Author: Zebra

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: 2024-01-01
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: 2023-02-16
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.

• 25 rucking lunge steps along the way.
• Some backwards rucking for Lansbury

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: 2022-06-18
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: 2022-04-14
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: 2022-01-17
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