Location: Gridlock
Date: 2024-06-17
Weather:
Q: Zebra
PAX: 11 – Oshag, Sous Vide, LeBron, Hoser, Chewbacca, Buzz Kill, Lord Business, Circle K, Muck, Santa’s Little Helper, Zebra
Warm-O-Rama
Ruck up + sandbags
Tha Thang
Rucked the loop 2.4 miles. Hauled some extra weight in the rucks and shared the added sandbag weight.
Welcome Lord Business. Too bad Steve-O couldn’t join you on your first post.
End in COT
Location: Gridlock
Date: 2024-06-11
Weather:
Q: Zebra
PAX: 12 – Steve-O, Sous Vide, Circle K, Phantom Menace, LeBron, Deacon Blues, Axeman, Incognito, Buzz Kill, Baby Driver, Swift, Zebra
Warm-O-Rama
Lots of stretching occurred, then BK arrived.
Tha Thang
Suicides on the tennis courts with various exercises at each turning point, including:
Meecans, overhead press, coupon squats, jump lunges, flutter kicks, big boy sit ups and SSH.
End in COT
Location: Gridlock
Date: 2024-05-06
Weather: “It’s not gonna rain” – Oshag
Q: Zebra
PAX: 9 – Sous Vide, Deacon Blues, Circle K, Buzz Kill, Hoser, Oshag, Santa’s Little Helper, Cowbell, Zebra
Warm-O-Rama
Pax loaded up their rucks with extra weight, plus hauled a couple dumbells, 18lb fitness balls and a kettlebell.
Tha Thang
Rucked the extra weight around to the pull up shelter for some PT:
Circle of sharing: front squats, squat press and oh press as we passed the rucks in a circle between rounds.
Buy in: parking lot sprint – halfway and back then full lot and back. Then 5 minutes alternating 6-10 reps of bench jump squats + flutter kicks.
Rucked the weight back to the AO. Pax were asked to share a story of generosity they had experienced or witnessed.
Finished with pax choice – bent over rows, oh press, skull crushers, burpees, low-hi curls.
Words of encouragement for the day:
1. “You can do hard things” -Emily Presley
2. Tell your people you love them
3. Give generously of your effort, energy, time and money
End in COT
Location: Gridlock
Date: 2024-03-25
Weather:
Q: Zebra
PAX: 6 – Sous Vide, Chewbacca, Circle K, Buzz Kill, Corn Dog, Zebra
Warm-O-Rama
Stretch oyo
Tha Thang
Pax were given the choice of option 1 or 2 for the day, in which they selected option 2.
We began with 50 ruck squats then rucked the full lot with pace – approx 1/4 mile. Ladder down to 40, 30, 20 and 10 with a 1/4 mile ruck between each.
With remaining time we continued to ruck the lot, adding in 5 more rounds of 10 to complete 200 total squats
End in COT
Location: Gridlock
Date: 2024-02-19
Weather:
Q: Zebra
PAX: 10 – Oshag, Sous Vide, Corn Dog, Chewbacca, Cowbell, Circle K, Buzz Kill, Santa’s Little Helper, Tiny Dancer, Zebra
Warm-O-Rama
2 round leg burner
1 min wall sit, 30 sec max air squat, 1 min wall sit, 10 jump squats – 2x thru
Tha Thang
Ruck ~1.5 miles
2 rounds of overhead press
Finished with 2 rounds of leg burner at the shelter.
End in COT
Location: Gridlock
Date: 2024-01-01
Weather:
Q: Zebra
PAX: 11 – Radio, Sous Vide, Cowbell, Dr. Quinn, Oshag, Santa’s Little Helper, Flu Shot, Muck, 49er, Buzz Kill, Zebra
Warm-O-Rama
Static stretching
Copperhead squats
Imperial walkers
Abe vigodas
Tha Thang
4 exercises with 6 reps of each to total 24 reps at each corner of the parking lot.
Lap 1:
Squat press
Hand release merkins
High-slow flutter kicks
Burpees
Lap 2:
Squat
Curls
Dead bugs
Man makers
Lap 3:
Squat
HR merkins
American Hammers
Burpees
Finished by repeating lap 1 reps x 4 in the upper lot.
End in COT
Location: Gridlock
Date: 2023-11-20
Weather:
Q: Zebra
PAX: 10 – Bettis, Buzz Kill, Cowbell, Corn Dog, Sous Vide, Chewbacca, Muck, Oshag, Santa’s Little Helper, Zebra
Warm-O-Rama
Plank and static hip stretching
Tha Thang
5 rounds
10 Jump over ruck burpees
15 squat press with ruck or sandbag
20 flutter kicks
Lower lot mosey
Finished with ruck around the parking lot
End in COT
Location: Gridlock
Date: 2023-10-09
Weather:
Q: Zebra
PAX: 9 – Wally World, Golden Shower, Muck, Sous Vide, Flu Shot, Buzz Kill, Oshag, Santa’s Little Helper, Zebra
Warm-O-Rama
None
Tha Thang
Rucked the loop around to the pull up shelter. ~1/2 mile
15 minutes AMRAP:
3 pull ups
7 mercans
10 bench squat ruck press
Sprint 40 yards and mosey back
Rucked back to the parking lot, backtracking to avoid the skunk that stared us down on the path ~3/4 mile
End in COT
Location: Gridlock
Date: 2023-09-28
Weather:
Q: Zebra
PAX: 11 – Lincoln Log, Sous Vide, Lansbury, Baby Driver, Chewbacca, Hoser, Buzz Kill, Muck, Flu Shot, Axeman, Zebra
Warm-O-Rama
Static stretching
SSH
Copperhead squats
Grass grabbers
Hillbillies
Tha Thang
Partner 1 sprinted ~40 yards then went to the shelter to do 20 step ups.
Partner 2 alternated max reps for two exercises until 1 returned and traded.
R1 – OH Press/curls
R2 – Bench press/skull crushers
R3 – dead bugs/merkins
R4 – man makers/squat press
R5 – OH hold/plank
Lansbury challenged everyone to create the hand gesture for their F3 name
End in COT
Location: Gridlock
Date: 2023-08-28
Weather:
Q: Zebra
PAX: 11 – Corn Dog, Chewbacca, Muck, Oshag, Santa’s Little Helper, Sparrow, Sous Vide, Lansbury, Snowflake, Buzz Kill, Zebra
Warm-O-Rama
Stretch, get a partner and ruck up
Tha Thang
Buy in: 4 x 5 jump over ruck burpees at the bottom and top of the hill
After completing the buy in, partners share reps for 5 rounds, with rucking the football field between rounds
20 – Ground to Overhead
20 – Overhead reverse lunges
20 – Ruck swings
20 – Ruck squats
Buy out: 30 jump over ruck burpees on the hill (5 at a time)
Rucked around the tennis courts with our remaining time
End in COT
Location: Gridlock
Date: 2023-08-03
Weather: Not raining
Q: Zebra
PAX: 10 – Sous Vide, Lincoln Log, 49er, Hoser, Baby Driver, Buzz Kill, Axeman, Incognito, Sparrow, Zebra
Warm-O-Rama
We stretched at the place where the flag would normally go. Incog told an uncharacteristically funny joke as we stretched.
Tha Thang
Awaiting the onset of rain, QIC asked Linc to select #1 or #2. He unknowingly selected an alternate beatdown, in lieu of the rain.
F3 Deck of death. We followed the rep and exercise directions from the poorly shuffled cards. No real rain occurred.
End in COT
Location: Gridlock
Date: 2023-06-08
Weather:
Q: Zebra
PAX: 9 – Sous Vide, Oshag, Santa’s Little Helper, Muck, Toto, LeBron, Lansbury, Incognito, Zebra
Warm-O-Rama
Static stretching
Abe Vigodas IC
SSH IC
Tha Thang
Pax paired up and were dealt 7 uno cards. We played a game of Uno with assigned exercises for each card.
Red – decline mercans
Blue – jump squats
Green – dead bugs
Yellow – curls
Draw 2 – 5 Aflec’s
Skip – 10 SSH
Reverse – 10 mountain climbers
Wildcard – 5 man makers
Draw 4 – 4 mucho leggo
Incognito and Zebra won the game, resulting in 10 burpees for all the losers
Thang 2: Hill climbs
10 LBC’s at bottom of the hill
10 squats at top of the hill
Alternating forward run and Bernie’s up the hill
Finished with Mary at the flag
End in COT
Location: Gridlock
Date: 2023-06-05
Weather:
Q: Zebra
PAX: 6 – Oshag, Santa’s Little Helper, Sous Vide, Muck, Weird Science, Zebra
Warm-O-Rama
Stretch oyo
Tha Thang
Rucking with some double time jogging/running to the pull up shelter
We did a series of exercises to help prep for next year’s Murph.
30 second hangs
Bent over rows
Flutter kicks with ruck overhead
Weighted bench squats
Mercans
End in COT
Location: MoCo
Date: 2023-05-27
Weather: Perfect
Q: Zebra
PAX: 11 – Sous Vide, Gwazi , Golden Shower, Splitter, Deflator, Spock, Snow White, Cockroach, Radio, Oshag, Zebra
Warm-O-Rama
15 burpee punishment to start since several MoCo pax showed up without their homework.
Arm circles
Grass grabbers
Abe Vigodas
SSH
Imperial Walkers
Hillbillies
Tha Thang
Today’s beatdown was all about introducing various beatdown types and activities that the MoCo crew can implement as they begin to take the lead.
Evolution 1: Tubthumper by Chumbawumba
SSH throughout the song, drop down for a burpee when they say “down.” **they say the word a lot!
Evolution 2: You go, I go partner work
Partner 1 held Al Gore while partner 2 worked
3 Man Makers, 10 jump lunges, 15 LBC
2x thru each, then run suicides
Repeat the whole cycle
Evolution 3: 11’s
Squat thrusters then Bernie’s to 2nd cone Mericans and mosey back
Evolution 4: Deck of Death
Pax flipped cards and completed the assigned work until time ran out
Thanks to Splitter for providing MoCo with their very own coupons and thanks to Sous Vide for providing the stencil and paint!
Welcome Spock!
End in COT
Location: Sherwood
Date: 2023-05-05
Weather:
Q: Zebra
PAX: 10 – Oshag, Muck, Wally World, Santa’s Little Helper, Flu Shot, Sonic, Splitter, Bettis, Lansbury, Zebra
Warm-O-Rama
Stretch OYO
Tha Thang
Rucking with a couple sandbags. 1.9 miles covered, despite what Oshag says.
Stops for some 45’s throughout. 15 reps each of top half, bottom half and full reps of exercise. Sucks for those hauling 45lb plates 😉
Colt 45 – Curls
Bolt 45 – Squats with rucks on front
Holt? 45 – Hand release mercans
We learned that running suicides with rucks is really fun
Mary finisher
LBC’s, American Hammers and Big Boy Sit ups all with Rucks
End in COT
Location: Gridlock
Date: 2023-05-02
Weather:
Q: Zebra
PAX: 9 – Splitter, Lincoln Log, Sous Vide, Muck, Steve-O, Axeman, Phantom Menace, Incognito, Zebra
Warm-O-Rama
Deep squats, plank, runners stretch
Abe Vigodas IC
SSH IC
Tha Thang
4 minute AMRAP:
12 coupon squats
10 mericans
8 lunges
6 overhead press
Run the large loop
Mary between rounds: flutter kicks, big boys, American hammers, plank, toe taps
Welcome Daniel (FNG) our naming game was off but we’ll solidify on your second post
End in COT
Location: Gridlock
Date: 2023-04-24
Weather: Almost freezing 😔
Q: Zebra
PAX: 9 – Bettis, Sous Vide, Oshag, Muck, Flu Shot, Sparrow, Splitter, Santa’s Little Helper, Zebra
Warm-O-Rama
Stretch oyo
Tha Thang
Just a ruck for a mile and half to the scoreboard hill.
2x
Jump over ruck hurpees
Ruck up the hill
Squat thrusters
Overhead carry down the hill
Finished with rucking the parking lot including: Backwards rucking, double time, lunge walk and flutter kicks
End in COT
Location: Gridlock
Date: 2023-04-15
Weather: Awesome
Q: Zebra
PAX: 3 – Zebra, Oshag, Flu Shot
Warm-O-Rama
Rucking
Tha Thang
Rucking
End in COT
Location: Gridlock
Date: 2023-04-13
Weather:
Q: Zebra
PAX: 12 – Oshag, Wally World, Sous Vide, Baby Driver, LeBron, Axeman, Ollie, Steve-O, Muck, Zebra, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
Lots of stretching and a short mosey to warm the body and muscles up
Tha Thang
Strength Interval Training (SIT) with periods of active recovery. 1/2 the pax performed AYG Sprint at each level of the parking lot followed by a walk back while the other pax did AMRAP coupon work.
1st Tier – Sprint paired with coupon curls
Mary work in recovery
2nd Tier – Sprint paired with overhead coupon hold
Mary
3rd Tier – Sprint paired with coupon bench press
Stretch recovery
4th Tier -Sprint paired with skull crushers
Finisher:
60 seconds wall sit
30 seconds max air squats – butt to bench
60 seconds wall sit
10 jump squats
End in COT
Location: Sherwood
Date: 2023-03-31
Weather: Steady drizzle
Q: Zebra
PAX: 6 – Oshag, Flu Shot, Steve-O, Santa’s Little Helper, Phantom Menace, Zebra
Warm-O-Rama
Grab your ruck
Tha Thang
Leisurely ruck through the wood and neighborhood.
Phantom menace left some gifts for the homeowners.
3.0 miles covered.
End in COT
Location: Gridlock
Date: 2023-03-13
Weather: Cold with rain and sleet
Q: Zebra
PAX: 5 – Sous Vide, Muck, Flu Shot, Lincoln Log, Zebra
Warm-O-Rama
Ruck up and grab extra weights
Tha Thang
Rucked most of the loop while sharing 2 sandbags as extra weight. Stopped for PT a few times when trading the sandbags. Added some backwards walking for Lansbury.
End in COT
Location: Gridlock
Date: 2023-03-04
Weather:
Q: Zebra
PAX: 25 – Ricky Bobby, Splitter, Wally World, Jello Shot, Dub-K, Lincoln Log, Sous Vide, Bam, Count Chocula, Muck, Radio, Subject Matter, Axeman, Baby Driver, Chewbacca, Red Cross, Lansbury, Matlock, Hertz, Liberace, Buffet, The Janitor, Incognito, , Dr. Bird, Zebra
Warm-O-Rama
10 Abe Vigodas
20 Copperhead squats
30 Michael Phelps
40 SSH
Tha Thang
Celebrations on the tennis courts. 10 reps of base exercise at the end of each run. 40 second wall sits between most rounds
Celebration 1: 10 SSH
10 BB sit-ups
20 Merkins
30 Squats
40 Bench Press
Celebration 2: 10 High Knees
10 OH Press
20 Saturday Nights
30 Lunges
40 Jump Rope
Celebration 3: 10 Monkey Humpers
10 Burpees
20 Coupon Swings
30 Heel Touches
40 Skaters
Celebration 4: 10 Skull Crushers
10 Aflec’s
20 Jump Squats
30 Curls
40 Mt. Climbers
Celebration 5: 10 Dips
10 Catalina Wine Mixers
20 Superman’s
30 Sumo Squats
40 American Hammers
End in COT
Location: Gridlock
Date: 2023-02-16
Weather: Not storming
Q: Zebra
PAX: 12 – The Janitor, Count Chocula, Steve-O, Axeman, Baby Driver, Bam, Oshag, Santa’s Little Helper, Sous Vide, Lansbury, 49er, Zebra
Warm-O-Rama
Arm circles
Copperhead squats
Side Straddle Hops
Abe Vigoda
Plank stretching
Tha Thang
4 supersets – 3 rounds each – 15-20 reps for each exercise
SS1:
Merkins
Overhead Press
Shoulder Taps
SS2:
Step Ups
Lunge with front raise
Freddie Mercury
SS3:
Curls
Dips
Superman
SS4:
Squats
Saturday Nights
Dead Bugs
End in COT
Location: Gridlock
Date: 2022-12-20
Weather:
Q: Zebra
PAX: 14 – Sparrow, Fogell, Lincoln Log, Sous Vide, Chewbacca, Buffet, The Janitor, Steve-O, Muck, Snowflake, Wally World, Incognito, 49er, Zebra
Warm-O-Rama
Michael Phelps, arm circles
Hip stretches
Side straddle hops
Tha Thang
Mosey to the coupons and paired up to work in teams.
5 minute Amrap:
12 squats, 10 merkins, 8 lunges, 6 overhead press
– Mosey the large loop
5 minute Amrap
– 2 lap mosey
5 minute Amrap
– 3 lap mosey
5 minutes stretching finisher
End in COT
Location: Gridlock
Date: 2022-12-05
Weather: Just a bit nippy
Q: Zebra
PAX: 7 – Borland, Chewbacca, Sous Vide, Lansbury, Snowflake, Wally World, Zebra
Warm-O-Rama
Grab a ruck and 2 pax loaded up sandbags of ~60 and 80lbs
Tha Thang
Mumble ruck around the loop, trading off packing the sandbags.
End in COT
Location: Paddock
Date: 2022-11-23
Weather:
Q: Zebra
PAX: 3 – Sous Vide, Bettis, Zebra
Warm-O-Rama
Get moving, it’s cold
Tha Thang
Ladder work between the poles on the road.
5 burpees, 10 Mercans and 15 squats every time at the starting pole
Ran to poles in a ladder, pax drew a card from the F3 deck for exercise choice.
Ran the ladder to 6 poles with slow squats, luges, dips, big boy situps, hand release mercans, shoulder taps and 100 flutter kicks
Finished with AYG sprint up the final hill
End in COT
Location: Gridlock
Date: 2022-11-21
Weather: 20 but feels like 14
Q: Zebra
PAX: 7 – Sous Vide, Snowflake, Bettis, Muck, Wally World, Radio, Zebra
Warm-O-Rama
Warm up as needed. Pick a pax to take the Q while Oshag is out.
Tha Thang
Rucked the loop opposite the usual way.
We stopped at the pull up shelter for some PT
4 rounds, 20 reps each with a short sprint between each round:
– ruck step ups
– overhead press
– front squat w/bench taps
– curls
– bench press
End in COT
Location: Gridlock
Date: 2022-10-27
Weather:
Q: Zebra
PAX: 7 – Sous Vide, Muck, The Janitor, Steve-O, Axeman, Radio, Zebra
Warm-O-Rama
Michael Phelps, Arm Circles
Finkle swings IC
21’s SSH
squat hold, Planks, runner stretch
Mosey to the coupons
Tha Thang
Working in pairs, pax completed 20 reps of each exercise while their partner moseyed to the other end of the lot and did Mary.
Merkins
Squats
Overhead press
Lunges
Curls
Mary: American Hammers, dead-bugs, big boy sit ups, lots of back blasts
Last round – max out round, as many reps as you can do
End in COT
Location: Gridlock
Date: 2022-10-15
Weather:
Q: Zebra
PAX: 14 – El Fed, Sous Vide, Chewbacca, Incognito, Subject Matter, Axeman, Splitter, Lincoln Log, The Janitor, Radio, Buffet, Muck, Bam, Zebra
Warm-O-Rama
Michael Phelps, Ground stretching, Runners stretch, squat hold
Imperial Walkers IC
Hillbillies IC
Motivators
Tha Thang
4 corners
At each corner of the football field completed the following reps:
10 burpees, 15 hand release merkins, 20 lunges, 30 squats. Mosey/Bernie to next corner
Pax attempted a 15 yard throw with a football into a bucket target to test their skills in front of 14 people as opposed to 65,000.
Jump over burpee punishment for every miss.
Nice job by El Fed to save the group from more burpees. Oshag did not hit the target during the beatdown.
Murder bunny ladder:
Coupons on the goal line. Mosey full 100 yards, 5 big boy sit ups, mosey back to coupon, 10 mt climbers, murder bunny 5 yards.
Repeat the same routine with 5 fewer yards each time. Pax completed as many reps as possible until time was up.
End in COT
Location: Gridlock
Date: 2022-09-26
Weather:
Q: Zebra
PAX: 7 – Oshag, Muck, Wally World, Sous Vide, Sparrow, Santa’s Little Helper, Zebra
Warm-O-Rama
Stretch OYO
Load up Rucks and shared sandbags
Tha Thang
Rucking with various stations along the way.
1st stop: 1 minute timed merkins – focused on correct form. Paired up with partner counting reps.
2nd stop: 1 minute plank
3rd stop: 2 minute timed squats with partner
4th stop: 1 minute plank
Rucked back to AO
End in COT
Location: Gridlock
Date: 2022-09-08
Weather: First cool morning ahead of Fall
Q: Zebra
PAX: 17 – Splitter, Incognito, Chewbacca, Oshag, Santa’s Little Helper, Wally World, Axeman, Bam, Sous Vide, Red Wire, Steve-O, Lansbury, Friar Tuck, One Time, Ollie, Lincoln Log, Zebra
Warm-O-Rama
Show up early and warm up OYO
Mosey to the basketball court
Tha Thang
Each corner(cone) is 25 yds apart
Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
• After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
• After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
• After the big boy situps, bearcrawl to the right to cone 1 and perform 25
burpees.
Each pax tracked their reps through for the entire 45 minutes
Welcome Friar Tuck
End in COT
Location: Gridlock
Date: 2022-08-15
Weather: Muggy
Q: Zebra
PAX: 7 – Sous Vide, Oshag, Santa’s Little Helper, Axeman, Incognito, Muck, Zebra
Warm-O-Rama
Stretch OYO and ruck up
Tha Thang
Rucked to the football field to complete the Grow Ruck 4th Evolution PT
10 squat thrusters with rucks
mosey the length of the field
10 burpees
mosey to rucks
Pax completed 10 rounds of Ruck PT.
End in COT
Location: Gridlock
Date: 2022-07-12
Weather:
Q: Zebra
PAX: 13 – Geppetto, Dub-K, Oshag, Santa’s Little Helper, Bootlegger, Axeman, LeBron, Muck, Wally World, Sous Vide, 49er, Absolutely, Zebra
Warm-O-Rama
Pax circled up and stretched while a local film crew set up with plans to chronicle our F3 group.
Michael Phelps
Arm circles
Runners stretch
SSH IC
Abe Vigodas IC
Copperhead Squats IC
Tha Thang
Tiers of pain – ladders on each tier of the parking lot at each staircase
Tier 1: 5 burpees, 10 dead bugs, 15 squats, 20 SSH, 25 Shoulder taps
Tier 2: 5 jump squats, 10 mountain climbers, 15 merkins, 20 OH clap, 25 LBC
Tier 3: 5 body builders (burpee w/plank Jack), 10 lunges, 15 American hammers , 20 dry docks
Tier 4: 5 Big boy sit ups, 10 Diamond merkins, 15 Superman’s, 20 sumo squats
Finished with pax choice Mary
Happy Birthday Absolutely! We’re glad you chose to celebrate with us
End in COT
Location: Gridlock
Date: 2022-07-04
Weather: Perfect
Q: Zebra
PAX: 14 – Weird Science, Muck, Dub-K, Doc Holiday, Wally World, Incognito, Axeman, Radio, Santa’s Little Helper, Oshag, Buffet, Chewbacca, Sous Vide, Zebra
Warm-O-Rama
Warm up OYO to patriotic music
Tha Thang
Ruck up with added sandbags and carry the flag
Rucked to the football field
7-4-2022 – 7 exercises, 4 rounds, 20 reps/22reps
Rucking between each round
Finisher: some pax complained we didn’t do any burpees
Listening to “My Shot” from Hamilton, SSH throughout, completing 1 burpee (Ameripee) every time they said “shot”
End in COT
Location: Gridlock
Date: 2022-06-18
Weather: A cool reprieve from the heat
Q: Zebra
PAX: 14 – Muck, Expo, Hertz, TStark, Fergie, Sous Vide, Incognito, Raquel, Radio, 49er, Axeman, Oshag, Santa’s Little Helper, Zebra
Warm-O-Rama
Over half the pax got the memo and wore blue shorts with their black shirt. Our resident fashion police failed to comply.
Michael Phelps, arm circles, downward dog, runners stretch
30 SSH IC
10 Imperial Walkers IC
10 Hillbillies IC
QIC unloaded his trunk with lots of toys to play with today. Pax hauled 3 weighted fitness balls and 3 sandbags and moseyed to the tennis courts
Tha Thang
After a little more stretching, we split into 4 groups for Station work.
Station 1: Amrap
10 wall balls
20 mountain climbers
20 overhead claps
Station 2: Amrap
5 sandbag squat presses
10 BB sit-ups
20 SSH
Station 3: Amrap
5 burpees
10 jump squats
20 grapplers
Station 4:
Celebrations.
8 court suicides with increasing merkins at each court. When the group completed their celebration, we rotated stations
After each group completed all 4 stations, 10 minutes remained.
Finisher: 1 round of 11’s
LBC’s — bear crawl 1 court — Variation of merkins (wide, diamond, clap) — Bernie back
End in COT
Location: Gridlock
Date: 2022-06-02
Weather: Muggy
Q: Zebra
PAX: 12 – Bootlegger, Oshag, Santa’s Little Helper, Sous Vide, Raquel, Steve-O, Lincoln Log, Geppetto, Incognito, The Janitor, Muck, Zebra
Warm-O-Rama
Michael Phelps
Arm Circles
Copperhead squats IC
Tension Toads
Runner’s stretch
Team up and mosey to the tennis courts
Tha Thang
In groups of 3 or 4, pax rotated between 4 different activities.
1st – carried a 60-80lb sandbag
2nd – 4 court celebrations
3rd – Mercans AMRAP
4th – Big Boy Situps AMRAP
Repeat with Squats and American Hammers
After the 2nd round we all lined up for a full 8 court celebration. At each stop, pax rested with 2 mercans
Last round repeat with 3 court celebrations, sandbag carry, TNT Toad Squat jumps and LBC’s.
There were a number of tennis balls left out on the courts this morning. Oshag made sport of it by launching them at the runners throughout.
End in COT
Location: Gridlock
Date: 2022-04-14
Weather: Windy and cool
Q: Zebra
PAX: 10 – Sous Vide, Muck, The Janitor, Steve-O, Oshag, Santa’s Little Helper, Geppetto, Incognito, Bootlegger, Zebra
Warm-O-Rama
Gridlock was without power following the storms last night.
Arm Stretches, Abe Vigodas, Copperhead Squats, Hillbillies.
Mosey to the shelter.
Tha Thang
Mixture of Cindy (5 pull ups, 10 merkins, 15 squats) and Tabata (20 work, 10 rest)
– 5 minutes of Cindy, Sprint the parking lot after every 2 rounds
– 4 minutes of Tabata – Wall Sits
– 5 minutes of Cindy with sprints
– 4 minutes of Tabata – Dead Bugs
– 7 minutes of Cindy with sprints
– 4 minutes of Tabata – Calf Raises
Final AYG sprint, then mosey back to startex
End in COT
Location: Gridlock
Date: 2022-04-04
Weather:
Q: Zebra
PAX: 3 – Farva (Lex), Sous Vide, Zebra
Warm-O-Rama
Ruck up + 60lb sandbag
Tha Thang
Ruck the loop, trading the sandbag, ~2 miles.
Stops along the way with squats, merkins and flutter kicks. Ladder up and down 5–10–15–20–15–10–5
End in COT
Location: Gridlock
Date: 2022-03-29
Weather:
Q: Zebra
PAX: 12 – Lincoln Log, Showcase Showdown, Red Flanders, Geppetto, Czekov, Slick Willie, Steve-O, The Janitor, Axeman, WKRP (DR), Wally World, Zebra
Warm-O-Rama
Arm Circles
Grass Grabbers
Slow Squats
Finkle Swings
Tha Thang
Nolan Richardson – 40 Minutes of Hell
Breaks and extra work brought to you by Zebra – How well do you know the rules (high school) of basketball? Incorrect answers incurred additional work/punishment
We started with a correct answer – 5 burpees. Followed by an incorrect answer = Running Lines. Another incorrect answer = Running Lines – 2 reps
R1: partner work to complete 50 burpees while other pax carried weight (sandbag, coupon, ruck) to the other end and did 5 Bobby Hurley’s, then Bernie back.
Break – More incorrect answers…Running lines
R2: 75 Big Boy sit-ups — 5 Bobby Hurley’s/weight carry
Incorrect answers…Line Running. Some pax decided to assume the role of their brother not in attendance. A technical foul for excessive complaining was called. The punishment was 10 Catalina Wine Mixers
R3: 100 Dead Bugs (2 is 1) — 5 Bobby Hurley’s/weight carry
Running Lines
R4: 100 Dorothy Squat Jumps — 5 Merkins/weight carry
Steve-O got one right, so we finished with 5 burpees
End in COT
Location: Gridlock
Date: 2022-03-21
Weather: Low of 38, warming up
Q: Zebra
PAX: 6 – Thin Lizzy, Geppetto, Muck, Sous Vide, Steve-O, Zebra
Warm-O-Rama
Stretch OYO
Tha Thang
Rucked to the scoreboard hill
5 Rounds – Overhead Ruck carry up the hill. 10 front ruck squats, OH carry down, 10 merkins
Ruck to the big hill
3 Rounds – Front Ruck Carry down the hill, 10 lunges, ruck up the hill, 5 Burpees with jump over ruck
Continue ruck around the park and back to AO – Approximately 2 total miles
Finished with 20 Flutter kicks IC
End in COT
Location: Gridlock
Date: 2022-02-24
Weather: Icy and cold
Q: Zebra
PAX: 6 – Sous Vide, Showcase Showdown, Geppetto, The Janitor, Steve-O, Zebra
Warm-O-Rama
QIC waited in the parking lot alone thinking that none would show up due to the icy conditions. Then in rolled the headlights and the local clown car. 4 pax jumped out of the clown car, Sous Vide rolled up too. Rather than make the pax roll around on the muddy and icy ground, we moseyed to the Babe Ruth shelter for stretching and the beatdown.
Tha Thang
5 minutes of Mary – 20 seconds of AMRAP work and 10 seconds of rest
Big Boy Sit-ups, American Hammers, Flutter Kicks, Pickle Pounders and Freddie Mercury’s
EMOM – 3 rounds with mosey between each round
20 merkins, 10 walkouts, 20 squats, 15 V-Ups, 20 Dips, 20 Step Ups, 20 Jump Lunges, 20 Mountain Climbers
Finished with 5 minutes of Mary
End in COT
Location: Gridlock
Date: 2022-02-03
Weather: Rain
Q: Zebra
PAX: 13 – Axeman, Sous Vide, Bootlegger, Wally World, Oshag, Santa’s Little HelperSlick Willie, Muck, Possum, The Janitor, Geppetto, Zebra, Thin Lizzy
Warm-O-Rama
Mosey to the coupons and the shelter
Stretching to Ice Ice Baby
Tha Thang
EMOM with range of reps for each exercise. Cardio for full minute
20-30 Merkins
20-30 LBC’s
Line Jumps – Side to Side
10-15 Squat Press
10-15 American Hammers
Side Straddle Hop
15-20 Curls
15-20 Superman’s
Jump Rope
5-10 Burpees
10-15 Heel Touches
High Knees
10-15 Lunges
1 min Plank
Line Jumps – Front to Back
20-30 Merkins
15-20 Flutter Kicks
SSH
10-15 Squat Press
15-20 Pickle Pounders
Jump Tucks
5-10 Burpees
10-15 Heel Touches
Skaters
10-15 Lunges
1 min Plank
End in COT
Location: Gridlock
Date: 2022-01-17
Weather: Mid 20’s and snowing
Q: Zebra
PAX: 8 – Sous Vide, Czekov, Steve-O, Oshag, Santa’s Little Helper, Possum, Incognito, Zebra
Warm-O-Rama
Warming up your car and de-icing your windows was enough warm up today
Tha Thang
2.4 mile ruck around the park in the snow. Beautiful morning to ruck.
Pax stopped at the big hill and tested the snow. Rucked to the bottom, 10 squats rucked back to the top, 10 lunges.
Finished with 10 merkins back at the AO.
End in COT
Location: Gridlock
Date: 2022-01-13
Weather: Calm and warm
Q: Zebra
PAX: 13 – Geppetto, Raquel, Steve-O, Showcase Showdown, Muck, Axeman, Wally World, The Janitor, Possum, Sous Vide, Gutterball (DR), Bootlegger, Zebra
Warm-O-Rama
Michael Phelps
Downward dog
Runners stretch
Slow count Mountain Climbers IC
SSH IC
Copperhead Squats IC
Tha Thang
We gathered in the upper lot in a circle with coupons and did the corresponding exercises to spell each Pax’s name. Completed the reps for all but 2 pax
A – 5 Man Makers
B – 1 Minute Plank
C – 10 Merkins
D – 20 SSH
E – 10 Coupon Squats
F – 10 Coupon Curls
G – 5 Catalina Wine Mixers
H – 15 Calf Raises
I – 10 Bench Presses
J – 10 Jump Squats
K – 10 Walk Outs
L – 10 Big Boy Sit Ups
M – 10 Lunges
N – 10 American Hammers
O – 10 Wide Arm Merkins
P – 10 Alternating Shoulder Taps
Q – 10 OH Presses
R – 10 Grapplers
S – 10 Mountain Climbers
T – 15 Jump Ropes
U – 15 LBC’s
V – 10 Coupon Swings
W – 15 Tricep Dips
X – 10 Derkins
Y – 5 Burpees
Z – 10 Step Ups
End in COT
Location: Gridlock
Date: 2021-12-06
Weather: Rain and lightning
Q: Zebra
PAX: 3 – Sous Vide, Possum, Zebra
Warm-O-Rama
Not an easy day to roll out of bed when you hear the wind blown rain thrashing against the windows. 3 HIMS persevered to show up today Rain or Shine.
Warm up with arm stretches, Copperhead squats IC, Finkle Swings IC, Grass Grabbers IC
Tha Thang
40 minutes of EMOM with range of reps for pax to modify.
Rotation of Arms/Legs, Core and Cardio including:
Merkins, LBC’s, Line Jumps, Squat Press, American Hammers, Side Straddle Hop, Curls, Superman’s, Jump Rope, Burpees, Heel Touches, High Knees, Lunges, Plank Hold, Flutter Kicks, Pickle Pounders, Skaters, Wall Sits, Freddie Mercury’s and Shoulder Taps
End in COT
Location: Foxhole
Date: 2021-11-06
Weather: Chilly – 28°
Q: Zebra
PAX: 2 – Mule, Zebra
Warm-O-Rama
Stretch oyo as needed
Tha Thang
Ladder work around the parking lot. Mosey between medians and climb the ladder adding 5 reps each time
1st round: 5 burpees, 10 dead bugs, 15 squats, 20 SSH, 25 shoulder taps
2nd round: 5 jump squats, 10 mountain climbers, 15 merkins, 20 OH claps, 25 LBC’s
Finished with mumble ruck and 50 weighted step ups
End in COT
Location: Gridlock
Date: 2021-10-25
Weather: “Last days of summer”
Q: Zebra
PAX: 5 – Muck, Possum, Geppetto, Oshag, Zebra
Warm-O-Rama
Stretch OYO
Tha Thang
100 ruck step ups
Ruck ~1/2 mile with 3 sandbags of 60lbs or more
Two rounds of 25 step ups at first shelter
Ruck to next shelter
Two more rounds of 25 step ups
Ruck ~1/2 mile back to startex
Two more rounds of 25 step ups (250 total)
Two rounds of 20 ruck curls and 2.0 overhead presses
End in COT
Location: Gridlock
Date: 2021-10-23
Weather:
Q: Zebra
PAX: 8 – Chewbacca, Czekov, Muck, Radio, Raquel, Pee Wee, 49er, Zebra
Warm-O-Rama
Dynamic stretching
Tha Thang
Pax hauled 3 sandbags of various weight to the pull up shelter.
Working with a partner, 1 pax did max reps of Cindy (5 pull ups, 10 merkins, 15 squats) while the other pax moseyed the parking lot halfway and back then to the road and back, then swapping roles.
While continuing Cindy, teams took turns completing a round of 60×60. 60 seconds of sandbag burpees for max reps with a 60lb sandbag.
After each pax completed one round of 60×60 we hauled the sandbags to the scoreboard.
Jacob’s ladder: pax ran up the hill, completed burpees up and down the ladder from 1 to 7
Pax completed a second round of 60×60
Moseyed back to startex.
Finisher: 5 minutes of Mary. Big Boy sit-ups, American Hammers, flutter kicks, pickle pounders, Freddie Mercury’s
End in COT
Location: Gridlock
Date: 2021-09-13
Weather:
Q: Zebra
PAX: 6 – Sous Vide, 49er, Geppetto, Muck, Chewbacca, Zebra
Warm-O-Rama
Warm up OYO
Tha Thang
Rucked to the scoreboard hill
Hill climb with 10 squats at the top, 10 merkins at the bottom. Descend the ladder all the way to 1.
Repeato with ruck on front. Ruck curls at the top, overhead press at the bottom. Descended to 5 reps.
On the football field went the full length of the field with various exercises to go from pole to pole.
1 – lunge walk. 2 – ruck rifle carry . 3 – lunge walk with ruck rifle carry. 4 – bear crawl
Finally, we rucked the rest of the loop.
End in COT
Location: Gridlock
Date: 2021-08-19
Weather: Humid and then buckets of rain
Q: Zebra
PAX: 9 – Thin Mint, Showcase Showdown, Steve-O, Oshag, Sous Vide, Possum, Wally World, Santa’s Little Helper, Zebra
Warm-O-Rama
Static stretching
Imperial Walkers IC
Hillbillies IC
Tha Thang
4 tiers of 4 exercises, climbing up and down the ladder.
Tier 1:
5 Burpees, 10 Dead Bugs, 15 Squats, 20 SSH
It started raining lightly as we began tier 2. The rain never let up.
Tier 2:
5 Jack in the box Jump Squats, 10 Mountain Climbers, 15 Diamond Merkins, 20 OH claps
Tier 3:
5 Body Builders, 10 Lunges, 15 American Hammers, 20 Merkins
Tier 4:
5 Big Boy Sit-ups, 10 A-Rods, 15 Superman’s, 20 Sumo Squats
The pax especially enjoyed Big Boy’s and Superman’s in the puddles of rain!
End in COT
