Author: Steve-O

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

• Mosey on horizontal tiers
• Intermittent bear crawl down
• Jailbreak up

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

Location: Gridlock
Date: 2022-08-02
Weather: Moister than an Oyster

Q: Steve-O
PAX: 17 – Wally World, Dub-K, Sous Vide, The Janitor, LeBron, Incognito, Whitewall, Axeman, Showcase Showdown, Oshag, Santa’s Little Helper, Ollie, Muck, Zebra, DeeDee(DR – Spring Hill), Geppetto, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Runner Stretch (Normal and Muck versions), Tension Toad

Tha Thang
4 Tiers, Partnered Up, Partner 1 did AMRAP of an exercise while Partner 2 moseyed the length of the parking lot, did 10 reps of an ab exercise and moseyed back, switch upon Partner 2’s return. After both partners complete, move to next tier and so on.
– Tier 1: Deep Lunge AMRAP, 10 Big Boys
– Tier 2: Merkins AMRAP, 10 Box Cutters
– Tier 3: Bentover Rows AMRAP, 10 Dead Bugs
– Tier 4: Romanian Deadlifts AMRAP, 10 Cockroaches

End in COT

Location: Gridlock
Date: 2022-07-07
Weather: If it were any more humid we’d be swimming

Q: Steve-O
PAX: 13 – Bootlegger, Sous Vide, Wally World, The Janitor, Axeman, Ollie, Oshag, Santa’s Little Helper, Muck, Incognito, Jello Shot, Scoopy, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Tension Toads, Muck Runner Stretch, Bend and Hang, Tension Toads, Down and Upward Dog, Pigeon Stretch.

Tha Thang
10 Exercises, 10 Reps, Finish each round with Recovery Lap around the bottom two tiers of the AO. Repeat. 4 Rounds Completed.
1. Merkins
2. Squats
3. Dead Bugs, 2 is 1
4. Carolina Dry Docks
5. Bonnie Blairs, 2 is 1
6. Big Boys
7. Walk Outs
8. Single Leg Calf Raises (10 / Leg)
9. Cockroaches
10. PAX pick (Rd1: Burpees, Rd2: Monkey Humpers, Rd3: Copperhead Merkins, Rd4: Mountain Climbers).
Recovery Lap
Repeat x 4
Finished with 10 Side Straddle Hops.

End in COT

Location: Gridlock
Date: 2022-06-25
Weather: B-e-a-utiful

Q: Steve-O
PAX: 15 – Czekov, Geppetto, Sparrow, Sous Vide, Radio, Axeman, Raquel, Chewbacca, Lincoln Log, Showcase Showdown, Incognito, Zebra, Expo, Muck, Steve-O

Warm-O-Rama
Michael Phelps, arm circles, runner stretch Muck style and standard, bend and hang, down/upward dog, dynamic warm up (high knees, butt kickers, frankensteins, open and close gate, end w/ 21s (failed).

Tha Thang
Bear Crawl Inch Worm / Native American(?) Run to begin a punishment for being disappointments and failures who count.
Mosey to Coupons, Groups of 3
1. Run a lap
2. Mucho Leg-0:
– narrow squat, regular squat, wide squat
– jump lunge right, jump lunge left, repeat
3. Boulder Shoulders:
– push up in front of coupon, move up
– incline push up, move forward
– decline push up, move back
– incline push up, move back
– regular push up, repeat
Rotate to next exercise within the group of 3 each time a lap is complete.
PAX completed 6(?) full rounds
Mosey to flag
Squat Circle (Colon Cleaners):
– All PAX are performing AMAP squats while a single PAX bear crawls the outside perimeter of the circle, next PAX begins their lap once first PAX returns. Go until last PAX completes his lap. (This was the reward should the PAX have counted correctly)
Leg Raises: 11 per side in cadence
Supermans: 25 OYO

End in COT

Location: Sherwood
Date: 2022-06-10
Weather: Primetime

Q: Steve-O
PAX: 5 – Geppetto, Toto, Slick Willie, Muck, Steve-O

Warm-O-Rama
Mumble chatter and static stretching as needed.

Tha Thang
Ruck through Sherwood Forest, about half on the beaten path and half on the road less traveled to ensure mosquito bites, rolled ankles and increased humidity and thereby perspiration. Discussed F3 name origin of each PAX present as well as some of the suckier beatdowns endured as well as Muck’s global F3 fame (if you consider Ohio global). Several stations throughout: curls, squats, shoulder press, merkins, upright rows. Return to base.

End in COT

Location: Gridlock
Date: 2022-05-31
Weather: Decadent

Q: Steve-O
PAX: 10 – Showcase Showdown, Sous Vide, Axeman, Bootlegger, Muck, Geppetto, The Janitor, Mace, Steve-O, Incognito

Warm-O-Rama
Michael Phelps, Arm Circles, Runners Stretch Muck Style, Tension Toads, Bend and Hang, Copper Head Squats, Mosey to Dumpster Coupons.

Tha Thang
Dora 123, Round 1:
100 Coupon Swings
200 Overhead Press
300 Coupon Squats
1 partner doing exercise while the other ran to far cross walk and did one of the following and ran back:
10 Mountain Climbers
10 LBCs
10 Side Straddle Hops
Dora 12, Round 2:
100 Thrusters
200 Curls
1 partner doing exercise while the other Bear crawled 5 parking spaces and did one of the following and bear crawled back. PSA: Grizzlies have been spotted in the area!:
10 Flutter Kicks 2 is 1
10 Saturday Nights
Returned coupons and moseyed back to the flag.

End in COT

Location: Gridlock
Date: 2022-05-19
Weather: Gloomy, Foggy and just a tad Soggy

Q: Steve-O
PAX: 11 – Incognito, Sous Vide, Raquel, Oshag, Muck, Axeman, Showcase Showdown, Zebra, Steve-O, Bootlegger, Santa’s Little Helper

Warm-O-Rama
Arm Circles, Michael Phelps, Ambi-Turners, Static Grass Grabbers, Quad Pulls, Runners Stretch, The REAL Runners Stretch, Calve Stretches, Tension Toads, Mosey to Tennis Courts.

Tha Thang
1.5 Rounds of the following:
– Begin with 10 burpees at Court 1 (C1)
– 3/4 to full Jailbreak between each court.
– C8, 10 Chuck Norris Pushdowns (Newly Coined: push up w/ explosion, try to get hands off the ground at the top)
– 3/4 Jailbreak to C2
– C2, 10 Squats
– C7, 10 Gas Pumpers
– C3, 10 Carolina Dry Docks
– C6, 10 Bonnie Blair’s 1 is 1
– C4, 10 Big Boys
– C5, 10 Catalinas
– C4.5, 10 Mucho Leg-O rounds
– Now work your way out in reverse but 20 reps of each exercise.
– reached C1 to complete 1 full round
– One lap around the perimeter and then repeated Tha Hang back to the middle to reach 1.5 rounds.
– Moseyed to flag and did 5 minutes of Mary:
– Rawquelle: 20 Windshield Wipers 1 is 1
– Bootlegger: 10 Flutter Kicks in Cadence
– Zebra: 15(?) ARods
– Showcase Showdown: 10 TNT Toads in Cadence
– Oshag: …4… Hillbillies
– Due to dissension in the ranks ended with 5 BroPees and 30 second Al Gore.

End in COT

Location: Gridlock
Date: 2022-04-26
Weather: Nippy

Q: Steve-O
PAX: 12 – Steve-O, The Janitor, Showcase Showdown, Slick Willie, Sous Vide, Oshag, Incognito, Raquel, Muck, 49er, Axeman, Santa’s Little Helper

Warm-O-Rama
Michael Phelps, Arm Circles, Arm Across and Arm Behind, Muck’s Runner Stretch, Tension Toads (Trademarked 4/26/22), Side Straddle Hops in Cadence, Copper Head Squats in Cadence.

Tha Thang
4 Corners of the Parking Lot (Approximately 4.5 Laps Completed):
Corner 1: 20 Gas Pumpers
Mosey to Corner 2
Corner 2: 20 Merkins
Jailbreak to Corner 3
Corner 3: 20 Squats
Mosey to Corner 4
Corner 4: 5 Burpees
Intermittent Bear Crawl to Corner 1
Ended w/ Jailbreak from Corner 2 back to Corner 1, Tension Toad, 2 rounds of Mary:
15 Flutter Kicks in Cadence led by Incog
15 Boxcutters in Cadence led by 49er.

End in COT

Location: Black Ops
Date: 2022-04-22
Weather: Delicious w/ a Hint of Moist

Q: Steve-O
PAX: 6 – Slick Willie, The Janitor, Muck, Zebra, Showcase Showdown, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Arm Pulls, Butt Kickers, Scoops, Lunges, Open the Gates, Frankensteins.

Tha Thang
Ran to the shelter of the non-disclosed location, several laps around the ‘bout, Mini Dora:
Round 1: 100 American Hammers, 2 is 1, while partner ran to the Big Tree, 10 pushups.
Round 2: 200 Squats, partner ran to Big Tree, 15 Dips on bench.
MUTINY & INSURRECTION, PAX ran to tennis courts before completing sufficient round about laps, punishment ensued:
Ladder at Tennis Courts. 2 Rounds:
Round 1: 3 Burpess, 15 Gas Pumpers, 20 Side Straddle Hops, 20 Shoulder Taps, 1 is 1, 20 Bonnie Blairs 1 is 1.
Round 2: 10 Merkins, 10 Big Boys, 20 Saturday Nights, 25 T-Jacks, 30 Mountain Climbers/SousVides. High Skip 2 courts, Bear Crawl remaining 2 courts with 5 Catalina Wine Mixers in between and end with 10 more Merkins.
Run back to AO:
Countless BroPees
2 Rounds of Mary
1: 20 JLo’s in cadence, in honor if Geppetto
2. 20 Dead Bugs in cadence.

End in COT

Location: Gridlock
Date: 2022-03-31
Weather: Crispy but also soggy, know what I mean?

Q: Steve-O
PAX: 13 – Steve-O, Zebra, Muck, Red Flanders, Geppetto, Showcase Showdown, Wally World, The Janitor, Incognito, Lincoln Log, Oshag, Lansbury, Slick Willie

Warm-O-Rama
Michael Phelps, “Runners” Stretch, Calf, Achilles, and Hamstring Stretch, Ambi-Turners.

Tha Thang
4 Tiers X 2.25 Rounds:
Tier 1: 10 burpees, mosey, 15 gas pumpers, mosey, 20 side straddle hops.
Tier 2: 10 Catalinas, mosey, 15 AmHams(2=1), 20 monkey humpers.
Tier 3: 10 merkins, mosey, 15 Freddy Mercury’s (2=1), mosey, 20 squats.
Tier 4: 10 man makers (or 20 burpees if no coupon), mosey/bear crawl, 15 JLo’s, mosey (2=1), Countless Mucho Leg-O. Repeat.
Ended in coupon put up / 2 minutes of marry.

End in COT

Location: Gridlock
Date: 2022-03-22
Weather: As the Good Lord Intended

Q: Steve-O
PAX: 11 – Axeman, Geppetto, Lincoln Log, Muck, Wally World, Showcase Showdown, Red Flanders, Sous Vide, Oshag, Zebra, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Runner’s Stretch in Every Direction, Ambi-Turners (Steve-O’s title), end with 21s, transition to Tha Thang via punishment for failure.

Tha Thang
21s Punishment: Bear Crawl Pain Train, Mosey to Coupons, Partner Up, Dora 1,2,3…4 Grizzly!
PAX required to Bear Crawl at all times between stations and burpee anytime a PAX yells GRIZZLY and they are between stations.
Round 1: 50 Man Makers, Bear Crawl, 10 Gas Pumpers ($75 to fill up this morning btw), Bear Crawl back.
Round 2: 150 Squats, Bear Crawl, 10 Scissor Kicks, Bear Crawl back.
Round 3: 200 Curls, Bear Crawl, 10 Bicycles, Bear Crawl back.
Round 4: 300(250?) Bent Over Rows, Bear Crawl, 10 BBSU, Bear Crawl back.
Last 2 minutes: BROPEES to further unite the PAX against the Q.

End in COT

Location: Gridlock
Date: 2022-03-03
Weather: Pristine

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

Warm-O-Rama
Michael Phelps, Tricep stretches, Arm Circles, Bend and Hang / Snap, Heated Debate on Runners’ Stretch.

Tha Thang
4 CORNERS: 20 Squats (or 10 Coupon Swings), Mosey, 5 Burpees, Intermittent Bear Crawl, 10 Dead Bugs (2=1), Mosey, 15 Merkins, Jailbreak, Repeat.

End in COT