Location: ao_gridlock
Date: 2024-09-26
Weather: Damp but nice
Q: Steve-O
PAX: 8 – Sous Vide, Hoser, Axeman, LeBron, El Baño, Circle K, Steve-O, Flu Shot
Warm-O-Rama
Whatever you had time for before
Tha Thang
IPC Week 3 – Steve-O’s vote for worst IPC Challenge thus far
End in COT
Location: Sherwood
Date: 2024-09-04
Weather: Crisp 60°
Q: Steve-O
PAX: 8 – The Whale, Splitter, Sous Vide, Flu Shot, Cowbell, Oshag, Buzz Kill, Steve-O
Warm-O-Rama
Mobilities then some static stretching
Tha Thang
Run the loop 2.2ish miles @ 8:10 pace
Recover at AO
3 Rounds of Plyometrics (Smurf jacks, 4 Corner Hops, Bonnie Blairs, Plank Jacks)
Leg raises, blast offs. Peter Parker’s and South Cary, NC Snow Angels courtesy of DR PAX HGTV who was not in the system to include on the beatdown
End in COT
Location: Sherwood
Date: 2024-08-28
Weather: Humid
Q: Steve-O
PAX: 4 – Steve-O, El Baño, Bootlegger, Cowbell
Warm-O-Rama
Side straddle hops
Seal claps
Full body static stretches and mobilities
Tha Thang
.5, 1, 1.5, 2 Dora
50 Burpees – far end 10 Gas Pumpers
100 Merkins – 10 hip rock and raise
150 Squats – 10 Scissor Kicks (2=1)
200 Merkins (Steve-O did some “girl merkins” but they count) – 10 Dead Bugs
15 minutes of merry
End in COT
Location: Gridlock
Date: 2024-08-08
Weather: Sweaty-er Weather
Q: Steve-O
PAX: 13 – Buzz Kill, Oshag, Axeman, Baby Driver, Hoser, Sous Vide, Circle K, Nelly, Bettis, Ollie, Altar Boy (DR), Flu Shot, Steve-O
Warm-O-Rama
Jog to coupons, dynamic and static stretching
Tha Thang
1,2,3,2,1 Dora!
100 Thrusters
200 Curl to Press
300 Side Straddle Hops
200 Bent Over Rows
100 Merkins
Partner one goes for reps while partner two moseys to other end of top tier, performs ab exercises (10 reps):
Cockroaches
Gas pumpers
Box cutters
Flutter kicks
End in COT
Location: Sherwood
Date: 2024-08-07
Weather: Perfect if you’re going for sweaty
Q: Steve-O
PAX: 8 – Sous Vide, Buzz Kill, Oshag, Cowbell, Bootlegger, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Jog the lot down and back, side straddle hops, multiple static / stationary stretches
Tha Thang
Star shape 5 stations, one at each “point” and a sixth in the middle. Every 10 reps, 2=1 if applicable. 3 rounds of exercise 1, 3 rounds of exercise 2.
After completing a station, come to center, 3 burpees, head to next outside station, once that one is completed return to center, 3 more burpees and so on.
Station 1: merkins, Carolina dry docks
Station 2: squats, monkey jumpers
Station 3: blast offs, dead bugs
Station 4: mountain climbers, plank jacks
Station 4: RDLs, Smurf Jacks
End in COT
Location: Sherwood
Date: 2024-07-31
Weather: Lovely
Q: Steve-O
PAX: 3 – Steve-O, Muck, Buzz Kill
Warm-O-Rama
Stretching as need as we waited for anyone else to show up (no one did)
Tha Thang
Rucked the loop with stations and ended in merry
End in COT
Location: Sherwood
Date: 2024-07-10
Weather: Windy, Misty, some would call it weather with a…Twisty
Q: Steve-O
PAX: 7 – Steve-O, Sous Vide, Cowbell, Buzz Kill, Tiny Dancer, Nelly, Corn Dog
Warm-O-Rama
Static stretching, whole body
Tha Thang
Good pace 1/3 of a mile stop and plank / al gore for six arrivals, continue on 3X, return to AO. Plyometrics: Bonnie Blair’s, Smurf Jacks, four corner hops x 4 rounds, end with merry go round
End in COT
Location: Sherwood
Date: 2024-06-14
Weather: Very Nice!
Q: Steve-O
PAX: 6 – Sous Vide, Tiny Dancer, Muck, Flu Shot, Steve-O, Phantom Menace
Warm-O-Rama
As needed
Tha Thang
Rucked to the stadium did some step ups, looped around to KPP did plank / merkins, down and around to Sherwood entrance double timed up the hill, back to AO with time for each HIM to lead a merry exercise
End in COT
Location: Gridlock
Date: 2024-06-06
Weather: Humid
Q: Steve-O
PAX: 12 – Deacon Blues, Buzz Kill, Circle K, Hoser, Sous Vide, Ollie, LeBron, Axeman, Chewbacca, Cowbell, Muck, Steve-O
Warm-O-Rama
Static stretching during explanation of beatdown
Tha Thang
– Group into 3s, Two Coupons per Group
– Top Tier Coupon Exercises: Curl to Press, Coupon Swings, Incline or Derkins, Thrusters
– Second Coupon is for Travel: Riflecarry down, Coupon Drags up
– Bottom Tier, no Coupon: BlastOffs, Planks, Side LBCs, Dead Bugs
PAX made it though 1.5 rounds, ended with leg lifts til time.
End in COT
Location: Sherwood
Date: 2024-05-15
Weather: Wet
Q: Steve-O
PAX: 6 – Oshag, Focker, Sous Vide, Bootlegger, Swift, Steve-O
Warm-O-Rama
Aerobic movements, static stretches
Tha Thang
Moseyed to far side of K-Roger field, partnered up, Dora 1,2,0.3,0.4.
100-military merkins
200-air squats
30-burpees
40-walkouts
It’s been 5 days so I don’t remember what the other exercises were on the far end
Moseyed back to flag, wrapped up with one merry exercise per HIM present.
Leg raises, mountain climbers, Supermans (oshag’s ideas), 2 rounds of planks, and whatever bootlegger ended us with.
End in COT
Location: Sherwood
Date: 2024-05-10
Weather: Cool, breezy
Q: Steve-O
PAX: 9 – Cowbell, Muck, Oshag, Spalding, Focker, Corn Dog, Chewbacca, Splitter, Steve-O
Warm-O-Rama
A few movements to get the blood flowing then static stretch before take off
Tha Thang
Fast pace ruck w/ a couple double times, last 5 minutes were merry – blastoffs, whatever cowbell has us do I can’t remember, Big boys, box cutters, merkins, mountain climbers
End in COT
Location: Sherwood
Date: 2024-04-17
Weather: Sprinkles dawg
Q: Steve-O
PAX: 3 – Cowbell, Sous Vide, Buzz Kill
Warm-O-Rama
None
Tha Thang
Rucked. People speak freely in small groups.
End in COT
Location: Gridlock
Date: 2024-04-11
Weather: Damp
Q: Steve-O
PAX: 14 – Incognito, Axeman, Muck, LeBron, Bettis, Oshag, Hoser, Tiny Dancer, Buzz Kill, Circle K, Sous Vide, Swift, Baby Driver, Chewbacca
Warm-O-Rama
Stretched out bodies and our brains as the Q explained the pending beatdown poorly
Tha Thang
– 4 Exercises / Round, You vs You
– After each round 60% to coupon corner curb, 80% jailbreak across top tier, mosey back, begin next round
– 1 upper, 1 lower, 1 core, 1 full body exercise per round
– 3 upper options, tiered reps
– 3 lower options, tiered reps
– 3 core options, tiered reps
– 3 full options, 10 reps
– Cannot repeat an exercise in back to back rounds
– Upper Body Options: Alternating merkins x 10; Regular x 25; Coupon Press x 40
– Lower Body Options: Coupon Swings x 10; Jump Squats x 25; StrLegDeadLift x 40
– Core Options: Windshield Wipers (2=1) x 10; Blast Offs x 25; LBCs x 40
– Full Options: Man Makers x 10; Burpees x 10; Walkouts x 10
End in COT
Location: Sherwood
Date: 2024-03-20
Weather: Breezy with a bit a nip in the air
Q: Steve-O
PAX: 4 – Steve-O, Sous Vide, Buzz Kill, Cowbell
Warm-O-Rama
A bunch of static stretches and aerobic movements to get warmed up
Tha Thang
Dora 1, 1.5, 2, 1.5, 1 – Leg Friendly
Partner one did AMAP of exercise, while partner two ran down, did 10 reps of exercise and run back.
Round 1, 100 reverse lunges and 10 merkins
Round 2, 150 RDLs and 10 hip rock n raise
Round 3, 200 squats and 10 dead bugs
Round 4, 150 jump squats and 10 SSHs
Round 5, 100 lunges and 10 military merkins
Ended with on your six pick a side, 4 count leg raises, 10 / side then 5 / side to reach time.
End in COT
Location: Sherwood
Date: 2024-02-21
Weather: Chilly Crisp
Q: Steve-O
PAX: 7 – Buzz Kill, Bootlegger, Muck, Cowbell, Sous Vide, Armstrong, Steve-O
Warm-O-Rama
Multiple in place movements and stretches to warm up and loosen up our muscles
Tha Thang
Ran the loop with two stations
Mile 1 (roughly): LBCs
Mile 2 (roughly): merkins and supermans
Once back at AO, partnered up and did 4 rounds of 25ish yard down and back jailbreak 2X while partner did AMAP of exercise:
Round 1: Squats
Round 2: Merkins
Round 3: Big Boys (?)
Round 4: Burpees
Merry rounds of Hip Rock n Raise and then 10 Box Cutters in Cadence plus a bomb from Armstrong
End in COT
Location: Gridlock
Date: 2024-02-15
Weather: Crisp
Q: Steve-O
PAX: 15 – Muck, Splitter, Buzz Kill, Tiny Dancer, Baby Driver, Ollie, Sous Vide, Sparrow, Axeman, LeBron, Hoser, Mint Julep, Swift, Boxcar, Steve-O
Warm-O-Rama
Got down, funky, hung loose, you know how we be, groovin’
Tha Thang
4 corners: 10 / 20
– burpees / TnT Toads
– Hip Rock n Raise / Big Boys
– Thrusters / Squats
– merkins / Carolina dry docks
PAX completed 4 total rounds, ended with BroPees then COT
End in COT
Location: Sherwood
Date: 2024-02-09
Weather: For February? Delightful
Q: Steve-O
PAX: 4 – Bettis, Muck, Bootlegger, Steve-O
Warm-O-Rama
Side straddle hops, half squats, willy mays haze, bend and hang, copperhead squats
Tha Thang
Short ruck to road, down, around, across the street to Mr. Barnhart’s, set of squats and merkins, rucked to bottom of hill and did 5x bear crawls up with ruck, 5x break crawls up no ruck, 1 last extra long bear crawl with ruck, ruck back to AO, each HIM led one Core Merry exercise to end.
End in COT
Location: Sherwood
Date: 2024-01-12
Weather: Great for January
Q: Steve-O
PAX: 8 – Corn Dog, Cowbell, Bootlegger, Armstrong, Flu Shot, Muck, Steve-O, Phantom Menace
Warm-O-Rama
Surely you jest
Tha Thang
Good pace mumble ruck lap around the ‘Wood. Circled up at the AO and did:
Single Leg / RDLs 10 / leg no (ruck optional)
Front squats w/ ruck x 20
Reverse lunges (ruck optional) 10 / leg
Copperhead squats w/ ruck x 15
4 Count Scissor Kicks in Cadence x 12
End in COT
Location: Gridlock
Date: 2023-11-30
Weather: Not the worst it’s been
Q: Steve-O
PAX: 9 – Baby Driver, Ollie, Sous Vide, Buzz Kill, LeBron, Axeman, Muck, Hoser, Steve-O
Warm-O-Rama
Static stretching and dynamic warm up, side straddle hops etc
Tha Thang
Dora 1, 2, 3, 2
Partner up
100 merkins, 10 big boys
200 lunges 1 is 1, 10 gas pumpers
10 BroPees with your Bro to keep the blood flowin
300 merkins, 10 hip rock n raise
200 squats, 10 cockroaches
Ended with a round of box cutters
End in COT
Location: Gridlock
Date: 2023-11-21
Weather: Right in line with CKY in Mid-November
Q: Steve-O
PAX: 13 – Oshag, Santa’s Little Helper, Phantom Menace, Buzz Kill, Baby Driver, Chewbacca, LeBron, Sous Vide, Axeman, Corn Dog, Incognito, Muck, Steve-O
Warm-O-Rama
Got funky
Jog in place to Muhammad Ali’s
Arm circles
Michael Phelps
Geese flying south
Willie mays haze
Static grass grabber + michael Phelps / geese flying south
Tha Thang
– 10 Walk outs
– 10 Merkins
– 10 Squats
– 10 Hip Rock n Raise
– 10 Lunges 2 is 1
– 5 Burpees
– Wall sit til all pax complete the round / Q says stop
Repeat-O x 5 full rounds plus a few monkey humpers after rounds 4 and 5.
End in COT
Location: Sherwood
Date: 2023-11-10
Weather: Rainy and a tid bit nipply
Q: Steve-O
PAX: 6 – Oshag, Muck, Bootlegger, Buzz Kill, Cowbell, Steve-O
Warm-O-Rama
Stretched our leggies
Tha Thang
Rucked Sherwood with a variety of high intensity exercises intermittently to elevate heart rate and then continue the ruck for active recovery
End in COT
Location: Sherwood
Date: 2023-11-01
Weather: A Positive Spin would be “Crisp”
Q: Steve-O
PAX: 6 – Armstrong, Sous Vide, Chewbacca, Buzz Kill, Golden Shower, Steve-O
Warm-O-Rama
Muhammad Alis
Side straddle hops
Static stretching
Tha Thang
Mosey to Kroger Field
Burpees, hip rock n raise, squats
Mosey to far side of Kroger field
Walk outs, box cutters, SLRDLS
Mosey to other side of Kroger field
Wolf-whatever burpees, windshield wipers, reverse lunges
Mosey to bottom of hill by baseball field
Two wind sprints up, walk back merkins at bottom rd 1, Catalinas at bottom rd 2.
Mosey back to AO.
End in COT
Location: Sherwood
Date: 2023-10-13
Weather: Spooooooky
Q: Steve-O
PAX: 7 – Muck, Showcase Showdown, Splitter, Wally World, Flu Shot, Corn Dog, Steve-O
Warm-O-Rama
PAX stretched as needed pre-5:30
Tha Thang
Rucked around Kroger field stopping to do 15, over and over, picked up a couple dogs’ poops (we assume they were from dogs) 1 round of lunge stair climbing in the middle of all the squatting, once we reached the round about near the AO we formed a circle inside of it and did another 15, deep, full range of motion, good squats then rucks off, 25 monkey Humpers, 10 / side RDLs, 15 TNT Toads, 10 more RDLs / side, 25 more monkey Humpers, rucks back on and 15 more deep, full range of motion, good squats, all the while early morning commuters circled us wondering wtp (what the poo) we were doing. Rucked back to AO and did one last round of 15, deep, full range of motion, good squats, rucks off and did monkey humpers til 6:15 hit.
End in COT
Location: Sherwood
Date: 2023-10-04
Weather: Crispy nice
Q: Steve-O
PAX: 7 – Wally World, Flu Shot, Chewbacca, Sous Vide, Buzz Kill, Corn Dog, Steve-O
Warm-O-Rama
Static stretching of all sorts
Tha Thang
Partner up, upper body exercise at one end done by partner 1 until partner 2 completes the following: bear crawl 10 yards to jail break, leg exercise at far end, mosey back + active recovery exercise, bear crawl.
End in COT
Location: Sherwood
Date: 2023-09-06
Weather: Humid but nice
Q: Steve-O
PAX: 3 – Steve-O, Splitter, Bettis
Warm-O-Rama
Static stretching featuring good mumble chatter and catching up
Tha Thang
2.5ish mile run, 8 good morning burpees around the 1.5 mile point, approximate mile pace of 10:45 unadjusted for the burpee break. All of this is SteveO mental math and guestimation.
Upon return to the AO, 8 more good morning burpees then PAX went right into multiple, strenuous, difficult plyometric exercises. Ended 3 minutes early due to all 3 of us considering death
End in COT
Location: Gridlock
Date: 2023-08-31
Weather: Crisp
Q: Steve-O
PAX: 13 – Sous Vide, Zebra, Muck, Oshag, Hoser, Lag Bolt, 49er, Flu Shot, LeBron, Chewbacca, Buzz Kill, Incognito, Steve-O
Warm-O-Rama
Various static stretching, Bear crawl inchworm, mosey to coupons
Tha Thang
3 man teams, 3 stations, much leg
End in COT
Location: Sherwood
Date: 2023-08-11
Weather: A little cooler, a little darker and a little more stinky than usual
Q: Steve-O
PAX: 7 – Buzz Kill, Wally World, Toto, Muck, The Janitor, Bettis, Steve-O
Warm-O-Rama
As needed
Tha Thang
Good paced ruck, a round of good mornings about 1/3 of the way, step ups w/ ruck 2/3 of the way, ended with a few merkins, a weighted Al Gore, AmHams, etc.
End in COT
Location: Sherwood
Date: 2023-08-09
Weather: That perfect temperature where you don’t even notice how it feels outside
Q: Steve-O
PAX: 12 – Zebra, Drop kick , Swift, Sous Vide, Snowflake, Toto, Wally World, Armstrong, Lansbury, Buzz Kill, Corn Dog, Steve-O
Warm-O-Rama
Various stretches as The Janitor was roasted for hyping up the return and then slept in
Tha Thang
9 stations, 9 Songs, Rotate after each song
– Merkins
– Big boys
– Squats
– Burpees
– Decline Merkins
– Hip Rock n Raise
– Bonnie Blairs
– Side Straddle Hops
– Plank (high or low)
Ended with a horrible showing by the PAX as we attempted to do merkins to the strumming/plucking of Dueling Banjos. This is will be attempted at another beatdown when the Q has greater confidence in the average IQ of the HIMs in attendance. It was good to be back.
End in COT
Location: Sherwood
Date: 2023-06-09
Weather: A Symptom of Global Cooling
Q: Steve-O
PAX: 7 – Snowflake, Bettis, Sparrow, Toto, Zebra, Steve-O, Phantom Menace
Warm-O-Rama
Tied our shoes, tied our shorts, shoved off
Tha Thang
Rucked the loop, good morning station, squat station, step up station, ended in parking lot with chest press flutter kicks, burpees, plank, and side straddle hops
End in COT
Location: Sherwood
Date: 2023-05-17
Weather: Nice
Q: Steve-O
PAX: 8 – Bootlegger, Showcase Showdown, Flu Shot, Zebra, Oshag, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Can’t remember
Tha Thang
Dora 12321
I can’t remember everything but I promise it wasn’t a good time until it was over
End in COT
Location: Sherwood
Date: 2023-05-12
Weather: Highly Desirable
Q: Steve-O
PAX: 7 – Swift, Flu Shot, Muck, Oshag, Lincoln Log, Splitter, Steve-O
Warm-O-Rama
Whatever you wanted before 5:30
Tha Thang
Rucked the regular loop and then an inner loop lap, ended with ruck press + flutter kicks at one time in cadence x 15
End in COT
Location: Gridlock
Date: 2023-05-11
Weather: So nice I woulda Qd twice
Q: Steve-O
PAX: 11 – Ollie, Slim Jim, LeBron, Muck, Incognito, Axeman, Oshag, Splitter, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Bend and Hang, Willy Mays Haze, Twisty Magoos, various and sundry arm and chest stretches
Tha Thang
Ring of Fire – Pax air squatting until all members bear crawl a lap around the rest of the group.
Partner up, Jog to coupons
Dora 1, 2, 3, 4 but instead of a run, we bear crawled to and from 2nd station, always on GRIZZLY watch
1) 50 Man makers 10 Big Boys
2) 100 Squats 10 SSH
3) 200 Curls 10 Freddy Mercurys
4) Low Plank until partner returns, 10 shoulder taps 2 is 1
Put up coupons, finish with side leg raises, cockroaches, copperhead merkins, and bropees
End in COT
Location: Sherwood
Date: 2023-04-19
Weather: Delectable
Q: Steve-O
PAX: 7 – Splitter, Sous Vide, Showcase Showdown, Brown Note, Flu Shot, Lansbury, Steve-O
Warm-O-Rama
Static stretches as we went through the 5 core principles of F3 and everyone’s name.
Tha Thang
Mosey to baseball park entrance
Top of hill exercise
Mosey down
Ab / core exercise
Jailbreak up hill to entrance
Exercise
Mosey Down
Ab / core exercise
Jailbreak up hill to entrance
Repeat 10(ish)x
Mosey back to start, burpees, cockroaches, Al gore to end.
End in COT
Location: Sherwood
Date: 2023-04-14
Weather: Very nice, great success
Q: Steve-O
PAX: 8 – Sparrow, Muck, The Janitor, Oshag, Flu Shot, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Variety of stretches to warm up the body and get set
Tha Thang
Rucked the loop, lunges and merkin stations, ended with toe touches w your ruck above your head and 25 reckless merkins
End in COT
Location: Sherwood
Date: 2023-03-22
Weather: Drizzly but a wee bit warm
Q: Steve-O
PAX: 5 – Con-Air, Bettis, Splitter, Slim Jim, Steve-O
Warm-O-Rama
Various and sundry stretching OYO, a few air squats and mosey the long way to the front of the baseball field
Tha Thang
– 80% Sprint up hill to the UK/Kentucky Sign
– Exercise at top
– Mosey half way down, walk remainder
– Ab exercises at the bottom
– Repeat x 10 rounds
– Top of the Hill Exercises: Burpees, Squats, Merkins, Walk Outs, Bonnie Blairs, Carolina Dry Docks, Reverse Lunges, BirdDogs, Punch Throughs, TNT Toads
– Mosey back to base.
THIS F3 BEAT DOWN PLAYLIST WAS BROUGHT TO YOU BY:
End in COT
Location: Gridlock
Date: 2023-03-16
Weather: Brisk
Q: Steve-O
PAX: 8 – Axeman, Oshag, Sous Vide, Zebra, Bam, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Various and sundry stretches, mosey to coupons
Tha Thang
12 Hairburners (6 a side)
25 Coupon Squats
12 WWI Sit Ups
25 Merkins
50% Mosey
Reach Down side of Parking Lot – Intermittent Bear Crawl to bottom tier
Mosey across bottom tier Bernie up to starting spot
Repeat as many as possible
After last set of exercises moseyed to bear crawl start and bear crawled all the way to the flag – that didn’t suck.
BEATDOWN PLAYLIST OF THE DAY:
End in COT
Location: Sherwood
Date: 2023-02-22
Weather: Nippy with a light drizzle
Q: Steve-O
PAX: 10 – Sous Vide, Lincoln Log, 49er, The Janitor, Muck, Con-Air, Hooker, Lansbury, Steve-O, Discount Double Check
Warm-O-Rama
Bend and hang, runners stretch, plank, up and down dog, deep lunge, tension toad, michael Phelps, twisty turns, etc. While name o Rama -ing and sharing the 5 core principles of f3 with our three (3) FNGs! Run a warm up lap.
Tha Thang
Dora 1, 2, 3… 1, 2!
100 merkins, 10 big boys
200 Squats, plank jacks
300 American Hammers (2=1), 10 ice skaters
Run a lap
100 merkins, 10 Side straddle hops
200 Bonnie Blairs (1=1), 10 plank jacks
End in COT
Location: Sherwood
Date: 2023-02-10
Weather: Crispy nice
Q: Steve-O
PAX: 9 – The Janitor, Bettis, Dub-K, Axeman, Oshag, Muck, Steve-O, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
Al Gore’d as a couple of the PAX were dilly dallying
Tha Thang
Ruck the loop with an old school, extra heavy Coupon passed from HIM to HIM, Oshag was the Coupon Caretaker after generously donating his ruck sack to a stranger against his will. Each time the Coupon was handed off the PAX performed 3 burpees with Rucks on, the receiver of the coupon performed Superman Makers (burpees with coupon and ruck). All HIMs carried the coupon once, while the caretaker carried multiple times between each of the other HIMs turns.
End in COT
Location: Sherwood
Date: 2023-01-25
Weather: Kentucky in Late January
Q: Steve-O
PAX: 4 – Wood rider (DR), Bettis, Wally World, Steve-O
Warm-O-Rama
OYO lower bossy concentrated stretching.
Tha Thang
Fast pace mosey outer loop
Multiple Leg Stretches
Plyometrics:
Bonnie Blairs
Smurf Jacks
Ice Skaters
TNT Toads
Repeat until Time
Steve-O will not be giving blood on a day the day before a Q ever again.
End in COT
Location: Gridlock
Date: 2023-01-19
Weather: Rainy but not rainy enough for Oshag to not complain about going to the shelter
Q: Steve-O
PAX: 6 – Steve-O, Muck, Sous Vide, Axeman, The Janitor, Oshag
Warm-O-Rama
Mosey to shelter, side straddle hops, prolonged, single grass grabber, Muck’s runner stretch, bend and hang, michael Phelps, arm circles and so on, individual as needed from there
Tha Thang
10 walk outs
10 merkins
10 squats
10 hip rock n raise
10 lunges 1 is 1
5 burpees
Extracurricular: either lap, bear crawl, wall sit, or crab walk.
Repeat until 6:15.
PAX allowed to suggest similar exercise / movement to serve as a substitute in later rounds for any of the above exercises.
End in COT
Location: Sherwood
Date: 2023-01-13
Weather: Chilly
Q: Steve-O
PAX: 3 – Muck, Phantom Menace, Steve-O
Warm-O-Rama
Nada
Tha Thang
Mumble ruckery, ended with a plank, 30 squats and 20 merkins
End in COT
Location: Sherwood
Date: 2022-12-30
Weather: We certainly weren’t complaining
Q: Steve-O
PAX: 3 – Zebra, Phantom Menace, Steve-O
Warm-O-Rama
None
Tha Thang
Marched the loop, 4x 20 merkins with ruck and 4x 20 squats with ruck. Finished with a few Mary exercises and called er a day
End in COT
Location: Sherwood
Date: 2022-12-09
Weather: Damp and Chilly
Q: Steve-O
PAX: 6 – Bootlegger, Chewbacca, Slick Willie, Bettis, Phantom Menace, Steve-O
Warm-O-Rama
OYO, jog a lap around the lot
Tha Thang
Ruckdiculousness with some stations
End in COT
Location: Gridlock
Date: 2022-10-31
Weather: SPOOOOKYYY👻💀…and a little damp
Q: Steve-O
PAX: 6 – Snowflake, Bettis, Sous Vide, Muck, Sparrow, Steve-O
Warm-O-Rama
Surely you jest
Tha Thang
Rucked the full loop with BIN(i)NGO stations to honor lansbury’s wishes as he battles mud butt…
B – 5 burpees
I – 10 Imperial Walkers 2=1
N – 15 Never Surrenders
(i)N – 20 Incline Merkins (I came up with this all by myself 🤠)
G – 20 Gas Pumpers w/ ruck overhead
O – 25 Overhead Press
End in COT
Location: Sherwood
Date: 2022-10-14
Weather: Crisp, like popping the top of a fine Pilsner
Q: Steve-O
PAX: 8 – Incognito, Snowflake, Dub-K, Showcase Showdown, Bettis, Bootlegger, Steve-O, Phantom Menace
Warm-O-Rama
Surely you jest
Tha Thang
Ruck the loop w/ stations: planks, squats, good mornings, merkins, lunge walks, and bear crawls, oh my
End in COT
Location: Gridlock
Date: 2022-10-10
Weather: Darn near unacceptably cold if you ask me
Q: Steve-O
PAX: 6 – Steve-O, Wally World, Snowflake, H2Flow, Sous Vide, Muck
Warm-O-Rama
OYO
Tha Thang
Double Time, Bernie Walk, Squats, etc. Ended with a Round of Mary
End in COT
Location: Gridlock
Date: 2022-09-20
Weather: Crispy nice
Q: Steve-O
PAX: 14 – Showcase Showdown, Sous Vide, Sparrow, Bootlegger, Jello Shot, Snots (DR), Incognito, Wood rider (DR), Bettis (DR), 49er, Wally World, Muck, The Janitor, Steve-O
Warm-O-Rama
Surely you jest
Tha Thang
5 – 7 – 1
5 Rounds, 7 Exercises, 1 Additional Lap
20 Shoulder Press
20 Burpees
20 Curls
20 Goblet Squats
20 V-Ups
13 Man Makers
400 M Run (1 Parking A Lot Lap)
X 5 Rounds + 1 Additional 400 M Lap to reach 571.
Utilized full time, an elite cell within the Pax completed the entire beatdown (the Q being a phony led from behind and didn’t quite get there). Unreal work by ever PAX this morning!
End in COT
Location: Sherwood
Date: 2022-09-09
Weather: It was a clear black night, a clear white moon, WarrenG was on the streets trying to consume…
Q: Steve-O
PAX: 13 – Slick Willie, Wally World, Bootlegger, Oshag, Showcase Showdown, Quick Match, Manchild, Pollo Loco, Zebra, Sparrow, The Janitor, Steve-O, Santa’s Little Helper
Warm-O-Rama
Whatever the PAX wanted before 5:30 kickoff. Several sneak attacks by The Phantom Menace.
Tha Thang
Ruck the Loop with:
Uphill Bear Crawl Station
Plank & Merkin on Command Station x 20
Air Squat Station x 20
Lunge Walk Station
High Plank Station + 1 Merkin
Uphill Bear Crawl Station
Straight Leg Deadlift Station x 25
Rifle Carry a dang long way to finish, stopping halfway, 25 curls.
(I’m probably forgetting something, but ended perfectly at 6:15)
End in COT
Location: Gridlock
Date: 2022-08-25
Weather: Just Like I Remembered It
Q: Steve-O
PAX: 10 – Zebra, Bam, Sous Vide, Bootlegger, Ollie, The Janitor, Axeman, Muck, Showcase Showdown, Steve-O
Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Muck’s Runner Stretch, Tension Toad, Plank to Dogs both Up and Down, Collapse, Roll Over to Back, Right Leg Across then Switch, Knees to Chest in the Classic “I’m a Baby” Pose (we had some thumb suckers even though it was expressly forbidden).
Tha Thang
Mosey to Tennis Courts
Bear Crawl all 8 Tennis Courts
10 Merkins @ each court
Al Gore @ half way point, then continue on
Far end: Dead Bugs x20, 4 count cadence
Crab Walk all 8 Tennis Courts
10 Merkins @ each court
Al Gore @ half way point, then continue on
Near end: Flutter Kicks x20, 4 count cadence
Bear Crawl 2 Courts
10 Merkins @ each court
Al Gore til Six is picked up.
Mosey to Flag
Special Mary: I Remember My First Time Edition
20 Monkey Humpers – SteveO
15 Pallet Flips to Burpee – Zebra
20 LBCs – Bam
70 Mountain Climbers – Sous Vide (Shocker)
Mosey to far end of lot, Jailbreak back – Bootlegger
11 Merkins – Ollie
20 Cockroaches – Showcase
10 Merkins (Extra Core Concentration) – The Janitor
20 Plank Jacks – Axe Man
15 Plank Jacks – Muck (Very Original!)
Finished time with 30 second Low Plank
End in COT
Location: Sherwood
Date: 2022-08-12
Weather: A tid bit nipply
Q: Steve-O
PAX: 5 – Wally World, Muck, Showcase Showdown, Bootlegger, Steve-O
Warm-O-Rama
🤷🏻♂️
Tha Thang
Rucked the main loop, intermittent stations of push-ups, squats, straight leg dead lifts, and lunge walks. End in a Mary circle. The Phantom Menace was also there.
End in COT
