Author: Raquel

Location: Gridlock
Date: 2021-11-04
Weather: A balmy 29 degrees, AKA Steve O shorts weather

Q: Raquel
PAX: 9 – Raquel, Incognito, Zebra, Axeman, Red Flanders, Possum, Steve-O, Sous Vide, Wally World

Warm-O-Rama
Mike Phelps
Arm Circles
Arm crossover
Up and down dog, reach for the sky
Grass Grabbers IC x10

Tha Thang
Q DJ’d the beatdown with spooky tunes commemorating the Halloween season. Pax paired up in teams of 2 and brought some coupons down to the flag. Team members alternated: 1 member performed amrap reps until relieved by team member. Other member moseyed 60 yds, performed 1 burpee, moseyed back 60 yards to relieve the other member.

A(rm exercise) – 150 curls
L(eg exercise) – 150 weighted calf raises
A(bs exercise) – 150 2×1 freddie mercury
R(exercise) – 50 rock a bye babies
M(exercise) – 150 mini hair burners

A fun time was had by all…

End in COT

Location: Gridlock
Date: 2021-09-16
Weather: Heavy Fog, Bright Lights, 61 Degrees

Q: Raquel
PAX: 14 – Red Flanders, Raquel, Santa’s Little Helper, Oshag, Sous Vide, Incognito, Geppetto, Chewbacca, Possum, Nurse Joy, Steve-O, Showcase Showdown, Muck, Axeman

Warm-O-Rama
Michael Phelps, Arm Circles, Tri stretch across chest, Tri stretch over head, Bend and Hang, Plank to Down Dog, S’Up Dog, Reach for the Sky on L and R side

Tha Thang
Q kept Burpees to a minimum due to Tuesday’s Burpocalypse. Pax counted off in 1s and 2s to partner up, 1s moseyed up to coupons and carried back to flag, 2s moseyed down to other side of lost and performed 2 Burpees.

Jumped right into the 5:30 A.L.A.R.M. Partners performed reps up to 200 reps total, once all completed, all pax moved on to next exercise. One partner performed reps, other ran 60 yds, performed a single solitary burpee, then returned to take over reps from partner. Partners performed:

A(rms): 200 Curls
L(egs): 200 Weighted Calf Raises
A(bs): 200 Freddie Mercurys (2 is 1)
R (exercise): 200 Rockette Dips
M (exercise): 200 Monkey Humpers

Pax jammed to some upbeat tunes throughout.

End in COT

Location: Gridlock
Date: 2021-06-10
Weather: 70, balmy, humidity at 105% and climbing

Q: Raquel
PAX: 6 – Wally World, Muck, Oshag, Santa’s Little Helper, Possum, Raquel

Warm-O-Rama
Michael Phelps
Front and Back Arm Circles
Cross Legs Bend and Hang
Down Dog firebomb to Up Dog
RF RH LF LH reach for the sky
Abe Vigodas x10

Tha Thang
Q remembered to bring both 10 sided fitness die this time. Moseyed up to Coupons, rifle carry coupons back to the flag. Completed 6 rounds total, 3 rounds white, 2 rounds green, 1 power weighted round. Pax who rolled a water break picked 20 weighted exercises. Final Count (estimated):

45 burpee
30 second side plank each side
60 merkins
20 tricep dips
15 Supermans
1 minute al gore X 2
55 Freddie Mercuries
30 Ice Skaters
15 lateral lunges
30 sumo squats
60 american hammers
60 mountain climbers
1 mini loop run
20 coupon rows
40 chest presses with legs elevated
40 coupon curls
20 goblet squats
20 overhead presses

Rifle carried coupons back and moseyed back to the flag.

End in COT

Location: Gridlock
Date: 2021-04-29
Weather: 66, Balmy and Humid

Q: Raquel
PAX: 12 – Lansbury, Muck, Jigsaw, Wally World, Zebra, Incognito, Sous Vide, Possum, Weird Science, Oshag, Santa’s Little Helper, Raquel

Warm-O-Rama
Michael Phelps
Arm Circles
Downward Dog, Reach for the Sky, Upward Dog
Bend and Hang
10 SSH IC

Tha Thang
Pax moseyed to grab rocks or Coupons and rifle carried to the shelter. Q got his tax refund and the $3.96 was burning a hole in his pocket. With his windfall he purchased a 12 sided foam exercise die with exercises and a designated rep count on each side. There was a “Water Break” side, but there are no water breaks in F3, so whoever rolled that square picked 20 reps of a coupon exercise for all to do. Pax got through 2 full rounds of standard rolls, and .5 of a power round with all weighted exercises. Approximate counts wrapped up as follows:

BODYWEIGHT EXERCISES
Alternating Lunges x 30 x 3
Burpees X 20 x3
Tricep Dips x 20 x3
Jump Lunges x 15 x 3
Jump Squats x 15 x2
American Hammers x 30 x2
Mountain Climbers x 30
Side Plank :30 per side
Wall Sit for 1:00 x2

WEIGHTED EXERCISES
40 curls
20 bench presses
20 overhead presses
20 flutter kicks
20 bent over rows
20 squats

Rifle carried weight back to home.

All counts approximate. It was early.

End in COT

Location: Gridlock
Date: 2020-10-31
Weather: 35 and frosty (cold enough to freeze your pumpkins off), under a nearly full Halloween Blue Moon

Q: Raquel
PAX: 18 – Lincoln Log, Sous Vide, Santa’s Little Helper, Oshag, Radio, Muck, Mr. Hand, Hanz&Franz, Hertz, Incognito, Pom Pom, Wally World, Splash Down, Possum, Purple Rain, Raquel, Toto, Pee Wee

Warm-O-Rama
Michael Phelps, arm stretch across chest and over the head, up/down dog, runners stretch/reach for the sky, Frankensteins (ICx10-because, Halloween)

Gut Busters: To the tune of Ray Parker Jr’s immortal classic, plank for duration of the Ghostbusters theme, rising for a burpee everytime “Ghostbusters” is said, and plankjacks for the keyboard breaks leading up to “I ain’t afraid of no ghosts”.

Tha Thang
Tombstone Toss: 16 pax split into an Orange Team and a Black Team. Mosey up to the scoreboard where two tombstones (coupons) awaited the teams. Each team alternated through 8 members 2x, heaving the tombstone as far as humanly possible. The team that heaved it the furthest was the winner. Lesson: In the words of the immortal Denzel Washington, always bet on Black.

Trick R Treat: The Thang was left to the winds of fate. Pax lined up with Coupons in front of stands at football field. 2 buckets were passed down the line, one containing 32 numbers 10 to 100 (count by ten), and the other containing 32 exercises. Pax chose one exercise and one number per round. Those without costumes added 10% (told ya it mattered), and losing team of the Toss added an additional 10% to the reps chosen (Ex: 10 could be 11 or 12, 50 could be 55 or 60, etc.).

Exercises and Reps included (estimated but likely incorrect):
Curls (30)
Upright Rows (20)
Manatees (10)
Mountain Climbers (80)
Australian Snow Angels in the frost (90)
Fire Hydrants (20)
Spiderman Merkins (50)
Goblet Squats (70)
Falling Triangles (10)
Alabama Ass Kickers (20)
etc…

Moseyed back to the parking lot with 5 left, where the costume wearers got candy, and the wet blankets enjoyed a round of Batwings IC (once again it mattered…get on your Slack people!). Fun was had by all.

End in COT

Location: Gridlock
Date: 2020-07-18
Weather: 73 and humid

Q: Raquel
PAX: 5 – Raquel, Double Tree, Muck, Count Chocula, Yanni

Warm-O-Rama
Started out with a planking name-o-rama, followed by a runner’s stretch and reach for the sky
10 grass grabbers IC
10 skip jacks IC
Pigeon Pulls on your own
Tricep stretch, Michael Phelps, and Arm Circles while the Q provided a little background about how F3 arrived at his monniker, and setting up the Shawshank Redemption theme of today’s Q

Moseyed to the Shelter for a prison style mini: 4 rounds of :25 work/:15 rest merkins, alternating lunges, and lbc’s. Mosey to the football field.

Tha Thang
7 rounds to develop the skills to break out of Shawshank Prison and “crawl through a river of s*** and come out clean on the other side.” Rounds were the length of a song (approx 3:30). Consisted of 16 reps of coupon strength work, endurance 20 yard mosey between strength and flexibility stations, and 16 counts of flexibility exercise, repeating until end of song.

1. Cpn overhead flutters-sprint-laying trunk rotation.
2. Overhead presses-sprint-cobra wings
3. Tricep rows-sprint-planking shoulder taps
4. Cpn curls-Bernie-tabletop/glute bridge
5. Cpn chest press-Bernie-wing chest stretch
6. Raggedy Ann-karaoke-falling triangle/kickstand
7. Coupon squats-karaoke-fire hydrants

Mosey to Zihuatanejo for COT

End in COT