Author: Wally World

Location: Gridlock
Date: 2023-10-16
Weather: Chilly and a bit wet

Q: Wally World
PAX: 6 – Wally World, Bettis, Muck, Chewbacca, Sous Vide, Buzz Kill

Warm-O-Rama
None

Tha Thang
Rucked along the trail until we got to the shelter. At the shelter, completed 5 rounds of the following exercises:
– 10 decline mericans (feet on the bench)
– 15 butt to the bench squats
– 20 ruck rows while laying down on the bench
Finished with more rucking, which involved some stair laps.

End in COT

Location: Gridlock
Date: 2023-10-10
Weather: 50s? Idk there was some debate

Q: Wally World
PAX: 12 – Wally World, Oshag, Steve-O, Sous Vide, Muck, Hoser, Flu Shot, Buzz Kill, Incognito, LeBron, Axeman, Baby Driver

Warm-O-Rama
OYO stretching

Tha Thang
PAX held coupon/ruck weights overhead in rifle carry position for time. When one PAX needed to lower the weight, all PAX stopped & the timer stopped. PAX then completed the following:
– Some form of mosey/jailbreak/Bernie/farmer carry to bottom of the hill and back to the top
– 5 plankjack burpees
– 10 (each leg) single leg RDLs
– 15 leg raises while holding coupon/weight
– 20 curls

PAX finished with a total overhead hold time of 6:54.

End in COT

Location: Sherwood
Date: 2023-09-20
Weather: Very nice

Q: Wally World
PAX: 8 – Wally World, Buzz Kill, Sous Vide, Oshag, Showcase Showdown, Chewbacca, Armstrong, Swift

Warm-O-Rama
Various hip/leg stretches

Tha Thang
Partnered up – one partner ran to the top of the hill while the other did an exercise/stretch. One of the runs was a bernie.
Exercises/stretches:
– burpees
– pigeon stretch
– dead bugs
– good mornings
– mericans
– side to side hip openers
– clam shells

End in COT

Location: Sherwood
Date: 2023-08-23
Weather: 69° – nice

Q: Wally World
PAX: 5 – Wally World, Chewbacca, Armstrong, Sous Vide, Buzz Kill

Warm-O-Rama
None

Tha Thang
Station work – 2 minutes per station, each PAX took turns rotating through the stations

Burpees
Pigeon stretch
Curls
90-90 stretch
Banded walk (forward/backward)
Figure 4 stretch
Banded walk (sideways)
World’s best stretch
Mericans
Good morning stretch
Quad pulls
American hammers
Calf raises
Plank hold
Pretzel twist (lie on back and swing leg across)
Side to side hip opener

End in COT

Location: Sherwood
Date: 2023-07-26
Weather: Pretty warm

Q: Wally World
PAX: 3 – Wally World, Sous Vide, Toto

Warm-O-Rama
None

Tha Thang
Station work – 2 min per station:
Burpees
Pigeon stretch
Curls
90-90 stretch
Banded walk (forward/backward)
Figure 4 stretch
Banded walk (sideways)
World’s best stretch
Mericans
Good morning stretch
Dead bugs
Side to side hip opener
Reverse crunches
Frog pose
Shoulder press

End in COT

Location: Sherwood
Date: 2023-06-28
Weather: Good temp but very humid and terrible air quality

Q: Wally World
PAX: 6 – Wally World, Oshag, Sous Vide, Toto, WKRP (DR), Speed Trap

Warm-O-Rama
OYO stretching

Tha Thang
4 minute run, then 5 burpees, 10 mericans, 15 reverse crunches, and 20 (2 is 1) mountain climbers. Finished with a celebration of life on the big hill that leads to the baseball field.

End in COT

Location: Sherwood
Date: 2023-05-31
Weather: Perfecto

Q: Wally World
PAX: 6 – Wally World, Sparrow, Slim Jim, Sous Vide, Snowflake, Showcase Showdown

Warm-O-Rama
Group stretching routine

Tha Thang
At base of hill, one partner runs to top of hill and moseys back. While one partner runs, the other will do exercises. After each partner has ran, group will do an exercise together.

Exercises:
– Mountain climbers
– Group exercise: dead bugs IC
– Chest press
– Group exercise: bird dogs IC (hold a bear position and alternate extending opposite hand opposite foot)
– Curls
– Group exercise: 1 minute tension toad
– Around the worlds
– Group exercise: seated single leg lifts IC
– Side straddle hops
– Group exercise: single leg heel touches (off the curb)
– Standing march
– Group exercise: 30 second (each side) seated pretzel hold

End in COT

Location: Sherwood
Date: 2023-05-03
Weather: Coldest 45°

Q: Wally World
PAX: 4 – Wally World, Sous Vide, Flu Shot, 49er

Warm-O-Rama
Various stretches

Tha Thang
Started with the below exercises, each PAX using some form of weight:
Overhead hold squat IC
Bear position donkey kicks IC
Bent over rows IC
Straight leg dead lifts IC
Standing marches IC
Chest press IC
Split squat IC
Dead bugs IC
Curls IC

Made our way over to the big hill and paired up for hill runs. While one partner ran the hill, the other held plank or boat position until they got back (can alternate between positions).

Moseyed back for COT.

End in COT

Location: Gridlock
Date: 2023-04-25
Weather: High 30s

Q: Wally World
PAX: 12 – Wally World, Bettis, Wood rider (DR), Muck, Sous Vide, Axeman, Snowflake, Steve-O, Splitter, Phantom Menace, Incognito, 49er

Warm-O-Rama
Various stretches focused on hips, hamstrings and upper body

Tha Thang
Interval runs – 1 minute of all you got running followed by 1 minute of SLOW mosey (focusing on recovering your breathing). We did 5 of these intervals, then took a quick stretching and exercise break.
Exercises:
– seated leg lifts IC
– donkey kicks IC
– cockroaches IC
We then completed another 5 interval runs. Finished with cooldown stretching at the flag.

End in COT

Location: Gridlock
Date: 2023-04-17
Weather: 40s and breezy

Q: Wally World
PAX: 10 – Wally World, Chewbacca, Steve-O, Muck, Flu Shot, Dub-K, Sparrow, Sous Vide, Phantom Menace, Splitter

Warm-O-Rama
None

Tha Thang
Rucked the parking lot loop.
Up the hill: backwards walk
Across the upper lot: rifle carry ruck/suitcase carry
Down the hill: normal ruck
Across the lower lot: normal ruck
After each lap, stopped to do one exercise:
– good mornings
– seated leg lifts
– curb step downs
– cross sit-ups

Finished with 5 BDE burpees, 5 kraken burpees, dead bugs IC & 10 mericans.

End in COT

Location: Sherwood
Date: 2023-04-05
Weather: Chef’s kiss 🤌🏼

Q: Wally World
PAX: 4 – Wally World, Swift, Steve-O, Bettis

Warm-O-Rama
Most of the workout was a warm-o-rama

Tha Thang
Focused on functional movements, which involved a lot of hip, hamstring, and lower back stretches.
We also sprinkled in some burpees, mericans, ab exercises, and leg exercises in between.
Finished with a jog around the small loop and 3 hill sprints.

End in COT

Location: Sherwood
Date: 2023-03-08
Weather: 30, felt like 20

Q: Wally World
PAX: 8 – Wally World, Steve-O, Sous Vide, The Janitor, 49er, Phantom Menace, Oshag, Santa’s Little Helper

Warm-O-Rama
Various stretches

Tha Thang
Moseyed to the spot where the path meets the arboretum entrance drive. PAX ran to the main parking lot and completed mountain climbers until all PAX reached the parking lot. Q then led different IC exercises before PAX slow moseyed back to the starting point. Before running again, Q led different IC stretches.

End in COT

Location: Gridlock
Date: 2023-02-28
Weather: High 40s – no complaints

Q: Wally World
PAX: 20 – The Janitor, Muck, Manny P, Snowflake, Count Chocula, Hooker, Con-Air, Sous Vide, 49er, Axeman, Baby Driver, Sparrow, Splitter, Steve-O, Slim Jim, Wally World, Phantom Menace, Oshag, Snow White, Santa’s Little Helper

Warm-O-Rama
Various stretches to loosen hips, legs and upper body

Tha Thang
Moseyed to the basketball courts. PAX completed 10 reps of 4 different types of burpees in each far corner of the basketball courts:
Corner 1: BDE burpees – burpee with 2 lunges and a squat
Corner 2: Kraken burpees – burpee with 3 hand release mericans
Corner 3: Catalina burpees – burpee with catalina
Corner 4: Regular burpees

After each corner, PAX moseyed to the center of the courts and completed 10 big boy sit-ups before moving to the next corner.

End in COT

Location: Sherwood
Date: 2023-02-08
Weather: Cool crisp mid 40s

Q: Wally World
PAX: 5 – Wally World, 49er, Lansbury, Bootlegger, Sous Vide

Warm-O-Rama
OYO stretching

Tha Thang
Ran for 3 minutes, then did 5 burpees 10 mericans 15 squats and 20 side straddle hops. Repeated this until time was up.

End in COT

Location: Sherwood
Date: 2023-01-11
Weather: Cool crisp 40ish

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

Warm-O-Rama
OYO stretching

Tha Thang
Partnered up and ran or rucked around the stadium. PAX started at the corner, and one PAX rucked around the stadium while the other ran in the opposite direction. When PAX met, complete 5 burpees 10 mericans and 15 squats. PAX would switch who rucked and who ran. PAX would continue in the same direction they came from until meeting again to complete 5-10-15. Finished with cooldown stretching.

End in COT

Location: Gridlock
Date: 2023-01-03
Weather: Rainy but pretty warm

Q: Wally World
PAX: 9 – Wally World, Sous Vide, Bettis, Fogell, Oshag, Santa’s Little Helper, Steve-O, The Janitor, 49er

Warm-O-Rama
OYO stretching

Tha Thang
Deck of death
Spades – chest press with coupon
Clubs – curls with coupon
Diamonds – LBCs
Hearts – squats with coupon

All face cards were 20 reps instead of 10. All jokers were 15 burpees.

End in COT

Location: Sherwood
Date: 2022-12-21
Weather: Cold

Q: Wally World
PAX: 5 – Sous Vide, Wally World, Buffet, Chewbacca, Steve-O

Warm-O-Rama
Stretching

Tha Thang
Split into two groups. 1 group rucked around the stadium while the other ran in the same direction to catch them. When the running group caught up, everyone did 5 burpees, 10 good mornings & 15 LBCs.

End in COT

Location: Paddock
Date: 2022-11-30
Weather: 50s, rainy & windy

Q: Wally World
PAX: 5 – Wally World, Sous Vide, Bettis, Bootlegger, Wood rider (DR)

Warm-O-Rama
OYO stretching

Tha Thang
As a farewell to Paddock, we went back to the roots of the AO and did a running workout. PAX ran for 5 minutes, then stopped and did 5 burpees, 10 mericans, & 15 squats. Repeated this 4 times then finished with some Broga.

End in COT

Location: Gridlock
Date: 2022-11-28
Weather: Low 40s

Q: Wally World
PAX: 5 – Wally World, Snowflake, Sous Vide, Muck, Bettis

Warm-O-Rama
None

Tha Thang
Rucked a full loop for time. Finished in 36:42. Finished with 5 or so minutes of Broga.

End in COT

Location: Gridlock
Date: 2022-11-13
Weather: Mid 30s

Q: Wally World
PAX: 7 – Wally World, The Janitor, Dub-K, Chewbacca, Lincoln Log, Buffet, Elle Woods

Warm-O-Rama
OYO stretching

Tha Thang
Two 30 minute sessions

1st session:
4 corners at the basketball courts. After each corner, mosey to the center of the courts and do 10 big boy sit-ups. 1st corner: 10 BDE burpees (burpee with 2 jump lunges and a squat); second corner 10 kraken burpees (burpee with 3 hand release mericans); 3rd corner 10 Catalina wine mixer burpees (burpee with a Catalina wine mixer); 4th corner 10 regular burpees. Do as many rounds as possible for the 30 minutes.

2nd session:
Start on the baseline of the tennis courts and do 15 monkey humpers. Then, do a burpee then a broad jump, repeating the burpee broad jump process until you reach the end of the courts. Do another 15 monkey humpers, then burpee broad jump back. Repeato for 30 minutes.

End in COT

Location: Gridlock
Date: 2022-11-13
Weather: Freezing and rainy, the worst combo

Q: Wally World
PAX: 14 – Wally World, Splitter, Sous Vide, Oshag, Santa’s Little Helper, Elle Woods, Muck, Axeman, Lincoln Log, 49er, Buffet, Chewbacca, Hertz, Incognito

Warm-O-Rama
Various stretching

Tha Thang
Completed the Chad 1000 workout (without additional weight) with a partner. Partners did a combined 1000 total step ups. While one partner was doing step ups, the other ran from the pull-up shelter to the other shelter across the road and had the FREEDOM! to choose between doing either 10 mericans, 10 squats or 10 big boy sit-ups, then ran back. Partners continued rotating until they completed the 1000 step ups. There were a few minutes remaining, so we finished with group wall sits. When one PAX could no longer hold the wall sit, everyone completed 5 burpees. Finished with 2 minutes of plank/tension toad hold.

End in COT

Location: Paddock
Date: 2022-11-09
Weather: Low 40s, chilly

Q: Wally World
PAX: 3 – Wally World, Sea Chicken, Sous Vide

Warm-O-Rama
OYO stretching for 5 minutes

Tha Thang
Each PAX took turns holding a 45 plate in a rifle carry position for as long as they could. While they were holding, the other PAX were doing burpees. Once the holder could hold no longer, PAX moseyed to the bottom of the hill and back, then did 10 mericans, 20 squats, & 30 LBCs. The plate then rotated to the next PAX, and the process repeated.

End in COT

Location: Gridlock
Date: 2022-11-08
Weather: Mid 40s, chilly

Q: Wally World
PAX: 13 – Wally World, The Janitor, Sous Vide, Splitter, Steve-O, Bootlegger, Incognito, Muck, Axeman, Oshag, 49er, Santa’s Little Helper, Snowflake

Warm-O-Rama
OYO stretching for 4 minutes

Tha Thang
Moseyed to the tennis courts.

At the start, do 10 BDE burpees (burpee with 2 jump lunges & a squat). Bear crawl the width of each tennis court, completing 10 mericans in the gap between tennis courts. After each set of mericans, switch bear crawl direction (forward, side, side, backward). At the end of the courts, complete another 10 BDE burpees. On the way back, replace bear crawls with lunge, lunge & squat walks, and replace mericans with 10 monkey humpers. Repeato until time is up.

All of this was made infinitely easier by listening to Axel F by Crazy Frog on repeat for the entire 45 minutes.

End in COT

Location: Gridlock
Date: 2022-10-16
Weather: Around 60 – little rainy

Q: Wally World
PAX: 2 – Wally World, Splitter

Warm-O-Rama
NONE – got right into it

Tha Thang
Two sessions of 30 minutes
First session – at the 8 tennis courts:
Start at one end, do 10 BDE burpees (burpee with 2 Bonnie Blair’s & a squat). Then, bear crawl the width of the tennis court until you get to the middle section between the next tennis court & complete 10 mericans. Continue alternating bear crawls (front, side, other side, backward) & 10 mericans in the gap between courts until you reach the end. At the end, do another 10 BDE burpees. On the way back, do a left lunge, right lunge, then squat for the width of the tennis courts. In the gaps between courts, do 10 monkey humpers. Continue this until you get back to the start. Then repeat from the beginning with 10 BDE burpees, bear crawls, & mericans until time is up.
2nd session – at the hill by the football field coupons:
At the top, max out on reps for 5 different exercises. In between each max out, mosey to the bottom of the hill, do 20 big boy sit-ups, then bernie back to the top.
1st exercise: chest press
Mosey down, BB sit-ups, bernie back
2nd exercise: squats with coupon
Mosey down, BB sit-ups, bernie back
3rd exercise: curls
Mosey down, BB sit-ups, bernie back
4th exercise: thrusters
Mosey down, BB sit-ups, bernie back
5th exercise: overhead press
Mosey down, BB sit-ups, bernie back
Repeat from the beginning until time is up.

End in COT

Location: Paddock
Date: 2022-10-12
Weather: High 50s, quite pleasant

Q: Wally World
PAX: 4 – Wally World, Sous Vide, Bootlegger, Whitewall

Warm-O-Rama
OYO stretching

Tha Thang
Top of the hill: 10 burpees
Ruck down the hill
Bottom of the hill: 10 thrusters
Move ruck to front of body and walk backwards up the hill
Repeated until we had around 13 minutes left and finished with some more rucking.

End in COT

Location: Paddock
Date: 2022-09-07
Weather: Nice

Q: Wally World
PAX: 6 – Wally World, Steve-O, The Janitor, Bootlegger, Dub-K, Dim-Wit

Warm-O-Rama
Various stretches

Tha Thang
Circuit:
5 pull-ups
10 burpees
15 mericans
20 big boy sit-ups
25 squats
30 deadbugs
Finish with 30 second single leg wall sit, 30 second single leg wall sit, 30 second normal wall sit. We alternated between this and 30 second side plank, 30 second side plank, and 30 second normal plank as the finisher to each circuit.

Bootlegger brought out another FNG – welcome Dim-Wit!

End in COT

Location: Gridlock
Date: 2022-08-30
Weather: Rainy

Q: Wally World
PAX: 9 – Wally World, Bootlegger, Muck, Axeman, Zebra, Lansbury, Lincoln Log, Steve-O, The Janitor

Warm-O-Rama
Various stretching

Tha Thang
This workout was timed – tried to finish with best time possible.

Start with 5 rounds of Coe (aka 100 thrusters & mericans total):
– 20 thrusters w/ coupon
– 20 mericans

Then, 3 rounds of Brenton:
– 100 foot bear crawl out
– Burpee + broad jump back (3 burpees then 5 broad jumps, repeato)

Finish with another 5 rounds of Coe (aka 100 thrusters & mericans total):
– 20 thrusters w/ coupon
– 20 mericans

End in COT

Location: Gridlock
Date: 2022-08-18
Weather: Low 60s – NICE

Q: Wally World
PAX: 10 – Wally World, Sous Vide, Muck, Lincoln Log, Zebra, Lansbury, Steve-O, The Janitor, Axeman, Bootlegger

Warm-O-Rama
Various stretches

Tha Thang
Challenge: hold coupon overhead for a total of 10 minutes.
PAX completed challenge as a team – if anyone lowered their coupon, Q paused the timer and everyone completed a set of exercises (all 6 exercises). After completing the exercises, time would resume and PAX would begin the coupon hold again. Each time a coupon was lowered, time would be paused and exercises would be done.

Exercises:
– 20 curls
– 20 chest press
– 20 crunches
– 20 straight leg deadlifts
– 5 burpees
– Mosey to bottom of the hill, bernie back up

End in COT

Location: Paddock
Date: 2022-08-17
Weather: Low 60s – perfect!

Q: Wally World
PAX: 3 – Wally World, Doc Holiday, Bootlegger

Warm-O-Rama
Various stretches

Tha Thang
Rucked forward for 2 light poles, did 2 exercises, then rucked back 1 light pole, and did 2 exercises. Repeated until we reached the top of the hill, then did a few ab exercises, and repeated the up 2 back 1 routine back down the hill.

Exercises:
On the way up:
10 chest press & 10 curls
10 straight leg deadlift & 10 bent over rows

On the way down:
10 mericans & 10 squats
10 shoulder press & 10 straight leg dead lift

Finished with 1 minute tension toad.

End in COT

Location: Gridlock
Date: 2022-08-04
Weather: Mid 70s, pretty nice

Q: Wally World
PAX: 9 – Wally World, Sous Vide, Steve-O, Showcase Showdown, DeeDee(DR – Spring Hill), Scoopy, Jello Shot, Muck, Axeman

Warm-O-Rama
Stretching

Tha Thang
In preparation for Steve-O’s baby, PAX were assigned a coupon to hold onto and take care of for the entirety of the beatdown. PAX were not allowed to set coupon down at anytime.

In the main parking lot, PAX did 10 big boy sit-ups at the top of the hill, walked to the bottom of the hill, did 10 shoulder press, walked back to the top, did 10 straight leg deadlifts, walked back down to the bottom, did 10 curls, then back up to the top for a 1 minute wall sit. Repeated this until end of beatdown. Last round was double the count on the exercises (20). Intermittently, Q would call out rifle carry or farmer carry during the walking.

End in COT

Location: Sherwood
Date: 2022-07-29
Weather: Cool, 60s!

Q: Wally World
PAX: 5 – Wally World, Geppetto, Steve-O, Bam, Lansbury

Warm-O-Rama
None

Tha Thang
Rucked the main loop at Sherwood. Every 3 minutes we stopped to do 10 curls & 10 shoulder press. Finished with 5 minutes of abs.

End in COT

Location: Paddock
Date: 2022-07-27
Weather: Rainy and windy

Q: Wally World
PAX: 2 – Wally World, Whitewall

Warm-O-Rama
None

Tha Thang
Rucked for 30 minutes, finished with 15 minutes of PT:

10 burpees
15 mericans
20 squats
25 big boy sit-ups
30 deadbugs
35 mountain climbers
40 calf raises
45 SSH
50 OH claps

End in COT

Location: Birds Nest
Date: 2022-07-18
Weather: Rainy

Q: Wally World
PAX: 3 – Wally World, Boo Boo, Doc Holiday

Warm-O-Rama
None

Tha Thang
Each PAX took turns rolling 2 dice with various exercises on them.
Finished with 15 minutes of rucking.

End in COT

Location: Gridlock
Date: 2022-07-14
Weather: Delightful with a touch of humidity

Q: Wally World
PAX: 11 – Wally World, The Janitor, Steve-O, Geppetto, Oshag, Muck, Sous Vide, Ollie, Axeman, Santa’s Little Helper, 49er

Warm-O-Rama
Various stretches

Tha Thang
Partner up at the hill by the coupons – 1 coupon per group

Round 1:
Partner at top: burpees AMRAP
Partner walking: farmer carry coupon
Do this twice

Round 2:
Partner at top: dead bugs AMRAP
Partner walking: rifle carry down, murder bunny up
Do this twice

Round 3:
Partner at top: squat jumps AMRAP
Partner walking: curl shoulder press down, drag coupon backwards up
Do this twice

Round 4:
Partner at top: merkins AMRAP
Partner walking: rifle carry down, deadlift flip the coupon back up
Do this twice

Round 5:
Partner at top: iron mikes AMRAP
Partner walking: mosey down, bear crawl back up
Do this twice

End in COT

Location: Paddock
Date: 2022-07-06
Weather: Warm and humid

Q: Wally World
PAX: 4 – Wally World, Sous Vide, Bootlegger, Dub-K

Warm-O-Rama
Various OYO stretches

Tha Thang
During the entirety of the workout, PAX had to carry their weight without setting it down. If a PAX dropped their weight, everyone had to do 10 burpees.

Workout: 11
10 curls at top of hill, 1 shoulder press at bottom of hill
9 curls at top of hill, 2 shoulder press at bottom of hill
8 curls at top of hill, 3 shoulder press at bottom of hill…etc.

No PAX dropped their weight, so no burpees were done 💪🏽

End in COT

Location: Paddock
Date: 2022-06-15
Weather: Mid 70s, max humidity

Q: Wally World
PAX: 6 – Wally World, Sous Vide, Dub-K, Weird Science, Geppetto, The Janitor

Warm-O-Rama
OYO stretching

Tha Thang
Run 800M (half mile)
80 air squats
8 pull-ups

Repeat for as many rounds as possible within workout time limit.

We completed 4 rounds, finished with 15 IC cockroaches.

End in COT

Location: Gridlock
Date: 2022-06-07
Weather: Wet

Q: Wally World
PAX: 10 – Wally World, Possum, Steve-O, The Janitor, Muck, Oshag, Sous Vide, Bootlegger, Toto, Zebra

Warm-O-Rama
Moseyed to coupons by the shelter, took them under the shelter. OYO stretching

Tha Thang
♠️ – Mericans
♣️ – Curls
♦️- Squats
❤️ – Shoulder press

Face cards switched after each joker:
1 – 5 cockroaches
2 – 5 manmakers
3 – 10 deadbugs
4 – 10 monkey humpers

Each joker was also an exercise:
1 – 2 min tension toad
2 – 2 min wall sit
3 – 2 min plank
4 – 2 min table/crab walk hold

Ended with a bit of Mary

End in COT

Location: Paddock
Date: 2022-06-01
Weather: Perfect

Q: Wally World
PAX: 3 – Wally World, Sous Vide, Weird Science

Warm-O-Rama
Extended stretching time

Tha Thang
30 big boy sit-ups
1 min tension road
20 cockroaches IC
1 min wall sit
40 American hammers
1 min plank
20 dead bugs IC
1 min tension toad
30 single leg big boy sit-ups w/ rotation (15 each side)
1 min wall sit
30 single leg toe touches (15 each side)
1 min plank
20 reverse crunches
1 min tension toad
40 crunches
1 min wall sit

End in COT

Location: Birds Nest
Date: 2022-05-23
Weather: Cool

Q: Wally World
PAX: 2 – Wally World, Boo Boo

Warm-O-Rama
Various stretching

Tha Thang
We would ruck a lap around the football field, then jog around the football field, stopping to do exercises at each corner.

Ruck lap
Jog lap: 5 burpees each corner
Ruck lap
Jog lap: 10 mericans each corner
Ruck lap
Jog lap: 15 squats each corner
Ruck lap
Jog lap: 20 LBCs each corner
Ruck lap

End in COT

Location: Gridlock
Date: 2022-05-12
Weather: Nice

Q: Wally World
PAX: 10 – Wally World, Zebra, Steve-O, Slick Willie, Axeman, Muck, Bootlegger, Geppetto, Oshag, Santa’s Little Helper

Warm-O-Rama
None

Tha Thang
Did an exercise at each corner of the parking lot. Moseyed between corners.

1st corner: stretching
2nd corner: ab exercises
– cockroaches
– reverse crunches
– big boy sit-ups
– box cutters
– flutter kicks
3rd corner: arm exercises
– mericans
– dips
– decline mericans
– plank
– burpees
4th corner: leg exercises
– copperhead squats
– wall sit
– step ups
– monkey humpers
– jump squats

End in COT

Location: Birds Nest
Date: 2022-04-25
Weather: Mid 60s

Q: Wally World
PAX: 4 – Wally World, Boo Boo, Weird Science, Doc Holiday

Warm-O-Rama
Various stretches

Tha Thang
Jogged a lap around the track, then each PAX chose a stretch, ab, arm & leg exercise to do.

End in COT

Location: Gridlock
Date: 2022-04-07
Weather: Mid 40s

Q: Wally World
PAX: 9 – Wally World, Geppetto, Sous Vide, Zebra, Lansbury, Bootlegger, Axeman, Showcase Showdown, Steve-O

Warm-O-Rama
Various stretches

Tha Thang
Moseyed to the shelter next to the playground.

Started with exercise 1, then ran to the road and back. Proceeded to do exercise 1 & 2, then ran to the road and back. Continue adding on a new exercise each time.

Reps for every exercise: 22

1st exercise: LBCs
2nd exercise: Squats
3rd exercise: Mericans
4th exercise: Deadbugs
5th exercise: Lunges (1 is 1)
6th exercise: Dips
7th exercise: Cockroaches

Ended with a few minutes of merry.

End in COT

Location: Birds Nest
Date: 2022-03-28
Weather: Mid twenties

Q: Wally World
PAX: 3 – Wally World, Boo Boo, Doc Holiday

Warm-O-Rama
Various stretches

Tha Thang
Rucked a lap around the track, then moseyed a lap, alternating for the full 45 minutes.

Finished with 3 miles of total distance.

End in COT

Location: Gridlock
Date: 2022-03-26
Weather: Kinda chilly

Q: Wally World
PAX: 10 – The Janitor, Wally World, Incognito, Axeman, Radio, Matlock, TStark, Lansbury, Muck, Raquel

Warm-O-Rama
Butterfly stretch
Hanging hamstring stretch
Runners lunge
90/90
Spine twist
Arm stretches

Tha Thang
Workout:
Partner up – 1 coupon per group. Worked out at the hill behind the football field.

Round 1:
Partner at top: burpees AMRAP
Partner walking: farmer carry coupon
Do this twice

Round 2:
Partner at top: dead bugs AMRAP
Partner walking: rifle carry down, murder bunny up
Do this twice

Round 3:
Partner at top: squat jumps AMRAP
Partner walking: curl shoulder press down, drag coupon backwards up
Do this twice

Round 4:
Partner at top: merkins AMRAP
Partner walking: rifle carry down, deadlift flip the coupon back up
Do this twice

Round 5:
Partner at top: cockroaches AMRAP
Partner walking: farmer carry coupon down, lunge walk back up with coupon
Did this once 🙁

Took a long mosey back to the flag

End in COT

Location: Paddock
Date: 2022-03-23
Weather: Windy and chilly

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

Warm-O-Rama
Various stretches

Tha Thang
Paula Abdul up the road – 2 light poles forward, 1 light pole back

10 merkins forward, 10 deadbugs back

Back down the road – 10 squats forward, 10 cockroaches back

Fast mosey up the road, then various exercises at each light pole back.

End in COT

Location: Paddock
Date: 2022-03-02
Weather: Pleasant mid 40s

Q: Wally World
PAX: 4 – Wally World, Zebra, Sous Vide, Boo Boo

Warm-O-Rama
Butterfly stretch – 45 sec
Hanging hamstring stretch – 1 min
Runners lunge – 45 sec each leg
Runners hamstring stretch – 45 sec each leg
Figure 4 (include wiper twist) – 1 min each side
Deer pose – 1 min each side
Spine twist – 1 min each side

Tha Thang
Did burpee exercises at top of hill, moseyed down the hill, did other exercises, moseyed back up.

Burpee extravaganza: 1-10 push-ups
25 copperhead squats IC
10 plank jack burpees
25 coackroaches IC
10 Catalina wine mixer burpees
20 dead bugs IC
10 hand release burpees
15 jello makers

End in COT

Location: Gridlock
Date: 2022-02-22
Weather: Mid 50s, a bit rainy

Q: Wally World
PAX: 7 – Oshag, Wally World, Sous Vide, Geppetto, Steve-O, Incognito, 49er

Warm-O-Rama
Mosey to football field
Butterfly stretch – 45 sec
Hanging hamstring stretch – 1 min
Runners lunge – 45 sec each leg
Runners hamstring stretch – 45 sec each leg
Figure 4 (include wiper twist) – 1 min each side
Deer pose – 1 min each side
Spine twist – 1 min each side

Listened to calming, peaceful music to put ourselves in a good headspace. ✌🏼☮️

Tha Thang
Partner up – 1 coupon per group. One partner is at the top of the hill exercising, while the other walks down/up the hill exercising.

Round 1:
Partner at top: burpees AMRAP
Partner walking: farmer carry coupon
Do this twice

Round 2:
Partner at top: dead bugs AMRAP
Partner walking: rifle carry down, murder bunny up
Do this twice

Round 3:
Partner at top: squat jumps AMRAP
Partner walking: curl shoulder press down, drag coupon backwards up
Do this twice

Round 4:
Partner at top: merkins AMRAP
Partner walking: rifle carry down, deadlift flip the coupon back up
Did this once (time ran out)

Mosey back to the flag

End in COT

Location: Birds Nest
Date: 2022-01-31
Weather: Mid twenties – not terrible with no wind

Q: Wally World
PAX: 3 – Wally World, Doc Holiday, Weird Science

Warm-O-Rama
Various strecthes

Tha Thang
Started at one goal line on the football field – did 10 ruck curls, moseyed to the other goal line, did 10 mericans, moseyed back to the other goal line, put on the ruck and rucked to the other goal line, turned around and rucked to the 10 yard line (10 yards closer each time). Repeated this until we made it to the other end of the field. Finished with a mosey lap & ruck lap around the track.

End in COT