Author: Sous Vide

Location: Gridlock
Date: 2024-04-23
Weather: 45 and clear

Q: Sous Vide
PAX: 16 – Cowbell, Sous Vide, Lansbury, Swift, Boxcar, Muck, Buzz Kill, Chewbacca, LeBron, Zebra, Hoser, Lincoln Log, Incognito, Steve-O, Morpheus, Flu Shot

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
10, 100 yard sprints on a three minute timer.

End in COT

Location: Sherwood
Date: 2024-04-10
Weather: 59 with some light rain

Q: Sous Vide
PAX: 7 – Sous Vide, Swift, Bettis, Cowbell, Ollie, Buzz Kill, Tiny Dancer

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosey to the bottom of the baseball stadium and did 4 longer hill sprints. Transitioned to the steep grass hill and did 6 hill sprints. Walked back to the flag and did 1 round of Mary pax choice.

End in COT

Location: Sherwood
Date: 2024-03-13
Weather: 47 and perfect!

Q: Sous Vide
PAX: 7 – Sous Vide, Buzz Kill, Corn Dog, Cowbell, Bootlegger, Steve-O, Armstrong

Warm-O-Rama
Slow mosey to the statues and then a little on our own.

Tha Thang
Started with 20 mercans at corner #1, ran to corner #2 and did 19 of an exercise and so on. At each corner, a different pax chose a different exercise. We made it down to #4 and had to mosey back to the flag.

End in COT

Location: Gridlock
Date: 2024-02-27
Weather: 62 and clear………………..until 6:14.

Q: Sous Vide
PAX: 13 – Sous Vide, Cowbell, Buzz Kill, Bettis, Hoser, Sparrow, Oshag, Axeman, Mint Julep, LeBron, Baby Driver, Circle K, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
Got into groups of three and each group went to one of five stations. We stayed at each station for 5 minutes and then rotated. The stations were Prowler, Sled Pull, Farmers Carry, Overhead Press and Landmines. For the final 10 minutes we got into groups of two and jumped rope. 30 seconds on and 30 seconds rest. Everything went well except @Oshag couldn’t understand the directions.

End in COT

Location: Sherwood
Date: 2024-02-14
Weather: 35 calm and clear

Q: Sous Vide
PAX: 5 – Sous Vide, Bootlegger, Chewbacca, Buzz Kill, Cowbell

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
5 burpees and mosey to the UK baseball hill. You know, the REALLY steep one with grass. 5 max effort sprints up the hill. 5 burpees and 5 more sprints up the hill. 5 burpees and slow mosey back to flag.

End in COT

Location: Sherwood
Date: 2024-01-17
Weather: 3 but felt like -10.

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Cowbell, Buzz Kill

Warm-O-Rama
Mosey to football stadium and did a few dynamic things.

Tha Thang
Did exercises at each corner while running in between. Exercises descended from 20. Mosey back to parking lot. Muck was shirtless the entire time.

End in COT

Location: Gridlock
Date: 2024-01-02
Weather: 34 and clear

Q: Sous Vide
PAX: 10 – Sous Vide, Buzz Kill, Muck, Baby Driver, Axeman, Cowbell, 49er, Bootlegger, Hoser, LeBron

Warm-O-Rama
Various dynamic stretches

Tha Thang
8 sprints. 160yds, 140yds, 120yds, 100yds, 80yds, 60yds, 40yds and 20yds. Before each sprint we did 20 mercans.

End in COT

Location: Sherwood
Date: 2023-12-20
Weather: 23 felt like 23. Clear, calm and perfect!!

Q: Sous Vide
PAX: 5 – Sous Vide, Cowbell, Bootlegger, Chewbacca, Golden Shower

Warm-O-Rama
Four laps around the parking lot and some dynamic stuff.

Tha Thang
Each pax completed 10 burpees and ran 100yds. Then 10 squats followed by a 100yd sprint. 10 mercans with a 100yd sprint and finally 10 big boys with a 100yd sprint. We completed four rounds in under 20 minutes.

End in COT

Location: Gridlock
Date: 2023-12-16
Weather: 37 felt like 31 clear, calm and awesome!

Q: Sous Vide
PAX: 18 – Radio, Sous Vide, Dr. Quinn, LeBron, Hoser, Axeman, Zebra, Biz Markie , Madrid, Buzz Kill, Oshag, Incognito, Molar, Cowbell, Morpheus, Flu Shot, Subject Matter, Santa’s Little Helper

Warm-O-Rama
Upon Radio’s request we decided to warmup. Ended up being a good idea 😁. Sorry, I was excited!

Tha Thang
We drew colored poker chips to determine the four teams. Each team went to a station for the duration of one Christmas song. The stations were Sled Pull, Prowler Push, Tire Flip and Farmers Walk. Each team did this in a relay fashion. Upon finishing your turn you completed 5 mercans. After four songs we celebrated with a really fun Welsh Dragon. We then ran to the basketball courts and split up into two teams and did two games of tug o war. Then we ran to the football field and team team relay runs where the running square got smaller and smaller. This was a relay fashion and the first team sitting down won. O’shag cheated. We then played a tag game called Elbow Tag. We then ran back to the basketball courts and did one more tug o war where the losers did 20 mercans and the winners did 10. O’shag cheated.

End in COT

Location: Gridlock
Date: 2023-12-12
Weather: 27 felt like 20 but clear and calm

Q: Sous Vide
PAX: 10 – Sous Vide, Baby Driver, Chewbacca, Flu Shot, Incognito, Axeman, Hoser, Steve-O, Buzz Kill, Corn Dog

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
10, 100 yd. Sprints with 3 minutes each.

End in COT

Location: Sherwood
Date: 2023-11-24
Weather: 32 and clear, calm

Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Radio, Buzz Kill, Swift, Boxcar

Warm-O-Rama
None

Tha Thang
We rucked

End in COT

Location: Sherwood
Date: 2023-11-22
Weather: 42 and breezy

Q: Sous Vide
PAX: 10 – Sous Vide, Incognito, Cowbell, Buffet, Steve-O, Golden Shower, Corn Dog, Buzz Kill, Armstrong, Chewbacca

Warm-O-Rama
Various dynamic stuff

Tha Thang
Mosey over to the football stadium to the large set of stairs. We began by box jumping up the 9 steps. Once we got to the top step we completed 40 side straddle hops. Moving down a step we completed 35 mountain climbers 2 is 1. Moving down a step we completed 30 LBC’s. Moving down a step we completed 25 shoulder taps 2 is 1. Moving down a step we completed 20 Bonnie Blairs. Moving down a step we completed 15 mercans. Moving down a step we completed 10 no surrenders and finished with 5 burpees. We then ran to gate number one and back and started over until it was time to mosey back to the flag.

End in COT

Location: Gridlock
Date: 2023-11-07
Weather: 65, calm and perfect!

Q: Sous Vide
PAX: 13 – Sous Vide, Baby Driver, Oshag, 49er, Buzz Kill, Steve-O, Swift, Muck, Ollie, Flu Shot, Incognito, Chewbacca, Axeman

Warm-O-Rama
Extensive dynamic warmup

Tha Thang
Pax did 10 burpees and then ran 100yds,
We then did 10 squats and ran 100yds.
Then 10 mercans and ran 100yds. And finished with 10 big boys and a 100yd. run. We had to complete four rounds in 20 minutes. Finished with some Mary.

End in COT

Location: Sherwood
Date: 2023-10-25
Weather: 55 and nice!

Q: Sous Vide
PAX: 5 – Sous Vide, Corn Dog, Zebra, Chewbacca, Armstrong

Warm-O-Rama
None.

Tha Thang
We rucked!

End in COT

Location: Sherwood
Date: 2023-09-27
Weather: 65 and perfect

Q: Sous Vide
PAX: 4 – Sous Vide, Wally World, Zebra, Buzz Kill

Warm-O-Rama
Dynamic stuff

Tha Thang
Ran to stadium. First corner, 20 plank jacks. Second corner, 19 mercans, third corner, 18 squats and last corner 17 burpees. Continue until you hit zero.

End in COT

Location: Gridlock
Date: 2023-09-12
Weather: 65 and perfect

Q: Sous Vide
PAX: 12 – Axeman, Sous Vide, Wood rider (DR), Flu Shot, Hoser, Muck, LeBron, Incognito, 49er, Swift, Baby Driver, Wally World

Warm-O-Rama
Dynamic stuff

Tha Thang
Went to the baseball entrance. Did 10 minutes of walk sits. When you had to stop, we ran one big lap around the parking lot and did 30 mercans. I think @swift did 10 minutes straight but you’ll have to ask him. We then did 10 hill sprints.

End in COT

Location: Sherwood
Date: 2023-08-30
Weather: 60 and awesome

Q: Sous Vide
PAX: 8 – Sous Vide, Oshag, Buzz Kill, Lansbury, Snowflake, Chewbacca, Armstrong, Corn Dog

Warm-O-Rama
Dynamic stuff

Tha Thang
Groups of two. Each group was at a station for the duration of a great song. When the song was over we did a billy run the length of the parking lot. We then switched to the next station. Stations were plate mercans, hurdle jumps, box jumps, ladder and medicine ball throws. Finished with Mary.

End in COT

Location: Sherwood
Date: 2023-08-02
Weather: 62 clear and awesome!

Q: Sous Vide
PAX: 5 – Sous Vide, Splitter, Buzz Kill, Sparrow, Toto

Warm-O-Rama
Dynamic stuff

Tha Thang
With 5 guys we flipped the tire in a relay fashion 50 times. Rucked up and got on the trail. Stopped every few minutes and a new pax led us in an exercise.

End in COT

Location: Gridlock
Date: 2023-07-27
Weather: 78 and thick

Q: Sous Vide
PAX: 7 – Sous Vide, Muck, Baby Driver, Axeman, 49er, Incognito, Showcase Showdown

Warm-O-Rama
Extensive dynamic warm-up

Tha Thang
Pulled a 100 lb. sled backwards for 60 feet. Upon completion perform 10 Mercans. This was done in a relay fashion. We did this for two good songs. Next, we drug a 100 lb. sled for 60 feet running a little quicker with 5 Mercans at the end. This lasted for two songs (great songs). Finally, pushed the prowler all out with 5 Mercans at the end of each trip. This lasted for four awesome songs!!!

End in COT

Location: Gridlock
Date: 2023-07-18
Weather: 68 and pleasant

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Buzz Kill, Lincoln Log, Ollie, 49er, Swift, Axeman, Radio, Baby Driver

Warm-O-Rama
Long dynamic warm up.

Tha Thang
Got in groups of two. Each pair had a coupon 100yds away in the lower lot. Partner 1 sprinted to the coupon and did 10 man makers. After sprinting back, partner two sprinted down and did 9 man makers. Basically, one partner did 10, 8, 6, 4 and two. The other partner did all the odds. We finished with a little Mary.

End in COT

Location: Sherwood
Date: 2023-07-12
Weather: Clear, cool and perfect!

Q: Sous Vide
PAX: 9 – Sous Vide, Oshag, Swift, Splitter, Drop kick , Toto, Zebra, Showcase Showdown, Buzz Kill

Warm-O-Rama
Mosey to the UK football stadium. A couple dynamics.

Tha Thang
Ran laps around the football stadium. At corners one and three we did squats. Corners two and four we did mercans. We started with 20 and progressed down at each corner until 1.

End in COT

Location: Sherwood
Date: 2023-07-05
Weather: 69 and clear. Tad humid.

Q: Sous Vide
PAX: 4 – Sous Vide, Oshag, Snowflake, Buzz Kill

Warm-O-Rama
Dynamic stuff

Tha Thang
Four stations. Pull the sled 20 yards with arms only, push the prowler 30 down and back, flip the tire and side jump the length of the fire hose with big boys at the end of each trip. Partners were at each station for the length of a song then we rotated. Fun was had by all!

End in COT

Location: Gridlock
Date: 2023-06-29
Weather: 65 and hazy

Q: Sous Vide
PAX: 8 – Sous Vide, Muck, Hoser, Oshag, Incognito, Zebra, Baby Driver, Axeman

Warm-O-Rama
Lots of lower body dynamics.

Tha Thang
Moseyed to the tennis courts. Did 10, 100 yd. Sprints at 100% with three minutes of recovery in between. Motivated the entire time by Billy Strings and his Bluegrass pickin! Moseyed back to flag.

End in COT

Location: Gridlock
Date: 2023-05-23
Weather: 60 and PERFECT!!!!

Q: Sous Vide
PAX: 6 – Sous Vide, Baby Driver, Incognito, Muck, Sparrow, Splitter

Warm-O-Rama
Started at the flag and traveled across the parking lot doing SSH’s, lunges, walk outs with mercans, Frankensteins, high skipping, ankle raises, side shuffles and 10 Superman’s.

Tha Thang
In the parking lot on the far left side, we divided into two teams of three. From the bottom of the hill, the first person sprinted to the top where the coupons are and grabbed one and ran back with it while the second person was in a plank and the third person was doing LBC’s. We continued this until each team had 6 coupons in a relay race fashion. Then we returned the coupons to the top of the hill while the second person did no surrenders and the third person did squats.
Then, each person farmer carried two coupons to the shelter and we each held one coupon while completing Bulgarian split squats 10 each leg. We did three sets of ten with a 60 second rest. We then went back into the parking lot and completed a Welsh dragon to give our legs a rest. We then finished with 3 hill sprints.

End in COT

Location: Gridlock
Date: 2023-03-27
Weather: 50, clear and breezy (of course).

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Flu Shot, Splitter

Warm-O-Rama
None

Tha Thang
Rucked around 3 miles in the 45 minutes.

End in COT

Location: Sherwood
Date: 2023-02-15
Weather: 57 clear and windy

Q: Sous Vide
PAX: 6 – Sous Vide, The Janitor, Showcase Showdown, Axeman, 49er, Steve-O

Warm-O-Rama
Lots and lots of dynamic stuff

Tha Thang
Started with 30 second side to side jumps with a 15 second rest x 5.
Split into two groups of three and each went to a station. Stations were med ball slams, laying on the ground bench press with 40 lb. dumbbells and dragging the prowler with 20lbs on it with a rope. We continued this until time was up. IT WAS FUN!!!!!!

End in COT

Location: Gridlock
Date: 2023-02-13
Weather: 28 clear and calm

Q: Sous Vide
PAX: 3 – Sous Vide, Bettis, Lincoln Log

Warm-O-Rama
None

Tha Thang
While rucking, we each took turns carrying two 25lb dumbbells. Finished with 20 side straddle hops, 30 flutter kicks and 40 mountain climbers.

End in COT

Location: Gridlock
Date: 2023-01-31
Weather: 31 and breezy/rainy/sleety/icy

Q: Sous Vide
PAX: 5 – Sous Vide, Baby Driver, Steve-O, Snowflake, Incognito

Warm-O-Rama
Basic dynamics.

Tha Thang
Four stations at 8 minutes each of medicine ball slams, prowler, tire and jump rope.

End in COT

Location: Sherwood
Date: 2023-01-18
Weather: 37 clear and calm

Q: Sous Vide
PAX: 5 – Sous Vide, 49er, The Janitor, Wally World, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
10 reps of jump rope. 30 seconds on and 30 seconds rest. 10 minutes.
In a relay fashion, we took turns pushing a Prowler for 30 yards and fast as we could. 10 minutes.
Again I’m relay fashion, flipped the tire for ten minutes.
Finished with 40 LBC’s.

End in COT

Location: Gridlock
Date: 2023-01-14
Weather: 30 and cloudy

Q: Sous Vide
PAX: 14 – Sous Vide, Oshag, Radio, Hertz, Elle Woods, Buffet, Muck, The Janitor, Incognito, Axeman, Splitter, Wally World, Dub-K, Chewbacca

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
Ran to basketball courts with partner and did 20 burpees. Ran to football field and did 20 overhead presses. Ran to big hill and did 20 over/unders with partner. Tan back to football field and did farmer’s carry to the bottom of the hill while partner did side straddle hops. Ran back to parking lot and did 60 tire flips as a team. Ran one loop of parking lot back to baseball entrance and did 20 box jumps. Ran back to flag and did 20 ssh’s, 20 squat jumps, 20 plank jacks.

End in COT

Location: Sherwood
Date: 2022-12-28
Weather: 28 clear and brisk!!

Q: Sous Vide
PAX: 4 – Sous Vide, Snowflake, Wally World, Steve-O

Warm-O-Rama
Good ole fashioned dynamic warmup

Tha Thang
Moseyed over to the baseball stadium and sprinted 200yds uphill. Then at the top did 5 burpees, 10 mercans, 15 squats. Walked back down the hill to the start line. Then sprinted 150yds with exercises. Then did 2 100yds and 2 50yd sprints. Walked back to parking lot and did several exercises.

End in COT

Location: Gridlock
Date: 2022-12-06
Weather: 50 and damp.

Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, The Janitor, Fogell, Lincoln Log, Wally World, Borland, Axeman, 49er

Warm-O-Rama
Michael Phelps, side straddle hops, squats, Frankensteins, knee hugs, high skipping, shuffling.

Tha Thang
Got into 5 groups of two and each group went to a different station in the lower level of the parking lot. Each group stayed at that station working until the Christmas song was over and then moved down to the next station.
Station 1- battling ropes and running to the island.
Station 2- box jumps and running.
Station 3- pushing a sled and explosive mercans.
Station 4- tire flips and running.
Station 5- medicine ball slams and running.
Station 6- jump rope and farmers carry.
We went through these several times and finished with a 5 on 5 tug o war that seemed to last for 20 minutes and circled up with pax choice of exercises.

End in COT

Location: Paddock
Date: 2022-11-02
Weather: 55

Q: Bootlegger,Sous Vide
PAX: 2 – Bootlegger, Sous Vide

Warm-O-Rama
None

Tha Thang
Rucked for 40 minutes. Inspired by Sous Vide’s 60 pound ruck pack, Bootlegger added weight to his pack when he got home.

End in COT

Location: Paddock
Date: 2022-10-26
Weather: The frozen tundra returns

Q: Sous Vide
PAX: 5 – Sous Vide, Whitewall, Bettis, H2Flow, Bootlegger

Warm-O-Rama
Dynamic stuff

Tha Thang
Moseyed down the hill to the main road. All out sprint up the hill 300yds. Then did 5 burpees, 10 hand release mercans and 15 squats. Walked back down road. All out sprint 250yds. up hill and did the same exercises. Walked back down and did the same for 200, 150, 100 and 50 yds.

End in COT

Location: Gridlock
Date: 2022-10-11
Weather: 44 and clear

Q: Sous Vide
PAX: 15 – Sous Vide, Wally World, Zebra, Snowflake, 49er, Steve-O, Axeman, Sparrow, Bootlegger, H2Flow, Muck, Splitter, Incognito, Bettis, Ollie

Warm-O-Rama
A few dynamic stretches

Tha Thang
Farmer carry a pair of dumbbells four laps around the big parking lot (1 mile). Every time you set them down, you had to complete 5 burpees, 10 hand release mercans and 15 squats. It was awesome to see people helping others complete their laps. Loved having so many out on a cool Tuesday morning! Thanks F3 guys for a job well done!!

End in COT

Location: Paddock
Date: 2022-10-05
Weather: 42 and clear

Q: Sous Vide
PAX: 2 – Sous Vide, Wally World

Warm-O-Rama
OYO

Tha Thang
Three sets of 50 kettle bell swings. After each set we ran to the bottom of the hill and did 4 burpees, then 6 and then 8.
Finished with rucking a mile.

End in COT

Location: Gridlock
Date: 2022-10-04
Weather: 42 and clear

Q: Sous Vide
PAX: 11 – Sous Vide, Steve-O, Sparrow, Splitter, Snowflake, LeBron, Muck, Incognito, Axeman, Wally World, 49er

Warm-O-Rama
A few dynamic stretches then mosey to the pull-up shelter.

Tha Thang
Goal was to hang from a rafter for a total of 8 minutes. Every time you let go you had to run a quarter mile and do 30 hand release mercans. Then, you would restart your timer. Like I stated in the pre blast, pretty sure a fun time was had by all. At least that’s what @steve-o said!

End in COT

Location: Paddock
Date: 2022-09-14
Weather: Clear and cool. Basically perfect!!

Q: Sous Vide
PAX: 2 – Sous Vide, Bootlegger

Warm-O-Rama
Light stretches

Tha Thang
With rucksacks on, we flipped the tire up the long drive up to the splash pad and then rucked the remaining 20 minutes.

End in COT

Location: Gridlock
Date: 2022-09-06
Weather: 77 and humid

Q: Sous Vide
PAX: 6 – Sous Vide, Ollie, Bam, Muck, Axeman, Lansbury

Warm-O-Rama
Dynamic stuff

Tha Thang
6 stations, one guy per station. Stations were box jumps, on farmers carry, Mercans and coupon bench press, tire flips and one big lap around parking lot. When the runner got back we rotated. We completed 2 and a half rounds.

End in COT

Location: Gridlock
Date: 2022-07-19
Weather: HUMID!!! 70 and cloudy

Q: Sous Vide
PAX: 9 – Sous Vide, Muck, Oshag, Wally World, Sweetness, Geppetto, Showcase Showdown, Steve-O, Sparrow

Warm-O-Rama
Dynamic stuff

Tha Thang
Ran 1 lap around parking lot. Completed 50 side straddle hops. Ran 1 and a quarter laps and did 50 Mercans. Ran 1 and a half laps and did 50 sit-ups. Ran 1 and 3/4 laps and did 50 Bonnie Blairs (2 is 1). Paired up and did 100 coupon curls combined and 100 coupon bench press combined all while resting partner planked. Jogged to flag for a little Mary.

End in COT

Location: Paddock
Date: 2022-06-29
Weather: 55 and amazing!!

Q: Sous Vide
PAX: 7 – Sous Vide, Zebra, Wally World, Whitewall, Bootlegger, Dub-K, Geppetto

Warm-O-Rama
A few dynamic stretches.

Tha Thang
Each pax had to farmer carry some dumbbells for 1 mile. Every time you had to set them down you performed 5 burpees, 10 hand release mercans and 15 squats. It was FUN!

End in COT

Location: Gridlock
Date: 2022-06-14
Weather: Clear and a tad humid

Q: Sous Vide
PAX: 8 – Sous Vide, Oshag, Muck, Radio, Axeman, Wally World, Raquel, Geppetto

Warm-O-Rama
We did some dynamic stretches as we moseyed to the pull up shelter.

Tha Thang
Everyone had their own timer and the super fun game we played was hangman!! You had to hang from a rafter for a total of 8 minutes. However, every time you let go and touched the ground you had to run a quarter mile and do 30 hand release mercans. We then moseyed back to the flag. With the music and the high humidity, a great time was had by all!!! Plus, it really loosened up your shoulders.

End in COT

Location: Gridlock
Date: 2022-05-10
Weather: 60 and clear

Q: Sous Vide
PAX: 9 – Sous Vide, Oshag, Geppetto, Axeman, The Janitor, Steve-O, Muck, Showcase Showdown, Raquel

Warm-O-Rama
10 ssh
10 seal jumps
10 flings
10 copper head squats
10 lunges
10 quads
10 knee hugs
20 Frankensteins
Shuffle over and back
High skip
10 bulldogs each leg
10 knee circles each leg
10 iron cross
10 groiners
20 small jumps

All done on the basketball court

Tha Thang
Mosied to walking path where the white dots are and did a Paula Abdul of 10 Mercans and 10 squats. Going back one dot to do 5 burpees. From there, mosied to the long section of wooden guard rail by the houses and did one of three things per section of rail. Jump/ hurdle each section, step on and over each section or high step over each section. There were lots of sections! From there we mosied to the shelter near the flag and did three sets of 10 dips and 10 donkey kicks.

End in COT

Location: Gridlock
Date: 2022-04-05
Weather: 50 and damp

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Steve-O, The Janitor, Lansbury, Raquel, Axeman, Lincoln Log, Red Flanders, Geppetto

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosey to the other parking lot. Start with 5 burpees then run the 1/8 mile loop. Again start with 5 burpees and add 10 Mercans then run the loop. The rest was 15 squats, 20 dips, 25 ssh, 30 LBC’s, 35 line jumps and 40 mountain climbers. Mosey back to flag that O’shag forgot to put up.

End in COT

Location: Gridlock
Date: 2022-03-01
Weather: 32, clear and awesome!!

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, The Janitor, Axeman, Possum, Muck, Showcase Showdown, Steve-O, Geppetto, Wally World

Warm-O-Rama
Moving from the parking lot to the walking path we did a series of dynamic stretches.

Tha Thang
On the walking path, luckily there were some big white spots that happened to be 50yds apart. So, we mosied 100yds and did 10 Mercans. Then mosied back 50yds and did 10 squats. We continued this pattern until we reached the apartment complex which was 1000 yds. On the way back we switched to 5 burpees and 15 side straddle hops. On our way back to the parking lot we lined up and walked quickly while the person at the end did a billy run to the front and we repeated this until we got back to the parking lot. Then we did a Welsh Dragon to 10. Next a two minute plank and finished with 15 J Lows.

End in COT

Location: Gridlock
Date: 2022-02-01
Weather: 30wonderful and mostly clear.

Q: Sous Vide
PAX: 10 – Sous Vide, Possum, Muck, Steve-O, The Janitor, Boo Boo, Incognito, Showcase Showdown, Geppetto, Oshag

Warm-O-Rama
Various dynamic stretches

Tha Thang
Everyone got into groups of two. One partner was in a low plank while the other partner jumped over them side to side for 30 seconds. We then switched places for another 30 seconds. We completed three rounds of this. Next, in our same groups, we had six stations where one partner ran approximately 60 yds while the other partner did exercises. Station 1-both partners flipped the tire and nobody ran. Station 2-300 mountain climbers. Station 3-300 side straddle hops. Station 4- 150 Mercans. Station 5- 150 coupon curls. Station 6- 50 burpees (O’shags choice). This was all done to the soothing yet motivating sounds of Motley Crew’s Greatest Hits.

End in COT

Location: Gridlock
Date: 2022-01-25
Weather: 31 and calm

Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Axeman, Possum, Geppetto, Boo Boo

Warm-O-Rama
Various dynamic stretches

Tha Thang
Deck of Death with four cones in a square about 40 yds apart. Each cone had 12 playing cards. Hearts were two legged mountain climbers, spades were Mercans, clubs were squats and diamonds were side straddle hops. However, we used a Pinochle deck which consists of only 48 cards with 2 aces, kings, queens, jacks, tens and nines. K=13, Q=12 on down to nines. All together it was 110 reps per suit. Aces were 5 burpees and there are 8 total aces. While doing all this we recited every great line from Caddyshack. We also had great music!!!

End in COT