Location: Gridlock
Date: 2022-07-30
Weather: Freaking Awesome

Q: Oshag
PAX: 24 – Santa’s Little Helper, Oshag, Zebra, Bam, Sous Vide, Lansbury, Matlock, Johnny Fever, TStark, LeBron, Sparky, Radio, Incognito, Slick Willie, 49er, Geppetto, Raquel, El Fed, Wally World, One Time, Bubba Gump (DR), Rough Rider (DR), Shark Tank (DR), Bed Head (DR)

Warm-O-Rama
Dynos in the parking lot – butt kickers, Frankensteins, Chest pulls, Pigeon Pulls

Also, little Plank/Name-O-Rama to start for our FNG’s and DRs.

Tha Thang
Mosey to the basketball court for a few rounds of celebrations:
1 – Normal Celebration of Life
2 – 3 SSH at each line
3 – 3 T-Jacks at each line
4 – 3 Plank Jacks at each line
5 – 3 Supermans at each line
6 – 3 LBCs at each line

Mosey to football field for CSUP
Coupon/Ruck Crawl – move a coupon or ruck down the hill and back up. Coupon/Ruck never leaves the ground and a move cannot be repeated back to back – Murder Bunny, Reverse Murder Bunny, in a Plank position pull the coupon from one side to the other – however you can move the coupon/ruck without repeating the move back-to-back.

Partnered up for a few rounds of continued CSUP:
Round 1 repeated 2 times – Coupon exercise – Overhead press, partner PAX runs down the hill and Bernie’s back up.

Round 2 repeated 2 times – Coupon exercise – Windshield Wipers – parnter PAX Karyoke back up the hill

Round 3 repeated 2 times – Coupon exercise – Curls – partner PAX runs down the hill and does a wide receiver drill back up – chopping feet while zig zagging.

Mosey to flag

End in COT

Location: Gridlock
Date: 2022-02-15
Weather: Too cold for shorts

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

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

Tha Thang
Thang 1
PAX ran, skipped, lung walked, hopped, Bernied, and slid around the basketball courts while pairs of HIMs completed different exercises in the middle of the courts – Merkin Jacks, Plank Jacks, Bobby Hurleys, Columbian Neckties, plus other stuff I can’t remember. PAX helped provide variety.

Thang 2
Celebrations of Life to close out
Round 1 – Regular celebration
Round 2 – 2 SSH
Round 3 – 3 Merkins
Round 4 – 4 Supermans
Round 5 – 5 LBCs
Round 6 – 6 Scissor Jacks

Possum, Muck, Sweetness, Thin Lizzy, and 49er – Qs decision not to include in the stats for showing up in improper attire. Fair warning was issued to wear shorts today or their presence at the beat down would not count towards their stats.

This warning is well documented on Slack. No excuses, no whining. Choices were made, manliness won out.

End in COT

Location: Gridlock
Date: 2021-12-14
Weather: Cold but cold

Q: Oshag
PAX: 13 – Incognito, Red Flanders, 49er, Steve-O, Possum, The Janitor, Sous Vide, Santa’s Little Helper, Axeman, Showcase Showdown, Lansbury, Raquel, Oshag

Warm-O-Rama
Mosey to basketball courts – Up & Down Dog, Dynos – we noticed we were in the middle of a meteor shower while enjoying the gloom – dodging meteors was an important skill this morning.

Tha Thang
We circled up in the middle of the 2 basketball courts (the dot of the i). We would rotate working our way into the middle of the circle using different exercises – Bear Crawl to the middle stopping for a Merkin with each stride, lunging to the middle and stopping for a Squat with each stride, hoping with a SSH each time, along with a few other variations – each time we worked our way from the middle we did a reverse Bear Crawl until those got really hard and we switched to a Reverse Lunge.

Between sets of circle exercises – we ran around the tennis courts – the stem of the i.

To finished, we counted off in 3’s and sprinted into the middle of the circle and Bernie’d to the outside of the circle.

End in COT

Location: Gridlock
Date: 2021-12-02
Weather: Awesome

Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Incognito, Sous Vide, Raquel, Showcase Showdown, Geppetto, Steve-O, The Janitor, Thin Mint, Axeman, Red Flanders, Possum

Warm-O-Rama
Mosey to basketball courts – stretching and dynos.

Tha Thang
Deck of Life
Spades – modified Celebration of Life using both basketball courts
Diamonds – the dreaded Catalina Wine Mixers
Clubs – Big Boy Sit-ups
Hearts – Dive Bombers

5’s – Modified Burpees – Walmart, One-Legged, Walkout – and 4 count Bear Crawls

Aces – T-Jacks & High Skips

Joker – Indian Run

Didn’t make it through the run, but it was a good beat down anyway. Feeling the smoke now.

End in COT

Location: Gridlock
Date: 2021-11-06
Weather: A lovely cold

Q: Oshag
PAX: 10 – Oshag, Santa’s Little Helper, O’ Papa, Raquel, Sous Vide, 49er, Axeman, Chewbacca, Radio, Possum

Warm-O-Rama
Stretches, mosey to basketball court, Dynos

Tha Thang
Started with Celebrations of Life on the basketball court. Stopped at each line for exercises based on the number of FT misses. Exercises included Merkins, Mtn Climbers, T-Jacks, LBCs, Supermans, stuff like that.

After a few rounds, we moseyed to the football field for a little coupon work. 20 Curls at the top, Rifle Carry to get to the bottom and back up. Coupon exercises at the bottom. After a few rounds, finished with ManMakers and put the coupons away.

Returned to the basketball court to finish the beat down with more Celebrations.

Mosey back to the flag.

End in COT

Location: Gridlock
Date: 2021-10-21
Weather: Lovely

Q: Oshag
PAX: 12 – Oshag, Santa’s Little Helper, Wally World, Muck, Possum, Geppetto, Steve-O, 49er, Chewbacca, Sous Vide, Axeman, Raquel

Warm-O-Rama
Mosey to the basketball court for a little follow the leader. Shuffles, butt kickers, Frankensteins, Down Dog and Up Dog

Tha Thang
Shooters – 3 at a time for reps and number of Celebrations – we mostly did 3 Celebrations of Life at a time.

Exercises included T-Jacks, Catalinas, Merkins, SSH, Bobby Hurleys, Big Boy Sit Ups and lots of Celebrations.

End in COT

Location: Gridlock
Date: 2021-10-09
Weather: So perfect – except very wet grass

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Pee Wee, Czekov, Raquel, Axeman, Geppetto, Radio, Muck, Zebra, Possum

Warm-O-Rama
Mosey to football field with lumber poles.

Once there and poles were loaded with coupons, we did dynos: Frankensteins, Knee hugs, Pigeon pulls, Butt kickers, etc..

Tha Thang
Each revolution started with a pair of PAX carrying 4 coupons on a pole down and up a hill. Moved to the football field for 30 yard reps stopping at each 5 yard line to complete an exercise – exercises included:
Round 1 – Merkin variation every 5 yards
Round 2 – Leg exercise every 5 yards
Round 3 – Mary (or is it Merry?) every 5 yards
How we returned to the original yard line varied with each revolution – Jail Break, Bernie Sanders, High Shuffle, Karaoke

Back to the hill for a carry the, repeato and vary. It was hard. Feet got wet. I believe the word ‘moist’ was used.

Coffeteria at North Lime after. Good fellowship.

End in COT

Location: Gridlock
Date: 2021-09-11
Weather: Perfect

Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, 49er, Bandwagon, Possum, Chewbacca, Radio, Axeman, Incognito, Raquel, Lansbury, Matlock, Ollie

Warm-O-Rama
Stretches and Dynos in the parking lot.

Tha Thang
Each movement today honored those lost 20 years ago on this day.
2996 total dead – 1.5 mile mosey = approximately 3000 strides

Run ended at the coupons on the football field.
WTC 1 = 110 stories, WTC 2 = 110 stories – Round 1 – 220 Merkins top of the hill, PAX partner coupon carry down and up the hill

343 Firefighters perished in the towers – Round 2 – 343 LBC’s, PAX partner coupon carry down and up the hill

23 members of the NYPD died in the towers – Round 3 – 23 Manmakers, PAX partner mosey down and up the hill

37 members of the Port Authority passed in the towers – Round 4 – 37 Catalina Wine Mixers, PAX partner mosey down and up the hill

We ran out of time. The following rounds did not happen. Posting in case someone wants to pick them up:
Flight 77 – 184 souls perished – 184 Curls
Flight 93 – 40 souls perished – 40 Burpees
Pentagon – 184 souls perished – 184 Squats

FNG’s – Chuck Donovan – Johnny Fever and Bandwagon’s BIL – Scratch
Also present – Chekov

Thanks to all that came out today.

NEVER FORGET

End in COT

Location: Gridlock
Date: 2021-08-31
Weather: Ida say it was OK, little wet

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

Warm-O-Rama
Mosey/ruck to tennis courts for down/up dogs, runner’s stretch (the real one, not the one Muck says), Superman, Lazyman – just to show water don’t hurt

Tha Thang
A sideline thang and a running thang for each round.
Round 1 – Windshield wipers, Superman at the edge of each of 3 courts
Break – Celebration of Life – 3 courts
Round 2 – Curls, Lazyman at the edge of each of 3 courts
Break – Celebration of Life – 3 courts
Round 3 – Chest press, Sous vides at the edge of each of 3 courts
Break – mosey to last court, Jail Break back
Round 4 – Overhead press, T-Jacks at the edge of each of 3 courts
Break – Jail Break to the end, mosey back
Round 5 – Upright Row, Jump Squats at the edge of each of 3 courts
Break – OYO full lap
Round 6 – Squat Thrusts, Merkins
Break – OYO full lap
Mosey/ruck back to flag

End in COT

Location: Gridlock
Date: 2021-08-24
Weather: Still Summer, it’s perfect

Q: Oshag
PAX: 9 – Santa’s Little Helper, Oshag, Incognito, Possum, Zebra, Sous Vide, Muck, Farva (Lex), Axeman

Warm-O-Rama
Double Coupon Carry from Football Field to Basketball Courts – Double Coupons, Lansbury, that would be harder than a single coupon carry – you would have known had you been there.

Tha Thang
Coupon CSUP
Celebrations of Life w/coupon – here’s where the CSUP started. Each PAX chose their carry sequence during the Celebration of Life – only guidance was sometimes carry 2 coupons, sometimes carry 1 coupon, sometimes put them down and run.

In between Celebrations, we added exercises – T-Jacks, Plank Jacks, Big Boys, LBCs, Catalinas, Merkins, Sous Vides, etc…

In honor of the missing hater, Dead Bugs was the ‘rest’ position while waiting for the 6.

Finished by carry 2 coupons, Lansbury see previous coupon reference, back to the football field to rest until next time.

End in COT

Location: Gridlock
Date: 2021-08-16
Weather: It’s still summer, it was awesome.

Q: Oshag
PAX: 9 – Santa’s Little Helper, Oshag, Backdoor, Sous Vide, Bandwagon, Lincoln Log, Nurse Joy, Farva (Lex), Zebra

Warm-O-Rama
Short Ruck and Dynos

Tha Thang
Stopped at the wall for step ups and other stuff. Threw in a little pyramid. Incline Merkins on the Ruck and deep squats at the bridge. Got back to the flag with about 4 minutes left so we took a lap around the parking lot.

End in COT

Location: Gridlock
Date: 2021-08-14
Weather: Perfect

Q: Oshag
PAX: 7 – Santa’s Little Helper, Oshag, Radio, Incognito, Hertz, Czekov, Showcase Showdown

Warm-O-Rama
Dynos, Introductions – Czekov was an FNG today – some cadence warm-ups just for funzies.

Tha Thang
Mosey to coupons, load a stick with 4 coupons, transport coupons to the top of the hill. Football field had 4 sets of cones for today’s beatdown.

Set 1 – 3 Rounds – Each round starts at the bottom of the hill, 2 HIMs on one stick carried the coupons to the top and dropped them at the top
Round 1 – Lunge walk to first cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – Side Straddle Hop, In Cadence
Round 2 – Lunge walk to the 2nd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – No Surrenders – 10 reps
Round 3 – Lunge walk to the 3rd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill

Set 2 – 3 Rounds – Each round starts at the bottom of the hill, 2 HIMs on one stick carried the coupons to the top and dropped them at the top

Round 1 – Bernie Sanders to first cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – 4 Count Sous Vides
Round 2 – Bernie Sanders to the 2nd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – 4 Count T Jacks
Round 3 – Bernie Sanders to the 3rd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill

Set 3 – 3 Rounds – Each round starts at the bottom of the hill, 2 HIMs on one stick carried the coupons to the top and dropped them at the top

Round 1 – Karaoke to 1st cones 2 Coach Sherrill’s at the cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – 4 Count Plank Jacks – 20, In Cadence
Round 2 – Karaoke to 2nd cones 2 Coach Sherrill’s at the cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – Monkey Humpers
Round 3 -Karaoke to 3rd cones 2 Coach Sherrill’s at the cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bleachers

Mosey back to the flag.

Welcome, Czekov.

End in COT

Location: The Fort
Date: 2021-07-28
Weather: Awesome

Q: Oshag
PAX: 8 – Santa’s Little Helper, Oshag, Shank, Bambi, Miracle Gro, Shooter, Coach K, Dry Rub

Warm-O-Rama
Mosey to the hill and dynos to get warmed up.

Tha Thang
Top-o-the-hill Round – 10 reps – Merkins, Deep Squats, Flutter Kicks – 10 4-count Sous Vides was the transition exercise

Move down the hill – type of movement varied, always with coupon – Crawl Bear, Mosey, Army Crawl

Bottom-o-the-hill Round – 10 reps – Merkins, Big Boy Sit Ups, Sumo Squats – added Grass Drills, Squat Thrusts, Shuttle Drills, Burpees and 100 – SSH was the transition exercise

Move up the hill – type of movement varied – Bear Crawls, Army Crawls, Jail Break

End in COT

Location: Gridlock
Date: 2021-07-27
Weather: Beautiful

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Sous Vide, Showcase Showdown, Bandwagon, Incognito, Nurse Joy, Axeman

Warm-O-Rama
Mosey to Coupons, Coupon carry to scoreboard, general stretches – time to get it on

Tha Thang
Top-o-the-hill Round – 10 reps with coupons – Curls, Squats, Lumberjacks – 10 4-count T-Jacks was the transition exercise

Move down the hill – type of movement varied, always with coupon – Crawl Bear, Rifle Carry, Coupon Carry

Bottom-o-the-hill Round – 10 reps with coupons – Curls, Bent over rows, Sumo Squats – added in Coupon Merkins, Merkins, Overhead Press, Lunges – SSH was the transition exercise

Move up the hill – type of movement varied, always with coupon – Bear Crawls, Army Crawls, Modified ManMakers

End in COT

Location: Rolling Hills
Date: 2021-07-10
Weather: 68

Q: Oshag
PAX: 2 – Boo Boo, Oshag

Warm-O-Rama
No warm o rama

Tha Thang
Rode ~17 miles on the legacy trail and in the horse park. As custom, Boo Boo had to make a pit stop halfway to conduct some business.

End in COT

Location: Gridlock
Date: 2021-06-22
Weather: Cool, perfect

Q: Oshag
PAX: 8 – Santa’s Little Helper, Oshag, Incognito, Sous Vide, Nurse Joy, Boo Boo, Possum, Wally World

Warm-O-Rama
Mosey to football field, the Q chased off skunks while the PAX gathered coupons and ‘The Tube.’ Some of the more insignificant PAX complained their feet got wet whilst retrieving the gear – the Q showed no sympathy or concern.

Tha Thang
Tube carried – varied between forward and backward
Stations – coupon work – curls, chest press, overhead press, bent over rows
Non-Coupon Stations – Sous Vides, running stairs

In between sets, we hammered out 5 Burpees, a jail break the length of the parking lot, 5 Burpees, jail break back, and 5 Burpees

Repeated as necessary until we ran out of time.

End in COT

Location: Rolling Hills
Date: 2021-06-19
Weather: Gorgeous

Q: Oshag
PAX: 3 – Boo Boo, Axeman, Oshag

Warm-O-Rama
Slow pace roll to Harrodsburg Road

Tha Thang
19 mile ride through the rolling hills of Central KY

The Eagle – Eddie Benton – made his F3 debut. We’ll get him added.

End in COT

Location: Paddock
Date: 2021-06-11
Weather: Thick soupy warmth

Q: Oshag
PAX: 4 – Oshag, Santa’s Little Helper, Whitewall, Wally World

Warm-O-Rama
Stretches

Tha Thang
Basic premise- used rucks at the top of the hill, used the hill for cardio.
Lots of curls, Mary, and squats

End in COT

Location: Gridlock
Date: 2021-05-24
Weather: Awesome

Q: Oshag
PAX: 9 – Santa’s Little Helper, Oshag, Driftwood (DR), Wally World, Nurse Joy, Sous Vide, Possum, Muck, Incognito

Warm-O-Rama
Stretches and curls

Tha Thang
Ruck, double time, wall work, curls – We did hard stuff.

End in COT

Location: Gridlock
Date: 2021-05-18
Weather: Perfect, the a perfect little rain before the big rains came

Q: Oshag
PAX: 14 – Santa’s Little Helper, Oshag, Incognito, Bagman, Wally World, Muck, Boo Boo, Cheeks, Sous Vide, Raquel, Possum, Sparky, Piggy, Zebra

Warm-O-Rama
Dynos and Plank Stretches

Tha Thang
Wall Work
Start at the bottom wall with a short ladder. Exercise, sprint to the next wall and repeat.
– 3 Box Jumps
Mosey
– 3 Box Jumps, 5 Merkins
Mosey
– 3 Box Jumps, 5 Merkins, Bear Crawl (about 10 yards)
Mosey

Lightning Round – 5 Derkins, sprint to wall and repeat — mosey back

Repeato – top ladder, OYO this time

Stayed at the top for:
Control Freak – around the circle
Spring Relays

Named the FNG – Cheeks

End in COT

Location: Gridlock
Date: 2021-05-01
Weather: Awesome – little chilly to start, but otherwise perfect.

Q: Oshag
PAX: 9 – Oshag, Santa’s Little Helper, Possum, Raquel, Muck, Pee Wee, Radio, Lincoln Log, Incognito

Warm-O-Rama
Mosey to tennis courts picking up coupons along the way

Tha Thang
We did hard stuff with coupons and running. It was good. You should have been there.

End in COT

Location: The Fort
Date: 2021-04-28
Weather: Absolutely Gorgeous

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Possum, Shooter, Mouthpiece, Glaucoma, Astroturf, Bambi, Dry Rub, Folgers, Coach K

Warm-O-Rama
T-Jacks, Micheal Phelps, Dog Stretches, Dynos, Mosey to Tennis Courts

Tha Thang
At the tennis courts, set up 4 rounds:
Round 1 – Coupon Exercise – Windshield Wipers, Runner – Superman on 3 lines of both tennis courts (6 reps)
Round 2 – Coupon Exercise – Thrusters, Runner – Lazyman on 3 lines of both tennis courts (6 reps)
100 – Pulse Squats and High Plank
Round 3 – Coupon Exercise – Curls, Runner – 2 Jump Squats on 3 lines of both tennis courts (12 reps)
Round 4 – Coupon Exercise – Overhead Press, Runner – 2 Merkins on 3 lines of both tennis courts (12 reps)
Made for This – 1/2 PAX – High Knees into Coach Sherrill’s, other 1/2 – Superman to Lazyman
Repeato the rounds
Made for This – Switched roles

Mosey to Flag

Loved coming down to Q this crew. Can’t wait to do it again and get them to Lex.

End in COT

Location: The Fort
Date: 2021-04-28
Weather: Balmy..but perfect

Q: Oshag
PAX: 1 – Possum

Warm-O-Rama
Oshag will likely post full BB. I am just testing the waters with this fancy system y’all got here.

All I remember are Frankenstein’s.

Tha Thang
Oshag with a total body meltdown. I can’t even remember.. he might post a bb

Shooter, mouthpiece, glaucoma, Astro turf, Bambi, dry rub, Folgers, coach K, possum

End in COT

Location: Gridlock
Date: 2021-04-19
Weather: Cool but nice

Q: Oshag
PAX: 8 – Sous Vide, Possum, Muck, Nurse Joy, Radio, Incognito, Oshag, Santa’s Little Helper

Warm-O-Rama
Stretches & Merkins

Tha Thang
Ruck around the park – we took opportunities to pick up the pace along the way. Mainly, we double timed the hills. When we got close to finishing, we had a little time for some exercises. It was fun.

End in COT

Location: Gridlock
Date: 2021-04-13
Weather: Awesome

Q: Oshag
PAX: 11 – Santa’s Little Helper, Sous Vide, Muck, Lansbury, Jigsaw, Nurse Joy, Boo Boo, Wally World, Weird Science, Possum, Oshag

Warm-O-Rama
Yoga stretches, Merkins, T-Jacks, Mosey/Ruck to coupons

Tha Thang
Two teams – 5 HIMS each – 5 pieces of equipment – 2 coupons, 2 Rucks, 2 Water Pipes
We lined up across the field and moved all the equipment to the end of the field as quickly as possible. Plank was the position du jour while PAX waited then an exercise was completed together. This exercised varied and was sometimes tossed to a HIM other than the Q.
The equipment was switched up between the PAX team and moved again as quickly as possible back to the starting point.
Repeato – incorporating the other half of the field and the scoreboard hill switching the equipment every time we stopped.

Q left the flag, again – he’s very busy and distracted on Tuesday’s due to a 35 minute commute to run a faculty meeting at 7:30, this does not stop him from Qing on Tuesdays, no that would be the cowardly act of a Sad Clown, instead, he keeps his Q and carries out his duty to the PAX in hope that if a mishap were to happen there would be support and understanding and not selfies of HIMs in front of a sad flag and threats of Burpees, but, alas, twas not to be today as the Slack Mumblechatter was populated not with support or understanding but ridicule and chastisement for the abandoned guidon whose location at the present moment is unknown to the Q.

End in COT

Location: Gridlock
Date: 2021-04-05
Weather: Cool and beautiful

Q: Oshag
PAX: 13 – Santa’s Little Helper, Oshag, Splash Down, Wally World, Sushi, Zebra, 49er, Muck, Jigsaw, Incognito, Mule, Axeman, Sous Vide

Warm-O-Rama
Curls, SSH, Cadence Merkins

Tha Thang
We Rucked. We double timed when it felt right. Wall sits when the opportunity presented itself. A little double time with a ruck on front – note to self, this was hard. Carried a couple of tables to give the rucks a rest. Step-Ups and box jumps – no rucks. And, we curled with the rucks once or twice.

We did hard stuff.

End in COT

Location: Gridlock
Date: 2021-03-13
Weather: Cool, but awesome

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

Warm-O-Rama
Dynos & Ruck to 2nd Choice Shelter

Tha Thang
Loaded up Picnic Tables with ruck sacks for about a 100 yard team carry.
Returned to shelter for a round of 100 – Monkey Humpers and Merkins.
Team Carry.
Made for This – Coach Sherrill’s and Squats and Pull-up in the Shelter.
Ruck to Basketball Courts
Series of Celebrations of Life with exercises at each line. After each Celebration 2 additional exercises were completed – curls, shoulder press, BBS, and Sprinter’s Abs – 15 reps. After 2 rounds, we ran around the tennis courts for a little more cardio.
Line exercise included: T-Jacks, Jumping Lunges, Exploding Merkins, Sous Vides, and finished with Catalina Wine Mixers.

End in COT

Location: Gridlock
Date: 2021-03-11
Weather: Perfect, gorgeous- bad day to miss

Q: Oshag
PAX: 10 – Santa’s Little Helper, Oshag, Possum, Lincoln Log, Muck, 49er, Axeman, Raquel, Incognito, Toto

Warm-O-Rama
Dynos in the parking lot, mosey to tennis courts, practiced run/Merkin/shuffle on the tennis courts.

Tha Thang
Repeat of Tuesday with some mods. Tennis court instead of hills. Rest was pretty much the same but with Axeman this time and no Wally World or Sous Vide.

Prayers for Possum. Was diagnosed with Prostate cancer this week.

End in COT

Location: Gridlock
Date: 2021-03-09
Weather: Somewhere between 37-45

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Sous Vide, Toto, 49er, Incognito, Possum, Raquel, Wally World, Muck, Lincoln Log

Warm-O-Rama
Stretches and synod at the flag. Mosey to get coupons and poles. Chase off skunk – warm-up complete.

Tha Thang
5 Stations
Pole carry – PVC filled with water
Curls
Chest press
SSH
Stairs

Pole Carry determined the time. Went thru all 5 stations.
Moseyed to hill to run it 2 times. Monkeys Humpers at the top.

Repeato but added 10 Monkey Humpers to the top and bottom of the hill.

Repeato 2 more times but added a weight rotation in the middle of the Pole Carry – shift water weight from front to back.

Finished with and extended Pole Carry and squat while the rest of the PAX did Burpees.

Best mosey back to the flag.

End in COT

Location: Gridlock
Date: 2021-02-20
Weather: The worst – cold, icy, snowy

Q: Oshag
PAX: 9 – Sous Vide, Oshag, Santa’s Little Helper, Splash Down, Hertz, Toto, Muck, Raquel, Wally World

Warm-O-Rama
We found dry non-snowy,icy road and ran. It felt good. Then we did dynos, SSH, and T Jacks to get warm.

Tha Thang
Cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, ice, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, snow, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, mosey to coupons, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, ice, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, snow, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, curls, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, curls and overhead press, run up & down the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, curls, overhead press, squat, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, repeato,cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, merkins on coupon, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, merkins, chest press, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, merkins, chest press, wind shield wipers, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, repeato, cold, cold, cold, cold, cold,cold, cold, cold, cold, cold,cold, cold, cold, cold, cold, 11s – chest press at top, Russian kicks at the bottom. Cold, mosey, finish.

IT WAS COLD!! WE DID HARD STUFF.

End in COT

Location: Gridlock
Date: 2021-02-15
Weather: Snowy, cold, awful – take it away. Go home winter, go home.

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Mule, Muck, Incognito, 49er, Wally World, Toto

Warm-O-Rama
Michael Phelps and Arm circles while we waited for a couple of HIMs. Roads were bad so we were patient.

Tha Thang
Snowy, icy ruck. Stopped for Mountain climbers, curls, squats, and overhead presses every so often.

Going was slow due to snowy/icy path. Everybody made it home.

End in COT

Location: Gridlock
Date: 2021-02-02
Weather: Freaking Cold – Sucked, I mean, really, really sucked. Next Monday is gonna suck too, but this sucked. Can’t stand the cold because it sucks!!

Q: Oshag
PAX: 9 – Oshag, Santa’s Little Helper, Wally World, Sous Vide, Weird Science, Boo Boo, Raquel, Muck, Incognito

Warm-O-Rama
We did stuff to get warm. SSH, Dynos, high knees – anything to get warm because the cold sucks.

Tha Thang
T-Jacks 4 count x 30
Bear crawls 4 count x 20
Lateral shuffles x 30
Lunge jump x 10
Basic Burpee x 20
A-Skips 2 count x 30
Runner Lunge Squat x 20

20 x step ups

20 each
Sous Vides — Plank Jacks — Cobra Merkins

Second Phase

1 minute to complete
5 Merkins, 5 BBS, 10 SSH
10 Merkins, 10 BBS, 20 SSH
15 Merkins, 15 BBS, 25 SSH
20 Merkins, 20 BBS,30 SSH

Repeato as needed to stay warm, cause cold sucks, and to fill the time.

For the first time, I moved a beat down to the shelter because the cold sucked. It was windy and cold and the suckiest, sucking, suck day of the year.

End in COT

Location: Gridlock
Date: 2021-01-11
Weather: Freaking Cold

Q: Oshag
PAX: 13 – Santa’s Little Helper, Ping, Possum, Muck, Axeman, Toto, Radio, Pom Pom, Sous Vide, Incognito, Mule, 49er, Oshag

Warm-O-Rama
Mosey around parking lot, quad pulls, grass grabbers (Mule provide cadence counting – Navy Style), SSH (Axeman provided cadence count)

Tha Thang
Ruck to scoreboard
1st evolution – Bernie Sanders up the hill, ruck curls, ruck overhead press, ruck on front and mosey down the hill – repeato 2 more times.

Ruck to baseball field with a little double time thrown in
2nd Evolution – Wall Work
Round 1 – Step-Ups x 10, Squats x 10, Dips (no ruck) x 10, Ruck Rows
Interlude – No Ruck Box Jumps x 10
Round 2 – Step-Ups with Squat x 10, Dips with Ruck Row x 10
Finish – Bow Jumps x 10

Ruck to Scoreboard
3rd Evolution – Bernie Sanders up the hill, ruck curls, ruck overhead press, ruck on front and mosey down the hill – repeato
Interlude – Mosey up and back

Ruck to Parking Lot
No Ruck Sous Vides x 10 – Toto provided In-Cadence count

Everyone finished.

End in COT

Location: Gridlock
Date: 2020-11-09
Weather: Awesome

Q: Oshag
PAX: 16 – Oshag, Santa’s Little Helper, Toto, Purple Rain, Sous Vide, Possum, Radio, Honeypot, Splash Down, 49er, Zebra, Lincoln Log, Muck, Boo Boo, Mister Slate, Wally World

Warm-O-Rama
Stretches and things – Avbogottas, Grass Grabbers, dog stuff

Tha Thang
Rucking – we took off towards the other baseball fields and practice our Double-Time pace on the way. Circled back to pick up the 6 and rucked together to the Step-Up Wall. Worked through a 10-Ladder:
10 Step-Ups
10 Overhead Squats (rucks overhead)
10 Curls
10 Squats (rucks on front)
10 Big Boy Sit-ups (rucks on front)
10 Squats (rucks on front)
10 Curls
10 Overhead Squats (rucks overhead)
10 Step-Ups

Rest of the time was spent rucking with intermittent Double-Time pace thrown in.

Mister Slate drop the moving bomb on us. He will be moving his AO to Knoxville, TN in January. He mentioned it’s a good move professionally so we are excited for him but sad to lose him in Lexington.

Godspeed Mister Slate and family.

End in COT

Location: Gridlock
Date: 2020-11-07
Weather: Un-Freaking-Believably Beautiful

Q: Oshag
PAX: 16 – Oshag, Santa’s Little Helper, Possum, Pom Pom, Raquel, Lincoln Log, Muck, 49er, Radio, Mr. Hand, Purple Rain, Splash Down, Honeypot, Wally World, Sous Vide, Hanz&Franz

Warm-O-Rama
Dynos in the parking lot and the 100 song. Half the PAX started in the plank position and half started in an Al Gore. Once the music started, planks and Al’s became active – pulsing squats or dynamic plank. Each time the word 100 was sang, PAX switched positions.

Mosey to the pull-up shelter.

Tha Thang
Made For This – Half the PAX set-up in the shelter for Pull-Ups, Merkins, or Big Boys. The other half did High Knees into a Coach Sherrill each time the phrase Made For This was sung. Everyone loves this, no exceptions. The chatter was nothing but positive. So encouraging.

Mosey to coupons on the football field. Picked up previously deposited landscape timbers x 5. PAX split into groups of 3 for each timber. PAX loaded each timber with 3 coupons for the pair carry.

Number of reps represent 5 days since the election still with no result and the fact that we voted to elect the 46th president of the United States.

Coupon Carry in pairs
10 presses before rotating PAX

Rotation – Non-carry PAX
5 Burpees
46 Side Straddle Hops
Run to catch up with the group and assist with presses. Switch out with one of the group members and continue the carry.

Timber exercise switched to curls.
5 Catalinas
46 Plank Jacks

Timber exercise switched to presses.
5 No Surrenders
46 Mountain Climbers

We didn’t make it to this round, but it would have been fun.
5 x 4 Count Bear Crawls with Merkin
46 T-Jacks

End in COT

Location: Gridlock
Date: 2020-10-27
Weather: Cool, beautiful

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

Warm-O-Rama
Yoga stretches – even with no Lansbury – and Dynos.

Tha Thang
We ran/moseyed to the other baseball fields. So to not leave the 6 behind, we stopped along the way to lunge or plank or Big Boy Sit-ups.

Stop #1
20 Box Jumps
20 Derkins
20 Dips
Repeato

Mosey to Stop #2 – stopping along the way to plank and Monkey Hump – followed up with In Cadence Monkey Humpers just because they suck.

Stop #2 – Pull-Up Shelter
Pull-Up/Herkin Ladder – 1, 2, 3, 4, 5, 4, 3, 2, 1
10 count Pull-Up hang followed by 10 count half Merkin
10 count Chin-Up hang followed by 10 count half Merkin

Mosey to steps by tennis courts – Stop #3
Stopped at the fence for a Wall Sit.

Stop #3
Running stairs – Wall Sit at the end to wait for the 6 – Repeato one time

Jail Break to the parking lot.

Shovel Flag made it into my truck upon departure. Burpee punishment forthcoming.

End in COT

Location: Gridlock
Date: 2020-10-06
Weather: Beautiful, chilly

Q: Oshag
PAX: 10 – Oshag, Backdoor, Possum, Ollie, Toto, Boo Boo, TLC, Wally World, Muck, Mister Slate

Warm-O-Rama
Mosey to basketball courts and dynos – threw in some cadence counting exercises just for fun

Tha Thang
The Thang was centered around shooting Free Throws, in the dark but that’s not important, and then running a Celebration of Life that included exercises at each line. The number of reps = the number of misses, there were a lot of misses, and the exercise changed each round.

For example, 5 misses (only half the group shot at a time) would equal 5 Merkins at each line.

Exercises included in the Beat Down included:
Merkins
Catalina Wine Mixers
Bobby Hurleys
Jumping Lunges
Big Boy Sit Ups
Side Straddle Hops
Sous Vides (Mountain Climbers)
Plank Jacks
And maybe a couple of others.

Still no Incognito. ;-(

End in COT

Location: Gridlock
Date: 2020-10-03
Weather: Awesome, chilly

Q: Oshag
PAX: 9 – Oshag, Axeman, Wally World, Raquel, Radio, Ricky Bobby, Sous Vide, Muck, Ollie

Warm-O-Rama
In depth discussion about why Incog would start his marriage off by immediately cutting off contact with his F3 brothers. Brothers that have been through thick and thin with him and have know him for longer than he’s known some girl. We thought we had something special but it turns out that we’ve been tossed aside like the bones of my BW wings last night. You think you know a PAX only to be shunned the day after his wedding like we never existed.

But, we do exist and we decided to carry on. So, we moseyed to the top of the hill by the football field and warmed up with some dynos. Running was therapeutic almost as if we were running away from the sadness left behind by a scorned HIM.

Tha Thang
Coupon Carry to the basketball courts.
We paired up and realized we only had 9 – hmmm, wonder who could have filled that 10th spot?
100 – To the song 100, 1/2 the PAX held an Al Gore and the other half Planked. Every time 100 was sung, PAX switched positions.
PAX 1 – stationary exercise on the sideline, PAX 2 would run lines with an exercise at each line
Round 1 – Windshield Wipers, 4 Sous Vides (Mountain Climbers)
Round 2 – Curls, Superman/Lazyman
5 Man Makers
Round 3 – Chest Press, 3 Big Boy Sit Ups
Round 4 – Squat Thrust, 3 Bobby Hurleys
Run around tennis complex
Made for This – Group 1 – High Knees and Coach Sherrills, Group 2 – Superman and Lazyman
Round 5 – Coupon Crunches, 1 Walkout Merkin
Round 6 – Rows, 3 T-Jacks
5 Man Makers
Round 7 – Coupon Squats, 2-Footed Sous Vides
Round 8 – Coupon Lunges, 1 Catalina
Made for This – Reversed Groups
Returned Coupons
Finished like we started – 100 – Reversed Groups
Moseyed to parking lot.

Congrats to Incognito on his Boat Party last night.

End in COT