Author: White Wall

Location: Paddock
Date: 2021-07-30
Weather: Muggy and foggy

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Quick stretches then move on

Tha Thang
Decided to scrap the scheduled beatdown since this was a solo beatdown. Hate running anyway. Grab the ruck and set off.

2 mile ruck stopping for work

25 mercans with ruck
30 squats with ruck
30 curls
30 overhead press
30 step back lunges
25 mercans with ruck
30 squats with ruck
30 curls
30 overhead press

End in COT

Location: Paddock
Date: 2021-07-09
Weather: Slight drizzle random, otherwise very muggy

Q: Whitewall
PAX: 6 – Thin Mint, Whitewall, Showcase Showdown, Sunshine (DR), Zebra, Lansbury

Warm-O-Rama
Also included in Pax is Sandbar (DR from New Orleans). Wonderful to have so many new faces meet us in the gloom for some work. Quick stretching to get going.
Arm cirlces
Phelps
SSH
Copperhead Squats

Tha Thang
When the Q is just throwing it together…go with a Dora

Split into teams. Total # of reps on one end per team while the other runs the length of the lot, does 3 burpees, returns to swap out

100 mercans
200 squats
300 LBCs
400 overhead claps

Sunshine reminded YHC that the plank is really a great…non-running workout. Agreed but wall sits are so much better.
5 minute wall sit with a 30 sec break in the middle

Finish with 6 minutes of Mary, which is where SS introduced us to the exercise The Shart! While sitting Al Gore, do small arm circles in cadence. This one will get recycled strictly because it’s funny

Great to spend time in the gloom with High Impact Men! Go out and do work!!

End in COT

Location: Paddock
Date: 2021-05-14
Weather: It’s always good in the gloom

Q: Whitewall
PAX: 2 – Whitewall, Raquel

Warm-O-Rama
Quick leg and arm stretches

Tha Thang
Decided since there was 2 Pax to start in on a ruck with some work. The mumbleruck was strong in the gloom and YHC was beatdown from a long week so we skipped the work and just went at a solid pace for 2.4 miles.

Did stumble upon approximately 3200 RVs and a setup for what we know to be sheepdog trials but seems way more interesting to picture these fine folks as something fresh out of the flick “Best in Show”

The time spent in the gloom with brothers is irreplaceable and appreciated, especially on the days that things seem to be getting too heavy. Prayers for our country getting back to “normal” and finding peace

End in COT

Location: Birds Nest
Date: 2021-05-17
Weather: 60

Q: Whitewall
PAX: 2 – Boo Boo, Whitewall

Warm-O-Rama
No warm o rama

Tha Thang
Mumbleruck for duration

End in COT

Location: Paddock
Date: 2021-05-07
Weather: Little cool but dry and above freezing so it’s just right

Q: Whitewall
PAX: 3 – Lincoln Log, Wally World, Whitewall

Warm-O-Rama
Quick warmup with SSH, Michael Phelps, arm circles, squat work

Tha Thang
YHC has decided to aspire to some new fitness goals. One of which is going to be 100 mercans per day…everyday…so today the beatdown would cover that goal for the day.

Using the 2 parking lots as well as the hill leading up to the lot, which forms a T, at each end work would be done. In the middle of the T is an island. Everytime we made it to the island there would be 10 mercans.

The first 3 rounds had 30 curls at point 1, 30 air squats at point 2 and 20 BBS at the bottom of the hill.

The last 2 rounds had 10 clean and press at point 1, 10 mountain climbers (2=1) at point 2 and 50 LBCs at the bottom of the hill.

All totaled in the middle island was 150 mercans.

Wally World was so kind to point out the noise that came from YHC at the bottom of each mercan was in fact not a shoulder pop but a gut smacking the ground. There is plenty of room for improvement with these new fitness goals. WhiteWall beach bod is in effect for 2021!

End in COT

Location: Paddock
Date: 2021-04-23
Weather: Too cold for the end of April

Q: Whitewall
PAX: 2 – Whitewall, Weird Science

Warm-O-Rama
None

Tha Thang
Mumbleruck.

We missed Duggar!

End in COT

Location: Paddock
Date: 2021-04-16
Weather: Clear and not windy but cold…why is it cold again?

Q: Whitewall
PAX: 3 – Whitewall, Wally World, Weird Science

Warm-O-Rama
We could pretend like we properly warmed up but…

Tha Thang
Wally World started grumbling about Zebra’s Q the day before and how sore his shoulders were so YHC should have completely changed up the beatdown right??? Nope

Start off on a nice easy ruck except every 90 seconds we stop for work as follows

40 curls
40 overhead press
5 man makers
20 big boys with ruck
20 thrusters
30 squats with ruck
Make the turn
40 curls
40 overhead press
5 man makers
20 big boys with ruck
20 thrusters
30 squats with ruck

Covered about 1.5 miles

That should sufficiently work out the soreness from the prior day. You’re welcome Wally World

End in COT

Location: Paddock
Date: 2021-03-26
Weather: Wind turbine…but not cold so it works

Q: Whitewall
PAX: 3 – Wally World, Whitewall, Weird Science

Warm-O-Rama
Some mumble stretching to hit arms, legs, hips and ankles

Tha Thang
First round was 25 mercans with a run around the lot…avoiding the random folks out paper recycling before the sun comes up cause why wouldn’t you. Repeat 4 times leading to 100 mercans total

Grab ruck and set off for a 1.75 mile ruck with stops for 25 squats, 25 overhead press, 20 Thrusters, 25 overhead press

End in COT

Location: Paddock
Date: 2021-03-05
Weather: Cold. Is it ever not cold?

Q: Whitewall
PAX: 5 – Oshag, Weird Science, Whitewall, Wally World, Santa’s Little Helper

Warm-O-Rama
Some quick stretches while we wait on Oshag and Santa’s Little Helper
Micheal Phelps
Arm circles
Arm pulls overhead and across the chest
SSH
Copperhead Squats
Quick mosey around the lot

Tha Thang
Using rucks for coupons we start at the top of the hill. Weighted work at the top with a jog down for body weight work then jog back up the hill for the following
30 curls
10 burpees
30 Front rack squats
25 mercans
25 Weight overhead flutters 2 as 1
25 Big Boys
30 overhead press
100 overhead claps
30 bent over rows

That hill is a bag of suck by the time you get halfway thru

Almost a mile ruck to finish so we could gripe about how crappy Covid is and how we long for the days of normalcy.

Prayers for those going thru it, the Healthcare workers, first responders, teachers and essential folks that have to grind everyday

End in COT

Location: Paddock
Date: 2021-02-26
Weather: Low 30s with a normal Paddock wind

Q: Whitewall
PAX: 2 – Whitewall, Weird Science

Warm-O-Rama
Stood in place waiting for the Q to arrive.

Tha Thang
Q never arrived so we jointly decided to ruck away the sadness.

Stopped and did exercises periodically while hoping that every car driving through the AO was our long lost Q.

Discussed how the Q was like Whitewall’s employees who don’t show up when they say they will…

End in COT

Location: Paddock
Date: 2021-01-22
Weather: Chilly but no wind so might as well be beach weather at Paddock

Q: Whitewall
PAX: 5 – Ping, Whitewall, Weird Science, Raquel, Wally World

Warm-O-Rama
Arm Circles
Micheal Phelps
SSH
Copperhead squats
Lunges with stretch at bottom
Merkins

Tha Thang
Just did a little Dora today. Ol’ Dora seems to turn into a real beach in the cold though. Figuring that YHC has been slacking of late and time to kick in that New Year grind…it’s time to smoke out the arms and shoulders. Main station work today done with ruck pack as weight. One day we will grow up like big brother (and much older brother…much much older) Gridlock and have some coupons nearby for these kinds of jobs but we will take the additional weight that comes with the pack.

100 Thrusters (squat to overhead press) while 2nd Pax ran to far end of lot to do 3 burpees and back. Run until work is finished

200 Overhead press and 10 merkins at far end of lot

300 Curls and 10 air squats at far end.

Odd number of Pax meant a slight mod…not any lighter for sure. Team of 3 Pax did 150, 300 and 450

Arms sufficiently smoked we took off for an 8 minute ruck stopping halfway to do 20 weighted squats then back to the lot

There were rumblings amongst the Pax after the beatdown and just heard the name Incognito and the title WGQ mentioned. Incog…do what you want with this info. Not like a challenge has been put down or anything…or has it??

End in COT

Location: Paddock
Date: 2020-12-18
Weather: Cold enough for beard frost

Q: Whitewall
PAX: 2 – Whitewall, Weird Science

Warm-O-Rama
Our fearless leader/Q Duggar had to cement his “Father of the Year” status and take his daughter to volleyball practice. As a result Whitewall and I were left Q less and sad!

To overcome the sadness of our lost “Duggar Time” we decided to see if we could ruck our sadness away. We were successful and after only 10 seconds we were fine and had a great ruck!

Tha Thang
Rucked for 45 minutes

Happy belated birthday to Duggar! You make 60 look good!

End in COT

Location: Paddock
Date: 2020-12-11
Weather: Perfect. Clear and 45. Much warmer than it has been lately.

Q: Whitewall
PAX: 3 – Weird Science, Mister Slate, Whitewall

Warm-O-Rama
Looking for some shoulder activation we did some arm circles, Michael Phelps, overhead claps and some downward dog calf stretch and head thru the window for shoulders then to a good morning to hit the back

Tha Thang
Given the challenge by Boo Boo to respond to the Army beatdown from Wednesday morning, YHC went on a search for some training programs from USA’s fine elite strike force in the Navy Seals. In my search I found that….I’m not positive I can even hang with their warmups. Found some workout schedules to lead into Seal training and decided to go with these, at a serious scaled down version. The training these Warriors go thru is tremendous and though RESPECT is an automatic…seeing the work that is put in, day in and day out, left me in awe. Not sure that my beatdown did enough to even scratch the 45 minute surface I had to work with but I know that we as HIM’s owe them and all servicemen everything we have and YHC intends to pay it back each day with every bead of sweat, every good deed for our community and every lending hand possible for those in need. These men and women lay everything on the line for us and we owe them by being the best versions of ourselves to lead the best Country in the world.

Though RESPECT is earned by all servicemen…..GO NAVY, BEAT ARMY!!!!

Since Seals operate in water pretty heavily there had to be some mods so…

40 yards of crawl bear
20 merkins – rest 30 seconds
25 BBS – rest 30 seconds
6 pull ups – rest 30 seconds
1/2 mile run (all this is scaled heavily from the program)

Back to the top of the lot – each movement is done AMRAP for 2 minutes with 1 minute in between
merkins
BBS
10 pull ups then run to the bottom of the hill

From here it was a Dora with hill sprints
1 or 2 Pax worked at the bottom while the remaining Pax would hill sprint to the top and do variation of

2 tractor tire flips
5 sandbag clean and press
30 ruck plate swings

This was done until work at the bottom of the hill was completed. Since this is a military themed all work was done as a cadence count though silent to each Pax. So each movement count is 2 = 1

100 Mountain Climbers (Sous Vides)
200 Side Straddle Hops
300 LBCs (though we ran out of time @ 100)

“The only easy day was yesterday”

End in COT

Location: Paddock
Date: 2020-11-20
Weather: Nice

Q: Whitewall
PAX: 6 – Whitewall, Oshag, Zebra, Santa’s Little Helper, Weird Science, Duggar

Warm-O-Rama
Put rucks on and started rucking.

Tha Thang
Rucked for 40 minutes.

End in COT

Location: Paddock
Date: 2020-10-23
Weather: 61 and clear

Q: Whitewall
PAX: 3 – Weird Science, Whitewall, Mister Slate

Warm-O-Rama
OYO while catching up. YHC learned while getting a little black ops ruck in that he would be taking over Q responsibilities so a few questions were answered about the location of the infamous Lansbury. We have heard of this individual at Paddock and pretty sure he’s been here before but just can’t seem to remember what he looks like. Oh well….the gloom doesn’t wait so on we go

Tha Thang
Q on the fly turned into a ruck with work. Stopping at what seemed to be random intervals for PT, there was a total of 2 miles of ruck with work as follows all with pack on:

A. 20 merkins
B. 30 air squats
C. 20 walking lunges (10 each leg)
D. 20 merkins, 30 air squats, 20 walking lunges

Back to the lot

25 ruck curls
25 ruck triceps
25 ruck overhead press

Weird Science was just not gonna be satisfied with the Q until we did sufficient bear crawls. Even seemed as though he was begging for it so…..

90 seconds of solid bear crawl until the clock struck 6:15

Enjoying these last mornings of perfect weather before the cold and the gail force winds that always seems to show once it drops below freezing at the Paddock.

End in COT

Location: Paddock
Date: 2020-10-02
Weather: Cool and brisk

Q: Whitewall
PAX: 3 – Whitewall, Lincoln Log, Raquel

Warm-O-Rama
Some easy stretching while waiting to see if our Q was going to show. Bout 5:33 we decide….ruck it

Tha Thang
Mumbleruck for 2.4 miles

End in COT

Location: Paddock
Date: 2020-09-18
Weather: 54 degrees and clear. Perfect for a beatdown

Q: Whitewall
PAX: 4 – Lansbury, Zebra, Raquel, Whitewall

Warm-O-Rama
Quick warmup. OYO leg and arm stretches while mumblechatter. SSH x 20 IC then off to it

Tha Thang
YHC decided that this week’s Iron Pax Challenge looked great and since it can be done at any AO…we jumped in. Slight mod cutting the distance of the runs and flipping the movements from the actual challenge. Pretty simple yet still managed to smoke the arms and legs. Each run was about 250m and the final run about 500m with a total of 300 air squats and 250 merkins

250m run
100 air squats
Run
90 merkins
Run
80 squats
Run
70 merkins
Run
60 squats
Run
50 merkins
Run
40 squats
Run
30 merkins
Run
20 squats
Run
10 merkins
500m run to finish

Will be feeling this one for a few days. Good work men!!

End in COT

Location: Paddock
Date: 2020-09-09
Weather: 63, clear

Q: Whitewall
PAX: 2 – Whitewall, Boo Boo

Warm-O-Rama
Stretch OYO

Tha Thang
Ruck, 10 curls, 15 triceps extensions, ruck, 30 step ups, 15 squats, ruck, 15 merkins, 15 big boys, ruck all the while discussing how some of our coworkers wear emotions on their sleeves and that all of us need to be more gracious in giving grace to others.

End in COT

Location: Paddock
Date: 2020-09-02
Weather: 73, rain

Q: Whitewall
PAX: 2 – Whitewall, Boo Boo

Warm-O-Rama
Stretch OYO

Tha Thang
Mumble-ruck for 45 minutes.

End in COT

Location: Paddock
Date: 2020-07-29
Weather: Cooler but still muggy enough you can cut thru it

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Quick reminder about social distance in these times. YHC picks his spot in the parking lot. No you other men stay over there…a few miles apart…in your bed! Ok good. Let’s go to work

Warmup? Sure. I looked liked Richard Simmons out here for all anyone knew

Tha Thang
Since nobody is here to slow me down…

5 mile ruck stopping for work
1000 weighted merkins
1000 weighted squats

Tell me different amiright!

What’s that?!?! Only Count Chocula could do that workout?

Fine. Since you guys know me, I’ll make it more realistic

2.67 mile ruck stopping every .25 mile for 15 weighted merkins for a total of 150. This was a good bit easier than normal since I’m using Triceratops…I mean Duggars 20 lb plate and Boo Boo isn’t here to bring the ever wonderful bucket of pea gravel that has edges like a Bowie knife

Fine morning for a ruck

End in COT

Location: Paddock
Date: 2020-07-17
Weather: Humid…very humid

Q: Whitewall
PAX: 6 – Lincoln Log, Duggar, Whitewall, Weird Science, Cherub, Lansbury

Warm-O-Rama
We were supposed to warm up?

Tha Thang
Fairly simple today. Everybody brought a ruck with varying weight. In addition there was a 25 lb dumbell, 35 lb kettlebell and 2 – 50 lb sand bags courtesy of Lansbury. We set off on a ruck, stopping every 5 minutes for work and switching off extra weight with 2 guys getting a break each leg between work. In total we covered 1.8 miles with work as follows:

20 merkins
20 mountain climbers
30 air squats
15 merkins
20 air squats
20 lunges
20 air squats
15 merkins
20 air squats
20 lunges
15 merkins
20 air squats
15 merkins
1 minute plank

I think thats all the work but honestly climbing the last hill with 85 lbs on my back might have cause some memory loss.

Enjoying the rucking of late but really happy to be adding some serious weighted beatdowns and look forward to stepping up the game at Paddock. Good work men

End in COT

Location: Paddock
Date: 2020-06-24
Weather: 65 and clear

Q: Whitewall
PAX: 2 – Whitewall, Lansbury

Warm-O-Rama
Put ruck on.

Tha Thang
Ruck 3.17 miles.

End in COT

Location: Paddock
Date: 2020-06-03
Weather: 71 and clear

Q: Whitewall
PAX: 2 – Whitewall, Lansbury

Warm-O-Rama
Stood around

Tha Thang
Rucked

Chatted

End in COT

Location: Paddock
Date: 2020-05-06
Weather: Cloudy and cool but felt pretty good

Q: Whitewall
PAX: 8 – Whitewall, Duggar, Triceratops, Oshag, Sous Vide, Axeman, Lincoln Log, Lansbury

Warm-O-Rama
Not much hopping around with 30 lbs in a pack. Some Michael Phelps, Big Arm Circles (thanks for making it weird Lans) + Little Arm Circles. Some quick leg stretches and we gone

Tha Thang
Pretty simple as most rucks are. Set out on your own path and stop every 5 minutes for work. All work done with pack on.

20 Merkins
30 Air Squats
20 Lunges (10 each leg)
20 Merkins
2 Minute Plank – didn’t sound bad last night…it sucked
30 Air Squats

YHC and group covered about 3.4 miles with work. Nice work in the gloom men!

End in COT

Location: Paddock
Date: 2020-04-22
Weather: Cold…why is it so cold still

Q: Whitewall
PAX: 6 – Duggar, Triceratops, Whitewall, Lansbury, Bagman, Genesis

Warm-O-Rama
SSH
Grass Grabbers
Some quad and hammy stretches then off for the run

Tha Thang
YHC, Duggar and Triceratops were in person…socially distant of course with Lansbury, Bagman and Genesis joining on Zoom phone call. As got set to take off, we were approached by a van. Now in times like these this would most likely be a watchman sent by Beshear himself to make sure there is a minimum of 6 ft between all KY citizens. You would think?? But instead this gentleman stopped to say “I’m not being weird….I’m just out here looking for Pokémon” agreed not weird in the slightest. Carry on middle aged man that looks like he should be on a Harley and not in a minivan out at 5:30 am searching for Pokémon. My guess is Kentuckys cash crop has something to do with this scenario….but getting back on track!

Workout is a simple one YHC uses often especially when using Zoom. 2 minutes of running then stop for the following work:

20 merkins
30 Big Boys
20 Bobby Hurleys
30 LBCs
30 Air Squats
10 Burpees
20 merkins
30 Big Boys
50 air squats
50 LBCs
10 burpees

Very likely I missed some work out of this backblast but lack of a weinke and most of my focus going to the van that seemingly followed us most the way thru this 2.5ish mile run. It was interesting as Paddock usually is. To each their own but this man was making sure to stay socially distant from….everybody

End in COT

Location: Paddock
Date: 2020-04-08
Weather: 63 and perfect. Stayed dry for us

Q: Whitewall
PAX: 6 – TStark, Count Chocula, 49er, Whitewall, Duggar, Triceratops

Warm-O-Rama
SSH x 20 IC
Arm circles x 15 each arm
Copperhead x 10
Lunges x 10
Merkins x 10

Tha Thang
2 minutes of running then 1 minute of work with reps OYO as many as you can get then back up for 2 minutes of running

Each work station as follows:

Squats
Merkins
BBS
Shoulder tap basic burpee
Frog squats – air squat frog jump forward, air squat to a jump backwards
Plank
LBCs
Calf raise
Bobby Hurleys
Speed skater
Burpees

End in COT

Location: Paddock
Date: 2020-03-25
Weather: 40 degrees and no rain but the ground was still pretty soaked. I’ll take it though

Q: Whitewall
PAX: 7 – Oshag, Sous Vide, Mister Slate, Zebra, Duggar, Count Chocula, Whitewall

Warm-O-Rama
Some quick warm ups in SSH, Grass Grabbers and some dynamic lunges

Tha Thang
Keep it pretty simple since we had 5 at location and 2 Pax listening in on a Zoom meeting. I think we did pretty solid to stay with the times. Disclaimer: All Pax kept at least minimum social distance at all times!

Pax ran in 90 second bursts (some faster than others as we couldn’t see but I’m pretty positive that Count Chocula ran an est 20 miles to our 2.5 up in Michigan) with a stop for work after each count. Work as follows:

20 merkins
30 air squats
10 burpees
10 jumping lunges
10 mountain climbers
20 merkins
30 air squats
10 burpees
20 big boy situps
15 jump squats
20 merkins
30 air squats
10 burpees

Total of about 2.5 miles of running

Once we made it back to the splash pad we finished with a 2 minute wall sit

Being that the times are different right now…it was great to test new methods of fellowship. With the Pax that met at a physical location, it proves to be very easy to keep a minimal distance between each other while still enjoying the fellowship in the gloom. Having the ability for those who choose to stay home for the concern of family yet still join us in the gloom, is amazing. Or those that fartsack and wake up 5 minutes before we start…not to name names but it sounds alot like Duggar!! Then we also get the chance for Pax who have relocated like Count to join us and really feel like he is close by and still smoking us on the workouts. I hope we all lean on each other in uncertain times…I know it has meant the world to me.

End in COT

Location: Paddock
Date: 2020-03-06
Weather: Beautiful….til you factor in the hurricane wind which sucked

Q: Whitewall
PAX: 3 – Whitewall, Cherub, Lansbury

Warm-O-Rama
Some stretching while we catch up and Lans informs us that he’s not really feeling on top this morning and that if he takes off running in a different direction than us (i.e. the car or PortoJohn) not to fret and just carry on. Probably should’ve told me this before writing the Q but where’s the fun in that.

SSH
Copperhead squats
Slow lunge while stretching
Walk out merkins

Tha Thang
Kept the workout pretty simple today. Take a coupon and lift it a whole bunch of times. As we get ready to set off…Cherub and YHC start to notice that Lans seems to have a serious focus off in the distance and sweat beads are starting to form. Thought maybe he was worried about the beatdown to come but I’m thinking he had a whole different fear in mind. Eh…let’s press on

Run the length of both parking lots and back to center for
50 arm curls….after doing this in the wind, the wise one Cherub suggests we find a blocker for the wind so…mosey to behind the building for
50 overhead press
50 deadlifts. To get full movement YHC suggests grabbing the coupon by the middle and going til touching the ground. (PRO TIP: angle the coupon forward and to avoid catching the boys on the way up!)

Run the length of both lots and back to behind the building
40 squats…you’re welcome Lansbury (as the focus has become intense as not to go to the point of no return)
30 Big Boys using the coupon
30 laying bench press
10 man makers (whose idea was this anyway)

Run the length of both lots and back to the building
25 incline merkins using the coupons (for those that think a regular merkin has become easy…these are a great way to keep tight form and really give that extra arm burnout)
25 mountain climbers using coupons
2 minute plank on coupon

Run the length of both lots and back to the building for
50 arm curls
50 overhead press

Running out of time at this point we didn’t have time for the finale of a 3 minute wall sit with the coupon which would’ve really polished ol Lansbury off!

Great morning in the gloom for a solid arm burnout. Good work gents!

End in COT

Location: Paddock
Date: 2020-02-26
Weather: 45 and nice. The rain held out right to the end

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
We don’t need no stinking warm ups

Tha Thang
I knew judging by slack last night that YHC was gonna be going it alone this morning but didn’t want to take the chance that a straggler or DR Pax would show so off we go. Besides got pretty good sleep last night which is rare so it was going to be a good day!

Start off with a mosey down the hill and to the .25 mi mark. Stop for work
40 air squats
10 standard merkins
10 diamond merkins
10 wide arm merkins
20 BBS
Off for more running to the .5 mi mark
There began the 8s (a figure 8 stretch thru the soccer fields)
40 air squats then run to the halfway mark
30 merkins (10 standard, diamond and wide arm) then run to the end
20 BBS then run back to the halfway mark
40 air squats then back to the beginning
30 merkins (standard, diamond and wide arm)
Run out another .5 mi going quarter out and quarter back to the 8s.
20 BBS then head back towards the lot stopping at .25 mi mark for
40 air squats
30 merkins with the same mix
20 BBS
Back to the shelter at the parking lot
45 bench dips broken into 15s with a 10 second break in between
Finish with a 2 minute wall sit

The pace was slow on the run but popped in the earbuds and got after it. With everyone’s schedule being hectic there are days like this and I’m thankful God gives me the ability to get out and push myself

End in COT

Location: Paddock
Date: 2020-02-12
Weather: Weather app says 34 but felt like 60 since this is the first time that Paddock didn’t feel like a wind tunnel. Very fine morning in the gloom!

Q: Whitewall
PAX: 4 – Cherub, Lansbury, Weird Science, Whitewall

Warm-O-Rama
Quick mosey around the lot. SSH, Grass Grabbers, leg swings for half the side length of the lot and knee pulls for the other half. Back across doing high knees to butt kickers. Off we go

Tha Thang
So this past weekend got some bonus time with M and she wanted me to go try her new Burn Bootcamp gym. I figure this will be some great extra time to spend and connect. Little did I know that she was bringing me to 45 minute torture session to show me that White Wall summer beach bod still has some serious work to do.
As I lay there on the mat trying to figure out what station I lost my lung and having the white haired older guy next to me telling me to get my butt up and back to work (RESPECT!!), I thought….ya parts of this workout definitely need to be taken to Paddock!

As this is a running AO on Wednesdays…we ran 1.5 miles which was really just to catch our breath. At every 1/4 mile interval we stopped for a 4 minute exercise. At the top of each minute there was another movement and once the reps were completed it was back to it

Station 1
4 minutes of Spider squats (jump lunge each leg then a air squat)
3 burpees on the top of each minute.

Station 2
4 minutes of Side Straddle Hops
3 burpees on the top of each minute

Station 3
LBCs
10 merkins each minute

Station 4
Air Squats
10 merkins each minute

Station 5
Back and forth between plank jump to mountain climbers
5 BBS each minute

This was a burner. I like the workouts that you get what you give. The rep count depending on what you had in the tank though being completely honest I’d say my reps started dying off at the last 2 stations.

End in COT

Location: Paddock
Date: 2020-01-29
Weather: Above freezing. That’s all we can ask for

Q: Whitewall
PAX: 3 – Whitewall, Lansbury, Cherub

Warm-O-Rama
Arm swings and circles, SSH, copperhead squats and some walkout merkins

Tha Thang
Get a nice mile run to get things warmed up but first…10 burpees. Get to the .25 mi mark…10 burpees. Again at the .5 mi mark…10 burpees. Get the theme? In total we did a mile with 50 burpees done in intervals.

Once back to the lot it was time for a Dora. 1 team worked while the other ran the length of the lot.
Exercises:
100 merkins
200 bench dips
300 air squats
400 calf raises off the curb

Finish with
50 LBCs OYO
15 Am Hams IC

Blessed to have other leaders of men out there to push me to be better

End in COT

Location: Paddock
Date: 2020-01-24
Weather: Rain and bunches of it but 45 degrees which is a win this time of year

Q: Whitewall
PAX: 2 – Whitewall, Cherub

Warm-O-Rama
Some solo stretching and SSH IC all while catching up

Tha Thang
Well….YHC had a workout planned that involved the F3 workout deck. About 5:00 am realized that deck is sitting in my desk drawer at the shop so….time to improvise!
Decided to do an EMOM rotation

Set 1
10 minute EMOM of 3 burpees and 3 pull ups

Set 2
10 minute EMOM of 10 merkins and 10 bench dips

Set 3
5 minute EMOM of 30 air squats

Set 4
8 minute EMOM of alternating minutes between:
20 BBS
20 Flutter kicks 2 as 1

Totals:
30 burpees, 30 pull ups, 100 merkins, 100 bench dips, 150 air squats, 80 BBS and 80 flutter kicks

End in COT

Location: Gridlock
Date: 2020-01-18
Weather: Feared a downpour of rain but turned out to be perfect! 48 degrees and dry

Q: Whitewall
PAX: 16 – Lansbury, Sous Vide, Oshag, Yanni, 49er, Sparky, Kisses, Hanz&Franz, Radio, Whitewall, Incognito, Red Flanders, Zebra, Ricky Bobby, Brutus, Axeman

Warm-O-Rama
SSH x 25 IC
Grass Grabbers x 15 IC
Copper head Squats x 15 IC slow count
Lunges 5 each leg with a torso twist

Tha Thang
If the tire guy runs the Q there should be tires right? Sure enough. Decided to implement an idea that Gyspy had put together in a Charlotte AO. After the warmup it was time to find a tire and hookup. Idea was to run with resistance of the tire tied to a belt and stop every 2:30 for work. This was a trial run and….modifications need to be made for next time. Didn’t take a couple hundred feet to figure out this wasn’t going to work on pavement. Either way….the tire was the burden to pull or in some cases including mine…carry.
Work as follows:
25 air squats w/ tire
25 overhead press
25 merkins using the tire
30 tire curls
20 total tire toss (like a kettlebell) switching hands

In total:
Just shy of 2 miles of running
50 squats
50 merkins
50 overhead
30 curls
20 tire toss

Quick note at the end of the workout about what it means to carry a burden (or tire) around and what it means to lay that burden down. Sometimes we need the help of our brothers to help lay that burden down and maybe it’s the guy next to you in the gloom that needs help with his weight or burden. I’m proud to be a part of a group of men that are aware of this and always ready and willing to step up to that challenge. We need each other to become the best versions of ourselves and I’m lucky to be apart of that!

End in COT

Location: Paddock
Date: 2020-01-15
Weather: Drizzle rain but I’ll take that and 50 degrees all day in January

Q: Whitewall
PAX: 3 – Whitewall, Cherub, Lansbury

Warm-O-Rama
SSH, Grass grabbers and some leg stretches OYO while catching up

Tha Thang
Pretty simple but one of my favorites for a running AO.
Start off down the hill running and stop every 90 seconds for work. Do a rotation of the following:
5 burpees on stop 1
15 merkins stop 2
30 air squats on 3
50 LBCs on 4
Then keep that loop going
Totals:
2.2 miles
20 burpees
60 merkins
120 air squats
150 LBCs
Finish with mary

End in COT

Location: Paddock
Date: 2019-12-27
Weather: Beautiful. Warm, about 60 degrees and dry! Hard to come by this time of year

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Stretching a little bit while groaning about the Q always making us run.

Tha Thang
Took off for a 1.6 mile run to begin. Then return to the shelter for some work.
6 rounds of:
5 pull ups
10 merkins
15 air squats

6 rounds of:
15 bench dips
15 big boys
15 jump squats

End in COT

Location: Paddock
Date: 2019-12-20
Weather: Not too bad. Mid 30s and no rain

Q: Whitewall
PAX: 2 – Lansbury, Whitewall

Warm-O-Rama
Real quick leg stretches and 20 SSH

Tha Thang
Throwing a last second workout together….why not try to squeeze in a Murph.
Start with a mile run
Back to the shelter we did 10 rounds of
5 pull ups
10 merkins
15 air squats
Then as Lansbury and myself were catching some must needed fellowship at the same time we modified due to time.
60 bench dips broken into 3 sets
Then off for the second mile of the run.

The workout was definitely modified as we were able to take time for real talk. Just days prior our workout was cut short due to finding a fatal car accident just minutes into the workout. I’m grateful for good brothers to help me grow and build the best version of myself as a man, husband, father, brother and leader

End in COT

Location: Paddock
Date: 2019-12-14
Weather: Drizzling rain but above freezing so it’s a good day!

Q: Whitewall
PAX: 3 – Lansbury, Cherub, Whitewall

Warm-O-Rama
Quick warmup with 20 SSH and 10 Grass grabbers then off for a planking mile in honor of Duggar who couldn’t make it. Ran 1 mile with a stop at every 1/4 mile for a 2 minute plank

Tha Thang
Once back to the lot, Pax could find their christmas toys for the morning. The workout comes in the form of a Dora with 2 Pax working while 1 would do other exercise. Looking a for a cumulative total for all 3 Pax on each workout.
100 merkins
200 coupon overhead press
300 coupon curls
400 air squats

While 2 Pax worked the other would do a 50 yard pull on the 40 ft fire hose for the first turn.
Next time around would be a tire flip. Originally set as a 4 rep sequence it was modified down to 3 as YHC brought a larger than normal tire for flipping!

Each Pax did 3-4 turns a piece each I think.

To finish out in lieu of Mary, we finished out the arm and shoulder burnout with 40 bench dips and 10 decline merkins

End in COT

Location: Paddock
Date: 2019-12-04
Weather: Clear and chilly but above freezing…barely

Q: Whitewall
PAX: 4 – Whitewall, Incognito, Duggar, Cherub

Warm-O-Rama
SSH, Abe Vigodas and some quad and hip stretches then off we go

Tha Thang
Fairly typical work, rinse and repeat workout for the Wednesday runs. We ran a total of 2.6 miles while stopping every 1/4 mile for work as follows

10 foot fire burpees – not bad as a first wo
20 merkins OYO
15 mountain climbers IC
50 air squats
25 BBS
10 jumping lunges each leg
15 plank jacks
20 merkins OYO
10 foot fire burpees – these sucked

Run to the bottom of the hill for AYG up to the top

Finish with 4 rounds of Mary

End in COT

Location: Paddock
Date: 2019-10-30
Time: 05:30 am
Weather: Very nice @ 54 degrees just before the rain

Q: Whitewall
PAX: 3 – Duggar, Incognito, Whitewall

Warm-O-Rama
We were supposed to do a warm o rama?? Oops

Tha Thang
Pretty simple for the running AO. We ran 2.5 miles and stopped every 1/4 mile for work. Work as follows

15 merkins
20 BBS
2 minute plank
30 air squats
50 LBCs
Made the turn to head back and went backwards for same exercises
30 air squats
2 minute plank
20 BBS
15 merkins
Back to the lot and since we had time…did the whole set together one more time…merkins thru LBCs. Incognito expressed his love for planks and next beatdown you plan…if he’s coming you should oblige him with some extended versions of them!

End in COT

Location: Paddock
Date: 2019-10-09
Time: 05:30 am
Weather: Perfect for a run

Q: Whitewall
PAX: 5 – Whitewall, Duggar, Red Flanders, Transporter (DR), Poutine (DR)

Warm-O-Rama
Some quick introductions and some eloquent words from the Q as he muttered the 5 principles (on the back of the F3 workout deck luckily as my brain doesn’t really function @ 5:30 am) since we had a Pax on his second time with F3. We broke out some SSH and Copperhead Squats to warm up

Tha Thang
Pretty simple as this is a running workout. Today we did switch it up a little. We would run for 90 seconds and halt to pull a card from the F3 workout deck. YHC chose the rep count with the card signaling the motions.
15 IC 4 count Freddy Mercury
6 Jumping Lunges each leg
15 Low Slow Squat with a 2 second pause at the bottom
13 Squats
50 yds backwards run
15 IC 4 count Monkey Humpers
15 Luge on my count – not sure if we did the right exercise but it sure as hell burned
90 seconds low plank
10 Hand release Merkins
90 seconds high plank – unless you’re the freak of nature Transporter and hold a low plank about 4 inches off the ground!
10 Merkins
50 LBCs

All totaled about 2.3 miles and a bunch of bootcamp

Always great having some DR Pax join in even if one of them is a Canuck! F3 is an amazing group and I hope Poutine finds it as rewarding as I do

End in COT

Location: Paddock
Date: 2019-09-11
Time: 05:30 am
Weather: Hot and muggy

Q: Whitewall
PAX: 3 – Incognito, Duggar, Whitewall

Warm-O-Rama
OYO stretches

Tha Thang
Run…in the sauna. Stop every half mile for work.
2 minute plank
25 LBCs
25 Air Squats

Total of 3.6 miles at a pretty stout pace
4 minutes of plank
60 LBCs – Duggar begged for some extra
50 Air Squats

End in COT

Location: Paddock
Date: 08-14-2019
Time: 05:30 am
Weather: Warm and muggy with some nice cool pockets on the run

Q: Whitewall
PAX: 4 – Incognito, Weird Science, Lansbury, Whitewall

Warm-O-Rama
SSH, Grass Grabbers and some Copperhead squats while doing name o rama

Tha Thang
Typical Wednesday running WO we would run a 1/4 mile and stop for bootcamp. WO as follows
5 burpees
10 merkins
15 BBS
20 Am Hams
50 Air Squats
25 LBCs
20 merkins
15 BBS
10 Lunges 2 as 1
5 burpees
With a total of 2.5 miles of running

Great to have some new faces at Paddock

End in COT

Location: Paddock
Date: 08-02-2019
Time: 05:30 am
Weather: Perfect and clear

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Some stretching and grumbling about the workout ahead

Tha Thang
1 mile run
50 pull ups
100 meekins
150 air squats
(This part was partitioned into 10 rounds)
50 bench dips
50 sit ups
50 SSH – as a 4 count
(This part was done in 2 rounds)
1 mile run

End in COT

Location: Paddock
Date: 07-10-2019
Time: 05:30 am
Weather: At least it wasn’t hot yet

Q: Whitewall
PAX: 2 – Whitewall, Incognito

Warm-O-Rama
Some quick stretches then SSH and Imperial Walkers x 20 each. Then off we go

Tha Thang
We did our Wednesday running thing but decided to throw in a little F3 Workout Deck fun pulling 4 cards every 1/4 mile. The cards took a little more time than anticipated so we only got in 2 miles but the work in between were as follows:
21 LBC
13 Mountain Climbers
6 Jumping Lunges 2 as 1
13 Squats
90 sec high plank
15 Oblique Crunch on each side
11 Smurf Jack’s
11 Plank Jack’s
13 Am Hams in cadence
6 Wide arm merkins
12 Diamond meekins
9 Ranger merkins
4 Hand clap merkins
10 Decline merkins
13 Merkins (I think we pulled every merkin card in the deck)
7 Monkey jumpers
5 Hand release merkins
100 Flutter kicks
100 Calf raises
4 Bulgarian split squat

End in COT

Location: Paddock
Date: 2019-07-05
Time: 05:30 am
Weather: Foggy and muggy with a side of muggy

Q: Whitewall
PAX: 2 – Sous Vide, Whitewall

Warm-O-Rama
Some OYO leg stretches and other dynamics to try to shake off the festivities from the 4th. As Duggar was slated to Q today, I wanted to make him feel like he was here so off we went for the planking mile. 4 stops during the mile for a 90 second plank.

Tha Thang
Also since Duggar was supposed to be the Q…this one was a bit thrown together.

We returned to the shelter for 5 rounds of:
5 pull ups
10 merkins
15 bench dips

From there back to the lot for an abbreviated Dora as time was running short
100 air squats
200 LBCs
1 work worked while the other ran the length of the lot

End in COT

Location: Paddock
Date: 2019-07-03
Time: 05:30 am
Weather: Muggy…very muggy

Q: Whitewall
PAX: 5 – Count Chocula, Incognito, Duggar, Zebra, Whitewall

Warm-O-Rama
As YHC woke up 8 minutes prior to post and came rolling in on 2 wheels…the warm up was cut a bit short.
SSH, Grass Grabbers, 3 walkout merkins and some OYO while the Q ran off for the morning fluid drainage that was skipped due to running out of the house with one short leg in

Tha Thang
Its a running WO. We ran. Going at a steady pace for 90 seconds at a time we would stop for some bootcamp. WOs as follows
5 burpees
10 merkins
15 air squats
20 BBS (it was at this point that we stopped next to a fine young couple that we trying really hard to wax the hood of the females car…at least I think. Ralph Macchio would’ve been proud of the wax on, wax off movement. They were really into it! Hope it all worked out as they were still working on the same hood on the way back.  Must have needed a good waxing!)
5 devil burpees (thanks Slide Rule)
10 ranger merkins
15 slow copperhead squats in cadence (somewhere along this stretch it was observed that the back half of the Paddock had a certain aroma. Kinda like a locker room after lacrosse practice. Not an ideal stench to have when the air is so thick you could cut thru it…but it was a great morning anyway)
20 LBCs
5 burpees
10 wide arm merkins
15 air squats with a 1 second pause
20 BBS
5 burpees
10 diamond merkins

The total run was around 2.8 miles
Finished with Mary

End in COT

 

After the CoT we proceeded back to the vehicles for some awesome coffeeteria provided by Incognito.  During our fellowship we see a silver small SUV pull up to the lot and we notice it does seem a bit similar to Lincoln Logs vehicle.  Alas…it was our mysteriously absent Pax.  Today we learned of a new F3 term in Full Starsky (An advanced form of the Starsky. The act of Fartsacking the Workout, yet still Posting for Coffeeteria in full workout attire, giving the impression to non-F3ers that you actually worked out with the group.)

Impressive Linc!!!

Location: Paddock
Date: 06-12-2019
Time: 05:30 am
Weather: Perfect

Q: Whitewall
PAX: 2 – Anklet, Duggar

Warm-O-Rama
Some SSH and other stretches best I can remember

Tha Thang
This Q kinda happened on the fly and as those tend to best some of the roughest…I think this fell in line.

We started with 10 burpees then we ran and every 1/4 mile would stop for a WO
20 meekins
30 BBS
40 am hams
50 air squats then at the halfway point
60 LBCs. Make the turn back to
50 air squats
40 am hams
30 BBS
20 merkins then back to the lot.
Much to the chagrin of Duggar we finished with 10 burpees

Total of 2.5 miles
20 burpees
40 merkins
60 BBS
80 am hams
100 air squats
60 LBCs

End in COT

Location: Paddock
Date: 06-19-2019
Time: 05:30 am
Weather: 70 and humid

Q: Whitewall
PAX: 2 – Whitewall, Incognito

Warm-O-Rama
We started by discussing our frustrations of not having Duggar or Linc with us.
Then we noticed we were being negative, and decided to look on the bright side of things: Duggar and Linc were not with us!

Tha Thang
We jogged to the 1 mile mark
30 BBS
Jogged to the dead end at Spurr Rd.
Turned around and jogged back.

Incog’s puny little calves were hurting him. I made him run nonetheless because I knew it was good for him. The hardest part of the WO for me was listening to him continue to whine.

End in COT