Location: Paddock
Date: 2022-01-19
Weather: Windy & kinda cold
Q: Wally World
PAX: 4 – Wally World, Sous Vide, Muck, Boo Boo
Warm-O-Rama
None
Tha Thang
Rucked the full time
Stopped periodically to do:
– 15 mericans
– 15 squats
– 15 curls
– 15 overhead press
– 20 lunges
End in COT
Location: Gridlock
Date: 2021-12-21
Weather: High 20s
Q: Wally World
PAX: 11 – Wally World, Showcase Showdown, Possum, The Janitor, Steve-O, Geppetto, Muck, Raquel, Oshag, Sous Vide, Incognito
Warm-O-Rama
Various stretches
Tha Thang
Ladder workout on the tennis courts. Do 20 reps of each exercise, starting at the base rung and moving up one rung each time. On the way up the ladder, do 10 reps until you get to the last rung, which you do 20, then 10 of each exercise on the way back.
Base rung: Squats
1: LBCs
2: Merkins
3: Gas pumps
4: Lunges
5: Shoulder taps
6: Cockroaches IC
7: Jack in the box squat jumps
8: 10 Catalina wine mixers & 10 burpees
Shoutout to Geppetto for the home brews & coal!
End in COT
Location: Paddock
Date: 2021-12-08
Weather: High twenties
Q: Wally World
PAX: 4 – Wally World, Whitewall, Boo Boo, Sous Vide
Warm-O-Rama
Various stretches
Tha Thang
Rucked up and down the hill
Every other time we hit the top, we did 10 merkins.
Every other time we hit the bottom, we did 10 squats.
End in COT
Location: Gridlock
Date: 2021-11-16
Weather: High 30s
Q: Wally World
PAX: 13 – Wally World, Oshag, Boo Boo, Czekov, Steve-O, The Janitor, Muck, Sous Vide, Possum, Incognito, 49er, Showcase Showdown, Axeman
Warm-O-Rama
Various stretches
Tha Thang
At the bottom of the parking lot hill we did ab exercises; at the top of the hill we did leg/arm exercises.
End in COT
Location: Paddock
Date: 2021-11-17
Weather: High 50s, pretty windy
Q: Wally World
PAX: 4 – Wally World, Boo Boo, Sous Vide, Raquel
Warm-O-Rama
Various stretches
Tha Thang
Build up of 7 exercises – started with exercise 1, then ran up and down the hill, then did exercises 1 & 2, then ran up and down the hill, etc. We did 22 reps of each exercise.
End in COT
Location: Gridlock
Date: 2021-10-16
Weather: Windy & a little chilly
Q: Wally World
PAX: 8 – Wally World, Muck, Axeman, Radio, O’ Papa, Incognito, Raquel, Possum
Warm-O-Rama
Moseyed to the shelter by the playground
Various stretching
1 merican every time “I feel it” was said during the song “I feel it” by Jon Bellion
Tha Thang
Partnered up – 1 partner did an exercise (AMRAP) under the shelter while the other ran to the road and did 10 high knees, 10 butt kicks, & 5 side straddle hops.
End in COT
Location: Gridlock
Date: 2021-10-12
Weather: Pretty good – little bit of rain near the end
Q: Wally World
PAX: 13 – Wally World, Sous Vide, Oshag, Possum, Geppetto, Muck, Red Flanders, 49er, Steve-O, Showcase Showdown, Zebra, Santa’s Little Helper, Incognito
Warm-O-Rama
Various stretching
Listened to the song “I FEEL IT” by Jon Bellion & did a merican every time the words “I feel it” were heard
Tha Thang
Completed a deck of death:
Spades: chest press 2 is 1
Clubs: curls 2 is 1
Diamonds: bent over rows
Hearts: shoulder press
*all exercises done with either a coupon or ruck
Face cards: 5 cockroaches IC
Jokers: some form of running
End in COT
Location: Foxhole
Date: 2021-10-02
Weather: Perfect, high 50s/low 60s
Q: Wally World
PAX: 4 – Wally World, Mule, Animal Style, TStark
Warm-O-Rama
Various stretching
Tha Thang
Completed a completely normal deck of death:
Spades: Saturday nights with coupon
Clubs: coupon curls (2 is 1)
Diamonds: coupon chest press (2 is 1)
Hearts: coupon squats
Face cards: 10 cockroaches IC
Jokers: mosey lap around the church
End in COT
Location: Gridlock
Date: 2021-09-23
Weather: Low 50s – chilly, bit nipply
Q: Wally World
PAX: 10 – Wally World, Thin Mint, Geppetto, Showcase Showdown, Sous Vide, Lansbury, Steve-O, Muck, Red Flanders, Raquel
Warm-O-Rama
Various stretching
Tha Thang
Ran the loop (2.4 miles) & stopped 10 times to do 10 squats, 10 mericans, and 10 big boy sit-ups.
This was inspired by Count Chocula’s morning workout of 100 squats, 100 mericans & 100 big boy sit-ups (as reported by Linc).
End in COT
Location: Paddock
Date: 2021-09-15
Weather: Cool, just a splash of rain
Q: Wally World
PAX: 4 – Wally World, Sous Vide, Boo Boo, Weird Science
Warm-O-Rama
10 minutes of stretching
Tha Thang
Decided to do a recovery ruck due to Sous Vide’s ridiculous workout yesterday. Rucked to the shelter up the road, stopped and did a few exercises:
– squats
– overhead press
– curls
– chest press
– Saturday nights
– dips
Rucked back to the parking lot.
End in COT
Location: Gridlock
Date: 2021-09-07
Weather: Low 60s – PERFECT
Q: Wally World
PAX: 14 – Wally World, Sous Vide, Santa’s Little Helper, Oshag, Axeman, Muck, Showcase Showdown, Bandwagon, Possum, Nurse Joy, Farva (Lex), Incognito, Steve-O, Boo Boo
Warm-O-Rama
Various stretching – very important when working with the elderly
Tha Thang
Grouped up on the tennis courts. We would do an ab exercise IC – then mosey to the upper tennis courts & group up again. We would then do an arm or leg exercise IC, then mosey back to the lower tennis courts.
Some of the exercises we did:
– Cockroaches
– Dead bugs
– Box cutters
– Reverse sit-ups
– Crunches
– Crunch extenders
– Australian push-ups
– American hammers
– Copperhead mericans
– Pulse squats
– Carolina dry docks
– Monkey humpers
– Plank arm raises
– Lunges
– Narrow grip mericans
– Leg lifts
All jokes aside, these old guys kick butt.
End in COT
Location: Paddock
Date: 2021-08-25
Weather: Humid
Q: Wally World
PAX: 5 – Wally World, Whitewall, Boo Boo, Showcase Showdown, Thin Mint
Warm-O-Rama
Various stretching
Tha Thang
We did 11s – a workout where you have 2 different exercises. On one side, you’ll do 10 reps of one exercise, then 1 of the other. Then you go to 9 of one exercise, and 2 of the other. Total reps should always add up to 11.
At the top of the big hill, we started with 10 overhead press, 10 curls, & 10 chest press – all with ruck/weight. We then moseyed to the bottom of the hill, where we did 1 cockroach, 1 big boy sit-up, & 1 American Hammer (2 is 1). We then moseyed up to the top of the hill and repeated but switched rep count to 9 at the top & 2 at the bottom. We continued this pattern until we got to 1 rep at the top and 10 at the bottom.
End in COT
Location: Foxhole
Date: 2021-08-21
Weather: Low to mid 70s
Q: Wally World
PAX: 3 – Wally World, Animal Style, Fergie
Warm-O-Rama
Lots of stretching
Tha Thang
Station work, timing was determined by the person doing the tire flips. Once they finished, we rotated stations.
Round 1:
7 tire flips down, 7 tire flips back
Cockroaches: AMRAP
Chest press: AMRAP with coupon
Round 2:
7 tire flips down, 7 tire flips back
Squats: AMRAP no coupon
Straight leg BB sit-ups: AMRAP
Round 3:
7 tire flips down, 7 tire flips back
Mercans: AMRAP
Lunges: AMRAP alternating legs
Round 4:
7 tire flips down, 7 tire flips backAmerican hammers: AMRAP
Plank: until tire flip is done
Round 5:
7 tire flips down, 7 tire flips back
Straight leg dead lift: AMRAP with coupon
Deadbugs: AMRAP alternating hand/foot
Round 6:
7 tire flips down, 7 tire flips back
Overhead press: AMRAP
Bobby Hurleys: AMRAP
Round 7:
7 tire flips down, 7 tire flips back
Crunch extenders: AMRAP
Curls: AMRAP
End in COT
Location: Gridlock
Date: 2021-08-17
Q: Wally World
Warm-O-Rama
Various stretching
25 cockroaches IC
Tha Thang
Q had a totally normal deck of cards. Whatever card flipped over determined the exercise and rep count. After each joker, we switched up the exercises.
❤️ – merkins
♠️ – overhead press
♣️ – curls
♦️ – squat
Face cards – chest press
1st joker – run down the parking lot hill, jail break back
❤️ – lunges w/ coupon overhead (1 is 1)
♠️ – straight leg dead lift
♣️ – dead bugs (2 is 1)
♦️ – tricep extension
Face cards – 5 man makers
2nd joker – jog to bottom of hill and Bernie back
❤️ – flutter kicks w/ coupon overhead (2 is 1)
♠️ – bent over rows
♣️ – kettle bell swings
♦️ – mountain climbers
Face cards – 5 Catalina wine mixers
3rd joker – 50 side straddle hops IC
❤️ – big boy sit-ups
♠️ – coupon front raises
♣️ – thrusters
♦️ – flying squirrels
Face cards – 5 jello makers
End in COT
Location: Gridlock
Date: 2021-08-17
Weather: Temperature was nice but 99% humidity wasn’t
Q: Wally World
PAX: 12 – Wally World, Sous Vide, Oshag, Boo Boo, Steveo, Incognito, Thin Mint, Farva, Showcase Showdown, Nurse Joy, Bagman, Santa’s Little Helper
Warm-O-Rama
Various stretching
25 cockroaches IC
Tha Thang
Q had a totally normal deck of cards. Whatever card flipped over determined the exercise and rep count. After each joker, we switched up the exercises.
❤️ – merkins
♠️ – overhead press
♣️ – curls
♦️ – squat
Face cards – chest press
1st joker – run down the parking lot hill, jail break back
❤️ – lunges w/ coupon overhead (1 is 1)
♠️ – straight leg dead lift
♣️ – dead bugs (2 is 1)
♦️ – tricep extension
Face cards – 5 man makers
2nd joker – jog to bottom of hill and Bernie back
❤️ – flutter kicks w/ coupon overhead (2 is 1)
♠️ – bent over rows
♣️ – kettle bell swings
♦️ – mountain climbers
Face cards – 5 Catalina wine mixers
3rd joker – 50 side straddle hops IC
❤️ – big boy sit-ups
♠️ – coupon front raises
♣️ – thrusters
♦️ – flying squirrels
Face cards – 5 jello makers
To reiterate, it was a totally normal deck of cards, nothing weird about it. If you want the sweet Taylor Swift playlist, message me on slack.
End in COT
Location: Gridlock
Date: 2021-08-05
Weather: Beautiful, high 60s
Q: Wally World
PAX: 8 – Wally World, Sous Vide, Thin Mint, Showcase Showdown, Steveo, Axeman, Muck, Nurse Joy
Warm-O-Rama
Various stretching
Tha Thang
Ascending Mercans Burpees: 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
10 wide grip burpees
20 American hammers IC
10 star jump burpees
20 crunch extenders
10 regular plain old burpees
1 min Al Gore & 1 min plank
Finished with a full circle of Mary exercises.
End in COT
Location: Gridlock
Date: 2021-08-03
Weather: Perfect, mid 60s
Q: Wally World
PAX: 12 – Wally World, Muck, Steveo, Bandwagon, Boo Boo, Sous Vide, Thin Mint, Showcase Showdown, Bagman, Nurse Joy, Incognito, Axeman
Warm-O-Rama
Various stretching
Mosey to the tennis courts
Tha Thang
At the gap before/between each new court, do reps of the listed exercise, do the other exercise for the length of the court until the next gap. Once you reach the end, do 3 group exercises.
– Cockroaches IC, Jack in the box squat jumps IC, LBCs IC
2. Lunge walk, 10 squats
– Deadbugs IC, leg lifts IC, reverse sit-ups IC
3. Crab walk, 10 big boy sit-ups
– Deadbugs IC, glute bridges IC, box cutters IC
Welcome Steveo!
End in COT
Location: Gridlock
Date: 2021-07-20
Weather: 69° (giggity) with a nice helping of humidity
Q: Wally World
PAX: 10 – Lansbury, Wally World, Showcase Showdown, Zebra, Thin Mint, Sous Vide, Oshag, Incognito, Muck, Axeman
Warm-O-Rama
Various stretching, moseyed to the tennis courts
Tha Thang
Start on one end of the tennis courts. The gap between each tennis court is the next rung. We do 20 reps of each exercise, but as you go up the ladder you do 10, and on your way back you do the other 10. At each new rung, you do the full 20. For example, if you were on the 3rd rung, you would do 10 squats, 10 LBCs, 10 merkins, and 20 gas pumps, then 10 merkins, 10 LBCs, & 10 squats.
Base rung: Squats
1: LBCs
2: Merkins
3: Gas pumps
4: Lunges
5: Shoulder taps
6: Cockroaches (4 count like IC)
7: Jack in the box squat jumps
8: 10 Catalina wine mixers & 10 burpees
End in COT
Location: Paddock
Date: 2021-07-14
Weather: Perfect but a little humid
Q: Wally World
PAX: 5 – Wally World, Lansbury, Boo Boo, Thin Mint, Showcase Showdown
Warm-O-Rama
Various stretching
Tha Thang
Complete the circuit, then do one of the exercises after the circuit, then repeato into the circuit.
Circuit:
5 pull-ups
10 burpees
15 jump squats
20 LBCs
25 merkins
Exercises after each circuit:
1. 20 Dead bugs in cadence
2. 20 copperhead squats IC
3. 1 minute plank
4. 10 Arods IC
6. 15x 2 lunges 1 squat IC
Finished with a few minutes of merry:
1. Australian push-ups
2. Cockroaches
3. Nolan Ryan’s
4. Barre 3-point toe touch leg lifts – led of course by Lansbury
End in COT
Location: Gridlock
Date: 2021-06-29
Weather: Perfect
Q: Wally World
PAX: 8 – Wally World, Incognito, Muck, Possum, Raquel, Sous Vide, Lansbury, Boo Boo
Warm-O-Rama
Assorted stretching
Tha Thang
Moseyed to the lower tennis courts.
We did an ab exercise in cadence, then ran a stair lap.
I don’t remember all the exercises, but I know Lansbury made us do barre…
The skunks that live/hide under the stairs showed up again. A baby skunk nearly gave me a heart attack as we were running up the stairs.
End in COT
Location: Gridlock
Date: 2021-06-24
Weather: Mid 60s
Q: Wally World
PAX: 6 – Wally World, Ollie, Sous Vide, Possum, Incognito, Nurse Joy
Warm-O-Rama
Assorted stretching, mosey to the shelter by the playground
Tha Thang
22 reps of each exercise. Did a ladder routine, where you do exercise 1, run to the road, do exercise 1 & 2, run to the road, do exercises 1, 2, & 3, etc.
1st exercise: LBCs
2nd exercise: Squats
3rd exercise: Push-ups
4th exercise: Crunch extenders
5th exercise: Lunges (1 is 1)
6th exercise: Dips
7th exercise: American hammers (2 is 1)
8th exercise: Monkey humpers
Oshag said to make this a memorable workout because it is Possum’s last one for awhile, so I tried to do just that by playing Taylor Swift’s song “22” on repeat the whole time.
End in COT
Location: Paddock
Date: 2021-06-23
Weather: Low 50s
Q: Wally World
PAX: 3 – Boo Boo, Wally World, Sous Vide
Warm-O-Rama
Various stretching – mostly focused on legs
Tha Thang
Jogged around paddock, stopping at various points to do exercises, such as mericans, squats, deadbugs, etc.
Did some exercises at the shelter:
– Pull-ups
– Bench squats
– Dragonflies
– Picnic table shoulder press
– Dips
– Hanging knee raises
Finished with some ab work in the parking lot:
– Snow angels
– Reverse sit-ups
End in COT
Location: Foxhole
Date: 2021-05-29
Weather: Mid 40’s…not the greatest
Q: Wally World
PAX: 4 – Sparky, Wally World, Splash Down, Animal Style
Warm-O-Rama
Miscellaneous stretching
SSH (IC)
Copperhead squats (IC)
Cockroaches (IC)
Big boy sit-ups (IC)
Reverse big boy sit-ups (IC)
Tha Thang
Grabbed one coupon per PAX, lined up on the horizontal lines of the parking lot. We did murder bunnies across the parking lot. Once we reached the next horizontal line of the parking spaces, we stopped and did 20 pushups. Then more murder bunnies until the next line, then we did 20 chest press, then more murder bunnies until the final line where we did 20 shoulder press. We then grouped up and did 3 ab exercises IC. Then, we did the same thing on the way back to the starting point. We then did 3 more ab exercises IC. Then, instead of doing murder bunnies in between the lines, we rifle carried the coupon. At the lines, we did 10 coupon overhead squats, 20 curls, and 20 push-ups. We then did another round of 4 PAX chosen ab exercises, then did the same rifle carry and exercises on the way back. Once back, we did a quick mosey around the church, then did 4 more PAX led ab exercises. Next, we did a coupon suitcase carry between the lines, starting with your right arm, then switching to left at the first line, then switching to rifle carry at the second line. At each line we did single arm coupon rows, and at the final line we did normal coupon rows. We then did 20 SSH IC, put the coupons back, and moseyed to the flag.
We had one down range PAX, Brown Water, from Louisville.
End in COT
Location: Gridlock
Date: 2021-05-25
Weather: 64 degrees, perfect!
Q: Wally World
PAX: 14 – Wally World, Oshag, Sous Vide, Lansbury, Nurse Joy, Sparky, Raquel, Ping, Boo Boo, Muck, Possum, Dr. Brown, Incognito, Axeman
Warm-O-Rama
Various stretching…our PAX as of late have been cutting it real close to the 5:30 start time, so we stretched for a bit until all of them were ready.
Tha Thang
Moseyed to the lower level tennis courts. We circled up and did an ab exercise in cadence, then did a stair lap, going all the way around the concession building near the football field. Most rep counts on the ab exercises were between 20-30.
Full body deadbugs (henceforth named ‘Cockroaches’ courtesy of White Wall)
Big boy situps
Opposite arm & leg deadbugs
Same arm & leg deadbugs
Reverse big boy situps
LBCs
American Hammers
Flutter kicks
Australian push ups
Cross body mountain climbers
Welcome to the FNG Dr. Brown!
End in COT
Location: Paddock
Date: 2021-05-21
Weather: 64 degrees – amazing!
Q: Wally World
PAX: 3 – Wally World, Whitewall, Herbie
Warm-O-Rama
Various stretching to try and loosen our sore muscles from Boo Boo’s recent beatdowns…
Tha Thang
Gathered at the top of the hill in front of the circle. We would do an ab exercise of various rep counts (typically 20-25) then mosey to the bottom of the hill and back. We switched it up a bit this time by doing a Bernie back up the hill every other time. All ab exercises were done in cadence.
Ab exercises:
Dead bugs (alternate hand/foot)
Big boy situps
LBCs
Reverse big boy situps
Flutter kicks
Full body dead bugs (named Cockroaches by White Wall)
Freddie Mercury’s
2 minute plank
I might have missed a few…this was spur of the moment since Lansbury was a no-show for his Q 🙁
Prayers for businesses, that they can not only find willing workers but capable ones!
End in COT
Location: Paddock
Date: 2021-05-12
Weather: Low to mid 40’s, a bit breezy as always
Q: Wally World
PAX: 4 – Wally World, Boo Boo, Whitewall, Sous Vide
Warm-O-Rama
Various arm & leg stretches
Tha Thang
We started at the circle at the top of the hill. Did one ab exercise in cadence, then ran to the bottom of the hill and back up. I don’t remember all of the rep counts we did, but ab exercises are listed below (hopefully I remember all of them):
Prayers for all the businesses that are having a hard time finding workers.
End in COT
Location: Gridlock
Date: 2020-04-20
Weather: Cool and crisp – high 40s low 50s? Idk, warm enough to start with a sweatshirt but then go short sleeve
Q: Wally World
PAX: 8 – Wally World, Lansbury, Muck, Nurse Joy, Boo Boo, Possum, Sous Vide, Incognito
Warm-O-Rama
Random assortment of stretches:
Michael Phelps
Seated glute stretch
Pigeon stretch
Plank stretches
Overhead tricep
Mosey to the lower tennis courts
Tha Thang
The far side of each tennis court was considered a rung in our ladder. We treated it like a suicide ladder, going up 1 rung, then back, then up 2 rungs, and back, and so forth to the last rung. At each rung you do a total of 20 reps, however you do 10 on your way there, 10 on the way back as your travel up the ladder. The last rung of each suicide is the full 20 reps.
Base rung: SSH
1: Squats
2: Merkins
3: LBCs
4: Lunges
5: Shoulder taps (2 is 1)
6: Dead bugs (IC)
7: Jack in the box squat jumps
8: 10 Catalina wine mixers & 10 burpees
We only made it to the top of the last rung, didn’t have enough time to make it back to the base. We will do better next time 💪🏽
End in COT
Location: Paddock
Date: 2021-04-09
Weather: Clear and cool – high 50s
Q: Wally World
PAX: 4 – Wally World, Whitewall, Lincoln Log, Weird Science
Warm-O-Rama
Michael Phelps
Overhead tricep stretch
Low squat stretch
Seated glute stretch
Runner stretch
Tha Thang
❤️ – merkins
♠️ – overhead press
♣️ – curls
♦️ – squat
Face cards – chest press
1st joker – mosey around the parking lot (side with recycling dumpster)
❤️ – lunges w/ coupon overhead (1 is 1)
♠️ – straight leg dead lift
♣️ – dead bugs (2 is 1)
♦️ – tricep extension
Face cards – 5 man makers
2nd joker – mosey around the parking lot (the other side)
❤️ – flutter kicks w/ coupon overhead (2 is 1)
♠️ – bent over rows
♣️ – kettle bell swings
♦️ – mountain climbers
Face cards – 5 Catalina wine mixers
3rd joker – mosey down the hill to the road, jailbreak back
❤️ – big boy sit-ups
♠️ – coupon front raises
♣️ – thrusters
♦️ – flying squirrels
Face cards – 5 jello makers
4th joker – 15 dead bugs IC
White Wall kept accusing me of stacking the deck…my honor and integrity is hurt by such accusations!
End in COT
Location: Gridlock
Date: 2021-03-27
Weather: Cool & crisp – high 40s
Q: Wally World
PAX: 7 – Wally World, Oshag, Possum, Toto, Radio, Axeman, Hertz
Warm-O-Rama
Michael Phelps
Overhead tricep
Runner stretch
Pigeon stretch
Downward dog
SSH – IC
Tha Thang
Started with a set of exercises based on the suit of the card drawn. After each joker, we moved on to the next set of exercises.
❤️ – merkins
♠️ – overhead press
♣️ – curls
♦️ – squat
Face cards – chest press
1st joker – jail break to the scoreboard and back
❤️ – lunges w/ coupon overhead (1 is 1)
♠️ – straight leg dead lift
♣️ – dead bugs (2 is 1)
♦️ – tricep extension
Face cards – 5 man makers
2nd joker – jog to bottom of hill and Bernie back
❤️ – flutter kicks w/ coupon overhead (2 is 1)
♠️ – bent over rows
♣️ – kettle bell swings
♦️ – mountain climbers (2 is 1)
Face cards – 5 Catalina wine mixers
3rd joker – 30 SSH IC
❤️ – big boy sit-ups
♠️ – coupon front raises
♣️ – thrusters
♦️ – flying squirrels
Face cards – 5 jello makers
4th joker – stair laps by the tennis courts until time is up
Moseyed back to the parking lot and finished with 10 Sphinx merkins and 20 dead bugs IC.
I bought this deck brand new, but weirdly there seemed to be no aces, 2s or 3s and there seemed to be a couple extra face cards…
End in COT
Location: Gridlock
Date: 2021-03-16
Weather: Pretty warm, 40-50°
Q: Wally World
PAX: 8 – Wally World, Sous Vide, Boo Boo, Possum, Toto, Incognito, Muck, Raquel
Warm-O-Rama
Assorted arm stretches
Runner stretches
Calf stretches
Pigeon stretches
Quad stretch
Mosey around the big parking lot
Tha Thang
“Suck” burpees: 1 push-up 1st burpee, 2 push-ups 2nd burpee…increasing up to 10
25 copperhead squats IC
10 plank jack burpees
25 big boy sit-ups
10 Catalina wine mixer burpees
20 dead bugs IC
10 hand release burpees
20 jello makers
10 wide grip burpees
20 American hammers IC
10 star jump burpees
25 toe touches
10 regular plain old burpees
1 min Al Gore & 1 min plank
7 rounds of Merry:
Big boy sit-ups
Mountain climbers
Reverse grip push-ups
Ice skaters
Kick throughs
Dolly IC
Windshield wipers
End in COT
Location: Paddock
Date: 2021-03-12
Weather: Rainy, somewhere in the high 40s
Q: Wally World
PAX: 2 – Wally World, Weird Science
Warm-O-Rama
Rucked for 15-20 minutes. Did 25 squats & 20 merkins at the halfway point.
Tha Thang
Did an assortment of exercises under the shelter:
Hang as long as you can from the rafter
30 bench squats
25 merkins
20 curls
15 shoulder press
10 burpees
5 pull-ups
25 big boy situps
20 leg extenders with ruck held above
20 dead bugs (10 each side, opposite hand opposite foot)
20 wide grip merkins
20 single leg squat/lunges (10 each leg – one leg on picnic table – Weird Science called these ‘Squnges’)
1:30 minute plank
45 second Al Gore
20 incline merkins
20 bench squats
I probably missed some thangs – as you might be able to tell, this was a spur of the moment Q…
Prayers of healing for Sous Vide’s father, Boo Boo’s mother in-law, Possum, Boo Boo’s acid reflux. Prayers for our F3 brothers who haven’t been out in awhile – hopefully we will see them back as weather gets warmer!
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Location: Gridlock
Date: 2021-02-22
Weather: Rainy but relatively warm
Q: Wally World
PAX: 5 – Wally World, Sous Vide, Incognito, Muck, Possum
Warm-O-Rama
Did some hamstring stretches & overhead tricep stretch
Tha Thang
Pretty much just rucked. Took the main road since the normal path is complete slush/ice. We stopped twice to do:
Welcome back Possum!
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Location: Paddock
Date: 2021-02-19
Weather: Warm enough that White Wall came out, so it wasn’t that bad!
Q: Wally World
PAX: 3 – Wally World, Whitewall, Weird Science
Warm-O-Rama
Jogged around the parking lot.
Side straddle hops (in cadence)
Down dog
Pigeon stretch on both sides
Upward dog
Overhead tricep
Tha Thang
Used ruck/ruck plate to do some exercises:
Round 1:
– 20 chest press
– 20 squats
– 20 big boy situps
– Briefcase carry ruck/ruck plate to other side of parking lot (long ways) and back. Switch hands halfway.
Round 2 (Whitewall chose):
– 25 curls
– 25 shoulder press
– 25 overhead tricep press
– 15 flutter kicks while holding ruck plate above you (in cadence)
– Rifle carry ruck/ruck plate to other side of parking lot, “steering wheel” carry back
Round 3 (Weird Science chose):
– 25 chest press
– 25 squats
– 25 curls
– 15 dead bugs (in cadence)
– Lunge walk to the other side of the parking lot, high skip back
Finished with a 15ish minute ruck.
End in COT
Location: Gridlock
Date: 2021-02-13
Weather: Sunny and 75! Bet it wasn’t that nice at Foxhole
Q: Wally World
PAX: 7 – Wally World, Sous Vide, Toto, Oshag, Muck, Incognito, Raquel
Warm-O-Rama
Moseyed to the shelter near the playground.
15 side straddle hope (in cadence)
Downward dog
Pigeon stretch both legs
Downward dog
Upward dog
Arm circles
Michael phelps
Tha Thang
The goal was to do 8 sets of 8 exercises of 8 reps.
We got through 7.
Exercises:
1. Pull-ups
2. Jello-makers (2 lunges 1 squat)
3. Burpees
4. Crunch extenders
5. Bobby Hurleys
6. Big boy sit-ups
7. Merkins
8. Nolan Ryan’s
After each set, PAX was asked a chess trivia question. The total amount of wrong answers would determine the punishment.
Trivia questions:
1. How many squares are on a chess board? ✅
2. Which color makes the first move in chess? ✅
3. What is the system used for identifying squares on the chess board? ✅
4. What is the order of the back row pieces for white? ❌
5. Who is the #1 ranked chess player in the world currently? ❌
6. What is the en passant rule? ❌
7. What is it called when your move is considered a big mistake? ❌
8. What is the title given to the top level of chess players? ✅
PAX missed 4 questions, so we finished with 4 Catalina wine mixers and a 4 minute plank.
Moseyed back to the parking lot.
PAX got 4/8 questions right, aka 50%. This is passing at LCA, right?
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Location: Gridlock
Date: 2021-02-09
Weather: Somewhere in the 30s. Little windy, little sleet
Q: Wally World
PAX: 4 – Wally World, Muck, Sous Vide, Boo Boo
Warm-O-Rama
Moseyed over to the shelter by the playground.
At the shelter:
Michael Phelps
Hamstring stretch
Side straddle hops (in cadence)
Tha Thang
We did a circuit (total of 5 times):
5 pull-ups
10 burpees
15 jump squats
20 LBCs
25 merkins
Exercises after each circuit:
Mosey to the road and back then a group exercise.
1. 20 Dead bugs in cadence
2. 20 copperhead squats in cadence
3. 1 minute plank
4. 10 J Los in cadence
5. 15x 2 lunges 1 squat (line up in parking lot)
Finished with 3 minutes of merry:
10 snow angels in cadence
50 mountain climbers
25 big boy sit-ups
Moseyed back to the flag.
Praise for Possum and Radio’s COVID recovery.
Prayers for Sous Vide’s father in law and Boo Boo’s mother in law in their battle with cancer.
Prayers for Luis Bueno’s family. He was a staff member at LCA who passed away unexpectedly this past weekend.
End in COT
Location: Gridlock
Date: 2020-12-22
Weather: Cold, but the type of cold where it’s not that bad once you get moving.
Q: Wally World
PAX: 7 – Possum, Wally World, Sous Vide, Muck, Radio, Boo Boo, Raquel
Warm-O-Rama
Michael phelps
Straight-leg hamstring stretch
Down dog
Up dog
Right foot to right hand (in plank position)
Move right leg underneath body into pigeon stretch
Do same stretches on the left side
Overhead and across body arm stretches
Tha Thang
Diego/Dora (not sure which this would be categorized as)
Partnered up, one partner starts on the exercise reps while the other did a lap around the parking lot. The partner doing the exercise does as many reps as they can until their partner gets back from running, then they switch. The reps each partner does should add up to the total rep count for each exercise.
Exercise 1: Burpees – 50 reps
Exercise 2: Jump squats – 100 reps
Exercise 3: Mericans – 150 reps
Exercise 4: Plank jacks – 200 reps
Exercise 5: Bicycles – 250 reps
Exercise 6: LBCs – 300 reps
Finished with a mosey around the parking lot and some light stretching.
There is a very loose connection between this workout and honoring the late Diego Maradona…primarily in the fact that the name of this type of workout is a Diego. No other connections could be found.
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Location: Gridlock
Date: 2020-12-10
Weather: Somewhere between 30 and 40 degrees
Q: Wally World
PAX: 16 – Wally World, Splash Down, Oshag, Sous Vide, Raquel, Radio, Toto, Sushi, Axeman, Mister Slate, Muck, Animal Style, Possum, Purple Rain, Pom Pom, Zebra
Warm-O-Rama
Jogged to the shelter near the playground.
Michael Phelps
Overhead tricep stretch
Grass grabbers
Straight leg hanging stretch
Tha Thang
Every exercise was 22 reps. First set includes exercise 1 then a jog to the middle of the parking lot and back. Second set includes exercises 1 & 2 then a jog to the middle of the parking lot and back. Third set includes exercises 1, 2 & 3 then a jog to the middle of the parking lot and back. You get the idea. We went to the ninth set.
Exercise 1: LBCs
Exercise 2: Squats
Exercise 3: Pushups
Exercise 4: Crunch extenders
Exercise 5: Lunges (1 is 1 so 11 on each leg)
Exercise 6: Dips
Exercise 7: American hammers
Exercise 8: Monkey humpers
Exercise 9: Burpees
Jogged back to the parking lot and finished with a 1 minute plank.
There was some technical difficulty with the playlist this morning, so Taylor Swift’s hit song “22” played over and over…and over again for the whole workout.
End in COT
Location: Gridlock
Date: 2020-12-01
Weather: Winter wonderland
Q: Wally World
PAX: 10 – Sous Vide, Possum, Axeman, Muck, Toto, Incognito, Boo Boo, Animal Style, Raquel, Mister Slate, Wally World
Warm-O-Rama
Moseyed up to the coupons and carried 1 per person to the basketball courts
Michael Phelps
Overhead arm/tricep stretch
Grass Grabbers – in cadence
Tha Thang
Each set included 15 reps, 10 reps, 5 reps, 10 reps, and 15 reps of each exercise. In between each set of reps, we did 5 I’m-a-stars.
Set #1:
Hand release ‘Mericans
Straight leg dead lifts (with coupon)
Big boy sit-ups (straight leg)
Set #2:
Curls (with coupon)
Pause squats (no coupon)
Gas pumpers
Set #3:
Overhead press (with coupon)
Lunges (2 is 1, no coupon)
Crunch extenders (with coupon)
Took the coupons back to the bleachers and moseyed back to the parking lot.
Finished with 1 minute of Al Gore.
It was a beautiful, snowy morning to workout with the PAX. Thanks to everyone who braved the cold weather!
End in COT
Location: Gridlock
Date: 2020-10-22
Weather: Mid 60s
Q: Wally World
PAX: 14 – Purple Rain, Wally World, Zebra, Sous Vide, Oshag, Possum, Lincoln Log, Lansbury, Splash Down, Axeman, Animal Style, Muck, Raquel, Ollie
Warm-O-Rama
Michael Phelps
Overhead tricep stretch
Abegotas?
Down dog
Left & right leg pigeon stretch
Tha Thang
Triangles/Pyramids: each set of exercises involves 5 reps, then 10 reps, then 15 reps, then 10 reps, then 5 reps. After each set of reps, there is a set of 5 reps of a different exercise.
First workout:
Chest press with coupon
Straight leg deadlift with coupon
Gas pumpers
In between sets exercise: 5 Catalina wine mixers
Second workout:
Curls
Lunges (2 is 1)
Bicycles (2 is 1)
In between sets exercise: 5 no surrenders
Third workout:
Push-ups with rotation (1 is 1 at Oshag’s request)
Pause squats with coupon
Crunch extenders with coupon
In between sets exercise: 5 man makers
There was a bit of drama this fine morning of my VQ. The PAX turned into a pitchfork wielding angry mob after accusations of disrespect, tardiness, and dissent were lobbed against Oshag. The bloodthirsty PAX called for burpees as punishment, but I, the benevolent and merciful VQ, did not give in to their wishes. Knowledge of 100 burpees in Oshag’s future stayed my hand, and the morning ended in a relatively peaceful manner.
End in COT
