Location: Birds Nest
Date: 2024-03-25
Weather: 40 and clear
Q: Quick Match
PAX: 4 – Sour Mash, Quick Match, Bootlegger, Lifetime
Warm-O-Rama
Just got after it.
Tha Thang
PAX rucked 1.5 miles with wall sits in there. Pretty simple and gave us time to catch up with each other. Congrats to Lifetime on getting engaged this past weekend.
End in COT
Location: Birds Nest
Date: 2024-03-18
Weather: 28 and clear
Q: Quick Match
PAX: 5 – Manchild, Doc Holiday, Lifetime, Sour Mash, Quick Match
Warm-O-Rama
A few stretches and then got right into it.
Tha Thang
Beat down happened on the football field. PAX started in one corner and completed 7 burpees, jogged the length of the field and did 7 more burpees in the next corner. PAX sprinted the width of the field and did 7 burpees in next corner, jogged the length of the field for 7 more burpees. The round was completed with another sprint across the width of the field.
This pattern continued with 14 (4 count)flutter kicks in each corner, 21 merkins, 28 air squats, 21 side straddle hops, 14 box cutters and 7 lunges. There were a total of 7 laps around the football field.
End in COT
Location: Birds Nest
Date: 2024-02-19
Weather: A calm 21
Q: Quick Match
PAX: 6 – Bootlegger, Quick Match, Big E, Doc Holiday, Sour Mash, Manchild
Warm-O-Rama
Lap around the AO, Michael Phelps, leg stretches and anything OYO.
Tha Thang
10 Exercises, 100 Reps. PAX could complete the exercises in any order but they had to complete all 100 reps of that exercise before moving on to the next exercise.
Exercises:
Squat
Side Saddle Hops
Lunge
Merkins
Upright coupon row
Coupon shoulder press
Bent coupon row
Tricep coupon extensions
Coupon curls
Big boys
End in COT
Location: Birds Nest
Date: 2023-12-21
Weather: 26 and clear
Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Quick Match, Incognito, Manchild
Warm-O-Rama
OYO
Tha Thang
PAX paired up and carried a fence post on a walk. PAX did 21 reps of the following, up and overs, curls, squats, and big boys. PAX also switched carrying the post from each shoulder to overhead through out the wall of 1.78 miles.
End in COT
Location: Birds Nest
Date: 2023-11-16
Weather: 37 and clear
Q: Quick Match
PAX: 6 – Bootlegger, Doc Holiday, Banana Rabbit (B Rabbit), Quick Match, Manchild, Big E
Warm-O-Rama
OYO
Tha Thang
Each letter of the alphabet equaled an exercise. All PAX worked out to everyone’s F3 name.
A- 15 Merkins N- 10 Merkins
B- 50 SSH’s. O- 20 lunges
C- 20 crunches P- 10 triceps dips
D- 10 burpees Q- 20 SSH’s
E- 60 sec Wall sit R- 60 sec Plank
F- 20 arm circles S- 30 bicycle crunches
G- 20 air squats T- 60 sec wall sit
H- 30 SSH’s. U- 40 high knees
I- 60 sec Plank V- 30 air squats
J- 20 mountain climbers W-15 triceps dips
K- 40 crunches X- 10 mountain climbers
L- 12 burpees. Y- 12 jump lunges
M- 15 squat jumps Z- 30 crunches
We also had Script Kiddie DR from the Dawsonville, GA area join us.
End in COT
Location: Birds Nest
Date: 2023-10-26
Weather: 47
Q: Quick Match
PAX: 3 – Doc Holiday, Quick Match, Bootlegger
Warm-O-Rama
OYO
Tha Thang
Round 1: Team coupon rifle carry for 400 meters, 30 SSH’s, 15 Merkins, 15 coupon squats, 30 bicycle crunches.
Round 2: Team stadium stairs for a circle, 15 burpees, 15 coupon swings, 16 curtsy lunges, 30 mountain climbers.
Round 3: Team coupon rifle carry for 400 meters, 30 speed skaters, 15 coupon curls, 15 sumo squats with coupon, 30 reverse crunches.
Round 4: Team stadium stairs for a circle, 15 power jacks, 15 coupon triceps extensions, 16 reverse lunges, 30 Russian twists.
Close out: One more 400 meter lap with 100 meter coupon rifle carry them stop to do 25 pickle pounders, 100 meter rifle carry then stop to do 25 merkins, 100 meter rifle carry then stop to do 15 overhead shoulder presses, finish it off with 100 meter rifle carry.
End in COT
Location: Birds Nest
Date: 2023-10-23
Weather: A crisp 37
Q: Quick Match
PAX: 3 – Bootlegger, Doc Holiday, Quick Match
Warm-O-Rama
Nah
Tha Thang
Rucked approximately 2.5 miles. Stopped to do 25 step ups on a retaining wall, 25 calf raises at the dog park, and 100 meter uphill sprint.
End in COT
Location: Birds Nest
Date: 2023-09-25
Weather: Close to perfect at 62
Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Quick Match, Manchild, Ground Rod
Warm-O-Rama
A little OYO
Tha Thang
PAX paired up to do 100 yard overhead tire toss. While one PAX did the 100 yard toss, the partner PAX did exercises.
The first set was burpees every 10 yards. 2 at the 10, 4 at the 20, 6, 8, 10, 8, 6, 4, 2. The PAX would then switch and the first tire thrower would now do the exercises on the way back. Once back after 200 yards, each PAX had to score a field goal by throwing a tire between the uprights.
Second time down and back the exercise was air squats every 10 yards. 5 at the 10, 10 at the 20, 15 at the 30, 20, 25, 20, 15, 10, 5. PAX would switch and return 100 yards. Each PAX had to score a field goal.
Third exercise was Merkins 2 at the 10, 4 at the 20, 6 at the 30, 8, 10, 8, 6, 4, 2. PAX switched and then had to score a field goal each.
Fourth round was SSH’s. 5 at the 10, 10 at the 20, 15, 20, 25, 20, 15, 10, 5. Each PAX tossed a field goal and that was a rap.
End in COT
Location: Birds Nest
Date: 2023-09-07
Weather: 71 and wet
Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Quick Match, Manchild, Ground Rod
Warm-O-Rama
OYO
Tha Thang
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
End in COT
Location: Birds Nest
Date: 2023-08-03
Weather: 72 and damp
Q: Quick Match
PAX: 3 – Quick Match, Doc Holiday, Bootlegger
Warm-O-Rama
Some Yoga stretching and some large muscle group stretches.
Tha Thang
PAX headed to the football field for the beat down. PAX started with 7 burpees in one corner and then jogged the length of the field to the next corner to complete 7 more burpees. PAX sprinted the width of the field for 7 burpees in the next corner and jogged the length of the field to the next corner for 7 burpees. PAX then sprinted the width of the field to complete the first square. This pattern continued with 14 (4 count) flutter kicks in each corner, 21 merkins, 28 air squats, 21 side straddle hops, 14 box cutters and 7 lunges. This was a total of 7 trips around the field, hence the 7 square title.
End in COT
Location: Birds Nest
Date: 2023-07-24
Weather: A perfect 63
Q: Quick Match
PAX: 4 – Doc Holiday, Bootlegger, Quick Match, Beethoven
Warm-O-Rama
Nope, got right into it.
Tha Thang
2 minutes of each exercise with a 30 second break after three exercises.
Jump Rope, Merkins, Squats.
Side straddle hops, Mountain climbers,
Speed skaters
High knees, Standing crunches, Sumo squats.
Squat jumps, Split lunges, Superman’s.
Burpees, Side planks (1 min each side), Triceps merkins.
Crunches, Reverse crunch, Bicycle crunch.
End in COT
Location: Birds Nest
Date: 2023-06-19
Weather: 68 with a light show in the sky
Q: Quick Match
PAX: 4 – Bootlegger, Quick Match, Sour Mash, Beethoven
Warm-O-Rama
Runners stretch, arm swings, deep squats.
Tha Thang
4- 9 minute AMRAPS with 1 minute rest between each AMRAP. 10 reps per exercise and exercises were as follows:
Coupon swings
Goblet squats
Alt. front lunges with coupon
Tricep extensions with coupon
Donkey kicks
Fire hydrants
Rainbows
Straight leg lifts
Coupon bicep curls
Over head press with coupon
Bent rows with coupon
Front raise with coupon
Leg climbs (10 each leg)
Leg lifts
Canoes
Reverse crunches
End in COT
Location: Birds Nest
Date: 2023-06-12
Weather: 61 and damp
Q: Quick Match
PAX: 3 – Quick Match, Beethoven , Sour Mash
Warm-O-Rama
Nah
Tha Thang
PAX rucked approximately 2 miles to shake off the weekend rust.
End in COT
Location: Birds Nest
Date: 2023-05-08
Weather: A perfect 58
Q: Quick Match
PAX: 6 – Sour Mash, Beethoven , Manchild, Quick Match, Bootlegger, Doc Holiday
Warm-O-Rama
OYO
Tha Thang
PAX ran stadium steps with workouts mixed in. The small workouts consisted of 5, 10, 15, and 20 reps.
First stop
Merkins
Air squats
Russian twists
SSH
Second stop
Alternating merkins over coupon
Bent rows with coupon
Overhead press with coupon
Big Boys
Third stop
Overhead triceps extension with coupon
Tricep dips on coupon
Coupon goblet squats
Coupon swings
PAX continued this pattern of running steps and three stops but in reverse order for a total of six stops.
Ended with a marry of ab exercises and also named a FNG. Welcome Sour Gut.
End in COT
Location: Birds Nest
Date: 2023-04-17
Weather: A cool breezy 37
Q: Quick Match
PAX: 5 – Bootlegger, Sour Mash, Linguine, Beethoven , Quick Match
Warm-O-Rama
A little stretching OYO.
Tha Thang
PAX started with a 1/2 mile relay run with the last PAX in the line sprinting to the front of the line and replacing the first PAX.
Next, the PAX stopped to do uphill sprints followed by an exercise once PAX walked back down the hill.
40 yard uphill sprint- 15 Merkins
40 yard uphill sprint- 30 walking lunges
40 yard uphill sprint- 15 tricep dips
40 yard uphill sprint- 15 burpees
40 yard uphill sprint- 15 squats
40 yard uphill sprint- 1 min. Plank
PAX jogged 1/4 mile and happened to find another hill to sprint up.
40 yard uphill sprint- 15 squat jumps
40 yard uphill sprint- 25 calf raises
40 yard uphill sprint- 15 plyo merkins (2 sec. hold at the bottom of the merkin)
40 yard uphill sprint- 30 lunge hops
40 yard uphill sprint- 15 reach down SSH’s
40 yard uphill sprint- 40 yard uphill bear crawl
PAX cooled down will walking to the parking lot for COT.
End in COT
Location: Birds Nest
Date: 2023-03-16
Weather: A brisk 28
Q: Quick Match
PAX: 7 – Doc Holiday, Bootlegger, Quick Match, Big E, Beethoven , Sour Mash, Linguine
Warm-O-Rama
Arm circles forward and backwards, Michael Phelps, quad stretch’s, squat stretches, a little OYO also.
Tha Thang
10 merkins
50 squats with side leg lift, alt. sides
50 side lunges with knee lift, 25 each side
10 merkins
50 side plank hip lifts, 25 each side
50 side crunches, 25 each side
10 merkins
50 calf raises with coupon
50 sumo squat pulses with coupon
10 merkins
50 bicycle crunches
50 V ups
10 merkins
50 small squat hops forward and back
50 elevated hip/bridge lifts
10 merkins
50 Superman’s hold the last for 5 breaths
50 mountain climbers
10 merkins
50 Laying inner thigh pulses left side
50 Laying inner thigh pulses right side
10 merkins
50 Kneeling side leg lift, 25 each side
50 curtesy lunges, alt. sides
10 merkins
50 second elbow plank
50 second wall sit
10 merkins
PAX got done in time to do a little football sideline to sideline work.
10 merkins one one sideline, run to opposite side line 1 big boy.
Run to opposite sideline for 9 merkins, run to other sideline for 2 big boys.
Run to other sideline for 8 merkins, run to other sideline for 3 big boys.
Continue this until 10 big boys on one sideline and no merkins on the other.
End in COT
Location: Birds Nest
Date: 2023-02-27
Weather: 50 with a light drizzle
Q: Quick Match
PAX: 7 – Doc Holiday, Bootlegger, Manchild, Quick Match, Beethoven , Linguine, Big Spoon
Warm-O-Rama
Arm circles, Michael Phelps, runners stretch, deep leg stretch and a little OYO.
Tha Thang
All PAX completed the name game by working out as a group to each PAX’s F3 name. Each letter of the alphabet represented an exercise and also the duration or rep count of that exercise.
A- 45 sec. plank
B- 50 side straddle hops
C- 30 squats
D- 10 burpees
E- 1 min wall sit
F- 15 merkins
G- 20 arm circles
H- 20 squats
I- 30 side straddle hops
J- 45 sec. plank
K- 10 merkins
L- 2 min wall sit
M- 20 burpees
N- 25 squats
O- 25 burpees
P- 15 arm circles
Q- 45 sec plank
R- 15 merkins
S- 30 burpees
T- 30 arm circles
U- 40 merkins
V- 3 min wall sit
W- 20 burpees
X- 60 side straddle hops
Y- 45 sec plank
Z- 20 merkins
We had to cut the exercises in half toward the end due to time constraints. With the exercises cut in half the Q turned up the tempo.
End in COT
Location: Birds Nest
Date: 2023-02-06
Weather: 29 but felt like 79
Q: Quick Match
PAX: 6 – Beethoven , Linguine, Quick Match, Manchild, Bootlegger, Doc Holiday
Warm-O-Rama
A little OYO
Tha Thang
Partnered up and then each pair split up with a PAX on opposite sidelines of the football field. Starting at the goal line and working out to the 50, each yard line determined the amount of reps per exercise, every 10 yards switched sidelines, murder bunnies every 5 yards:
5- man makers
10-(sprint to opposite sideline) I am not worthy
15-burpees
20-(back peddle to opposite sideline) merkins on coupon
25-big boys
30- (side shuffle to opposite sideline) lunges
35- plank pull thru
40-(side shuffle to opposite sideline) coupon curls
45-side straddle hops
50-(sprint to opposite sideline) squats
Rest for 30 seconds then do it all back to the goal line for the score.
End in COT
Location: Birds Nest
Date: 2023-01-19
Weather: 54 and raining
Q: Quick Match
PAX: 8 – Bootlegger, Doc Holiday, Big E, Linguine, Sour Mash, Beethoven , Manchild, Quick Match
Warm-O-Rama
OYO
Tha Thang
PAX counted off from 1 to 8.
PAX started rucking as a group with their ruck’s, along with two PAX carrying 50 pound sand bags. After approximately 1/4 mile, PAX #1 dropped and did 10 Merkins while the rest of the PAX continued to ruck. PAX #1 had to run to catch up to the rest of the PAX and then PAX #2 dropped and did the same thing. This continued until all 8 PAX had completed 10 Merkins.
After another 1/4 mile PAX#1 stopped and completed 15 air squats and ran to catch back up to the other PAX. This continued until all 8 PAX had completed 15 air squats.
After another 1/4 mile, PAX #1 stopped and completed 20 side straddle hops then ran to catch back up to the rest of the PAX. Once again this continued until all 8 PAX had completed 20 SSH’s.
Toward the end of the next 1/4 mile, all PAX stopped and did 10 burpees as a group.
The 50 pound sand bags were switched between all PAX throughout the ruck.
Mother Nature did us a solid and stopped the rain just in time for the COT.
End in COT
Location: Birds Nest
Date: 2023-01-12
Weather: A nice 55 with a little drizzle
Q: Quick Match
PAX: 7 – Bootlegger, Big E, Linguine, Beethoven , Sour Mash, Quick Match, Manchild
Warm-O-Rama
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Tha Thang
“Card’s Run and Repeat”
5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat
15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished
As a group if there is time
20-Burpees
Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)
Mary- Call Out
AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.
*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.
*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complaints.
*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.
End in COT
Location: Birds Nest
Date: 2022-12-19
Weather: When it’s below 20 who cares
Q: Quick Match
PAX: 4 – Quick Match, Bootlegger, Doc Holiday, Manchild
Warm-O-Rama
OYO, plus arm circles, deep squats, and motivation with countdown jumping jacks.
Tha Thang
Station 1- jump rope (2min)
Station 2- Merkins (2 min)
Station 3- squats (2 min)
30 second rest +/-
Station 4- side straddle hops (2min)
Station 5- mountain climbers (2 min)
Station 6- speed skaters (2 min)
30 second rest +/-
Station 7- high knees (2 min)
Station 8- vertical leg crunches (2 min)
Station 9- sumo squats (2 min)
30 second rest +/-
Station 10- squat jumps (2 min)
Station 11- Bonnie Blair’s (2 min)
Station 12- Superman’s (2 min)
30 second rest +/-
Station 13- Burpees (2 min)
Station 14- forearm walk up planks (2 min)
Station 15- triceps merkins (2 min)
Perfect time for COT.
End in COT
Location: Birds Nest
Date: 2022-11-17
Weather: A blistering 28 with a calming wind. Just cool enough to make you want to do a workout.
Q: Quick Match
PAX: 5 – Quick Match, Sour Mash, Manchild, Bootlegger, Doc Holiday
Warm-O-Rama
Arm circles forward and reverse, side straddle hops, Michael Phelps, Grass Grabbers (IC), and runners stretch both legs.
Tha Thang
20 minute AMRAP individually
0-5 minutes- 5 Burpees, 10 alternating squat kicks, 15 pickle pounders.
5-10 minutes- 5 big boy sit-ups, 10 Bonnie Blair’s (hard way), 15 monkey humpers.
10-15 minutes- 5 Jungle boy squats, 10 V-ups, 15 Merkins.
15-20 minutes- 5 walkouts with a merkin at the end of each walkout, 10 lateral bounds, 15 Superman snow angels.
At the end of each 5 minute AMRAP, the timer would stop and the PAX as a team did the following.
Minute 5- Team jog (300 meters) will holding a battle rope with one hand above the head. Halfway through the jog the battle rope was switched to the other hand above the head.
Minute 10- one PAX did murder bunnies approximately 60 feet while the other PAX bear crawled beside the murder bunny PAX. After the 60 feet, the PAX would switch off the coupon so that each PAX had a chance to do murder bunnies while the remainder continued to bear crawl.
Minute 15- Each PAX held onto the battle rope and conducted 25 overhead battle rope squats, 25 battle rope arm raises to shoulder height, and 25 battle rope bent over rows.
Minute 20- Team jog 300 meters
Ending right on time for a COT.
End in COT
Location: Birds Nest
Date: 2022-10-10
Weather: A balmy 36
Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Gru, Quick Match, Manchild
Warm-O-Rama
OYO
Tha Thang
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny
Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny
Round 3
30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny
Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny
Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny
EMOM timer set for every 5 min to drop and complete 5 Kraken Burpees.
All PAX completed the challenge before the allotted time expired.
End in COT
