Location: ao_sherwood
Date: 2024-09-18
Weather: 60° and beautiful
Q: Splitter
PAX: 3 – Splitter, Sous Vide, El Baño
Warm-O-Rama
OYO
Tha Thang
Ruck through Sherwood for a bit. Then double time. The halt and complete 15 squats, 10 merkins, 10 good mornings. Rinse and repeat for a half lap.
Once back in parking lot, rucks off for 11’s with merkins and tnt toads. Bear crawl in between.
End in COT
Location: Gridlock
Date: 2024-08-27
Weather: Lunge-tastic
Q: Splitter
PAX: 12 – LeBron, Flu Shot, El Baño, Oshag, Tiny Dancer, Steve-O, Princess Peach, Bubbles, Circle K, Muck, Hoser, Splitter
Warm-O-Rama
Misc static and dynamic stuff
Tha Thang
Grab a coupon and mosey to football field.
Starting at the goal line and holding the coupon, do 10 walking lunges. Put the coupon down and do 10 block over burpees. Run and touch the goal line, returning to your coupon. Pick it up and do 10 more lunges. (Rinse and repeat, consistently getting farther away from the start). Timer = 20 mins
Mosey back to flag. Line up for 11’s.
Movements = Carolina Dry Docks and Side Straddle Hops
End in COT
Location: Sherwood
Date: 2024-08-21
Weather: Brisk
Q: Splitter
PAX: 8 – Splitter, Cowbell, Circle K, Sous Vide, Chum (DR), Buzz Kill, Bootlegger, Steve-O
Warm-O-Rama
Misc Stretch
Tha Thang
With a partner and a ruck sack, accumulate the following:
– 100 Ground to overhead
– 150 Kettlebell swings
– 200 Plank pull-through’s
– 250 Flutter kicks
While parter A chips away at the movements, partner B runs up the hill, completes 10 merkins, and runs back. Then switch.
Close out with a few rounds of Mary
End in COT
Location: Gridlock
Date: 2024-06-27
Weather: Warm
Q: Splitter
PAX: 12 – Splitter, Incognito, LeBron, Ollie, Sous Vide, Chewbacca, Buffet, Steve-O, Baby Driver, Circle K, Picnic Basket, Zebra
Warm-O-Rama
General warmup and stretch. Then mosey to coupons for setup.
Tha Thang
5 Rounds:
10 burpees
20 KBS
400M Run
Then
Tabata (alternating movements for 8 rounds):
Curls + OH Press
Flutter Kicks + BB Situps
Closeout with a few rounds of Mary
End in COT
Location: Gridlock
Date: 2024-05-28
Weather: Calm and Tranquil, just like our minds
Q: Splitter
PAX: 9 – Incognito, Sous Vide, Axeman, LeBron, Baby Driver, Oshag, Santa’s Little Helper, Deacon Blues, Muck
Warm-O-Rama
None
Tha Thang
40 min Broga session on the basketball court
5 min centering prayer
End in COT
Location: Gridlock
Date: 2024-04-30
Weather: Wet & Wild
Q: Splitter
PAX: 13 – Splitter, Steve-O, WKRP (DR), Phantom Menace, Santa’s Little Helper, Oshag, Bettis, Jello Shot, Tiny Dancer, Chewbacca, Axeman, Sous Vide, Wood rider (DR)
Warm-O-Rama
Misc warm up
Tha Thang
5 Rounds of:
10 block over burpees
20 kettlebell swings
400m run
Then
2 rounds of tabata
R1: Flutter kicks & plank jacks
R2: Curls & overhead press
Wrap up with a few mins of Mary
End in COT
Location: Gridlock
Date: 2024-03-05
Weather: Not too bad
Q: Splitter
PAX: 15 – Steve-O, Splitter, Tiny Dancer, Circle K, Muck, Mint Julep, LeBron, Corn Dog, Hoser, 49er, Sparrow, Baby Driver, Axeman, Oshag, Cowbell
Warm-O-Rama
Misc stretching. Grab a partner and a coupon, mosey to the football field. Dynamic warmups on the field.
Tha Thang
Parters chip away at the following:
• 100 thrusters (partner is running 100 yards)
• 150 Sit-ups (partner is lunging 50 yards)
• 175 curls (partner is bear crawling 50 yards)
Grab coupon and rifle carry back to parking lot. Hand off between partners as needed
Close out with 20 bro-pees
End in COT
Location: Sherwood
Date: 2024-01-24
Weather: Basically Florida (45°F)
Q: Splitter
PAX: 10 – Sous Vide, Wood rider (DR), Oshag, Armstrong, Steve-O, Buzz Kill, Chewbacca, Cowbell, Bootlegger, Splitter
Warm-O-Rama
Misc warm up.
Tha Thang
Mosey to stadium. Run a lap. Do 20 lunges, 15 squats, 10 Merkins. For the second lap, at each corner complete 15 hand release merkins.
Mosey back to parking lot and grab ruck / weight
DT = 5 rounds of : 12 deadlift, 9 hang squat cleans, 6 shoulder to overhead
End in COT
Location: Gridlock
Date: 2024-01-09
Weather: A Balmy 45
Q: Splitter
PAX: 12 – Splitter, Chewbacca, Axeman, Hoser, Flu Shot, Muck, Steve-O, Sous Vide, Sparrow, Cowbell, Baby Driver, 49er
Warm-O-Rama
Misc warmup ~5 mins
Tha Thang
-Start-
1.2 Mile Run
– Then –
4 rounds of:
15 Coupon Squats
12 Kettle Bell Swings
9 Deadlift
6 Burpees
– Then –
0.5 Mile Run
End in COT
Location: Sherwood
Date: 2023-12-15
Weather: Clear and 30
Q: Splitter
PAX: 4 – Chewbacca, Flu Shot, Buzz Kill, Cowbell
Warm-O-Rama
Misc. OYO
Tha Thang
Standard Ruck w/ 53lb kettlebell passed between PAX members. Every time the kettlebell is handed off, PAX preformed 10 reps of random PT
End in COT
Location: Gridlock
Date: 2023-11-02
Weather: A bit nipply (28°F)
Q: Splitter
PAX: 13 – Flu Shot, Oshag, Sous Vide, Hoser, Buzz Kill, Axeman, Golden Shower, Incognito, Chewbacca, 49er, LeBron, Baby Driver, Splitter
Warm-O-Rama
Static + Dynamic
Tha Thang
Complete 1 mile in the following order:
• 1/4 mile of burpee broad jumps
• 1/4 mile lunges
• 1/4 mile bear crawl
• 1/4 mile run
The Pax finished the first two laps before needing to meet back at the flag. The Q will modify / budget more time in the future.
Closeout with 10 Carolina dry docks + 10 HRPU
End in COT
Location: Gridlock
Date: 2023-09-19
Weather: A Crisp 58°
Q: Splitter
PAX: 15 – Splitter, Baby Driver, Oshag, Santa’s Little Helper, Sous Vide, Incognito, Lansbury, Hoser, Axeman, Corn Dog, Lincoln Log, Flu Shot, Buzz Kill, Chewbacca, Muck
Warm-O-Rama
Misc. warm up stuff
Tha Thang
Head to tennis courts. Sprints go from baseline to the start of the last court. Coast through to finish. (100yrds of sprint, 15 yrds of coast).
Each sprint begins on the coaches count. If anyone jumps offside, the team has 10 burpees to help reinforce our memories.
5 warm up sprints ranging from 50% to 90% output
13 sprints at full go
Finish back at flag with some American hammers, gas pumpers, merkins, and Carolina dry docks
End in COT
Location: Gridlock
Date: 2023-08-10
Weather: Fresh
Q: Splitter
PAX: 14 – Sous Vide, Lincoln Log, Incognito, Axeman, Corn Dog, Oshag, Santa’s Little Helper, Buzz Kill, Lansbury, False 9, Hoser, Muck, Baby Driver, Splitter
Warm-O-Rama
Some static and dynamic movements
Mosey to parking lot coupons
Tha Thang
25 minute timer
– Put the coupon on your shoulder and lunge to next light pole
– Set the coupon down and preform 10 block over burpees
– Run to your baseline and back to coupon
– Pick coupon up and start lunging to the next light pole
– Rinse and repeat until time expires
Closeout with a quick broga sesh 🤙🏼
End in COT
Location: MoCo
Date: 2023-06-24
Weather: Rockin
Q: Splitter
PAX: 7 – Tonka, Cockroach, Gwazi , Snow White, Golden Shower, Buc-ee, Splitter
Warm-O-Rama
Crank some metal and start to rock.
Static + Dynamic stretching
Tha Thang
20 min AMRAP
• w/ coupon on a shoulder, lunge 20 yards
• set coupon down and do 10 block over burpees
• run and touch the baseline and come back to your coupon
• pick your coupon up and lunge another 20yrds.
• rinse and repeat until time is up
5 min rest
16 min EMOM
Odd Minutes : 15 Kettlebell swings + 10 curls
Even Minutes : 10 Overhead Press + 10 Tricep Extensions
A few minutes of Mary
End in COT
Location: Sherwood
Date: 2023-06-14
Weather: Beautiful
Q: Splitter
PAX: 3 – Snowflake, Weird Science, Bowser
Warm-O-Rama
Michael Phelps and such
Tha Thang
Ruck 2.7 miles through Sherwood Forest with periodic double time.
End in COT
Location: Gridlock
Date: 2023-05-30
Weather: Beautiful Kentucky Spring
Q: Splitter
PAX: 7 – Sous Vide, Incognito, LeBron, Baby Driver, Axeman, Flu Shot, Splitter
Warm-O-Rama
Mix bag o warm ups
Tha Thang
Todays goal was flush out and recovery from Murph.
30 min Broga sesh
800m run
Misc. Low Intensity Tabata’s
End in COT
Location: Gridlock
Date: 2023-02-09
Weather: Breezy
Q: Splitter
PAX: 10 – Lansbury, Sous Vide, Steve-O, Phantom Menace, The Janitor, Baby Driver, JuCo, Muck, 49er, Splitter
Warm-O-Rama
Some stretching + some dynamic movement
Tha Thang
Partner up and grab a coupon.
While one partner chips away at the prescribed movement, the other partner runs 50m, does 10 of a secondary movement (ie merkins, side straddle hops, mountain climbers, or air squats), and then runs back.
• 200 Kettlebell Swings
• 175 Curls
• 150 Overhead Press
• 125 Big Boy Sit-ups
Circle up and close out with 25 burpees.
End in COT
Location: Gridlock
Date: 2023-02-07
Weather: 42°F with a chance of fitness
Q: Splitter
PAX: 9 – Incognito, Baby Driver, Muck, Sous Vide, Steve-O, The Janitor, Sparrow, Snowflake, Lincoln Log
Warm-O-Rama
We stretched
Tha Thang
5 rounds of:
• 24 Air Squats
• 24 Merkins
• 24 Lunges
• 400m run
Rest 5 mins and grab a coupon
21-15-9
Thrusters
Block over burpees
End in COT
Location: Gridlock
Date: 2023-01-29
Weather: Cloudy and 45°F
Q: Splitter
PAX: 3 – Wiki, Wally World, Splitter
Warm-O-Rama
Self led
Tha Thang
Mosey to transformer and grab a coupon.
Complete each workout as fast as possible. The goal is to go for high intensity with rests between workouts.
21-15-9
Thrusters
Block over Burpees
21-15-9
Ground-to-Overhead
Front rack lunges
Coupons up, mosey to pull-up shelter
50 Knees to elbow (hanging from rafter)
Everytime you drop, do 5 burpees or 15 squats
3 rounds:
40 squats
20 Merkins
End in COT
Location: Gridlock
Date: 2023-01-12
Weather: 55 and clear
Q: Splitter
PAX: 11 – Muck, Zebra, 49er, The Janitor, Oshag, Phantom Menace, Santa’s Little Helper, Splash Down, Slick Willie, Steve-O, Splitter
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: Gridlock
Date: 2022-12-13
Weather: Chilly
Q: Splitter
PAX: 8 – Splitter, Wally World, Sous Vide, Fogell, The Janitor, Snowflake, 49er, Steve-O
Warm-O-Rama
Self led warm up. Focus on legs
Tha Thang
1 mile run at moderate pace
10 min EMOM
Odd minutes = 12 Overhead Squats w/ coupon
Even minutes = 10 lunges (2:1)
At your own pace:
3 x 15 Straight Leg Deadlifts
2 sets of 15 BB Sit-ups + 20 twists
End in COT
Location: Gridlock
Date: 2022-12-03
Weather: “The ground was wet” – Linc
Q: Splitter
PAX: 13 – Sous Vide, Elle Woods, Lincoln Log, Radio, Wally World, Axeman, Oshag, Incognito, Santa’s Little Helper, Subject Matter, Muck, Dub-K, Splitter
Warm-O-Rama
Static and dynamic stretching
Tha Thang
Each HIM grabbed a partner. And the pairs lined up at the end of the parking lot tier. Partner A starts doing a movement that carries them down the parking lot (eg lunges). Partner B completes X reps of a movement and then sprints to catch up to Partner A. Both parters mosey to designated stop area. Everyone turns around and partners switch jobs.
Tier 1 – (Partner A / Partner B)
• Round 1 = Lunges / 10 Merkins
• Round 2 = Michael Jordan’s / Pike Push-ups
• Pax moseys to Tier 2 and is rewarded with 25 squats, 20 merkins, 15 BB sit ups
Tier 2 –
• Round 1 = Lunges / 40 Mountain Climbers
• Round 2 = Broad Jump / 15 merkins
• Pax moseys to Tier 3 and is rewarded with 30 squats, 25 merkins, 20 BB sit ups
Tier 3 –
• Round 1 = Karaoke / 18 Bonnie Blair’s (1:1)
• Round 2 = Backpedal / 20 Mountain Climbers
• Pax moseys to Tier 4 and is rewarded with getting out coupons (one for each HIM)
Tier 4 – 14 min EMOM
• Odd minutes = 12 KBS + 12 Bonnie Blairs (1:1)
• Even minutes = 12 Shoulder press + 12 Tricep Extensions (or dips)
Closeout –
• Pax partnered back up. Partner A runs at a moderate mosey, while Partner B does 10 jump squats. Partner B sprints to catch Partner A. Once caught, Partner A stops and completes 10 jump squats. During that time Partner B is moseying. Rinse and repeat until time has ended.
End in COT
Location: Gridlock
Date: 2022-10-18
Weather: Cloudy with a chance of water sprinklers
Q: Splitter
PAX: 12 – Sous Vide, Wally World, Muck, Incognito, Lansbury, Zebra, 49er, Axeman, Dub-K, Bootlegger, Steve-O, Splitter
Warm-O-Rama
Michael Phelps
Arm Circles
Knee Pulls
Quad Pulls
Mosey to football field
Tha Thang
Everyone paired up and got 1 coupon per group.
• Buy In : 50 burpees (25 per person if split evenly)
Then partners work to accumulate the rep count for the following movements:
• 125 Kettle Bell Swings
• 150 Tricep Extensions
• 175 Curls
• 150 Sit ups
• 125 Thrusters
While partner 1 is working, partner 2 will run 100 yards, complete 10 Merkins, run back, and switch places with partner 1.
Buy Out : 50 burpees (split however teams see fit)
End in COT
Location: Gridlock
Date: 2022-09-15
Weather: Clear sky’s, clear hearts, can’t loose. A clean 58°F
Q: Splitter
PAX: 13 – The Janitor, Sous Vide, Ollie, Axeman, Steve-O, Incognito, Muck, Wally World, Dub-K, Lansbury, Bam, Zebra, Splitter
Warm-O-Rama
Dynamic warm ups
Tha Thang
The Longest Yard
15 min AMRAP
* Start on goal line
* 20yrd walking lunges w/ coupon on shoulder
* 10 burpee block overs
* Leave coupon at current spot, run to baseline and back.
* Rinse and repeat. (The run grows each round. Longest run is 100yrds down and back)
12 min EMOM – Death By (adding reps each round) (Was cut to 10mins due to time)
* 3.. 4.. 5.. Big boy sit ups
* 6.. 8.. 10.. Mountain Climbers
* After each round is complete, hold plank until the start of the next round.
Extra Credit to Steve-O, Zebra, and Lansbury for grabbing coupons from the baseball fields.
End in COT
