cross crunches (Big Boy Sit-ups, elbows to opposite knees)
Round 2: Copperhead Squats

H-
Round 1: Hillbillies
Round 2: (American) Hammers

R-
Round 1: Run In Place (high knees)
Round 2: Raggedy Anns (one hand behind head, bend sideways to opposite side, do 25 reps, switch sides)

I-
Round 1: Inch worms (bend at waist, hand walk out to plank, hand walk back to standing, repeat)
Round 2: Ice skaters

S-
Round 1: Side to side jump squats
Round 2: Side Straddle Hops

T-
Round 1: Forward Lunge w/ Twist
Round 2: Reverse Lunge w/ Twist

M-
Round 1: Mountain climbers
Round 2: Monkey humpers

A-
Round 1: Alphabets (like box cutters, except go through the alphabet)
Round 2: Big Arm Circles (25 forward >>> 25 backwards >>> Repeat)

S-
Round 1: Squats
Round 2: Skip in place

Got in a couple of extra stations before wrapping up.

Mix of Christmas, Christian, and 80’s rock jams. Great soundtrack for the season.

End in COT

Location: Gridlock
Date: 2020-12-05
Weather: Frosty. Like that girl who turned me down for a date once in high school (this joke is going to get old)

Q: Muck
PAX: 13 – Possum, Sous Vide, Peaches (DR), Incognito, Purple Rain, Axeman, Raquel, Splash Down, Wally World, Count Chocula, Radio, Hertz, Muck

Warm-O-Rama
A little Christmas music playing as the Pax arrived…

• Runners stretch, side to side (switch)
• Cross feet, bend and hang (switch)
• Quad pulls (switch)
• Michael Phelps
• Tricep pulls (switch)
• Grass grabbers (in cadence)

Tha Thang
We began with one of the Q’s favorite warm ups, Uno… everyone played three cards in rotation and did the number of reps on that card:
RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks

Reverses and Skips: 10 of the exercises of that color

Draw Twos:  20 of the exercises of that color

WILD – 5 Burpees

DRAW +4  – Run, short parking lot loop

Then a mosey to the coupons, followed by a walk to the scoreboard with coupons.

The theme of the day was the Twelve Days of Christmas. Before each exercise, the Q would say, “On the ____ day of Christmas, the good Q gave to thee”. The Pax would do the exercise, then work back down the list (as the song does):

1. One 200 yard mosey;
2. Burpees
3. No Surrenders
4. Merkins with rotation
5. Monkey humpers!!!!
6. Curls for the girls
7. Chest presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Man makers

This Q is not the singer Sparky is, so just read out the exercises as we went along. 🙂

Oshag and Santa’s Little Helper showed up around Day 11. SLH missed her guys. 🙂

Fellowship and coffee after.

End in COT

Location: Gridlock
Date: 2020-11-20
Weather: Perfect for November Ruck-A-Thon

Q: Muck
PAX: 28 – Incognito, Radio, Lansbury, Mule, 49er, TStark, Oshag, Santa’s Little Helper, Toto, Trilogy, Splash Down, Muck, Mister Slate, Wally World, Ping, Weird Science, Animal Style, Sous Vide, Axeman, My Boy Blue, Sparky, Zebra, Lincoln Log, Duggar, Sushi, Boo Boo, Matlock, Giggles

Warm-O-Rama
On November 20th-21st 27 HIMS along with several 2.0’s and pets set out to complete 24 continuous hours of Rucking in support of Toto (Stefan Kern) and family as they return to Africa as missionaries in 2021.

Tha Thang
Each pax that participated in this event set out to achieve their own personal goals, reach new records of distance and grow in the relationships that are helping to build and serve our local community. This event was a huge success as evidenced by these highlights:

By The Numbers:
250+ combined miles were rucked over the 24 hour period
82+ combined hours of rucking took place between our PAX
$4500+ raised and counting to support Toto’s family
29 – miles logged by Lansbury, who set out to ruck a Marathon and then returned with his 2.0’s to add a few more miles
1 to 72 – The age range of ruckers and 2.0’s that participated in the event

• Great work by 49er to set personal distance and time records on your journey to better health and fitness
• Oshag was the only other PAX outside of Lansbury to hit the 20+ mile mark and he didn’t lose any flags in the process!
• Great work by 2.0’s that participated: Matlock, Eazy E, Giggles, Trilogy, Maggie, Kate and Aubree
• Great idea by Muck to support our brother as we Plant Grow and Serve in our community and beyond!

End in COT

Location: Gridlock
Date: 2020-11-14
Weather: Chilly and clear… which was like a girl in high school that turned me down for a date once.

Q: Muck
PAX: 10 – Sous Vide, Possum, Axeman, Mr. Hand, Incognito, Hertz, Wally World, Oshag, Pom Pom, Muck

Warm-O-Rama
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Michael Phelps
– Arms across the body stretch (switch)
– Tricep pulls (switch)
– Grass grabbers, 10, in cadence

Tha Thang
Started with a little Uno… everyone played three cards in rotation and did the number of reps on that card:
RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks

Reverses and Skips: 10 of the exercises of that color

Draw Twos: 20 of the exercises of that color

WILD – 5 Burpees

DRAW +4 – Run, short parking lot loop

Then, a mosey to the basketball court for some Field of Dreams:

In teams of twos and threes, 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.

Note: to level out our “aggregate” average, Wally World upped his burpees to 15.

When the last team completed their burpees, we ran a loop around the tennis courts.

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

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

Back to the flag for about three minutes of Mary:
• Box Cutters, 10, in cadence
• LBC’s

“People will come Ray. The one constant through all the years, Ray, has been baseball. America has rolled by like an army of steamrollers. It has been erased like a blackboard, rebuilt and erased again. But baseball has marked the time. This field, this game: it’s a part of our past, Ray. It reminds of us of all that once was good and it could be again. Oh… people will come Ray. People will most definitely come.”

End in COT

Location: Gridlock
Date: 2020-11-12
Weather: A tad chilly, but we like our salad chilled

Q: Muck
PAX: 12 – Splash Down, Sous Vide, Animal Style, Possum, Pom Pom, Raquel, Axeman, Wally World, Zebra, Mister Slate, Pee Wee, Muck

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

Tha Thang
Diego (Dora’s cousin, only a little tougher)…

1) Mosey to coupons…

2) Take coupons to hill by scoreboard (everyone with a coupon)

3) 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. We stayed with 11 reps at the bottom in honor of yesterday being Veterans Day:

Top: 50 Tricep Extensions
Bottom: 11 Hillbillies

Top: 100 Shoulder presses
Bottom: 11 Upright rows (carrying your coupon to the bottom and back up)

Top: 150 Curls
Bottom: Lunge walk >>> 11 Squats >>> lunge walk back

Top: 200 Bentover Rows
Bottom: 11 No Surrenders

Top: 250 Mercans
Bottom: 11 Cross crunch situps

Top: 300 – SSH
Bottom: 11 Bench Presses
(carrying your coupon to the bottom and back up)

4) Mosey to return coupon

5) Mosey to flag

6) About 3 minutes of Mary:
– 10 Box cutters, in cadence
– 20 LBC’s
– 25 Ice skaters

The Diego salad is Columbia Steak House’s signature salad and comes with their Nighthawk Special… a Lexington tradition. Stay classy.

End in COT

Location: Gridlock
Date: 2020-11-02
Weather: 28 degrees and clear

Q: Muck
PAX: 13 – Ping, Possum, Boo Boo, Purple Rain, Mister Slate, Pom Pom, Sous Vide, Zebra, Toto, Oshag, Wally World, Muck, Santa’s Little Helper

Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)

Let’s roll!!!

Tha Thang
2.4 mile loop around Gridlock.

Six exercise stations:
1. 20 squats, 20 mercans
2. 20 squats, 20 hillbillies
3. 20 squats, 10 no surrenders
4. 20 squats, 20 Imperial walkers
5. 20 squats, 20 mercans
6. 20 squats, 20 Incline mercans

Suggested discussion subjects with your buddy:
• What you’ve learned in 2020
• Where and how you grew up
• Favorite movie
• If you could choose another occupation, what would it he?
• Favorite food
• Why you love F3

Halfway through, some Pax were thinking about the bone chilling cold and wondering if it was all worth it. Then suddenly, upon the horizon, coming up out of the mist, we see Old Glory. It was as if scripted from a movie. Oshag and Santa’s Little Helper brought the inspiration we all needed to persevere.

Prayed for the upcoming election and asked our Father to for order and peace.

End in COT

Location: Gridlock
Date: 2020-10-24
Weather: Typical fall weather in the bluegrass

Q: Muck
PAX: 12 – Muck, Axeman, Sous Vide, Wally World, Possum, Purple Rain, Oshag, Pom Pom (FNG), 49er, Raquel, Pee Wee, Radio

Warm-O-Rama
Introduction, disclaimer, review of the five core principles of F3
– Michael Phelps
– Runners stretch (switch, repeat)
– Cross feet, bend and hang (switch, repeat)
– Quad pulls (switch, repeat)
– Tricep pulls (switch, repeat)
– Abe Vigodas (10, in cadence)

Tha Thang
Started off playing a little Uno… everyone played three cards in rotation and did the number of reps on that card:

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

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

WILD – 5 Burpees

DRAW +4 – Run, short parking lot loop

Then, it was mosey to the football field and coupons for some Benjamins (100 exercises in each set). We were able to do five sets, then repeat… 10 sets total:

25 Curls >>> 25 Walking Lunges >>> 25 Squats >>> 25 Walking Lunges back to coupons

25 Shoulder Presses >>> 25 Karaoke steps >>> 25 Mountain Climbers >>> 25 Karaoke steps

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

25 Upright Rows >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back

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

Q Note: Not naming names (Oshag), but there was one PAX member who kept trying to lower the exercise count to 75. The rest of the hard charging PAX members ignored his tactics and courageously muscled through the full 100 exercises of each set. Way to go men!!! 🙂

Mosey back to the flag for few minutes of Mary:
– Squats
– Mercans
– Big Boy Situps
– Plank jacks
– 5 Burpees

Two bits, four bits, six bits, a dollar… all for Pom Pom, stand up and holler!!! 🙂

Welcome Pom Pom!

End in COT

Location: Gridlock
Date: 2020-10-15
Weather: Perfect

Q: Muck
PAX: 17 – Toto, Possum, Pee Wee, Axeman, Wally World, Splash Down, 49er, Whitewall, Animal Style, Mister Slate, Incognito, Muck, Lincoln Log, Oshag, Zebra, Raquel, Sous Vide

Warm-O-Rama
Introduction and disclaimer
– Michael Phelps
– Runners stretch
– Cross feet, bend and hang (switch, repeat)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (10, IN CADENCE!)

Tha Thang
Diego – (Dora’s cousin)…

1. Mosey to coupons…
2. Take coupons to hill by scoreboard (everyone with a coupon)
3. Partner up… one PAX begins exercise at top of hill… the partner PAX runs to bottom of hill, does an exercise to honor Hudson, then back up the hill
4. Partners switch until top exercise count is complete

   • 50 – Mercans (8 Hillbillies)
   • 100 – Shoulder presses (21 Upright rows, carrying your coupon to the bottom and back up)
   • 150 – LBC’s (4 modified Dan Taylor’s… lunge walk down the hill, 4 Squats, lunge walk back up the hill)
   • 200 – Curls (19 Side to side jump Squats)
   • 250 – Bent over rows (15 Overhead Claps)
   • 300 – SSH (14 No Surrenders… fold hands behind head, drop to left knee, drop to right knee, stand back up)

5. Mosey to return coupons…

6. Mosey to flag

Hillbillies
Upright rows
Dan Taylor’s
Side to side jump squats
Overhead claps
No surrenders

Nomad (F3 Northwest Arkansas), we are so sorry for your loss and can’t imagine what your family is going through. This was a small tribute to show our support. #ForHudson & @F3NWArkansas & @f3_nomad. Stronger together!

End in COT

Location: Gridlock
Date: 2020-09-26
Weather: Bottle it up and sell it… it gets no better!

Q: Muck
PAX: 13 – Munson, Raquel, 49er, Radio, Oshag, Zebra, Hertz, Sous Vide, Wally World, Splash Down, Axeman, Incognito, Muck

Warm-O-Rama
Introduction and disclaimer
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Abe Vigodas, 10 OYO

Tha Thang
In honor of your Cincinnati Reds clinching their first playoff berth since 2013, we moseyed to the basketball court for four rounds of Field of Dreams action!

In teams of three (one group had four), 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 tennis courts.

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

Once four rounds of F.O.D. were completed, it was a mosey to the football field for some Benjamins (100 exercises per set, five sets total).

Benjamin Franklin once said, “Either write something worth reading or do something worth writing.” That’s why we did five rounds of awesomeness, and why I’m writing this LONG backblast. 🙂

Round 1:
• 25 Curls >>
• 25 Walking Lunges>>
• 25 Squats>>
• 25 Walking Lunges back to your coupon

Round 2:
• 25 Bentover Rows>>
• 25 Monkey steps>>
• 25 Mountain Climbers>>
• 25 Monkey steps back to your coupon

Round 3:
• 25 Bench Presses>>
• 25 High knees>>
• 25 Mercans>>
• 25 High knees back to your coupon

Round 4:
• 25 Raggedy Ann’s>>
• 25 Bear crawl steps>>
• 25 LBC’s>>
• 25 Bear crawl steps back to your coupon

Round 5:
• 25 Overhead presses>>
• 25 Sprint steps>>
• 25 SSH’s>>
• 25 Sprint steps back to your coupon

To make sure everyone got their money’s worth, we moseyed back to the flag for about six minutes of Mary. It involved 25 ice skaters, 25 LBC’s, 25 mercans w/ rotation… we may have snuck another 25 of something in there, can’t recall.

A good time was had by all! Welcome Splash Down and Munson!

End in COT

Location: Gridlock
Date: 2020-09-17
Weather: None better

Q: Muck
PAX: 10 – 49er, Axeman, Driftwood (DR), Possum, Sous Vide, Oshag, Boo Boo, TLC, Muck, Santa’s Little Helper

Warm-O-Rama
Introduction and disclaimer
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Abe Vigodas, 10 OYO

Tha Thang
In honor of YOUR Cincinnati Reds on a five game winning streak, it was a Field of Dreams morning!

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 an internal loop around the parking lot. This was shortened to a half loop after the second round to get in more work.

1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats

2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops

3rd Base (AMRAP exercises)
– 1st round: Mercans, with rotation
– 2nd round: Bobby Hurleys
– 3rd round: Imperial Walkers
– 4th round: Hillbillies

There was enough time to go through six rounds.
One minute of plank to fill out the time.

Music was on point (if I must say), with Danny Gokey, Billy Joel, BTO, Florida Georgia Line, REO Speedwagon, Triumph, Eddie Money, KC and the Sunshine Band, Mercy Me, and Todd Rundgren.

End in COT

Location: Gridlock
Date: 2020-09-14
Weather: Outstanding!

Q: Muck
PAX: 11 – 49er, TLC, Axeman, Possum, Boo Boo, Sous Vide, Suave, Toto, Oshag, Muck, Santa’s Little Helper

Warm-O-Rama
Very brief…
– Cross feet and hang, switch ’em up
– Quad pulls, switch ’em up

Let’s roll…

Tha Thang
2.4 mile ruck around the Shillito Loop. Stopped at six different locations and did 20 squats, 9 merkins in honor of the Q’s 29th anniversary today with his better half.

Little known fact… the 50th is the gold anniversary; the 25th is silver, and so on. The 29th celebration involves a ruck with a bunch of sweaty guys in the gloom at 5:30am. Who knew? 🙂

End in COT

Location: Gridlock
Date: 2020-08-22
Weather: Partly cloudy, light rain on and off

Q: Muck
PAX: 9 – Radio, Toto, 49er, Possum, Axeman, Sous Vide, Yanni, Incognito, Muck

Warm-O-Rama
Introduction and disclaimer
– Cross feet, bend and hang (switch)
– Runners stretch, side to side
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Small and BIG circles forward
– Small and BIG circles reverse
– Abe Vigodas, 10 OYO

Tha Thang
We mosey’d to the basketball courts, where the Q had placed cones 15 minutes before. They were gone. No worries… Sous Vide was kind enough to replace them after the beatdown. Onward!

Today was Field of Dreams. 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 around the outer perimeter of both courts. In between rounds, there was a little motivational teaching.

1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats

2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops

3rd Base (AMRAP exercises)
– 1st round: Dips
– 2nd round: Incline mercans
– 3rd round: Jump rope
– 4th round: Dips

There was enough time to go through each round twice.

The SOUL of a Team by Tony Dungy is a book the Q just read and highly recommends. Here is Tony’s prescription for a successful team, using the letters in SOUL:
S is for Selflessness
O is for Ownership
U is for Unity
L is for Larger Purpose

Will post a summary of these traits and why they are important on the F3 3rd F channel.

Mosey’d back to the flag for COT.

Fellowship afterwards was really good. Everyone decided we’re blessed to be a part of such a great team (F3 Lex).

End in COT

Location: Gridlock
Date: 2020-08-20
Weather: Amazing

Q: Muck
PAX: 7 – Muck, Oshag, Zebra, Sous Vide, Axeman, Incognito, Raquel

Warm-O-Rama
– Runners stretch (repeat side to side)
– Cross feet and hang (repeat)
– Quad pull (repeat)
– Knees to chest (repeat)
– Tricep pull above head (repeat)
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigodas (10)

Tha Thang
We mosey’d to the football field to grab individual coupons, then took them to the basketball court.

The Q has been missing Red Flanders’ dice workout, so decided to make the investment. Red’s are better, but these will do for today. Soundtrack was primed and ready to go.

One dice has exercises: lunges, merkins, squats, SSH’s, crunches, and a wildcard (coupon work). Variation took place at the Q’s discretion: plank jacks, lunges with twist, curls, bentover rows, shoulder press, etc.

The other six sided dice has 30, 60, or 90 seconds. And 10, 20, and 30 reps.

After a host of exercises were performed (too many to list), we finished up to the song “Get Down” by Audio Adrenaline. Started off planking, then every time the phrase, “Get Down” came on, we merkined (about 3 minutes).

Mosey back to the football field to return coupons. Mosey back to the flag.

Axeman finally got RESPECT!!! 🙂

End in COT

Location: Gridlock
Date: 2020-07-23
Weather: Nice, but humid

Q: Muck
PAX: 4 – Sous Vide, Oshag, Zebra, Muck

Warm-O-Rama
Michael Phelps
Knee pulls to chest
Runners stretch (side to side)
Cross your feet, bend, and hang (REPEAT, other side)
Tricep pull (elbow behind head, REPEAT, other side)
Abe Vigodas (10, OYO)

Tha Thang
To recognize that it’s opening day of the 2020 baseball season, we did a little Field of Dreams. Each PAX took a base and completed AMRAP exercises there until relieved.. Once the batter completed 15 burpees, all the runners would advance. When the last batter had completed his burpees, he would yell, “Touch ‘Em All”, and the PAX would round the bases. Note: Burpees were shortened to 10 to speed up rotation.

1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats

2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops

3rd Base (AMRAP exercises)
– 1st round: Mercans, with rotation
– 2nd round: Bobby Hurleys (slap the floor, then jump shot)
– 3rd round: Nolan Ryans
– 4th round: Hillbillies

There was enough time to go through each round twice. We finished a couple of minutes early, so we knocked out some additional LBC’s.

It’s always a great time at the ballpark!

End in COT

Location: Gridlock
Date: 2020-06-25
Weather: Outstanding, can’t ask for better

Q: Muck
PAX: 5 – Possum, 49er, Sous Vide, Axeman, Muck

Warm-O-Rama
Mosey to basketball court with coupons
Disclaimer

Warm-ups:
• Michael Phelps
• Knee pulls to chest
• Runners stretch (side to side)
• Cross your feet, bend, and hang (REPEAT, other side)
• Tricep pull (elbow behind head, REPEAT, other side)
• Small circles, then reverse
• Big circles, then reverse
• Abe Vigodas (10 each side, OYO)

Reminder to focus on a) form and b) go at your best pace.

Tha Thang
#1- Happy Dance (Mercy Me)
Side to side jump squats (15)
Bobby Hurleys- Slap the ground, then jump shot (15)

#2- I Want You to Want Me (Cheap Trick)
Bent over rows (w/coupon) (15)
Diamond mercans (15)

#3- Live and Let Die (Paul McCartney)
American Hammers (15 each side)
007 Big Boys (15)

#4- Will It Go Round In Circles (Billy Preston)
Copperhead Squats (15)
Plank Jacks (15)

#5- The Race Is On (George Jones)
Curls (w/ coupon) (15)
Plank (15 seconds)

#6- Riding the Storm Out (REO Speedwagon)
Shoulder Press (w/coupon) (10)
LBC’s (15)

#7- Atomic Dog (George Clinton)
Dips (15)
Side Straddle Hops (15)

#8- I Missed Again (Phil Collins)
Raggedy Ann’s (side bends, with or without coupon) (10/10)
Mercans, with rotation (10)

Finish
Cross crunches- elbows to opposite knees (15)

Mosey back

End in COT

Location: Gridlock
Date: 2020-06-20
Weather: Flawless, great morning

Q: Muck
PAX: 16 – Sous Vide, Axeman, Kisses, Raquel, Muck, Lansbury, TStark, Stapler, Incognito, Triceratops, Duggar, Lincoln Log, Radio, Hanz&Franz, 49er, Sparky

Warm-O-Rama
Review F3 Core Principles

Warm up:
– Michael Phelps
– Tricep pull (elbow behind head, REPEAT, other side)
– Cross your feet, bend, and hang (REPEAT, other side)
-Imperial Walkers (note to self: practice cadence at home before leading cadence) LOL 🙂
– Quad pulls
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigoda (10 each side, OYO)

• Disclaimer
• Mosey to upper field

Tha Thang
Split into four groups of four (Home, 1st base, 2nd base, 3rd base).

Each base had four rounds of AMRAP exercises. The group at Home did 15 burpees (or modified Flying Squirrels). Note: This was reduced to 10 to speed up rotation.

Once completed, they would head to 1st base and relieve that group… 1st base group would head to 2nd base (and so forth). When all groups had done burpees at Home, there was a jailbreak to the bottom of the hill, then Bernies back up the hill. Then we would take a two minute break to talk about the attributes of a good father (using the letters F-A-T-H-E-R). Repeated for four rounds.

AMRAP exercises:

1st Base:
1st round: LBC’s
2nd round: Lunges, with twist
3rd round: Plank Jacks
4th round: Squats

2nd Base:
1st round: American Hammers
2nd round: Cross crunches
3rd round: Mercans
4th round: Side straddle hops

3rd Base:
1st round: Mercans, with rotation
2nd round: Bobby Hurleys
3rd round: Nolan Ryans
4th round: Hillbillies

For the final round, we divided into two groups and did a relay race… one group at home, and one group at second base. Loser did an extra jailbreak/Bernie set.

Mosey back to the flag and did two minutes of LBC’s to complete our time.

Name O’ Rama and COT.

Great fellowship time in the parking lot afterwards.

Have a great Father’s Day!

End in COT

Location: Gridlock
Date: 2020-06-08
Weather: Amazing

Q: Muck
PAX: 8 – Possum, Sous Vide, 49er, Boo Boo, Zebra, Oshag, Muck, Lansbury

Warm-O-Rama
Thought about it… nah.

Tha Thang
Rucked 2.4 miles around Gridlock.
Every .5 mile, we stopped for a taste:
#1- 20 duck walk steps, 5 merkins
#2- 20 squats, 5 merkins
#3- 20 Imperial walkers, 5 merkins
#4- 20 wide squats, 5 merkins
#5- 20 duck walk steps, 5 merkins

For the record,, Mae Mae (Oshag’s dog) also made the ruck.

End in COT

Location: Gridlock
Date: 2020-05-28
Weather: Great, perfect temp.

Q: Muck
PAX: 4 – Muck, Oshag, Raquel, Incognito

Warm-O-Rama
Disclaimer
Warmup:
• Michael Phelps
• Knee pulls to chest
• Runners stretch (side to side)
• Cross your feet, bend, and hang (REPEAT, other side)
• Tricep pull (elbow behind head, REPEAT, other side)
• Imperial Walkers (10 each side, OYO)

Today’s Reminders:
• Modify as necessary
• Focus on form
• Go at your BEST pace
• Keep moving through the song

Tha Thang
#1- New Day (Danny Gokey)
Wide Merkins (20)
Bobby Hurleys- Slap the ground, then jump shot (20)

#2- Your Love Never Fails (Jesus Culture)
Diamond merkins (20)
Upright rows (w/coupon) (20)

#3- The Boys Are Back In Town (Thin Lizzy)
American Hammers (20)
Bent over rows (w/ coupon) (20)

#4- Route 66 (Chuck Berry)
Copperhead Squats (20)
Plank Jacks (20)

#5- Let The Day Begin (The Call)
Curls (w/ coupon) (15)
Lunge, with twist (10 each side, 20)

#6- Boom! Shake The Room (DJ Jazzy Jeff & The Fresh Prince)
Shoulder Press (w/coupon) (10)
LBC’s (20)

#7- Get Down Tonight (KC & the Sunshine Band)
Ice skaters (20)
Jump squats – side to side (20)

#8- Blue Morning, Blue Day (Foreigner)
Merkins, with rotation (10)
Raggedy Ann’s (side bends, with or without coupon) (20)

#9- The Rubberband Man (Spinners)
Side Straddle Hops (20)
Cross crunches- elbows to opposite knees (20)

Name O’ Rama video.

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-19
Weather: Light rain, cool

Q: Muck
PAX: 4 – Muck, Bagman, Raquel, Wall-E (DR)

Warm-O-Rama
Disclaimer
Warmup
• Michael Phelps
• Knee pulls to chest
• Runners stretch (side to side)
• Cross your feet, bend, and hang (REPEAT, other side)
• Tricep pull (elbow behind head, REPEAT, other side)
• Abe Vigodas (10 each side, OYO)
Today’s Reminders

Tha Thang
#1- New Day (Danny Gokey)
Wide Merkins (20)
Lateral line touches – side to side (20)

#2- Pride and Joy (Stevie Ray Vaughan)
Diamond merkins (20)
Upright rows (w/coupon) (20)

#3- Takin’ Care of Business (BTO)
LBC’s (20)
Bent over rows (w/ coupon) (20)

#4- Bang The Drum All Day (Todd Rundgren)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)

#5- Made for This (Carrolton)
Curls (w/ coupon) (20)
Lunge, with twist (10 each side, 20)

#6- Wrap It Up (The Fabulous Thunderbirds)
Shoulder Press (w/coupon) (20)
Plank Jacks (20)

#7- Happy Dance (Mercy Me)
Ice skaters (20)
Jump squats – side to side (20)

#8- Funk #49 (The James Gang)
Merkins, with rotation (20)
Raggedy Ann’s (side bends, with or without coupon) (20)

#9- Let It Whip (Dazz Band)
Side Straddle Hops (20)
Cross crunches- elbows to opposite knees (20)

Also had a few more DR guys from C-Span’s PAX (Spike, McNugget, ShamWow, and maybe one more I didn’t catch). Good to get a chance to meet them, especially ShamWow who’s in his upper 70’s and hanging tough… RESPECT!

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-07
Weather: Clear and cold

Q: Muck
PAX: 6 – Zebra, 49er, Sous Vide, Axeman, Boo Boo, Muck

Warm-O-Rama
Review F3 Core Principles
Disclaimer

Warmup:
· Michael Phelps
· Knee pulls to chest
· Runners stretch (side to side)
· Cross your feet, bend, and hang (REPEAT, other side)
· Tricep pull (elbow behind head, REPEAT, other side)
· Small circles, then reverse
· Big circles, then reverse
· Abe Vigoda (10 each side, OYO)

Today’s Reminders:
· Modify as necessary
· Focus on form
· Go at your best pace
· Keep moving through the song
· Adjust volume

Tha Thang
#1- New Day (Danny Gokey)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)
Dips (using chair) OR Nolan Ryans (20)

#2- Shining Star (Earth, Wind and Fire)
Wide merkins (20)
Butt kickers (20)
Step back lunges (20)

#3- Urgent (Foreigner)
Incline merkins (w/ chair) OR Diamond merkins (20)
High knees (20)
Squats (20)

#4- Who Says You Can’t Go Home (Bon Jovi)
Merkins, with rotation (20)
American Hammers (20)
Ice skaters (20)

#5- Fly by Night (Rush)
Side to side jump squats (20)
Hillbillies (20)
Lunge, with twist (10 each side, 20)

#6- Never Gonna Be As Big As Jesus (Audio Adrenaline)
Dips (using chair) or Nolan Ryans (20)
Plank jacks (20)
Cross crunches- elbows to opposite knees (20)

#7- Come and Get Your Love (Redbone)
Side Straddle Hops (20)
Flutter kicks (20)
LBC’s (20)

#8- Let The Day Begin (The Call)
Overhead Claps (20)
Jump rope (20)
Big boy sit-ups (20)

Name O’ Rama

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-23
Weather: Very light rain or none, depending on location

Q: Muck
PAX: 6 – Bulletin (DR), Lansbury, Zebra, Bagman, 49er, Genesis

Warm-O-Rama
• Review Core Principles of F3
• Disclaimer
• Warmup
o Michael Phelps
o Knee pulls to chest
o Runners stretch (side to side)
o Cross your feet, bend, and hang (REPEAT, other side)
o Tricep pull, (Elbow behind head, REPEAT, other side)
o Small circles, then reverse
o Big circles, then reverse
o Abe Vigoda (10 each side, OYO)

Tha Thang
#1-Roll with the Changes (REO Speedwagon)
• Squats (20)
• Lunge, with twist (10 each side, 20)
• Flutter kicks (20)
•

#2-Return of the Mack (Mark Morrison)
• Merkins, with rotation (20)
• Side Straddle Hops (20)
• High knees (20)
•

#3-Soul on Fire (Third Day)
• Incline merkins (w/ chair) OR Diamond merkins (20)
• Ice skaters (20)
• Side to side jump squats (20)
•

#4-Your Love Never Fails (Jesus Culture)
• Dips (using chair) or Nolan Ryans (20)
• Cross crunches-elbows to opposite knees (20)
• Wide merkins (20)
•

#5-I’m Your Boogie Man (KC and the Sunshine Band)
• Imperial walkers (20)
• Ice skaters (20)
• Bobby Hurleys-Slap the ground, then jump shot (20)
•

#6-Live and Let Die (Wings)
• Big boy sit-ups, 007 style (20)
• Hillbillies (20)
• Plank jacks (20)
•

#7-You Can’t Touch This (MC Hammer)
• LBC’s (20)
• Overhead Claps (20)
• * When you hear “Break it down!” (3), drop on your six and do “American Hammers” until Hammer says, “Stop! Hammer Time!”
•

Name-O-Rama

End in COT