Author: Oshag

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

Location: Gridlock
Date: 2020-04-07
Weather: Gorgeous

Q: Oshag
PAX: 10 – Oshag, Muck, Incognito, Radio, Bagman, Lansbury, TStark, Genesis, 49er, Whitewall

Warm-O-Rama
Standard Oshag WO. Michael Phelps, arm stretches, dynos

Tha Thang
Lateral shuffles x 20
Lateral shuffles x 20 + Basic Burpee (just one side)

Plank Break

Lateral shuffles x 20 + Basic Burpee (one side) + Lunge twist both legs
Lateral shuffles x 20 + Basic Burpee (one side) + Lunge twist both legs + 10 T-Jacks

Second Phase

1 minute to complete
5 Merkins, 5 BBS, 10 high knees
10 Merkins, 10 BBS, 20 High Knees
15 Merkins, 15 BBS, 30 High Knees
20 Merkins, 20 BBS, 40 High Knees
25 Merkins, 25 BBS, 50 High Knees

End in COT

Location: Gridlock
Date: 2020-03-17
Weather: Terrible, awful, but not the worst

Q: Oshag
PAX: 10 – Oshag, Sous Vide, Boo Boo, Incognito, 49er, Muck, Axeman, Raquel, Zebra, Red Flanders

Warm-O-Rama
Stretches and Dynos

Tha Thang
Spade – run
Hearts – plank jacks
Clubs – skaters
Diamonds – star jacks

5 – Walmart Burpees
Ace – wave merkins x 2 – up to 5 and back down
Joker – 5 Catalina Wine Mixers

End in COT

Location: Gridlock
Date: 2020-02-08
Weather: Cold, snowy, windy – Perfect for a cold beatdown

Q: Oshag
PAX: 18 – Kisses, Boo Boo, Incognito, Lansbury, Opera Ghost (OG), Hanz&Franz, Zebra, Sous Vide, Axeman, Ricky Bobby, Raquel, Sushi, Hertz, Brutus, Weird Science, 49er, Muck, Oshag

Warm-O-Rama
Mosey to the snow slicked basketball courts. Dynos, stretches, arm circles, Michael Phelps

Tha Thang
Bootcamp Start

T-Jacks 4 count x 30Bear crawls 4 count x 20
Sous Vides (Mountain Climbers) x 30
Lunge twist 4 count x 10
Basic Burpee x 20
A-Skips 2 count x 30
Runner Lunge Squat x 20

Mosey to Hill
4 Stations 90 sec each
Station 1 – Tire flip
Station 2 – Upwhill lunge, jog back
Station 3 – Bear crawl downhill, jog up
Station 4 – Bernie Sanders uphill, jog back

Everyone
Sprint up, jog down
Karaoke up facing baseball fields, jog down – Karaoke up facing tennis courts, jog down
Shuffle up and down
Sprint up, jog down

Return to stations

4 Stations 90 sec
Tire flip up hill
Coach Sherril run uphill (run 3 strides and hit a grass drill)
Fireman drag uphill – switch as needed
Leap frog – uphill

Everyone all uphill
Sprint up, jog down
Karaoke up facing baseball fields, jog down – Karaoke up facing tennis courts, jog down
Shuffle up and down
Sprint up, drag down

Everyone welcome the newest millennial O-Bury. Arrogant cuss but like all he’s welcome and got a beat down today.

End in COT

Location: Gridlock
Date: 2020-01-09
Weather: Cool to cold. Dry. Windy.

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

Warm-O-Rama
The usual – mosey to basketball court, Michael Phelps, dyno stretches

Tha Thang
Jumped right into the Deck O Death

Spades – High Skips across both bball courts, run back
Clubs – Bobby Hurleys
Hearts – American Hammers
Diamonds – Everybody’s fav – Catalina Wine Mixers

Any 5 – Modified Burpees
Joker – Q’s choice
Ace – Merkins

We did not make it through. Will have to rectify that next time.

End in COT

Location: Gridlock
Date: 2020-01-07
Weather: Cool, little sleet/snow/rain – overall fair

Q: Oshag
PAX: 6 – Oshag, Muck, Sous Vide, Madoff, 49er, Axeman

Warm-O-Rama
Michael Phelps – lots of it
Leg stretches including grass grabbers
Mosey to basketball courts and a lap around the courts

Tha Thang
Birthday Merkins
Days 1 – 10 = 10 reps
Days 11-20 = 15 reps
Days 21-31 = 10 reps

Month of the year – I’m not providing all the descriptions here. Figure it out, make up your own meaning, or ask one of the HIMs at the beat down. Bascially, everything below is a form of a Merkin. We did groups of 2 each round.

1- classic
2- crossover legs
3- reverse hands
4- spider
5- staggered hands
6- dive bomber
7- sous vides (Mountain Climbers with Merkin)
8- catalinas (you know what this is)
9- decline
10- power (up to get hands off the ground – clap Merkin with no clap)
11- rockers (walk feet up, walk feet back)
12- one wide – only one hand moves out wide

2 Suicides between rounds of Merkins. First suicide was normal, second suicide always had a variation at each line – squats, Bobby Hurley’s, SSH, lunges and one Bernie Sanders suicide.

We counted about 250 Merkins of some variety. We made it through the whole list and did a few extra birthdays.

End in COT

Location: Gridlock
Date: 2020-01-04
Weather: Cool, misty 40 degrees- awesome for January

Q: Oshag
PAX: 10 – Muck, Ricky Bobby, Lansbury, Weird Science, Hanz&Franz, Radio, Sous Vide, Oshag, 49er, Hertz

Warm-O-Rama
Mosey to basketball courts
Plank Name-O-Rama
Dynos – high knees, butt kickers, walking lunges, Frankensteins

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

Repeato

Mosey to Coupons
Fire Bucket Line (where was Water Bucket when we needed him) pick up a coupon do 2 curls and pass it along – plank when waiting for the Coupons to get to you or once you’ve passed them all to the next PAX

Repeato – put them back

Mosey to big hill

Run 5 hills – everyone

Pair upRunner – run down, Bernie Sanders up
Top- choice of Mary
Repeat 5 times

Run back to parking lot

Welcome Muck. Today’s FNG.

End in COT

Location: Gridlock
Date: 2019-11-28
Weather: Cool but nice. Perfect Thanksgiving weather.

Q: Oshag
PAX: 18 – Oshag, Duggar, Triceratops, Liberace, Radio, 8-Track, Lansbury, Bluegrass (DR), Red Flanders, Axeman, Incognito, Juul, Ricky Bobby, Sous Vide, Zebra, Ronaldo, Count Chocula, Lincoln Log

Warm-O-Rama
Count-O – Merkins
Name-O – Merkins

Grassgrabbers
Dynos – Frankensteins, Knee Hug, Butt Kickers, Quad Stretch, High Knees

Tha Thang
Combine
Mosey to basketball courts
Shuttle drill – altogether x 6
Mosey to football field
Back pedal – in pairs – like a DB covering a receiver – switch and repeato
Quick feet – low knees running in place, move left or right when the ball moves and turn your hips left or right when the ball points
Circle up
Grass drills – Coach Sherrill’s – Follow the Q’s lead
Plank up in circle – High knees jumping over the planking HIMs, back to plank when you run out of HIMs

Ultimate football
Turnover exercises included:
Merkins
Big Boy Sit Ups
Overhead Claps
Jumping Squats

Thanks to everyone that came out for year 2. Looking forward to doing it again.

FNG’s today:
Cornbread & his 2.0 Messi
With Bluegrass – Redshirt & Commodore
Fixer Upper
Liberace’s 1.0 – Dr. Bird

End in COT

Location: Gridlock
Date: 2019-11-23
Weather: Cool, little rainy, shorts weather….barely

Q: Oshag
PAX: 10 – Oshag, Juul, Incognito, Hanz&Franz, Lansbury, Brutus, Sous Vide, 49er, Kisses, Red Flanders

Warm-O-Rama
Plank/Merkin – NumberORama
Big Boy Sit-Up – NameORama
Side Straddle Hops
Grass Grabbers
Mosey

Tha Thang
Run to shelter – pull ups, other half Made for this – switch/Repeato

Stop on run back in grass – Control Freak – Mixers

Tennis Courts
Set up in the middle
3 man team 3 times at each spot

Round 1 — Runner – Bernie Sanders (4 Courts), Mary Group Choice, Burpees

Round 2– Runner – High Skips, Mary – Group Choice, Side Straddle Hops

Round 3 — Runner – Sprints, Mary – Group Choice, Star Jumps

Grass for control freak – mixers

Run to shelter – pull ups, other half Made for this – switch/Repeato

End in COT

Location: Gridlock
Date: 2019-11-12
Weather: Freaking Frigid, Snowy, Windy – The 3 Brothers of the Apocalypse

Q: Oshag
PAX: 7 – Oshag, Red Flanders, Lansbury, Sous Vide, Incognito, 49er, Zebra

Warm-O-Rama
Mosey to Basketball Courts – Frankensteins, High Knees, Butt Kickers, other dynamic stretches

Tha Thang
Got right to it because it was freaking cold. Today, despite, or rather to spite the cold we Duggared and spit in the face of the wind, cold and snow. The number of the gloom was 6. With 7 HIMs shooting, someone hit a FT just about each time but rarely more than 1 FT dropped. Excuses included – it is cold, I have gloves on, the ball is frozen, the ball won’t bounce, it’s windy, it’s dark, I’m a hipster and my name is Incognito – didn’t matter. Some hit shots so shots were there to make. Today we had shooters but not many makers.

1 Suicide was the standard for each round. Slick spots were to be used or avoided, but we ran either way.

Line exercises included – don’t talk to me about order or correct numbers – it was cold and icy and we did stuff:
– Merkins
– Big Boy Sit-ups
– Jumping Lunges
– Bobby Hurley’s
– Burpees
– Side Straddle Hops
– Sous Vides (Mountain Climbers to the rest of you) on ice to add to the fun
– Plank Jacks

That’s all I have to say about that.

End in COT

Location: Gridlock
Date: 2019-10-12
Time: 07:00 am
Weather: Chilly nice

Q: Oshag
PAX: 18 – Oshag, Zebra, Incognito, Lincoln Log, 49er, Shag, Radio, Barney Fife, Hanz&Franz, Mr. Hand, Sous Vide, Ronaldo, Ricky Bobby, Ooze, Lansbury, Axeman, Madoff, Red Flanders

Warm-O-Rama
Since it was a little chilly this morning, we jumped right in with 4 count Side Straddle hops, squats-name-o-rama, Micheal Phelps and a mosey to tennis courts for half the group while the other half grabbed coupons and met us there.

Tha Thang
This was a combo of two workouts that are good for large groups.

Set 1: 3 Rounds, 2 times through
Round 1 – Wipers with coupon while the runner ran 3 tennis courts stopping at in the middle and far side of each court for a Superman going both down and back.
Round 2 – Coupon bench, runner hit a Lazyman at each spot.
Round 3 – Rows, runner did a Walkout at each spot.
Repeato one time
It should be noted that Lansbury ‘volunteered’ to demo different exercise options in between sets – Man makers, Bear crawls (now affectionately known as Smeagols), and a Jail Break. We appreciate his willingness and sacrifice. He is currently the favorite hipster in the group.

Mosey to the hill – coupon carriers went straight over, runners took a creative route led by the sleeper, Incognito.

Hill work:
Round 1 – Runner = 3 Hill Sprints, Base HIM = Squats
Round 2 – Runner = 2 Hill Slides (previously also demoed by Lansbury – he was so cooperative today), Base – Squat Press
Round 3 – Runner = 3 Hill Sprints, Base = Lunges
Round 4 – Runner Bear Crawls x 2, Base = Plank Jacks
Round 5 – Runner Sprints, Base (everyone’s fav) Catalina Wine Mixers

We put the coupons away together, moseyed to the bottom of the hill, then practiced out jail break to the parking lot.

End in COT

Location: Gridlock
Date: 2019-10-08
Time: 05:31 am
Weather: Beautiful cool dark

Q: Oshag
PAX: 11 – Oshag, Incognito, Gretz (DR), Transporter (DR), 49er, Zebra, Sous Vide, Axeman, Lincoln Log, Lansbury, Poutine (DR)

Warm-O-Rama
The Q’s watch still said 5:30 but the Q was accused of starting late – full disclosure, it was the dog’s fault. So, the Q decided to forgo the introductions, for the moment, and lead the PAX on a mosey to his favorite AO the basketball courts.

At the courts, we warmed up with a Merkin-O-Rama, Frankensteins, Butt kickers, Micheal Phelps – while repeating the 5 principles, and hip stretches. All completed in a dynamic fashion.

Tha Thang
Deck of death – goal was to finish the deck and run full suicides this time. A lofty goal, but, alas, we were up to the task.

Clubs – Bobby Hurley’s – if you don’t know, look it up. (www.f3nation.com great website)
Hearts – Gas Pumps
Spades – Suicides – touch every line. These took their toll today. Seemed everytime we recovered another popped up. It’s almost as if every 4th card was a Spade.
Diamonds – Everyone’s fav – Catalina Wine Mixers

5s = Burpee Variety – one legged (repeato for other leg), walkout, hand release

Joker – Herkin name-o-rama and Close Grip Merkins name-o-rama

Mission accomplished. Finished just in time, moseyed back to the start and named our FNG – welcome Poutine.

End in COT

Location: Gridlock
Date: 2019-09-24
Time: 05:30 am
Weather: Refreshingly cool

Q: Oshag
PAX: 5 – Oshag, 49er, Madoff, Incognito, Ooze

Warm-O-Rama
Mosey to BB courts. Dynamic leg & arm stretches. Forgot to stretch back. Don’t usually stretch the back, but this will be important later. Think of foreshadowing. That’s what I’m doing but since I just told you it kind of defeats the purpose. But, that doesn’t make it less important. It is.

Tha Thang
Deck of death – goal was to finish the deck since that didn’t happen last time. We finished. At great cost but the needs of the many outweigh the needs of the few — or the one. However, when you’re the one, it makes you think twice about that quote. But, I digress.

Clubs – Bobby Hurley’s – if you don’t know, look it up. (www.f3nation.com great website)
Hearts – Gas Pumps
Spades – Suicides – just 2 lines this time – half court and full court. Definitely helped with our time.
Diamonds – Everyone’s fav – Catalina Wine Mixers

5s = Burpee Variety – one legged, walkout, hand release, and Mountain Climber (Sous Vide’s (respect))

Joker – Merkin name-o-rama and American Hammer name-o-rama

Had extra time so we ran 2 line suicides and added one of the exercises at each line. Since one exercise was to run we added Merkins for that one.

Annnnd, that’s when the back went out. By the time I got home it was almost completely seized up. Barely made it into and out of the shower. Iced it for the entire 30 minute commute to work, that helped, and had to move a meeting by 15 minutes because I was moving so slow. Getting old, not fun. Getting old and having your back go out is even less fun.

End in COT

Location: Gridlock

Date: 2019-09-10

Time: 05:30 am

Weather: Awesome

Q: Oshag

PAX: 9 – Inchie, 49er, Lansbury, Incognito, Ooze, Axeman, Sous Vide, Water Bucket, Red Flanders

Warm-O-Rama

Run to BB courts and a few dynamic stretches of the legs.

Tha Thang

Hearts = Gas Pumps

Clubs = Bobby Hurleys

Diamonds – everyone’s fav – Catalina Wine Mixers

Spades – Suicide

Joker – Circle – Merkins & Sous Vides (mountain climbers)

5 – Circle Burps

Didn’t make it through the deck. Will adjust next time to make it.

Do work.

End in COT

Location: Gridlock
Date: 07-30-2019
Time: 05:30 am
Weather: Nice, then moist

Q: Oshag
PAX: 9 – Oshag, Genesis, 49er, Lansbury, Axeman, Radio, Ollie, Madoff, Incognito

Warm-O-Rama
Michael Phelps while reviewing 5 Principles. Leg stretches during count-o-rama and name-o-rama.
Mosey to tennis courts and 1/2 PAX bear crawled on a hill while the other half grabbed coupons.

Tha Thang
A favorite of the old guard:
Paired up, one HIM with a coupon, one running on the tennis courts dropping for an exercise at 3 lines per court – outer, middle, and outer for the distance of 2 courts.
Round 1 – Wipers with coupon, Superman on each line
Round 2 – Curls, Lazyman – lay on back with feet and hands in the air on each line
Round 3 – Overhead squats, Walk-out at each line
Round 4 – Squat press, Diamond Merkin at each line

Break – Jailbreak full length of all courts, mosey back.

Repeato

The rain for the last 10 minutes was delightfully refreshing.

One confirmed fartsacker – 2-3 others suspected.

End in COT

Location: Gridlock
Date: 06-22-2019
Time: 07:00 am
Weather: B-E-A-utiful

Q: Oshag
PAX: 17 – Oshag, 49er (FNG), Lansbury (FNG), Ricky Bobby, Axeman, Ronaldo, Red Flanders, My Boy Blue, Liberace, Hertz, Kisses, Duggar, Barney Fife, Lincoln Log, Radio, Sous Vide, Sparky

Warm-O-Rama
Mosey to a freshly cut grassy area, SSH, Grass Grabbers, dynamic stretches – Frankensteins, quad stretch, butt kickers, high knees

Tha Thang
Catch Us If You Can – groups of 3:
Round 1 – PAX A carries PAX B walks away from PAX C who is doing 10 Plank Jacks and 20 Mountain Climbers. PAX C runs to catch PAX A&B and they switch. Repeato 2 times.
Round 2 – Same, except PAX C completes 10 Wood Choppers with a coupon before catching PAX A&B.

Cat Backs, partner up:
PAX 1 gets into Plank position, PAX 2 puts his legs on PAX A’s back and completes 10 Catalina Wine Mixers. Switch, repeato 2 times.

Flying Coupons, same partners:
PAX A completes 10 squat jacks while PAX B completes a squat press with a coupon and launches it towards PAX A. Repeato until each have launched the coupon 10 times.

Repeato – Catch Us If You Can Round 2
Repeato – Cat Backs – 1 time

Mosey to pavillion

Colonel Trautman, Same partners:
PAX A does Freddie Mercuries while PAX B runs to the pavilion to complete 3 pull-ups. Switch and repeato 4 times.

Mosey to grassy area

Control Freak, Catalinas

Mosey to basketball courts

2 minutes left, suicides to end the day

COT

2 FNG’s today. Welcome to 49er and Lansbury. Good group today and good work. This was a lot of fun to plan and carry out this morning. Plus Incognito wasn’t around to show us up.

Keep up the good work and keep spreading the news. One FNG came because he saw a flyer and the other saw social media posts. Word is spreading.

Location: Gridlock
Date: 06-11-2019
Time: 05:30 am
Weather: Brisk 52 degrees

Q: Oshag
PAX: 5 – Lincoln Log, Incognito, Zebra, Sous Vide, Oshag

Warm-O-Rama
Grass grabbers, Walking – Quad Stretches, Frankensteins, Butt Kickers, High Knees – Little run to the hill. Grabbed some coupons along the way.

Tha Thang
Hill and Base Activity – all base exercises utilized coupons
H – Sprints x 3, B – Squats
H – Slides x 3, B – Overhead Squats
H – Hops x 3, B – Lunges
H – Backwards Sprint x 3, B – Mary
Everyone – Fireman drag a HIM up the hill
H – Lunges x 3, B – Squat Press

Returned the coupons to their home and moseyed back to the starting point

162 – Posted on Slack last night that today was the 162nd day of the year. We didn’t use the number today, but it was fun to see the PAX sweat about it. So, turns out 162 ain’t nothing but a number.

End in COT

Location: Gridlock
Date: 2019-05-28
Time: 05:30 am
Weather: B-E-A-Utiful

Q: Oshag
PAX: Sous Vide, JuCo, Duggar, Little John (FNG)

Warm-O-Rama
Michael Phelps, Grass Grabbers, Mosey to BB courts and one Suicide

Thang 1
Free Throws Baby – miss and we run.
Round 1 – 3 misses – Suicide with stretches at each line
Round 2 – 4 misses – 4 Suicides and 4 Merkins at each line (including baseline this time)
Round 3 – 2 misses – 2 Suicides and 2 BBSU at each line
Round 4 – 3 misses – 3 Suicides and 3 Burpees at each line

Done….

End in COT

Location: Gridlock
Date: 2019-05-27
Time: 07:00 am
Weather: Warm and humid

Q: Lincoln Log, Oshag
PAX: Axeman, Lincoln Log, Oshag, Sous Vide, Whitewall, Stapler, Ricky Bobby, Zebra, Hertz, Roadtrip, Disconnect

Warm-O-Rama
Oshag led the group in some dynamic stretching
Michael Phelps
Arm Circles
Frankensteins
Quad Stretches

THE THANG
Lincoln Log planned out the 1 mile route to the shelter

MURPH
1 mile run
100 pull ups
200 merkins (push ups)
300 squats
1 mile run

Most Pax chose to complete their murph in 5-10-15 increments (yes, that’s not a true Murph, but let’s be honest, none of us are making it straight through at this point)
After completing the 100-200-300 Pax ran the same 1 mile route back to the parking lot.

End in CoT

PAX: Oshag (Q), Duggar, Roadtrip, Ollie, Cgnotinio

Wonderful 50-degree morning since we no longer have beatdowns in the 40s. PAX moseyed to the basketball courts for a warm up.

Warm-Up: Michael Phelps – still trying to recover from Saturday’s beatdown, Tricep stretches, Grass Grabbers, and groin stretches.

The Thang:

Pretty simple concept today. Duggar suggested the idea and I made the rest up as we worked out today. But, he loved the beatdown so much I now declare this beatdown The Duggar. Each PAX took one free throw. For each miss, we ran a suicide. Here are today’s rounds:

Round 1: Suicide only x 4

Round 2: Suicide x 4 + 4 Merkins at each line (excluding the baseline)

Round 3: Suicide x 2 + 2 – 4 Count Mountain climbers

Round 4: Suicide x 4 + 4 Squat Jumps at each line (excluding the baseline)

Round 5: Suicide x 4 + 4 Big Boy Sit Ups at each line (excluding the baseline)

Round 6: Actually, we ran out of time and just ran one more Suicide

COT

 

PAX: Oshag (Q), Un-named PAX that runs his mouth too much, Sous Vide (respect), Belay, Seal Pup, FNG (Cubbie), Linc, Ollie

Warm Up: Arm stretches – getting them ready, butt kickers, Frankensteins, high knees and a mosey to the basketball courts for…

…The Thang: Modified Deck of Death

Hearts – Gas Pumps

Clubs – Bobby Hurleys

Spades – Suicide – sideline, FT lane, and far sideline

Diamonds – we hate the diamonds. Sitting in the deck all shiny and proud knowing their about to make you suffer – Catalina Wine Mixers

Any 5 card = 5 Burpees

Jokers = Circle burpees – called out names while doing a burpee for each PAX. Second Joker = Herkens and we went around 2 times

We were so jacked we finished early and ran an extra long suicide and used the benches to get in a little more leg work.

Welcome, Cubbie!!

COT

 

 

PAX: Oshag (Q), Red Flanders, Sous Vide (respect), (Broke) Zebra

Warm Up: Arm stretches – getting them ready, Grass grabbers (those hurt after the flippin tire debacle from Wed), Frankensteins and a mosey to the basketball courts for…

…The Thang: Modified Deck of Death

Hearts – Gas Pumps

Clubs – Bobby Hurleys

Spades – modified suicide using the free throw lane lines and the sidelines

Diamonds – we hate the diamonds. Sitting in the deck all shiny and proud knowing their about to make you suffer – Catalina Wine Mixers

Any 5 card = 5 Walk-out burpees

Jokers = Circle burpees x 2 – called out names while doing a burpee for each PAX x 2

COT

Oh, Zebra broke himself thinking he was young and could go ski jumping so he modified EVERYTHING!! Took ‘you vs. you’ to a whole new level.

 

PAX: Oshag (Q), Sous Vide, Cheesecurd (Charlotte PAX)

Beautiful morning, my phone said 51 degrees my car said 46 degrees. It was somewhere between 45 -52 degrees this morning. OG fought the sandman and lost so he notified us about 3:45 the master Q was off – little did he know I was also awake about that time. So, making up for the fart sack the day before, I took the Q. Cheesecurd was in town from Charlotte so it was good to have an out-of-towner to join the cook and me today.

Warm Up:  Nothing special, arm swings, Frankensteins, butt kickers, walking quad stretches and slow lunges. A quick mosey around the parking lot and we were off for The Thang.

The Thang:

Hills – we love em. One PAX on top, one runner, and one at the bottom.

Round 1 – bottom – Plank Jacks, Runner – sprint up (and down), top – jump squats — Repeated about 3 times

Round 2 – bottom – Mary, Runner – Lunges up (and down), top – Herkens — Repeated about 3 times

Round 3 – Altogether – Sprint up, 10 Star Jumps, Sprint down, 10 Squat Jacks — Repeated 3 times

Mosey back to the parking lot where the flippin tire was waiting for us. Took turns flipping the flippin tire while the other PAX rotated through an exercise of their choice. Also used a couple of flippin dumbbells to keep us occupied. We flipped the flippin tire until flippin 6:15 when we were flippin tired so we flipped the flippin tire into the back of Sous Vide’s flippin trunk until flippin next time.

Ended in a COT (you thought I was gonna say flippin).

Beautiful, crisp, cool morning in the Bluegrass…just kidding. It was cold and I’m freaking sick of the cold. I don’t care if winter goes away forever. But, I digress…

PAX: Oshag (Q), Duggar, Linc, Red Flanders, Count Chocula, Sous Vide (Respect), Zebra, Incognito

Special day today – Linc’s birthday. He begged me to do something special so out of respect for the chief weasel shaker I said, “Whatever!” But then I thought what the heck he’s so young I didn’t want him to get his feelings hurt. So, here we are 3/19 and Linc is 34. See if you can catch the pattern:

Warm Up – which felt an awful like getting right to work:

3 – 4 Count Mekens, In Cadence — 19 Squats — 34 Mountain Climbers

3 – 4 Count Mekens, In Cadence – 19 Side Straddle Hops — 34 LBCs

3 – 4 Count Mekens, In Cadence — 19 Burpees — 34 Dyno Climbers (Mtn Climbers but moving your arms with your legs – they left an impression)

The Thang:

3 Walls – started in the lower parking lot, ran to the wall and used a 2 foot hop to get on top, repeat for each wall (3) until PAX reached the top of the parking lot — 19 Derkens – Mosey to the lower parking lot and use that wall for 34 Dips (REPEAT)

3 Walls – 19 Jump Squats (these were supposed to be paired with the Dips but the Q screwed up. We rolled with it which made this round particularly enjoyable) – 34 Star Jumps (REPEAT)

3 – 4 Count Mekens, In Cadence — 19 Squats — 34 Mountain Climbers

Duggar suggested Linc would enjoy doing a few Big Boy Situps for his birthday. So, we used math to come up with the number of 56 and did 56 BBS.

3 – 4 Count Mekens, In Cadence – 19 Side Straddle Hops — 34 LBCs

Linc chose American Hammers to celebrate = 56 Am Hams

3 – 4 Count Mekens, In Cadence — 19 Burpees — 34 Dyno Climbers

Finished with 56 Step Ups on the closest wall. Ended with a COT and crawled to our cars realizing that numbers maybe aren’t so fun but that we did a lot of stuff today.

PAX: Oshag (Q), Linc, Count, Duggar, Sous Vide, Barnie Fife, F  r                                                                                                                                                                     a   g i                                                                                                                                                                      l     e

Combo day between the last two WOs I Q’d because waiting another week to run the hill was just too much of a waste. Temp was in the low 30’s with little wind. Nice morning all things considered.

WU – Quick mosey to the top of the parking lot to be near our beloved coupons. Arm stretches and dynamic leg stretches to get things rolling. We’ll also count our roughly 1/4 mile mosey to the hill with coupons as part of the WU.

The Thang:

Round 1 – Hill sprints x 3, base coupon curls – mosey to basketball courts

Round 2 – Rotation – one PAX shuttle drill from baseline to free throw line, rest of PAX merkens – mosey to hill

Round 3 – Hill slides x 3, base squats – mosey to basketball courts

Round 4 – Rotation- one PAX shuttle drill from baseline to free throw line, rest of PAX mountain climbers (we call these Sous Vides)

Round 5 – Rotation – one PAX shuttle drill from baseline to free throw line, rest of PAX Mary – mosey to hill

Round 6 – Hill hops x 2, reverse run x 1, base merkens with coupon

Round 7 – Hill lunges x 3, base curls

Mosey to top of parking lot to return coupons to their safe resting place.

COT

 

Date:  2/19/19
Location:  Gridlock

PAX: Oshag (Q), Fragile, Count Chocula, Duggar – small but strong numbers

WU – Dynamic leg stretches and arm stretches. Then, a short mosey to pick up the coupons and another mosey, bit longer, to our favorite non-Hanz & Franz hill by the football field. This would be today’s AO.

The Thang:

Coupons were left at the base for the PAX not running to play with. One complete round included 3 trips up and down the hill, method of travel was determined by Q, and a base exercise. PAX operated in pairs to complete with the hill traveler determining the timing.

Round 1 – Hill Sprints, Base Squats

Round 2 – Hill Slides, Base Overhead Squats

Round 3 – Hill Sprints, Base Lunges

Break 1 – 25 Merkens (numbers 16-20, Herkens), 25 Coupons curls

Round 4 – Hill Broad Jumps, Base Squat Press

Break 2 – 25 Merkens (numbers 6-10, Herkens), 25 Coupons curls

Round 5 – Hill Lunges, Base Mary (PAX Choice)

Break 3 – 25 Merkens (numbers 6-10 and 16-20, Herkens), 25 Coupons curls

Round 6 – Hill Reverse Run, Base Choice of exercise

Break 4 – 25 Merkens (numbers 6-20, Herkens), 25 Coupons curls

Mosey back to the parking lot to return coupons.

COT

PAX: Oshag (Q), Zebra, Duggar (came late but kept his shirt on so we didn’t make him run), Linc, OG, Count Chocula, Sous Vide (RESPECT)

WU: B.E.A.Utiful February morning at 55 degrees so not much warm-up needed. Arm swings and leg stretches with a little mosey.

The Thang: tried some new moves today so see https://f3nation.com/exercises for exercise explanations. 

Made For This (https://www.youtube.com/watch?v=ZiPySgn84W8) High knees and Coach Sherrills on the MFT chorus. MFT started each round

Round 1 – MFT, Dominoes, Colt 45 with dumbbells, 3 Amigos (didn’t work so great)

Round 2 – MFT, Power Merkins, Wonderbra, Colt 45 with dumbbells

Round 3 – MFT, Derkins, Wonderbra, Dominoes

Round 4 – MFT, Quick mosey with dumbbells, Arm Blowout – curl/push up ladder 1 – 10 – 1 OYO until time ran out

End in COT

Location: Gridlock

PAX: Oshag (Q), Duggar, Count Chocula, Sous Vide, Opera Ghost

WU: Arms swings, leg stretches and running – so cold we got right to work. Air temp was about 15 degrees with a very, very, very, very cold wind chill. We moved the WO to the baseball entrance gate to get out of the wind.

tha thang: 50’s

50 Merkens with a twist – numbers 20-30 & 40-50 were hand release Merkens. Followed by running a lap (that was cold).

50 LBCs with a twist – numbers 25-35 were full extension, think lazyman, crunches. Followed by running a lap (can’t remember if I mentioned the running was cold).

50 Mountain climbers (2 is 1) with a twist – numbers 25-35 were two-footed Mountain climbers. Followed by running a lap (that was cold, did I mention how much I hate the cold?).

50 Side Straddle Hops (1 is 1) with a twist – numbers 25-35 were Squat jacks, dropped into a squat as your hands went over your head. Followed by running a lap (that was &%#% cold).

50’s continued:

50 curls (using dumbbells) and 10 burpees followed by a short run in the shelter.

50 Big Boy Situps and 50 Step-ups with dumbbells followed by a short run in the shelter.

50 Squats with dumbbells and 50 Overhead presses followed by 50 wall hops.

Short cycle of Merkens, Mountain Climbers, LBC’s and Side Straddle Hops, all with a twist, to finish.

Finished with COT.