Author: White Wall

When:   5/22/19 @ 5:30 am

Where:   Paddock AO

Pax:  Incognito, JuCo, Roadtrip and White Wall (Q)

Taking a moment to relish in the fine 60 degree morning…we dove right in.

Warm up

Micheal Phelps while doing a Name O Rama

25 SSH, 5 Walkout Merkins and 15 Grass Grabbers

The Thang

This is a running AO so we ran but it’s also F3 so we worked in between.  The idea was to stop every 1/4 mile for some bootcamp.

1/4 mile run to 15 burpees

1/4 mile run to 20 merkins

1/4 mile run to 30 BBS

1/4 mile run to 40 air squats.  I had planned on doing another 1/4 mile run but I opted to cut that short so there would be some time for Mary.  But being that the run was cut short I hated to short the work that went with it.

50 LBCs then another 40 air squats

1/4 mile run to 30 BBS

1/4 mile run to 20 merkins

1/4 mile run to 15 burpees but Incognito practically begged for 2 extra reps so of course I had to oblige

1/4 mile run back to the lot for mary

Flutter kicks, 6 in leg raise hold for 45 seconds and 2 minute plank

All total was 2 miles of running, 32 burpees, 40 merkins, 50 LBCs, 60 BBS and 80 air squats

CoT

Wishing Incognito on safe travels on motorcycle voyage!  See the sights

When:   5/15/19 @ 5:30 am

Where:   Paddock AO

Pax:   White Wall (Q), Duggar, Incognito, Fragile and Lincoln Log….no wait he fartsacked so just the 4 of us

Fine cool morning @ the Paddock.  Got started about 2 minutes late.  Duggar said something about rush hour traffic on Georgetown Rd.  I dunno, sounds fishy @ 5:30 am but supposedly there’s picture evidence.  We just smile and nod with Duggar anymore.

Warmup

SSH, Grass grabbers and some OYO leg stretch

The Thang

Paddock is generally a very quiet place but this morning seemed to be some unusual activity brewing.   Fragile informed us that there was something going on with sheep dogs which is why the dog park was already active but as we found out later…it’s a Sheep and Fiber Festival cause apparently those 2 things bring festivities.  No judgement but we altered the course of the WO due to high traffic, keeping in line with the main drag instead of heading deep into the Paddock towards Spurr Rd.  Putting a beatdown on the fly, I decided to cut and paste a WO from a couple weeks ago that I liked.

Run for 90 seconds then stop for bootcamp alternating between the following movements.

5 Burpees

10 Merkins

15 Copperhead Squats – most at a slow pace

20 BBS

All total we covered a 3 mile run with 25 burpees, 40 Merkins, 60 Squats and 80 BBS

CoT

When:   4/24 @ 5:30am

Where:   Paddock AO

Pax:   White Wall (Q), Duggar, Sandman and Duvet (our traveling brother from Winston Salem)

Warm up 

Just some quick SSH, walking lunges and quad/ham stretches

The Thang

Since this is a running AO…we ran, just with a little work on the side.

On the first mile stretch of run we would stop every 1/4 mile for:

10 burpees

20 air squats

30 LBCs

On the mile back:

10 merkins

10 copperhead squats done in cadence with a slow count

15 am hams done in cadence – not so slow

Finish with AYG up the hill, back to the lot for Mary

Mary was an interested add from Sandman – Spell the alphabet on your six with leg movement.  Probably more than brain could comprehend @ 6:13 am but was different and I liked it! Thanks for the new material

CoT

Where:   Paddock AO

When:   4/17 @ 5:30 am

Pax:   White Wall (Q), Duggar, Fragile and Sandman (Started the workout as FNG)

We began the WO with some core principles and an introduction for our FNG.  Very glad to see some new faces at the Paddock

Warmup

20 x SSH

10 x GrassGrabbers

5 Walkout merkins

Couple of Leg warmups to stretch

Off for a .5 mile mosey

20 Merkins

Back to the lot for another .5 mile

The Thang

Since Wednesday is our running AO we decided to use the F3 Workout deck mixed with a bunch of running.  We would draw a card…do the thang…then make a lap around the lot and back for another card.  The list of movements are as follows with a roughly 120 yd run in between each movement

9 x Ranger Merkin

5 x Oblique Crunch – 2 as 1

12 x Smurf Jacks

6 x Hand Release Merkin

Backwards run for half the lot and back

8 x Run stance jump squat – 2 as 1

9 x Low slow squat with a pause

100 x SSH done in Cadence

12 x Shoulder taps – 2 as 1

10 x Incline Merkin

13 x Merkins

Finish with 50 LBCs

We finished with Name o Rama and have dubbed the FNG as Sandman (Welcome!)

CoT

Where:   Paddock AO

When:   4/12 @ 5:30 am

Pax:   White Wall (Q) and Barney Fife

God blessed us with a fine morning to go do work!  He held the rain off til just moments after we had finished.

Warmup

Some simple OYO stretching then on into a run.  Roughly a mile and a half run with stops at the bottom of the hill, head of the walking trail, base of the grass hill then back at the lot to do 25 air squats each time for a total of 100 reps.

The Thang

A simple Dora with 1 guy working while the other ran the hill to the bottom and back to the shelter.  Total reps as follows

50 pull ups

100 merkins

200 bench dips

300 LBCs

I figured roughly another mile and a half  + worth of running up and down the dreaded hill.

CoT

Feeling very thankful today to be blessed with the ability to go out and do this and good men to come out and push each other to be better physically and mentally

When:   4/10 @ 5:30 am

Where:   Paddock AO

Pax:   Lincoln Log, Fragile and White Wall (Q)

Warmup

Just some quick leg stretches to loosen up

The Thang

The idea today was to stay with Wednesday being the running AO while still getting some work in.  We start with a workout then off for a 1/4 run then another workout and another 1/4 mile run and so to reach a mile out.  A little extra work just past the mile marker then turn around and same coming back.

Starting at the parking lot

50 Bench dips

1/4 mile run

50 Air squats

1/4 mile run

50 American Hammers 2 as 1 done as a 4 count in cadence to 25

1/4 mile run

50 Shoulder taps

1/4 mile run

50 Walking lunges

1/10 mile jog to do 100 LBCs

1/4+ mile run

25 Merkins

1/4 mile run

25 Jump Squats

1/4 mile run

10 Burpees … careful on the way down, you might chip a tooth (or 4) hitting the ground.  Sorry Linc

1/4 mile run

25 BBS to finish back at the parking lot

CoT

Where:   Paddock AO

When:   4/9/19 @ 5:30 am

Pax:   Duggar (Q) and White Wall (Q)

Warm up

We don’t need no stinking warm ups

The Thang

2 rounds of each workout set then move on to the next spot:

Four Corners – 50 air squats, 100 LBCs, 50 SSH and 4 rounds of Merkin Box Crawl (patent pending, consists of a merkin and bear crawl 4 count forward, merkin then side shuffle still in the crawl plank, merkin then crawl bear back 4 count, merkin then shuffle back to starting position as 1 round)

5 Chuck Norris merkins, 10 PU, 15 bench dips then run to the bottom of the hill and back

5 Diamond merkins, 10 lunges 2 as 1, 25 Freddy Mercury then run to the bottom of the hill and back

50 calf raises, 30 BBS and 15 box cutters

It was a perfect morning in the gloom.  Glad to see some warmer weather make it to the bluegrass!

Where:    Paddock AO

When:     4/5/19 @ 5:30 am

Pax:     Fragile, Duggar and White Wall (Q)

Nice drizzly and fairly warm morning at the Paddock.  I think all Pax involved will gladly trade a little rain for warmer than freezing temps these days!

Warmup

Very quick today with 20 SSH and some leg swings and varios OYO stretches then off for an easy 1/2 mile mosey with a brief stop at midpoint for 10 Merkins

The Thang

We jumped into the F3 Deck O Pain this morning.  An attempt to get all the way thru was thwarted by some of the larger rep counts.  Not positive that all the movements were performed as prescribed but we got close!

4 – Bulgarian split squat

20 – Butt kickers, 2 as 1

10 – Merkins

30 – Am Hams

Sprint to the bottom of the hill and back (all sprint cards performed the same)

6 – Air squats

100 – Arm circles

3 – Chuck Norris merkins (this one will be used again for sure)

8 – Slow Squat

13 – Merkins

9 – Ranger Merkins

18 – High knees

13 – Squats

8 – Backwards Lunge

Sprint

8 – Heels to heaven

100 –  SSH,  Sorry Fragile

Sprint

100 – Flutter Kicks

12 – Freddy Mercury 4 count

22 – Split Jack

9 – Low Slow Squat w/ pause

11 – Shoulder tap 2 as 1

12 – Diamond Merkin

13 – Mountain Climbers 2 as 1

5 – Hand Release Merkin

100 – Calf Raises

CoT

When:  3/27 @ 5:30 am

Where:   Gridlock AO

When: 3/22/19

Where: Paddock AO

Pax: White Wall (Q), Fragile and Red Flanders

Warmup

Some quick walking lunges, quad and ham stretches followed by a .5 mile mosey to get the heart rate built up

Thang 1

Using the lot as 4 corners with a workout then a run to each corner. I was hoping to introduce some new workouts so this was a trial run.

Corner 1

Double foot leg plank jumps – in a plank jump left, back to center, right then back to center. Do this for 30 seconds and rest for 15. Repeat for 3 minutes

Corner 2

Foot fire burpees – every 15 seconds drop for a burpee but in between each rep do a sprint in place. Repeat for 5 minutes

Corner 3

Spider man mountain climbers – mountain climbers but bring your knee to your elbow. 20 reps with 2 being 1

Corner 4

Merkin box crawls – in my mind this sounded great and going unbroken seemed reasonable. Well….I oversold and underachieved. This one got a little brutal. From the plank do 1 merkin then bearcrawl forward for a 4 count, do another merkin, 4 count side shuffle right, another merkin, crawlbear back for a 4 count, another merkin, side shuffle left for 4 and that completes 1 round. Repeat for 4 rounds

Thang 2

We mosey over to the shelter

15 skull crusher incline merkins. Using the bench the aim is to get your head below the bench for a merkin. Little rough on the shoulders

30 bench dips. Looking for as much depth as possible

50 air squats. Again really driving to get depth for full reps

75 LBCs

Rinse and repeat for another round

CoT

When: 3/1/19 @ 5:30

Where: Paddock AO

Pax: White Wall (Q), Opera Ghost, Duggar, Barney Fife and Fragile

I believe the Paddock may be the windiest place in Central KY. It was a fine morning with a cool misty wind coming in from the West (just a guess cause it sounded cool). As the Pax got out of their vehicles there was a moment of panic as we thought we might possibly be getting robbed but all was ok as it was just Fragile in a full facemask. Then Duggar pointed out that only a fool would come to rob a group that most vehicles probably have more than 1 firearm inside! On to the WO

Warm Up

20 x SSH
20 x Imperial Walkers
15 x Grass Grabbers
20 Leg Swings (10 each side)

The Thang

YHC has setup some cones as the men saw on their way the hill of pain. We mosey down to the bottom of the hill to begin the WO. Cones are setup in increments for each exercise.

1. Bearcrawl to second cone
2. Walking lunge to third cone
3. Crawlbear to fourth cone
4. 10 x walkout merkin to a frog jump up
5. AYG to final cone then mosey to the shelter

Round 1 in the shelter

15 pull ups
20 decline/regular merkin
25 air squat
30 table dips

Mosey to the bottom of the hill to wash and repeat. Same exercises between cones

Round 2 in the shelter

10 pull ups
15 decline/regular merkins
20 air squat
25 table dips

Mosey back to the first cone. 3rd verse same as the first.

Round 3 in the shelter

5 pull ups
10 decline/regular merkins
15 air squats
20 table dips

Thang 2

Mosey on over to the playground to see if we could stretch out those calves that Duggar was complaining about.

5 burpees
10 calf raises
5 burpees
20 calf raises
5 burpess
30 calf raises

Finish off with some Mary

35 x OG sucks or AKA American hammers
20 x BBS OYO
Forgot how many LBCs but felt like enough to round out the time

Feel blessed to be able to spend time with the guys working on self improvement!

CoT

When: 2/13/19 @ 5:30 am

Where: Paddock AO

Pax: White Wall (Q) and Fragile

Paddock should probably be renamed to something that sounds more like the Himalayan mountains cause the winds amplify ten fold over any other place in LexVegas. So after stepping out of the truck to feel the gale force arctic wind…it was time to warm up.

Start with 25 ssh, 10 elevator merkins and 10 grass grabbers then off for a run

Out to the half mile mark and did 25 LBCs then back the other half mile to the parking lot.

The Thang

From there we broke out yet another fun present from brother Gypsy. The F3 deck o suck. We decided to incorporate a bunch of runs with each card to insure we live up the running AO name. Each lap is roughly 150 yards then back to draw another card.

A little unsure of the actual order of the cards…the list goes as follows

6 x wide arm merkins
6 x jumping lunges
11 x plank jack
7 x LBCs
100 x arm circles – 50 each direction
5 x hand release merkins
60meters of walking lunges
9 x low slow squat
8 x merkins
14 total parking space distance of bear crawl – 7 up and 7 back
4 x 100m sprints to finish (edge to edge of parking lot suicide style)

Each exercise had a full lap of the lot in between. The trusty ol fitbit counted a total of 4.2 miles with the mile warmup

CoT

Where: Paddock AO

When: 2/6/19 @ 5:30am

Pax: White Wall (Q) and Fragile

After starting just a couple minutes late we got into some light stretching and warmups, then right into it. The weather was great and even the rain felt good. Take that over a negative wind chill any day!

Start with a mile run heading down to the first turn and back to the lot to grab some coupons.

The Main Thang

20 minute AMRAP

5 pull ups
10 merkins
15 coupon thruster
20 situps
.2 mile run down the hill to the power boxes then back up the hill to the shelter

Finish with 1 quick round of Mary w/ box cutters

CoT

Where: Paddock AO

When: 2/1/19 @ 5:30am

Pax: White Wall (Q) and OG

WU:
20 SSH
20 Walking Lunges w/ a cross body stretch
.5 mile jog to loosen up

The Thang:

With a balmy 25 degrees that felt like summertime compared to the last 2 days, we were good and warm after a short mosey back to the parking lot. The parking lot is roughly 60 yards long so we did a WO on one end and jog to the other side for another WO.

Starting with 1 burpee then jog to the other side to do 20 LBC then jog back
2 buprees, jog to the other side and do 19 LBC….etc. We did this down to the round of 15 burpees and 6 LBC. Had to stop there as my time management skills seemed a bit off this morning and I underestimated the brutality of that many burpees. For me they kinda turned into a belly flop then a push up at a certain point. This left us with 120 burpees and 195 LBC in total.

From there we did a mosey over to the playground for:

20 bench step ups (originally was a bench jump but the ice held us back)
10 merkins
20 bench tricep dips

Finish with 1 round of mary

CoT

Location: Paddock
Date: 01/16/2019
Time: 05:30a – 6:15a
Weather: 35 Degrees and Calm

Q: White Wall
PAX: 4 –Blinkin, Fragile, Lincoln Log and White Wall

INTRODUCTION

The pains from Monday’s WO were still being felt and getting moving took some effort.

Informal Disclaimer Provided

WARM-O-RAMA

20 SSH – IC
16 Walking Lunges out
16 Reverse Lunges back
mosey to playground
15 Bench Jumps

THE THANG

0.5 Mile Run
90 sec Plank
0.45 Mile Run back to base of hill below main lot

At the base of the hill, perform:
40 Air Squats
Sprint uphill to building and jog back. Regroup
30 BBS
Sprint uphill to building and jog back. Regroup
20 Merkins
Sprint uphill to building and jog back. Regroup
10 Burpees
Sprint to the top of the hill. Regroup and mosey to the playground.

10 Burpee Bench Jumps – OYO
mosey back to main lot

MARY

25 LBC – OYO
15 Box-cutters – 4ct
15 Heel Touches – 4ct
10 Side Plank Raises – 4ct – Each side

COT

MOLESKIN

Blinkin was named in Slack after the WO on Monday, so today we got to do the first official Name-O-Rama and welcome him by name! Also, just wanna say how proud we are of Fragile for embracing the suck and continuing to post and push through the pain with us. You are killing it, brother! Keep it up!