Author: Oshag

Location: ao_gridlock
Date: 2024-09-24
Weather: Awesome

Q: Oshag
PAX: 11 – Circle K, Steve-O, Muck, LeBron, Buzz Kill, Corn Dog, Axeman, Hoser, El Baño, Sous Vide, Oshag

Warm-O-Rama
Hoser picked a brother up and started the warm up whilst the Q was a minute or 2 late. Dynos and other stuff – not to be done twice

Tha Thang
Run the loop. We stopped every .5 mile or so to pick up the 6 and a little Merry. Is it Merry or Mary? Anyway, the Merry/Mary Q’s were Oshag, Sous Vide, Steve-O, Muck, and Circle K.

End in COT

Location: ao_gridlock
Date: 2024-09-23
Weather: Beautifully muggy

Q: Oshag
PAX: 7 – Buzz Kill, Sous Vide, Deacon Blues, Circle K, Hoser, Muck, Oshag

Warm-O-Rama
Dynos and a ruck to the pull-up shelter

Tha Thang
Ruck to the pull-up shelter for an arm burnout:
Interval was 3:30
Exercises: Pull/Chin-ups, Merkins, Ruck Curls, Dips
Reps: PAX choice – work to failure on one exercise and then change
Repeato until the timer signal
Run
Repeato one more time

Ruck to the basketball courts
Ruck Celebrations – 3:00 timer, 20 seconds rest
Rd 1 – Celebration with ruck, once that Celebration is complete, drop the ruck and complete a normal Celebration, alternate back to Celebration with ruck until the timer signal
Rd 2 – Rifle Carry Ruck Celebration for the full timer – if you have to put the ruck down, you stop moving
Rd 3 – Repeato Round 1

We renamed the new Cousin Eddie to Loose Change. Welcome, Loose Change.

End in COT

Location: Gridlock
Date: 2024-09-14
Weather: Wonderful

Q: Oshag
PAX: 11 – Radio, Dr. Quinn, Boxcar, Swift, Subject Matter, No Mas, Cowbell, Hoser, Baby Driver, Muck, Oshag

Warm-O-Rama
Dynos and carrying coupons to the football field

Tha Thang
EMOM timer set for 25 seconds: PAX choice of an exercise for those 25 seconds for 3 rounds. After the 3rd round, best effort run for the length of the entire field and back. Pick up with the timer when you returned and repeat until the timer ended = 20 minutes.

Moved over to the hill for 5 No Surrenders at the bottom of the hill, run up, and Crawl Bear down the hill. Repeat until the timer stopped – 4 minutes.

Back to the football field for one-on-one drills. One PAX ran a football pass route and the other defended. The rest of the PAX were lead in various exercises while everyone rotated through the one-on-ones.

Move the coupons back to their home and with a couple of minutes left we did some cadence exercises.

End in COT

Location: Sherwood
Date: 2024-09-11
Weather: Awesome

Q: Oshag
PAX: 9 – Oshag, Circle K, Cowbell, Muck, Dr. Quinn, Swift, Boxcar, Golden Shower, Hoser

Warm-O-Rama
On your own

Tha Thang
Climb the 110 floors of stairs to commemorate the sacrifice made by first responders at the Twin Towers on 9/11/2001

End in COT

Location: Gridlock
Date: 2024-09-07
Weather: Absolutely perfect

Q: Oshag
PAX: 8 – Oshag, Subject Matter, Incognito, Muck, Swift, Boxcar, Hoser, Axeman

Warm-O-Rama
Dynos and moving coupons to the basketball court and a mosey to the pull-up shelter.

Tha Thang
Pull-up shelter:
10 rounds of EMOM – 3-5 Pull-ups, run to a spot in the parking lot

Mosey to basketball courts

Basketball – 4×4 with a 15 second shot clock – bad guys took a 6-0 lead

EMOM continues:
Celebration with curls – 6 rounds

Basketball round 2 – good guys tied it up 6-6

EMOM:
15 chest press, 20 American Hammers, 10 weighted squats, run

Basketball round 3 – goods guys took and kept the lead

End in COT

Location: Gridlock
Date: 2024-08-31
Weather: Perfect

Q: Oshag
PAX: 7 – Oshag, LeBron, Incognito, Radio, Dr. Quinn, Subject Matter, Muck

Warm-O-Rama
Transporting coupons to the basketball court and then dynos on the court.

Tha Thang
Fitness Test v.3.0
Because of the destruction of the tennis courts, this Fitness Test had to be adjusted — AGAIN. No worries, I might like this version the best. The run was changed due to the absence of tennis courts to running up the hill to the concession stand and tapping the corner pillar. The guys seemed to really like the change.

6 Rounds with a run after each round:
Rd 1 – 20 Blockovers
Rd 2 – 20 Burpees
Rd 3 – 40 Curls
Rd 4 – 40 Squats
Rd 5 – 20 Big Boys
Rd 6 – 40 Side Straddle Hops

After a sufficient rest, the cones were set up for the everyone’s favorite, The Beep Test. Cones set at 15 paces apart. Dr. Quinn, Radio, Lebron, and Incog killed it. Results have been posted on the Fitness Test spreadsheet. https://docs.google.com/spreadsheets/d/1_kozUo7vwWA67DUzkZz8jTw8BpnS1nHjiFNkK3AuPcg/edit?usp=sharing

End in COT

Location: Gridlock
Date: 2024-08-12
Weather: Perfect

Q: Oshag
PAX: 8 – Oshag, Cowbell, Sous Vide, Chum (DR), Incognito, Circle K, Muck, Buzz Kill

Warm-O-Rama
Stretching stuff before we started.

Tha Thang
While rucking the Q dropped a cone, PAX continued rucking for about 90 seconds. At this point the PAX dropped their rucks and ran back to the cone for a minimum of 5 Walkout Merkins (PAX continued the exercise until all were finished with their 5 Merkins). Run back to the rucks for 10 Flutters. Rucking continued, the cone was dropped again. PAX ran back for 5 Walkout Merkins and 10 (some exercise the Q forgot). Repeato one more time and 15 T-Jacks were added to the last round.

End in COT

Location: Gridlock
Date: 2024-08-03
Weather: Perfectly muggy

Q: Oshag
PAX: 8 – Axeman, Swift, Boxcar, Incognito, Baby Driver, Dr. Quinn, Firefly, Oshag

Warm-O-Rama
Mosey to basketball court and dynos

Tha Thang
The run for this round was from the basketball courts around the tennis courts including a loop through the parking lot. The Q forgot to remind the PAX to get coupons thus the reason for the modified Fitness Test – times were not recorded.

Round 1 – 20 No Surrenders — Run

Round 2 – 20 Burpees – Run

Round 3 – 40 Merkins – Run

Round 4 – 40 Squats – Run

Round 5 – 20 Big Boy Sit-ups – Run

Round 6 – 40 Side Straddle Hops – Run

After picking up the 6 and a short recovery – Beep Test. Cones were set at 15 paces instead of the normal 20. https://youtu.be/Y82jDHRrswc?si=1zHE2abBNK4Tyvw6

End in COT

Location: Gridlock
Date: 2024-07-30
Weather: Perfect

Q: Oshag
PAX: 8 – Oshag, Axeman, Muck, Steve-O, Circle K, Incognito, Buzz Kill, Flu Shot

Warm-O-Rama
Mosey to basketball courts and Dynos

Tha Thang
We ran. 1 was a slow mosey, 2 was a mosey, 3 was 80% or better (each level was PAX choice). When we started the Q called out the level to get things started. After a few minutes, any PAX could call out a number to speed things up or slow it down.

We took a couple of breaks to complete: 5 Box Jumps or 5 Step Ups and 1 x 15 sec Plank. Repeato for a total of 4 cycles.

End in COT

Location: Gridlock
Date: 2024-07-13
Weather: Soooo pretty

Q: Oshag
PAX: 13 – Lincoln Log, Radio, Subject Matter, No Mas, Dr. Quinn, Kennny G, Splitter, Swift, Corn Dog, Axeman, Incognito, Oshag, Bettis

Warm-O-Rama
Stretches OYO and some Dynos

Tha Thang
PAX were broken up into teams of 3, at least one ruck on each team, and then the teams gathered the materials for the CSAUP: 1 landscape timber and 6 coupons.

The task was simple but not easy: Move the materials down and up the hill.
Evolution 1: Tandem carry was allowed the lone PAX used a Farmer’s Carry to move 2 coupons down or up the hill. Inclusion rules dictated this be repeated 3 times so each PAX got a chance to Farmer’s Carry.

Run a short loop.

Evolution 2: Solo carry using the timber – the team decided how many the PAX would carry – typically 2 or 4. The other PAX used a Rifle Carry to move the remaining coupons up or down the hill. Repeated so that each PAX got a chance to carry the weighted timber.

Run a short loop.

Evolution 3: Tandem carry was back, remaining PAX used a Murder Bunny to move the remaining coupon(s). What’s good for Incognito is good for all, so this was also repeated until all PAX had their turn at the Murder Bunny – debate still raging as to if going downhill or uphill was harder.

Return all materials to the start. Author’s note: no coupons or timbers were harmed during this exercise – which I believe is a first.

End in COT

Location: Gridlock
Date: 2024-07-06
Weather: Really perfect this time

Q: Oshag
PAX: 17 – LeBron, Cowbell, Subject Matter, Axeman, Bettis, ThighMaster, Dr. Quinn, Boxcar, Swift, White Claw, 49er, Biz Markie , Buzz Kill, Nelly, Kennny G, Muck, Oshag

Warm-O-Rama
Slo-Mosey to basketball courts with coupons and then dynos

Tha Thang
Fitness Test – Evolution 1
The run for this round was from the basketball courts around the tennis courts including a loop through the parking lot.

Round 1 – 20 Blockovers – from the ground pick the coupon up, curl, press, tri-press — Run

Round 2 – 20 Burpees – Run

Round 3 – 40 Curls – Run

Round 4 – 40 Squats – Run

Round 5 – 20 Big Boy Sit-ups – Run

Round 6 – 40 Side Straddle Hops – Run

After picking up the 6 and a short recovery – Beep Test. Cones were set at 15 paces instead of the normal 20. https://youtu.be/Y82jDHRrswc?si=1zHE2abBNK4Tyvw6

Welcome to FNG – Nelly and to White Claw DR from Indy. Thanks to Muck for the parking lot coffeeteria.

Also note – Flu Shot and Chewbacca Q’d a black ops beatdown this morning. Shout out to those guys for taking the lead to try and expand the F3 Lexington net.

End in COT

Location: Gridlock
Date: 2024-07-02
Weather: Perfect

Q: Oshag
PAX: 7 – LeBron, Circle K, Sous Vide, Muck, Axeman, Steve-O, Oshag

Warm-O-Rama
Dynos in the parking lot, mosey to basketball courts for a little more dynos. We were waiting for Buzz Kill to show up like he said he was but, alas, he did not grace us with his presence.

Tha Thang
Celebrations with a twist.
Started with 2 Celebrations of Life – just regular.

For the main Thang, each Celebration included a ‘Travel Zone’ from the free throw line to half court. In this zone the PAX used a different means of travel whenever passing through this section to complete the celebration. Examples of modes of travel used: Broad Jumps, Lunge Walks, Bear Crawl, Low Side Shuffle, and a Duck Walk.

In addition to the Travel Zone, an exercise was added at the baseline. The number of reps was determined by the number of missed free throws by a group of HIMs. Exercises included: Merkins, LBCs, Supermans, and Freddie Mercurys.

Steamer from Georgia posted DR.

End in COT

Location: Gridlock
Date: 2024-07-01
Weather: Perfect – just as predicted

Q: Oshag
PAX: 12 – Zebra, Circle K, Deacon Blues, Muck, 49er, Buzz Kill, LeBron, Cowbell, Sous Vide, Lincoln Log, Oshag, Kennny G

Warm-O-Rama
Dynos and a slow ruck to another parking lot

Tha Thang
A slow ruck to the other baseball fields.

Ruck around the first parking island
20 Flutter Kicks at the starting point of the ruck
Drop the ruck and run around the island
Repeat the 20 flutters
Ruck one island, flutters
Run around 2 islands, flutters…repeato until we ran 4 times. Fastholes then started to work back down the ladder. A ruck back to the flag closed out the morning.

End in COT

Location: Gridlock
Date: 2024-05-30
Weather: Beautiful

Q: Oshag
PAX: 13 – Oshag, Baby Driver, LeBron, Hoser, Incognito, Axeman, Muck, Circle K, Chewbacca, Sous Vide, Steve-O, Buzz Kill, Bettis

Warm-O-Rama
Mosey to the basketball courts and dynos

Tha Thang
Celebrations with Burpees – type varied including Walmart, Walkout, Plank Jack, and Standard (no Merkin)

Cones were set up for Beep Test – the distance between the cones was cut down to about 16 meters (instead of 20).

Finished with PAX Merry.

End in COT

Location: Gridlock
Date: 2024-05-16
Weather: perdect

Q: Oshag
PAX: 12 – Cowbell, Circle K, Incognito, Axeman, LeBron, Sous Vide, Muck, Picnic Basket, Lincoln Log, Oshag, Hoser, Ollie

Warm-O-Rama
Stretches while we waited FOREVER for Ollie to…I really don’t know what he was doing but we got a good stretch in while we waited. Then, rucked to the basketball courts for dynos and instructions.

Tha Thang
Celebrations – full without a ruck and half with ruck.

Alternated between a half-celebration with ruck and a leg exercise and
Full celebration with an upper body exercise

Leg exercises included Mucho Leggo, No Surrenders with a jump, Smurf Jacks
Upper body exercises included – Curl/Press/Tri, Bench press/Skull crusher, Rifle hold

Need to pray for Ollie. He teaches at a Chrisitan school, but he never stays for COT. The heathen in him may be winning.

End in COT

Location: Gridlock
Date: 2024-05-07
Weather: Beautiful

Q: Oshag
PAX: 16 – LeBron, Sparrow, Corn Dog, Cowbell, Sous Vide, Deacon Blues, Circle K, Baby Driver, Incognito, Axeman, Muck, Steve-O, Wally World, Chewbacca, Hoser, Oshag

Warm-O-Rama
Dynos, mosey to coupons, arm circles and Michael Phelps

Tha Thang
Merry-Go-Round to the other baseball fields.

Paired up PAX then completed an exercise set – one exercise with a coupon and one using the step-up wall. 35 seconds on, 15 seconds rest

Round 1 – Step-Ups and Curl/Press/Tri press
Round 2 – Dynamic Squats/Dead Lift
Round 3 – Dynamic Merkins/Coupon Swings
Round 4 – Box jumps/Overhead press & hold

Merry-Go-Round back to the coupon pile.

End in COT

Location: Gridlock
Date: 2024-04-20
Weather: Chilly, beautiful

Q: Oshag
PAX: 15 – Oshag, Chewbacca, Buzz Kill, Muck, Boxcar, Swift, Bam, Sous Vide, Radio, Axeman, Hoser, Incognito, Subject Matter, Molar, No Mas

Warm-O-Rama
Transporting coupons to tennis courts and then Dynos

Tha Thang
Evolution 1:
– Bear crawl one court, jog back to start, run to court 2, bear crawl court 2, run back to start, repeat while bear crawling only one court (I hate bear crawls) for all 8 courts.

Evolution 2:
– Celebration of Life with Freddie Mercurys at each stop. The further you ran, the fewer reps. Started with 2 reps at the far end of the tennis courts and added 2 reps for each court.

Evolution 3:
– Celebration with coupons. Coupons were placed in the middle of the 8 courts. PAX ran a celebration while completing 5 curls/press/tris every time they passed the coupon. At each stop, PAX completed Pendulum Lunges starting with 2 at the first stop and adding 2 lunges at each stop.

End in COT

Location: Sherwood
Date: 2024-04-12
Weather: Chilly

Q: Oshag
PAX: 9 – Oshag, Muck, Swift, Flu Shot, Chewbacca, Tiny Dancer, Zebra, Armstrong, Bettis

Warm-O-Rama
A few stretches

Tha Thang
Ruck – 2:00 regular pace, :30 seconds double time burst – repeato until time is up

End in COT

Location: Gridlock
Date: 2024-04-08
Weather: Perfect

Q: Oshag
PAX: 14 – Oshag, Zebra, Lincoln Log, Circle K, Bettis, Morpheus, Eggo, Flu Shot, Muck, Sous Vide, Chewbacca, Swift, Radio, Cowbell

Warm-O-Rama
Completed by a generous HIM that covered for the late Q

Tha Thang
Merry-Go-Round (that’s what I’m going to call it) to the pull-up shelter.

MGR = PAX pair up with one coupon to the pair (today we also had rucks). The PAX with coupons line up and start walking while rifle carrying the coupon. The rest of the group runs around the line. When your partner needs a break, he taps his partner.

At the pull-up shelter, 50 seconds on, 15 rest. Exercises were pull-ups, Merkins (any variety except regular Merkins), and an Ab exercise. PAX chose how many reps of each exercise and how much rest they needed in addition to the 15 seconds, if any.

MGR back to the coupon pile.

End in COT

Location: Gridlock
Date: 2024-03-12
Weather: Chilly but nice

Q: Oshag
PAX: 12 – Oshag, Sous Vide, Cowbell, Muck, Hoser, Buzz Kill, Circle K, Incognito, Tiny Dancer, LeBron, Axeman, Steve-O

Warm-O-Rama
Stretches and Dynos – mosey to coupons

Tha Thang
Movement – 1/2 the PAX rifle carried a coupon while the other half ran around them. This continued from the coupon pile to the wall by the other set of baseball fields with PAX switching from running to carrying as needed.

50 seconds on, 15 off
Box jumps, Curls
Reverse Box Jumps, Bent over rows
Step ups, Curl press
Chuck Norris Merkins on the wall, Sumo Squats

Coupon run back to coupon pile. 10 Burpees to finish from the good morning we got from a pair of runners.

End in COT

Location: Gridlock
Date: 2024-02-24
Weather: Cold and rainy

Q: Oshag
PAX: 1 – Buzz Kill

Warm-O-Rama
Well, Oshag forgot me.

Tha Thang
I guess I’m just forgettable. But @cowbell and @sousvide probably remember me running circles around then on the basketball courts.

End in COT

Location: Gridlock
Date: 2024-02-24
Weather: Variable – OK to start, pretty nasty by the TIME we finished

Q: Oshag
PAX: 15 – Morpheus, Subject Matter, Chewbacca, Sous Vide, Cowbell, Molar, Corn Dog, Muck, Radio, Dr. Quinn, Axeman, Eggo, Flu Shot, Hoser, Oshag

Warm-O-Rama
Mosey to the courts for dynos
Warm up music – Time by Hootie & The Blowfish, Foreplay/Long Time by Boston
Mosey to pull-up shelter

Tha Thang
EMOMs today with a 1 minute low plank at each transition.

1st Evolution – Upper Body
Pull-up/Merkin Ladder
Started at 2 Pull-ups & 4 Merkins, progress to 3 & 6…etc. PAX choice how far to work up the ladder and come back down. 10 Rounds, EMOM.
Songs – Good Times Bad Times, Nothin but a Good Time, September, Good Times

Mosey back to courts – Plank
2nd Evolution – Legs – EMOM continued (had to stretch this to 80 seconds to get the exercises in)
Celebrations with a bonus leg exercise at the starting baseline:
Round 1 – No Surrenders x 3
Round 2 – Bonnie Blairs x 3
Round 3 – Sumo squats x3
Round 4 – Jump Squats x 3
Round 5 – High Knees x 4 – Repeato and go back down

Songs – Baby One More Time, Good Times

Small Cardio break – stretching and Broga – Song – Timeless, Killin’ Time

3rd Evolution – Abs – EMOM (back to one minute)
Full Court Celebration (basically, just a down and back)
Ab exercise on each baseline
Round 1 – LBC x 6
Round 2 – BBS x 4
Round 3 – Superman x 4
Round 4 – Freddie Mercurys x 6
Round 5 – Mountain Climbers x 8 – Repeato and go back down

Songs – Here for a Good Time, Time for me to Fly, Anytime

COT Topic today was TIME. Q shared about the value of time and managing the events that occupy your time each day.

At the end, the Q accidentally acknowledged the Q for a good Q.

End in COT

Location: Gridlock
Date: 2024-02-03
Weather: Sunny but cold

Q: Oshag
PAX: 16 – Oshag, Sous Vide, Hoser, Buzz Kill, Biz Markie , Bootlegger, Bettis, Cowbell, Radio, 49er, Molar, Axeman, Incognito, Bam, Dr. Quinn, TLC

Warm-O-Rama
Dynos – Franks, Butt Kickers, Pigeon Pulls, High Knees, Chest pulls. The Q discovered the cold had zapped the battery in his speaker so hence the backblast title.

Tha Thang
Dynamic exercise set – Dynamic Incline Chuck Norris (fall into the wall, catch yourself, and push off the wall back to your starting position), Leaping Squat (PAX jumped from the retaining wall into a squat), and PAX assisted Leg Lifts (PAX held their legs over the wall while their partner pushed their legs down). 5 reps each. Then a run – one direction was a short lap, the other was a long lap – PAX rotated running short and long laps after a set of exercises was complete.

After a few rounds, PAX traveled up the levels of the parking lot to the baseball shelter
Level 1 – Bear Crawl
Level 2 – Broad Jumps
Level 3 – Walking lunges

In the shelter:
Curl/Dip Ladder – 1 – 10 – PAX alternated reps with their partner working from 1 rep to 10.

Once finished with the ladder, PAX reversed the travel back to the bottom level and completed 2 more full laps. Then, we traveled back to the top for one more Curl/Dip ladder.

Put coupons away and mosey back to the flag.

Also in attendance, Bo Schembechler from Chicago and FNG aka ‘The Wizard’ – Dalton. Headlocked by TLC but we didn’t get an email.

End in COT

Location: Gridlock
Date: 2024-01-13
Weather: Freaking cold and windy, snowed a little. On the miserable scale, it was bad. Good thing I love the cold, no, no I don’t, I hate the cold. With a passion.

Q: Oshag
PAX: 10 – Dr. Quinn, Corn Dog, Incognito, Sous Vide, Flu Shot, Molar, 49er, Radio, Cowbell, Oshag

Warm-O-Rama
Mosey to coupons for dynos, transport coupons to basketball courts, mosey to pull-up shelter. Cold morning, so we started moving as quickly as possible.

Tha Thang
Murph Prep
Pull-ups, Merkins, Squats, Run – the PAX were given the choice of how many reps to complete for their Murph Prep. We stopped about half way through for a little Mary.

Mosey to basketball courts
3 modes of travel for each round depending on which direction PAX were moving:
1. Moving away from the cones – Shuffle, slides, Karaoke, and A skips

1. Moving toward the cones – Jail Break or Bernie

2. From baseline to cones through the grass – Murder Bunnies or Rifle Carry.

We worked through the list for as long as time allowed.

End in COT

Location: Gridlock
Date: 2023-12-30
Weather: Awful – cold, windy, rainy – less wind and rain as the beatdown got underway

Q: Oshag
PAX: 13 – Oshag, Bam, Morpheus, Flu Shot, LeBron, Dr. Quinn, Radio, Muck, Sous Vide, Lansbury, 49er, Armstrong, Corn Dog

Warm-O-Rama
Mosey to basketball courts. Dynos to get warmed up. Mosey to pull-up shelter.

Tha Thang
Fitness Test – Part I
40 Merkins
40 Big Boys
10 Pull/Chin Ups
Run 1 mile
40 Merkins
40 Big Boys
10 Pull/Chin Ups

Record your time

Fitness Test – Part II
20 meter Beep Test
Record your number of rounds when you bow out
Once you recover, jump back in an keep up best you can

End in COT

Location: Gridlock
Date: 2023-12-23
Weather: Cold, Sunny

Q: Oshag
PAX: 16 – Axeman, Oshag, Driftwood (DR), Muck, Molar, Peach Fuzz, Dr. Quinn, Subject Matter, Eggo, Flu Shot, LeBron, Raquel, Sous Vide, Buzz Kill, Morpheus & Cowbell!

Warm-O-Rama
Mosey to the basketball courts and dynos

Tha Thang
4 Corners (2 halves, 4 quarters – the degenerates this morning keep trying to rename it). 2 PAX in the middle were replaced by a PAX from a corner using a different mode to travel to the middle. Once the middle was tagged, he sprinted to the opposite corner to tag up. All PAX not traveling, were completing an exercise.
Monkey Humpers — Bear Crawls
T Jacks — Lunge Walk

Celebrations with work zone
In the work zone PAX – Bear Crawled, Lunge walked, and Broad Jumped.

3 on 3 basketball to finish – game was to 7, 2 or 3 points for each bucket, 1 point for each miss. Teams rotated out.

End in COT

Location: Gridlock
Date: 2023-12-21
Weather: Cold, just cold

Q: Oshag
PAX: 5 – Oshag, LeBron, Sous Vide, Muck, Axeman

Warm-O-Rama
Mosey to basketball courts for some dynos

Tha Thang
No Q, No Problemo

Celebrations with variety

Guardian Run

4 Corners – hard to explain, but I remember

Celebrations with an exercise zone – this one everyone liked so I’m writing it down – in the zone we did bear crawls, lunges, and broad jumps

Finished with a free throw round robin – if you missed you hit 5 exercises, if you hit everyone else did 5 exercises

End in COT

Location: Gridlock
Date: 2023-12-11
Weather: Cold but not windy

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

Warm-O-Rama
OYO stretches, mosey to tennis courts, a little more stretching

Tha Thang
No ruck run the stair loop
Ruck best effort on the stair loop
10-10-10
Curls-Rows-Overhead press
10-10
Flutter Kicks-Box cutters

Repeato on your own

Ruck to trail them picked up a Guadian Run (can’t say the other word) down to the bridge.

Repeato – 10-10-10 with the addition of 20 Merkins. Repeato

Guardian Run back to the flag.

Short Merry.

End in COT

Location: Gridlock
Date: 2023-11-23
Weather: Sunny and cold

Q: Oshag
PAX: 27 – Molar, Stork, Buffet, Axeman, Armstrong, False 9, Chewbacca, Hasbro, Muck, Incognito, Simmons, Lax Bro, Giggles, Bomb Threat, Corn Dog, Dr. Quinn, Bam, Jello Shot, Ransom, Baby Driver, Sous Vide, Zebra, Buzz Kill, Radio, Yanni, Bullwinkle, Oshag

Warm-O-Rama
Mosey to the football field for dynos

Tha Thang
Ultimate Football with quarters of touch football. Ended with Maverick – Ultimate Football with 2 footballs at the same time.

Black Team (Winners)
Corndog, Dr. Quinn, Oshag, Ransom, Radio, Buffet, Jello Shot, Axeman, Armstrong, Baby Driver, Bam, Open Concept, Molar, Stork

Yellow Team
Lax Bro, Simmons, Bomb Threat, Sous Vide (aka Wishbone), Incognito, Zebra, Giggles, Hasbro, Chewbacca, False 9, Bullwinkle, Yanni, Buzzkill

End in COT

Location: Gridlock
Date: 2023-10-23
Weather: Cool but great

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

Warm-O-Rama
Stretches on your own

Tha Thang
Ruck to pull up shelter – 1-2-3-4-5 ladder with pull-ups and Merkins
Ruck to tennis court stairs – 10 Warrior curls then alternating ruck and sprint for a lap, then 10 Warrior curls. Repeated about 4 times. Ruck back to the flag for a little Mary.

End in COT

Location: Gridlock
Date: 2023-10-17
Weather: Cool but good

Q: Oshag
PAX: 10 – Oshag, Swift, Corn Dog, Splitter, Bettis, Steve-O, Sous Vide, Axeman, Buzz Kill, Hoser

Warm-O-Rama
Mosey to basketball courts and Dynos

Tha Thang
Celebration of life. Rep count was set by the number of free throw misses by each group. Line exercises included – merkins at the baseline each time – SSH, squats, Supermans, Bonnie Blairs, Smurf Jacks, T-Jacks, BBS.

Ran both courts 2 times. After the second revolution, went 50 rounds with the Beep test.

End in COT

Location: Gridlock
Date: 2023-09-23
Weather: Perfect

Q: Oshag
PAX: 17 – Oshag, Bettis, Buzz Kill, Incognito, Dr. Quinn, Chewbacca, Axeman, Radio, Molar, False 9, Wally World, Bam, Subject Matter, Tatanka, Baby Driver, No Mas, Flu Shot

Warm-O-Rama
Dynos in the parking lot

Tha Thang

CINDY 500 – IPC 2023 Week 3

End in COT

Location: Sherwood
Date: 2023-09-01
Weather: Perfect

Q: Oshag
PAX: 5 – Oshag, Lansbury, Bootlegger, Corn Dog, Chewbacca

Warm-O-Rama
Dynos

Tha Thang
Ruck to the stadium.
Dropped the rucks, ran a length of the stadium and placed a flashlight on the corner, ran back to the rucks, 2 or 3 of the PAX picked up all the rucks and started walking, the other 2 or 3 ran back to retrieve the flashlight and run back to the rucking group, dropped the rucks for a little Mary, then everyone rucked to the next corner — repeato until we ran out of time.

Tried to enter the stadium and do a couple of rounds on a ramp but Derrick kicked us out. Good dude, just doing his job, doesn’t understand F3 runs this town. He’ll get better.

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Location: Gridlock
Date: 2023-07-25
Weather: Perfect

Q: Oshag
PAX: 12 – Lansbury, Radio, Baby Driver, Sparrow, Incognito, Muck, 49er, Axeman, Buzz Kill, Zebra, Sous Vide, Oshag

Warm-O-Rama
Dynos and lay up line – with Burpees for any missed lay ups

Tha Thang
A series of bursts – full sprint half way across the courts then jog to the end. Last couple of bursts were Bernies.

Celebrations – added in Merkins, SSH, Sous Vides, LBCs, and Superman each line. Sideline exercise was as many good form squats up to 5 and never changed.

Threw in some lay up lines with burpees. Finished with more bursts.

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Location: Gridlock
Date: 2023-07-15
Weather: Perfect

Q: Oshag
PAX: 12 – Oshag, No Mas, Toto, Bettis, Muck, Brown Note, Radio, Axeman, Subject Matter, Lansbury, Dr. Quinn, Buzz Kill

Warm-O-Rama
Dynos on the basketball court

Tha Thang
2 on 2 – Full Court basketball – next time include a 15 second shot clock
Extra PAX were on the sidelines doing Plank Jacks, T Jacks, or Bonnie Blairs – changed with each bucket – or since the buckets were not so forthcoming, every turnover. Game was to 3 and then teams switched.

Second Thang: Sugarcane
Round 1 – 2:00 min all out. Mark your spot on the ground. (No Sand bagging – Buzzkill)
2 Min Rest
Round 2 – All out back the the mark you left. Note the time.
2 Min Rest
Round 3 – All out for the time from Round 2 (the goal was to make it back to Round 1 mark)

Recovery run/mosey

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Location: Gridlock
Date: 2023-06-24
Weather: Perfect

Q: Oshag
PAX: 18 – Axeman, Hoser, LeBron, Toto, Trilogy, Swift, Boxcar, Showcase Showdown, Lincoln Log, Zebra, Red Cross, Hertz, Dr. Quinn, Bam, Muck, Slim Jim, Baby Driver, Oshag

Warm-O-Rama
Dynos at the basketball court

Tha Thang
Mosey to the pull-up shelter
10 Pull-ups
40 Merkins
40 BBS
Run 1 mile
10 Pull-ups
40 Merkins
40 BBS

Record your time

Mosey to the basketball courts
20 meter Beep Test

Record the number of cycles – once you’ve recovered, jump back in to support the fastholes.

Times and cycles are recorded here: https://docs.google.com/spreadsheets/d/1_kozUo7vwWA67DUzkZz8jTw8BpnS1nHjiFNkK3AuPcg/edit?usp=drive_link

End in COT

Location: Gridlock
Date: 2023-06-19
Weather: Perfect – then wet – but still awesome.

Q: Oshag
PAX: 7 – Oshag, Toto, Sous Vide, Muck, Ping, Swift, Zebra

Warm-O-Rama
Dynos in the parking lot

Tha Thang
Ruck to warm up then stopped at the scoreboard hill for a little fun before the rain hit.

Fun included sprints up the hill, some were Bernie style, curls, overhead press, and Bear crawls up the hill. Finished with a ruck in the rain and Mucho Leggo in the parking lot in the pouring rain.

Welcome to Shocker!!

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Location: MoCo
Date: 2023-05-20
Weather: Wet

Q: Oshag
PAX: 14 – Zebra, Wally World, Sous Vide, Axeman, Snow White, Con-Air, Deflator, The Janitor, Golden Shower, Buc-ee, Cockroach, Mr Pringle, Muck, Oshag

Warm-O-Rama
Dynos under the shelter, Ab Bagotas, Frankenstein

Tha Thang
Modified Dora
PAX partnered up with one PAX working with a Ruck under the shelter the other PAX ran a set of cones with an exercise at each cone

Round 1 – Curls and SSH – 3 at each cone
Round 2 – Squats and Merkins – 5 at each cone
Ran a lap
Round 3 – Overhead press – Half Squats (bottom half) 3 at each cone
Round 4 – Mike Tyson’s and Bonnie Blairs – 2 at each cone
Round 5 – Windshield Wipers and T-Jacks – 3 at each cone

Finished with a round of Mary

8 PAX from MoCo present, 3 FNG’s – Welcome Buc-ee, Deflator, and Mr. Pringle. Great first day in MoCo!!

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Location: Gridlock
Date: 2023-04-18
Weather: Chilly – go away, bring on the heat

Q: Oshag
PAX: 10 – Phantom Menace, Santa’s Little Helper, Oshag, Incognito, 49er, Muck, Axeman, Steve-O, Sous Vide, Zebra

Warm-O-Rama
Zebra led warm-up

Tha Thang
Deck O Death – thanks to Incognito for being my seeing eye dog and reading the cards.

End in COT

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

Q: Oshag
PAX: 10 – Santa’s Little Helper, Oshag, Zebra, Axeman, Incognito, Baby Driver, Steve-O, LeBron, Wally World, Phantom Menace

Warm-O-Rama
Coupon carry to the basketball court then dynos

Tha Thang
Round 1 – Upper Body work, PAX paired up
PAX 1 ran both courts, PAX 2 – Curls – repeato 3 times
PAX 1 Bernie one direction and then run back, PAX 2 – bench press- repeato 3 times
PAX 1 ran both courts, PAX 2 – Overhead Press- repeato 3 times

Round 2 – Altered Beep Test
5 min – 20 meter Beep Test – no drop outs, take a pause if needed, but keep moving for as much as the 5 minutes as possible
Active Recovery- 5 Man Makers, 5 American Hammers with coupon, 15 T-Jacks, 15 Big Boy Situps

5 min – 20 meter Beep Test – no drop outs, take a pause if needed, but keep moving for as much as the 5 minutes as possible
Active Recovery- 5 Man Makers, 15 SSH, 15 Big Boy Situps

Best Rifle Carry to put the coupons back doing your best to avoid Stinky Aka — Phantom Menace

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Location: Gridlock
Date: 2023-03-28
Weather: Chilly but nice

Q: Oshag
PAX: 14 – Santa’s Little Helper, Phantom Menace, Oshag, Zebra, Fogell, Muck, LeBron, Snow White, Sous Vide, Axeman, Manny P, Inchie, Steve-O, Splitter

Warm-O-Rama
Mosey to tennis courts for dynos

Tha Thang
90 sec exercise – PAX choice but gave some options – Carolina Dry Docks, Bonnie Blairs, Bobby Hurleys, No Surrenders
Run a lap around all the tennis courts

PAX did not beat the old, broken, overweight Q so 20 Burpees were added

Repeato

Phase 2
90 Sec exercise – PAX choice – Merkins, T-Jacks, Hip Rock and Raise

Run the stairs from the courts to the top and back
Repeato

PAX did a better job of beating the Q = 10 Burpees

Repeato – each phase one time

No dogs were seriously harmed during the completion of this beatdown.

End in COT

Location: Gridlock
Date: 2023-03-25
Weather: Perfect

Q: Oshag
PAX: 12 – Santa’s Little Helper, Oshag, Incognito, Lincoln Log, Red Cross, Hertz, El Fed, Radio, Axeman, Muck, Baby Driver, Zebra

Warm-O-Rama
Mosey to basketball courts for dynos then mosey to pull-up shelter

Tha Thang
Secret Service Fitness Test
10 Pull-ups
40 Merkins
40 Big Boy Sit Ups
Run – our loop is a little over a mile total – out and back to the shelter
10 Pull-Ups (reverse the grip from the first evolution)
40 Merkins
40 Big Boy Sit Ups

Recover mosey back to the basketball courts
Active recovery – Plank Jacks, Seal Walks, Reverse Lunge, Overhead claps

2nd Fitness Test – Beep Test
The first time we tried it the distance was too long.
Second time we ran side-to-side on the basketball courts (maybe too short, but it worked)
Used this version of the beep test: https://www.youtube.com/watch?v=Y82jDHRrswc

Test Data will live here: https://docs.google.com/spreadsheets/d/1_kozUo7vwWA67DUzkZz8jTw8BpnS1nHjiFNkK3AuPcg/edit#gid=0

End in COT

Location: Gridlock
Date: 2023-02-11
Weather: Cold but sunny

Q: Oshag
PAX: 18 – Oshag, Santa’s Little Helper, Count Chocula, Incognito, Wally World, Radio, Axeman, Splitter, Baby Driver, 49er, Subject Matter, Lansbury, Red Cross, Buffet, Lincoln Log, Chewbacca, Sous Vide, Muck

Warm-O-Rama
Dynos and moving coupons to the basketball courts

Tha Thang
PAX Lead – for the during of a song picked by the maestro, PAX lined up in formation in groups of 3-4. The PAX at the front of the line determined the exercise and the reps, the rest of the line followed. When that set was complete, the next PAX stepped up and called out an exercise and reps. Repeato until the song ended.

Once the song ended, the PAX moseyed to the Pull-Up shelter the for the fitness test.
10 pull-ups
40 Merkins
40 Big Boy Sit ups
Run a loop (turned out to be about a mile in length)
10 pull-ups (reverse the grip from the first set)
40 Merkins
40 Big Boy Sit ups

This was our practice run. Future tests will be timed.

Welcome Red Cross and Welcome Back Count Chocula!!

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Location: Gridlock
Date: 2023-01-21
Weather: Cold – typical KY January

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Dub-K, Wally World, Elle Woods, Incognito, Axeman, Muck, Baby Driver, Sous Vide, Splitter

Warm-O-Rama
Arm stretches during COR, Core Principles, and disclaimer
Dynos
Mosey to football field to retrieve coupons

Tha Thang
Near – Scoreboard Hill
Top – 10 T-Jacks
Run or Hop to get up the hill
Crawl Bear to come down the hill
Bottom – Curls, Chest Press, Catalinas
All PAX worked in pairs.

Far – Together, the PAX ran to the bridge at the bottom of the trail
Various exercises, mostly leg related, at the bridge and then PAX were challenged to ‘win’ the run back to the Near location.

The Winner got to pick the music for the next round but places 1 and 2 were also rewarded with a PVC tube filled with water for the next trip to Far.

Repeato

Burpees were included for various punishments/rewards

A ‘Good Morning’ rule was established – getting a ‘Good morning’ from any passerby meant the group had to complete 5 Burpees.

End in COT

Location: Gridlock
Date: 2023-01-02
Weather: Awesome for Jan 2

Q: Oshag
PAX: 10 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Sous Vide, Zebra, Snowflake, Muck, Axeman, Incognito

Warm-O-Rama
Michael Phelps, Grass Grabbers, Dynos

Tha Thang
PAX dropped their rucks and then walked about 30 yards, one PAX would run to a designated spot whilst the others exercised, the runner would run past the group tagging another to start running and then proceed to retrieve his ruck. This rotation continued until all rucks were retrieved.

PAX exercises – Burpees, T-Jacks and Incline Merkins, Wall Sit while doing overhead claps.

Completed 3 rounds with a little rucking in between.

End in COT

Location: Gridlock
Date: 2022-12-27
Weather: Cold, but pleasant

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

Warm-O-Rama
Not much, best to just get started on cold days. Mosey to football field to grab a coupon.

Tha Thang
Hills – get to the top by varied methods, crawl-bear back down, 10 curls, run to the bridge and return – repeato until time ran out. Here’s what is looked like:
1. Up – Army Crawl, Down – crawl-bear, 10 curls, run
2. Up – Hops (kept them small to minimize slipping), Down – crawl-bear, 10 curls, run
3. Up – run part way, complete a box shuffle x 2, Down – crawl-bear, 10 curls, run
4. Up – Rifle Carry, Down – crawl-bear w/coupon, 10 curls, run
5. Up – Murder Bunnies, Down – crawl-bear w/coupons, 10 curls, run

Respectable group of HIMs completing a respectable beatdown.

End in COT

Location: Sherwood
Date: 2022-12-16
Weather: cold

Q: Oshag
PAX: 5 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Muck

Warm-O-Rama
None, it was cold.

Tha Thang
We rucked and round-robined some exercises with the few minutes left at the end.

End in COT

Location: Gridlock
Date: 2022-12-15
Weather: Chilly, but good

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Muck, The Janitor, Wally World, Sous Vide

Warm-O-Rama
Dynos & Mosey to Basketball Court

Tha Thang
Series of Celebrations with T-Jacks, Mountain Climbers, A-Skips incorporated. Threw in some defensive slides every so often for good measure.

End in COT

Location: Sherwood
Date: 2022-12-07
Weather: Beautiful – little wet

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

Warm-O-Rama
Dynos

Tha Thang
Official F3 Deck-o-Death to initiate the Wildcard workout at Sherwood. Want to know more, you got to show up!!!!

End in COT