Author: Oshag

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

Location: Gridlock
Date: 2020-09-29
Weather: Awesome cool

Q: Oshag
PAX: 12 – Oshag, Axeman, Possum, Splash Down, TLC, Raquel, Muck, Toto, Incognito, Boo Boo, Sous Vide, Wally World, Santa’s Little Helper

Warm-O-Rama
Mosey to coupons and Rifle Carry to bottom of the hill. Stretches then deck.

Tha Thang
Deck of Celebration of Life:
Spade – Run the hill
Clubs – Curls
Hearts – Sous Vides – some may call these Mountain Climbers
Diamonds – Catalina Wine Mixers – everybody’s fav
5s – Rollback Burpees x 5
Ace – 10 Squat Thrusts
Joker – 5 Man Makers & Rifle Carry to top of hill and back

Did not make it through the deck. Disappointing. 12 HIMs – Freaking awesome for a Tuesday. This followed 15 HIMs for Monday.

Keep up the good work Gridlock.

End in COT

Location: Gridlock
Date: 2020-09-21
Weather: Beautiful

Q: Oshag
PAX: 9 – Oshag, Axeman, TLC, Ping, Muck, Santa’s Little Helper, Wally World, Possum, Sous Vide

Warm-O-Rama
None, we’re Rucking. Warm-up as you go.

Tha Thang
Ruck over to the other baseball fields parking lot for a series of exercises:
Merkins with pack on
Double time to the other end of the lot, Big Boy Sit-ups with pack on front
Ruck back to the other end, curls with the pack
Double time to the end, Merkins
Rifle Carry the length of the lot
Jail Break with no pack
Repeato
Ruck to the short wall for 20 step-ups
Ruck back to the start

It went something like that, facts are optional and details are non-essential. We rucked, did exercises, and rucked some more. Interestingly, the total miles was about the same in the end as doing a full lap.

TLC did the whole thing with a coupon. That was his stupid tax for forgetting his ruck pack today.

It was good to see Ping today and Wally World discovered his Monday alarm. Boo Boo is doing Boo Boo things on the beach somewhere – nobody likes him right now. No Lansbury – always a good day.

Good way to start the week.

End in COT

Location: Gridlock
Date: 2020-09-19
Weather: Cool, Awesome

Q: Oshag
PAX: 11 – Bullwinkle, Gunther, Wally World, Raquel, Sous Vide, Muck, Hanz&Franz, Radio, Axeman, Incognito, Oshag

Warm-O-Rama
Dynos – Frankensteins, Butt-Kickers, Pigeon Pulls, High Knees, and Lunge Stretches (5 Burpees for a late Radio)

Mosey to coupons and 20 curls – for the girls

Tha Thang
Rifle Carry coupons to the bottom of the hill – not the half way bottom, but to the creek bottom (they don’t have a hill like this at Foxhole – Reason #1 today was better than Foxhole).

HIMs regrouped at the bottom of the hill to receive instructions from the Q:
Curls, Squat Thrusts, Chest Press, Coupon LBCs
HIMs completed a ladder — 5, 10, 15, 20
Each round ended with 5 Man Makers (No Man Makers at Foxhole today – Reason #2 today was better than Foxhole) and a run to the top of the hill and back (No hills at Foxhole today – Reason #3 today was better than Foxhole)

Fastholes from this run would Al Gore until the 6 arrived. Repeato up the ladder from 5 – 10 – 15 – 20 (No ladders at Foxhole today – Reason #4 today was better than Foxhole)

Ladder was completed whilst being motivated by Oshag’s playlist (No Lansbury playlist at Gridlock today – Reasons #5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, and 18 ((one for every song of Lansbury’s we did not have to hear)) today was better than Foxhole)

At the top of the ladder, played Made for This while 1/2 the HIMs did high knees and Coach Sherrills and the other 1/2 did Supermans and Lazymans – Hill run and repeato to switch roles. (No Made for This at Foxhole today – Reason #19 today was better than Foxhole)

Back down the ladder with 5 Man Makers and Hill sprints finishing each round.

Rifle Carry to secure the coupons for their over-night stay at Gridlock.

Long mosey back to parking lot to finish and name the FNG.

PARKING LOT COFFEETERIA followed (Incognito’s coffee is no doubt better than Lansbury’s – Reason #20 today was better than Foxhole)

End in COT

Location: Gridlock
Date: 2020-09-01
Weather: Awesome

Q: Oshag
PAX: 8 – Oshag, TLC, Toto, Muck, 49er, Incognito, Raquel, Axeman

Warm-O-Rama
Mosey up the path – dynos before we got to the football field

Tha Thang
3 coupons for every 2 PAX
6 Rounds

Round 1 – repeato 1 time for 2 total rounds
PAX 1: Coupon Carry – 2 coupons, down and up the scoreboard hill 1 time
PAX 2: Curls

Round 2 – repeato 1 time for 2 total rounds
PAX 1: Hill sprints x 3
PAX 2: LBCs with coupon

Round 3 – repeato 1 time for 2 total rounds
PAX 1: Coupon Carry – 2 coupons, down and up the scoreboard hill 1 time
PAX 2: Man Makers

Round 4 – repeato 1 time for 2 total rounds
PAX 1: Lunges down & Up
PAX 2: Big Boy Sit Ups

Round 5 – repeato 1 time for 2 total rounds
PAX 1: Coupon Carry – 2 coupons, down and up the scoreboard hill 1 time
PAX 2: Overhead Press

Round 6 – repeato 1 time for 2 total rounds
PAX 1: Slides down & Up
PAX 2: Flutter kicks

Put coupons away and mosey to parking lot

At some point in time, Incognito stated while he was planking in the wet grass that he could have stayed home in his warm bed, but he was here instead. I took the comment to mean he was glad to be exactly where he was at the moment – wet, grassy, sweaty, worn out, and smelly.

End in COT

Location: Gridlock
Date: 2020-08-29
Weather: Moist, awesome

Q: Oshag
PAX: 10 – Oshag, Yanni, Sheva, Muck, Roll Boog, Incognito, Possum, Sous Vide, 49er, TLC

Warm-O-Rama
Mosey to football field for stretches, Name-O – etc..

Tha Thang
Running Stairs – incorporated throughout but we started off with 1 round – football field, down to the tennis courts and back up was 1 round

Coupons – 20 curls was the minimum – Overhead presses, Man Makers, Coupons tosses, and Coupon Mary were included to keep things interesting

Scoreboard Hill – Crawl Bear down – highly recommended to do this in the dark — Bear crawl up

The Gloom was a mixture of all these exercises at various times. We visited the hill a few times, the stairs a few times, lots of curls and lots of running in between these spots and a creative coupon hike.

End in COT

Location: Gridlock
Date: 2020-08-18
Weather: Awesome

Q: Oshag
PAX: 5 – Santa’s Little Helper, Sous Vide, Muck, Oshag, Incognito

Warm-O-Rama
Mosey to football field for stretches. The usual stuff.

Tha Thang
Running Stairs – incorporated throughout but we started off with 3 rounds – football field, down to the tennis courts and back up was 1 round

Coupons – 20 curls was the minimum – Overhead presses, Man Makers, Coupons tosses, and Coupon Mary were included to keep things interesting

Scoreboard Hill – Crawl Bear down – highly recommended to do this in the dark — Bear crawl up – we did 2 rounds on one of our trips because Incognito

The Gloom was a mixture of all these exercises at various times. We visited the hill 4 times, the stairs twice, lots of curls and lots of running in between these spots.

It was effective.

End in COT

Location: Gridlock
Date: 2020-08-04
Weather: Awesome

Q: Oshag
PAX: 6 – Jersey Shore, TStark, Muck, Possum, Incognito, Axeman

Warm-O-Rama
Dynos – upper & lower

Tha Thang
Spade – run jacks – run half way, 5 TJacks, finish the run
Hearts – plank jacks
Clubs – skaters
Diamonds – minute drill — super lazy mans & 2 jump lunges

5 – Walmart Burpees
Ace – walkout burpees 5
Joker – 5 Catalina Wine Mixers

@Santaslittlehelper

End in COT

Location: Foxhole
Date: 2020-07-25
Weather: Beautiful – warm and muggy – almost perfect

Q: Oshag
PAX: 8 – Oshag, Incognito, Zebra, Mouse Trap, TStark, Sushi, Toto, Sparky

Warm-O-Rama
Dynos – jog it out
Arms – swings & stretches
F3 Basics while warming up

Tha Thang
Made for This – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch (this was terrible by the way and some were prone to calling foul because one group only super/lazy-man one time to their 2. The Q’s group happened to only experience that joy one time. PAX that do not like how the beat down timed out should use this as a lesson to always be the Q whenever possible. Complaints should be issued in writing to F3Nation.com)

~~~~~~ LEXICON Break ~~~~~~
AREA OF OPERATIONS or AO
The geographical location at which an Event takes place.

BEAT DOWN
A very difficult Workout delivered by a Q with Zeal.

The Thang
Ladder Set #1 – go up and come back down
Lateral shuffles x 20
Lateral shuffles x 20 + Basic Burpee (just one side)
Lateral shuffles x 20 + Basic Burpee (one side) + 5 T-Jacks

~~~~~~ LEXICON Break ~~~~~~
MIDWIFE NOISES
Groaning, moaning and other verbal utterances heard during a Workout when the Q turns the Beat Down up to eleven.
SNOT WOGGLE
A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

Made for This – SWITCH ROLES – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch

~~~~~~ LEXICON Break ~~~~~~
HAPPY CLOWNS
Those PAX who focus first on not leaving the Six behind.
MUMBLE CHATTER
Talking incessantly during the Workout to Inspire the Q, encourage the other PAX and/or connect with FNGs.

Ladder Set #2 – Minute Drills ~~~ 1 minute to complete – go up the ladder and come back down
6 Mountain Climbers, 5 Blarts, 40m Sprint
10 Mountain Climbers, 5 Blarts,, 30m Sprint
16 Mountain Climbers, 5 Blarts,, 20m Sprint
20 Mountain Climbers, 5 Blarts,, 10m Sprint
26 Mountain Climbers, 5 Blarts,, 5m Sprint

Made for This – SWITCH ROLES – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch

~~~~~~ LEXICON Break ~~~~~~
KOOL-AID DRINKERS/KAD
Those PAX who love F3 in all of its glorious manifestations.
PAX
A Member of F3Nation.
HIM
Short for High Impact Man.

Ladder Set #3 – go up and come back down (we ran out of time)
Round 1 – Runner = 3 Hill Sprints, Base HIM = Squats
Round 2 – Runner = 2 Hill Slides, Base = Overhead Claps
Round 3 – Runner = 3 Hill Sprints, Base = Lunges
Round 4 – Runner = Bear Crawls x 2, Base = Plank Jacks
Round 5 – Runner = Sprints, Base Mountain Goats

~~~~~~ LEXICON Break ~~~~~~CIRCLE OF TRUST/COT
The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man. A Core Principle of F3Nation.

Fox spotted at the entrance upon arrival.

End in COT

Location: Gridlock
Date: 2020-07-20
Weather: The Best

Q: Oshag
PAX: 11 – Oshag, Muck, Yanni, Axeman, Possum, Sous Vide, Lansbury, Boo Boo, Toto, Zebra, Backdoor

Warm-O-Rama
Figuring out it was time to start with no Q

Tha Thang
Ruck with intermittent stops for step-ups on benches while other PAX did squats, lunges, Merkins, and we all stopped for dips.

Ruck on Baby, Ruck on!!

End in COT

Location: Gridlock
Date: 2020-07-07
Weather: Gorgeous

Q: Oshag
PAX: 7 – Oshag, Axeman, Possum, Sous Vide, Duggar, Triceratops, Muck

Warm-O-Rama
Mosey to upper parking lot – well, 5 of us did until we added 2 when the father and son duo showed up. I blame the father. The son is turning into a steely-eyed F3 man!!

Tha Thang
Curls,presses and Merkins while mixing in leg stretches.

Mosey to pull-up shelter. Paired off – half PAX in shelter for pull-ups, Merkins, or squats. Other half did Coach Sherril’s to Made For This. Switched and repeato.

Mosey to other coupon home. Everyone grabbed their own coupon and then paired up again.
Round 1 – PAX 1 runs the hill, PAX 2 – Curls – 100 combined total
Round 2 – PAX 1 runs the hill, PAX 2 – Bench Press – 150 combined total
Round 3 – PAX 1 runs the hill, PAX 2 – Curls, but must use a different grip this time – 100 combined total
Round 4 – PAX 1 runs the hill, PAX 2 – Shoulder Press – 150 combined total
Round 5 – PAX 1 runs the hill, PAX 2 – Curls – 100 combined total

Mosey to parking lot to finish.

Most PAX stayed for COT one guy decided connecting with our Lord was not as important as rucking with a bunch or mortals. These are the choices men make and I guess when you’re the post leader and while your leading HIM’s in posting, COT can be optional. It’s a core principle, but I suppose that doesn’t matter when you’re the leader. Heavy is the crown of the king – even the tire king.

End in COT

Location: Paddock
Date: 2020-06-17
Weather: Lovely Day

Q: Oshag
PAX: 9 – Oshag, Muck, Sous Vide, Duggar, Triceratops, Liberace, Incognito, Whitewall, Stapler

Warm-O-Rama
Nope

Tha Thang
2.5 mile ruck in downtown Lex to honor the Blue that protects us everyday.

Delivered goodies – wipes, sausage biscuits, donuts, water, gatorade – to the Frankfort Road precinct.

End in COT

Location: Gridlock
Date: 2020-06-15
Weather: Cool – beautiful

Q: Oshag
PAX: 3 – Oshag, Sous Vide, Zebra

Warm-O-Rama
Nope – just started rucking

Tha Thang
Gridlock Ruck stopping at each bench for 20 step-ups.

End in COT

Location: Gridlock
Date: 2020-06-09
Weather: Awesome

Q: Oshag
PAX: 5 – Oshag, Possum, Raquel, Sous Vide, Incognito

Warm-O-Rama
Dynos and mosey to basketball courts

Tha Thang
The Deck that Celebrates
Spades – Jail Break across both courts, quick mosey back
Hearts – American Hammers
Diamonds – Merkins
Clubs – Copperhead Squats

Any 5 – Walkout Burpees
Any Ace – 6 Catalina Wine Mixers
Jokers – Sous Vides (aka Mountain Climbers) 10 regular, 10 both feet at the same time, 10 diagonal

Time was left over because the savant recognized there were only 47 cards in the deck (savant = Sous Vide), hence the name. We did a little repeato to fill the time.

A good time was had by all.

End in COT

Location: Gridlock
Date: 2020-05-26
Weather: Perfect

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

Warm-O-Rama
Mosey to bball court and dynos.

Tha Thang
Spades – Jail Break both bball courts, fast mosey back
Hearts – some Mary I can’t remember
Clubs – Curls
Diamonds – Coupon/Dumbbell Merkins

Aces – Squat Coach Sherrills
Joker – Something else I don’t remember
5’s – Walmart Burpees

End in COT

Location: Gridlock
Date: 2020-05-30
Weather: Absolutely perfect

Q: Oshag
PAX: 10 – Axeman, Oshag, Sous Vide, Radio, Raquel, Triceratops, Duggar, Incognito, Lincoln Log, Muck

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

Tha Thang
Millennial
Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters.

F3 Lexicon
PAX A Member of F3Nation. FITNESS A man’s Right relationship with himself.

The first nine cycles end when the FIRST person gets to 100, which keeps the pax together.
1) Lunges
HIM Short for High Impact Man.
HIGH IMPACT MAN A Disrupter who is Committed to making forcible contact to strong effect.

2) Merkins
DISRUPTER A Leader who is a powerful Influencer of Movement toward Group Advantage.

3) Line touches
BTB – BE THE BACON An exhortation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.

4) LBCs
KNOW YOUR ROLE A reminder that you should always strive to Live Third and that you should be striving to make yourself dispensable. (i.e. It’s not about you) Abbr: KYR.

5) Mtn. Climbers
KOOL-AID DRINKERS Those PAX who love F3 in all of its glorious manifestations.

6) Turkish Get-Ups
LEAKAGE That which emanates from the PAX during a Workout in high humidity. Particularly prevelant during a Snot Woggle.

7) Overhead Claps
SNOT WOGGLE A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

8) Lunge Squats
MUMBLE CHATTER Talking incessantly during the Workout to Inspire the Q, encourage the other PAX and/or connect with FNGs.

9) V Ups
SHOVEL FLAG Old Glory on top of a long-shaft shovel. Although not mandatory, each F3 Workout seems to own one. The Q pounds it into the ground to provide the Faithful a point in the Gloom around which to rally.

10) Burpees
RESPECT A PAX who has reached his 50th birthday.

We didn’t quite make it through but it was fun and a good beat down.

End in COT