Author: Red Flanders

Location: Gridlock
Date: 2020-03-10
Weather: 50 and rain

Q: Red Flanders
PAX: 7 – Red Flanders, Bagman, Zebra, Lansbury, Sous Vide, Boo Boo, 49er

Warm-O-Rama
OYO stretching arms and legs
a little catching up, and a quiz about The Shinning and horse racing…
the father and son in the Shining were Jack and Danny. in the world of steeplechase horse racing there was a champion in the 70s named Red Rum.

Tha Thang
Dan Taylors in the shelter at the top of the parking lot (1 squat/4 lunges)
Jack Webbs in the picnic shelter at the bottom of the lot (1 merkin/4 overhead claps). increase reps each time up and back. We made it to 10 squats (40 lunges). In between there was a (short and optional) steeplechase obstacle set up for PAX to jump over.

Overall it was ‘murder’ on the shoulders and glutes.

End in COT

Location: Gridlock
Date: 2020-01-21
Weather: 24, feels like 16. snow flurries

Q: Red Flanders
PAX: 4 – Red Flanders, Muck, Boo Boo, Sous Vide

Warm-O-Rama
mosey to the far end of the tennis courts for some dynamic stretches
Mosey back to the shelter at the parking area

Tha Thang
Roll the dice, do the exercise… repeat-o.

The dice were finicky this morning, YHC didn’t track all the WO, but PAX counted at least 50 burpees, 4 mins of wall sits, various jump squats and at least 30 lunges (2 is 1).

overall a great WO, a great day to WO, and Great Guys to WO with!

End in COT

Location: Gridlock
Date: 2019-12-24
Weather: 34 degrees an clear. Dark though; the moon was just a sliver of a crescent

Q: Red Flanders
PAX: 5 – Red Flanders, Sous Vide, Yukon Cornelius, Lansbury, Hertz

Warm-O-Rama
14 Grass grabbers (IC)
14 copper head squats (IC)
28 SSH (IC)
8 burpees

14 generations from Abraham to David and 14 generations from David to the exile; 28 total.

Gabriel came to Mary in the sixth month (well technically, 6 months after Elizabeth became pregnant, anyway)… should have done six burpees, but did 8, a mistake of YHC.

Tha Thang
This morning we did a re enactment of the last leg of the journey to Bethlehem. We mosyed to get a coupon each, then found that there were several items we needed for the journey. first a walking stick (9ft. steel pipe), our trusty donkey (wood pallet), and of course food (sand bag) and water (five gallon bucket of water) for the trip. Then we proceeded to ruck all this equipment along the park trail. We made it about half way around and headed back to the parking lot in the time. roughly 1.5mi total distance.

This was actually a great way for YHC to get in the mindset for Christmas. It was certainly a solid beat down, somewhat surprisingly. All the PAX were felling it. It was great to work together to problem solve and do the work. I’d imagine traveling by donkey with a pregnant Lady would likewise have it share of difficulties to overcome.

F3 welcome to Yukon Cornelius!

Merry Christmas Gentlemen!!

End in COT

Location: Gridlock
Date: 2019-12-17
Weather: 34 degrees, windy damp and cold

Q: Red Flanders
PAX: 6 – Red Flanders, Incognito, Boo Boo, Madoff, Sous Vide, Oshag

Warm-O-Rama
Being cold and windy and wet, we hit it right out of the gate (following the all important disclaimer of course) and ran a lap around the lower level of the parking lot.

Did some quad and glute stretches, Michele Phelps, and arm stretches and moseyed to get coupons and gathered in the shelter which was festively decorated!

Tha Thang
YHC had a bag of ‘accessories’ for most everyone (hats and light up head bands) that we donned for the WO. Incognito noted at some point that it was difficult to be incognito when your hat jingles 🙂

We did the following exercises as if they were the gifts from the song 12 days of Christmas starting with 1 man maker The number in parenthesis is total reps if you don’t want to count them up yourself. We even sang out a bit as we went…
“5 L-B-C’s”

12 burpees (12)
11 SSH’s. (22)
10 merkins (30)
9 Squats (36)
8 BBS’s. (40)
7 Curls. (42)
6 Step ups; 2 is 1. (42)
5 LBC’s. (40)
4 Squat presses (36)
3 Wine Mixers (30)
2 Am Hams; 2 is 1. (22)
1 Man Makers (12)

Finished in time to do a lap around the entire lot
Back at the shelter we planked up to wait while we individually returned coupons to the spot.

End in COT

This was fun; harder than YHC had imagined in that the exercise rotation resulted in a lot of laying down and getting up to do the various work. a jolly good time was had by all 🙂

End in COT

Location: Gridlock
Date: 2019-11-05
Weather: 45 degrees and partly cloudy

Q: Red Flanders
PAX: 5 – Red Flanders, Sous Vide, Incognito, Zebra, Lansbury

Warm-O-Rama
– OYO leg stretches
– shoulder shrugs (arm circles with hands in your pockets)
– a mosie (no wait, a Bernie Sanders) up to the shelter renemd ‘capital hill’ for
todays WO
– Global warming (a rotating circle of PAX in the Al Gore position) while doing
Name-o-rama

Tha Thang
Dora 1-2-3 (merkins, LBC’s, Squats) One PAX worked on ‘the hill’ while the other ran down to the ‘polling place’ (see photo) for 5 Australian pull ups. On the way back up to ‘the hill’ PAX performed a box jump up the Wall, grabbed a piece of flagging and tied it to the election sign frames (again, see photo) planted at ‘the hill’

Once the Dora was complete, aside from having some very patriotic ‘yard signs’ PAX had time for more work! So we did ‘donald trump’; four count bear crawl, four merkins and a burpee (A ‘barak obama is 4 count BC and 4 merkins 4,4 44th president) We added the burpee b/c trump is number 45. PAX performed 4 of these, one for each year of a presidential term.

Because elections are referred to as ‘running for office’, PAX did two laps of the whole parking lot at the mosie.

Then we honored the wife of our 16th president (abe lincoln; wife: MARY). Each PAX picked an exercise. (about ten mins)

We rounded out the Thang with five “tree to tree’ sprints up the hill in the parking lot.

The photo was staged after the WO offsite. 🙂

Thanks for your hard work this morning PAX!

End in COT

Location: Gridlock
Date: 2019-10-01
Time: 05:30 am
Weather: 70 degrees and kinda muggy

Q: Red Flanders
PAX: 7 – Red Flanders, Incognito, Axeman, Madoff, Ooze, Lansbury, 49er

Warm-O-Rama
moseyed to the basketball courts

Abe Vigoda’s (15 IC) (just a note, fyi that’s too many YHC nearly pulled a hamstring right out of the gate with these)

SSH (10 IC)

Mseyed back to the parking lot

Tha Thang
We renamed the basketball court “the torpedo room” (because that’s where you ‘sink em’). This functioned as the timing mechanism for station rotations. We divided the Pax into pairs (one set of three) and rotated thorough rounds of work.

While two teams did work, the third team ran to the bball court and each pax “sank” a shot starting at the three point line and moving in to the free throw line and to a lay up until one shot was made. They ran back to the first station and all the teams rotated.

When all three teams had done all the work and “sinking”, we moseyed up to the shelter which we termed the sonar room for our purposes today. Hanging from the shelter ceiling was a metal disk about 8′ in diameter. Pax stood outside on the sidewalk by the flag poles and fire ‘pings’ (tennis balls) at the ‘sonar screen’. “one ping only Vasily” was needed to move us back to the work stations for another round. (everybody threw tennis balls only one Pax had to hit not all).

Round 1; station one, coupon overhead press, station two, squats.
sonar room

Round 2 station one, BBS, station two merkins
sonar room

Round 3; station one, coupon curls, station two, lunges
sonar room

Round 4; station one, american hammers, station two Mt climbers

Gathered at the sonar room for COT

End in COT

Location: Gridlock
Date: 2019-09-17
Time: 05:30 am
Weather: Not too Shabby 🙂

Q: Red Flanders
PAX: 11 – Red Flanders, Absolutely, 49er, Incognito, Sous Vide, Axeman, Lansbury, Madoff, Zebra, Duggar, Ooze

Warm-O-Rama
OYO arm swings and streches
Fenkel swings during Name-o-Rama
copperhead squats (4 IC)
copperhead Merkins (4 IC)
grass grabber (4 IC)
SSH (4IC)

Mosey to get coupons

Tha Thang
Five “gates” across the length of the lower level of the parking lot (one at each light pole). ON one end of the lot was a supply of water in buckets. on the other end were squirt guns and “targets” (funnels attached to water bottles. PAX divided into two teams and the object was to move back and forth through the Gates to fill the bottles.

The “gates” were as follows: 1) coupon carry (two coupons with a pipe between them). 2) ‘box jumps’ or rope jumps. 3) pallet pull 4) lunges 5) crawl bear. Each PAX had to pass each gate each time they moved along the lot and back.

End in COT

Location: Gridlock
Date: 2019-08-29
Time: 05:30 am
Weather: upper 60’s not too muggy 🙂

Q: Red Flanders
PAX: 12 – Red Flanders, Sous Vide, Ooze, Madoff, Incognito, Ollie, 49er, Barney Fife, Ronaldo, Zebra, Lansbury, Beaker

Warm-O-Rama
OYO arm stretches and Michel Phelps
10 SSH (IC)
8 Merkins (IC)
Fenkel swings while doing name-o-rama
mosey to the top of the parking lot

Tha Thang
Spent the remainder of the time doing the work that was rolled on the dice. we remained together as a cohesive group and took turns rolling.

End in COT

Location: Gridlock
Date: 2019-08-20
Time: 05:30 am
Weather: 72 degrees and muggy

Q: Red Flanders
PAX: 6 – Red Flanders, Sous Vide, Madoff, 49er, Lansbury, Barney Fife

Warm-O-Rama
OYO arms and legs (Michel Phelps, fenkel swings, etc…)
10 SSH IC
8 Mountain climber IC
10 LBC’s OYO
5 merkins IC
1 burpee
Mosey to the score board

Tha Thang
100 yard dash, 100 SSH run back and plank for six
75 YD, 75 Mt climber’s, back and plank for six
50 YD, 50 LBC’s
25YD, 25 Merkins
10 YD, 10 Burpees
Ladder back up
moseyed back to the parking lot where we unloaded four new coupons from YHC’s vehicle, then finished up with some P90X style yoga cool down courtesy of Madoff and Lansbury

This workout is found in the F3 Lexicon. YHC has done the Q on this one before.
today however, rather than starting on the goal line, we started/finished each run at the bottom of the hill below the score board. this added a bit of distance, but mostly it added 10 Hill climbs that we wouldn’t have gotten otherwise. 🙂

Good work today PAX!!

End in COT

Location: Gridlock
Date: 08-06-2019
Time: 05:30 am
Weather: upper 60’s. not too bad!

Q: Red Flanders
PAX: 12 – Red Flanders, Sous Vide, Ronaldo, Reese’s, Lansbury, 49er, Axeman, Madoff, Radio, Ollie, Ooze, Incognito

Warm-O-Rama
OYO arm stretches, knee hugs, quad stretches
10ea (IC) SSH, Grass grabbers
Name-o-rama while doing Fenkil Swings. (switch legs halfway through)

Tha Thang
Moseyed to the far lower end of the parking lot and lined side by side facing up hill toward the foul pole of the baseball field. waiting by the foul pole was a coupon. All PAX run to the top, 2 burpees and return. Single PAX runs to top, 10 merkins, 10 coupon lunges (5 each leg), 10 bent over rows and return. All PAX up hill for 2 burpees and return. Next single PAX up the hill and so on until all had made the solitary trip. While PAX were stationary at the bottom of the hill we passed a 50LB sand bag back and forth along the line.

There was some time left after all PAX had their run so we did two Bernie sanders up the hill at the PAX request 😉

Moseyed back to the parking area for some plank-to-downward dog-to-plank cool down.

End in COT

Location: Gridlock
Date: 07-09-2019
Time: 05:30 am
Weather: low 70’s and humid, just like every day for the last 10…

Q: Red Flanders
PAX: 8 – Red Flanders, Lansbury, Incognito, Lincoln Log, Sous Vide, Axeman, Reese’s (FNG), Beaker (FNG)

Warm-O-Rama
15-SSH (ic)
OYO leg stretches – knee hugs, quad pulls (while doing Name-o-rama)
OYO Michael Phelps and arm stretches
15 Frankensteins (ic)
5 burpees

Tha Thang
Moseyed to the far bottom end of the parking lot near the “no Dumping” sign.

Placed a coupon at the top of the hill near the baseball field foul pole, placed a bag-o-corn at the bottom of the hill.

PAX lined up side by side facing the hill. Began by all together run up the hill for 2 burpees and back down again. Then the first PAX in line headed up the hill alone for 10 incline merkins, 10 bent over coupon rows, and 10 overhead coupon presses. Meanwhile the remaining PAX passed the bag-o-corn back and forth until the first Pax returned to the far end of the line. Then all Pax took a trip up the hill for 2 burpees and the subsequent PAX at the front of the line made the lonely trip up the hill while the Bag-o-corn began its back and forth journey again.

Once all Pax had made the solo run we moved into round two which worked the same way except the individual PAX did 10 (2-is1) coupon lunges, 10 (2-is-1) mountain climbers, and 10 coupon squats at the top of the hill. Meanwhile the bag-o-corn was passed and the corporate journeys up the hill for 2 burpees remained the same.

The Q messed up his own work out by forgetting to enforce the corporate run and burpees between each individual run during the first round. Overall it was a solid WO but made too easy by this “oops”. The second round was much better 🙂 I think I lead this one again to see if I can get it right next time.

We ended by naming the two FNG’s of the morning (welcome!)

End in COT

Location: Gridlock
Date: 2019-06-18
Time: 05:30 am
Weather: 66 degrees, cloudy, no rain but wet. Muggy!

Q: Red Flanders
PAX: 8 – Red Flanders, Sous Vide, Incognito, Lincoln Log, Ronaldo, Liberace, Axeman, Oshag

Warm-O-Rama
Abe Vigodas (10ic)
OYO: torso stretches, Michael Phelps, leg swings (I forgot what they’re called…again)
SSH (10ic)

Tha Thang
Roll the Rocks and do the exercises!
Pax split into three squads to do Work together. Each squad rotated Rocks after each roll.
a “water break” actually was a run to the bottom of the parking lot and 5BBS and 5 Merkins at each tier on the run back up.

End in COT

Location: Gridlock
Date: 04/24/2019
Time: 05:30a – 06:15a
Weather: 58 degrees, light breeze

VQ: Red Flanders
PAX: 5 – Red Flanders (VQ), Zebra, Lincoln Log, Sous Vide, Dot Matrix

Introduction

The “Dead to Red” is a relay race run in teams of ten in Jordan each spring.  the race is 240 Kilometers long and must be completed within 24 hours. This work out is a shout out to some friend I know that have completed the race the past two years.  (Besides, the name seemed fitting for my VQ, given my F3 ‘handle’)

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

Michael Phelps 6x ic
Frankenstein’s 6x ic
Grass grabbers 6 7x ic
BBS 6x ic

The THANG

“Dead to Red”

The stations were set approximately 25 meters apart from bottom to top of the parking lot. The workout was set up relay style, started with one PAX at each station and 2 Pax at station 4.

Once the workout was set in motion, the ‘extra’ Pax at station 4 ran down to station 1 and ‘tagged’ sending the working PAX up to the next station to begin new work and sending the next PAX to the third Station.

Continued relay rotation until five complete cycles were finished making for 120 reps total at each station and approx. 500 meter run for each PAX.
Station one “Over the hump” merkins (w/coupon) 3 level, 3 incline, 3 decline, 3 level; repeat (total 24 merkins)
Station two “Gas pump hammers”; seated on coupon, one gas pump, one two count American hammer (1) 24x
Station three “Camel squats”; start on coupon, step off to right with both feet, step back on with both feet and squat (1), alternating left/right. 24x
Station four “Inside out” Mt. climbers; Right knee to left elbow, left knee to right elbow, right knee wide out to right elbow, then left (1) 24x

COT