Author: Steve-O

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