Author: Zebra

Location: Gridlock
Date: 2021-07-31
Weather:

Q: Zebra
PAX: 9 – Showcase Showdown, Raquel, Sous Vide, Axeman, Radio, Muck, Hertz, Nurse Joy, Zebra

Warm-O-Rama
Shouts of Joy resounded from the Pax when they realized that Lansbury had passed the Q off to Zebra at Gridlock this morning. One unnamed pax said: “Thank God we don’t have to listen to Lansbury’s music.”

Verbal Disclaimer

Abe Vigodas IC
Imperial Walkers IC
Copperhead Squats IC
SSH IC
Merkins IC

Tha Thang
On each tier of the parking lot we completed a 5-10-15-20 rep ladder, starting at one entrance and stopping at each set of stairs to work. We moved up and down the ladder until we eventually added each station, stopping at each spot both directions.

Tier 1:
5 Burpees, 10 Walk outs, 15 Squats, 20 SSH

Tier 2:
5 Jack in the box jump squats, 10 Mt. Climbers, 15 Merkins, 20 OH Clap

Tier 3:
5 Body Builders, 10 V-Ups, 15 American Hammers, 20 Lunges

Tier 4:
5 BB Sit ups, 10 Bonnie Blair’s, 15 A-Rod’s, 20 Superman’s

After we completed all 4 tiers, we moved down the ladder until time was out – completing 3 tiers.

End in COT

Location: Gridlock
Date: 2021-07-31
Weather:

Q: Zebra
PAX: 9 – Showcase Showdown, Raquel, Sous Vide, Axeman, Radio, Muck, Hertz, Nurse Joy, Zebra

Warm-O-Rama
Shouts of Joy resounded from the Pax when they realized that Lansbury had passed the Q off to Zebra at Gridlock this morning. One unnamed pax said: “Thank God we don’t have to listen to Lansbury’s music.”

Verbal Disclaimer

Abe Vigodas IC
Imperial Walkers IC
Copperhead Squats IC
SSH IC
Merkins IC

Tha Thang
On each tier of the parking lot we completed a 5-10-15-20 rep ladder, starting at one entrance and stopping at each set of stairs to work. We moved up and down the ladder until we eventually added each station, stopping at each spot both directions.

Tier 1:
5 Burpees, 10 Walk outs, 15 Squats, 20 SSH

Tier 2:
5 Jack in the box jump squats, 10 Mt. Climbers, 15 Merkins, 20 OH Clap

Tier 3:
5 Body Builders, 10 V-Ups, 15 American Hammers, 20 Lunges

Tier 4:
5 BB Sit ups, 10 Bonnie Blair’s, 15 A-Rod’s, 20 Superman’s

After we completed all 4 tiers, we moved down the ladder until time was out – completing 3 tiers.

End in COT

Location: Gridlock
Date: 2021-07-12
Weather:

Q: Zebra
PAX: 6 – Nurse Joy, Wally World, Muck, Possum, Sous Vide, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
With rucks on:
5 – burpees
5 – squats
5 – 4 count mountain climbers
5 – merkins
5 – big boy sit ups (ruck on front)
5 – curls

Pax rucked the loop, stopping every 8-10 minutes and adding 5 reps to each of the above exercises. We completed rounds of 10, 15 and then a final round of 5 back at the start as our time was up.

End in COT

Location: Gridlock
Date: 2021-07-01
Weather: A break in the rain before downpour

Q: Zebra
PAX: 9 – Possum, Sous Vide, Lincoln Log, Muck, Lansbury, Nurse Joy, Wally World, Incognito, Zebra

Warm-O-Rama
Various arm stretches
Runners stretch
SSH IC
Copperhead squats IC

Tha Thang
Mosey to pull up shelter
Today was a rotation of Cindy and Tabatas
6 min of Cindy (5 pull ups, 10 merkins, 15 squats)
4 min of tabata (20 seconds work – 10 seconds rest) Wall sits
6 min of Cindy
4 min of tabata – American Hammers
4 min of Cindy
4 min of tabata – Planks

Mosey back to the flag

End in COT

Location: Gridlock
Date: 2021-06-14
Weather:

Q: Zebra
PAX: 8 – Oshag, Radio, Axeman, Doc Brown, Sous Vide, Muck, Santa’s Little Helper, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
Switched things up today and kept our rucking in the parking lot.
5 Rounds
Ruck the loop of the lot with run/mosey up the hill
10 Step Ups
10 Ruck Merkins
10 Squats
10 OH Press
10 Curls
10 OH Lunges
10 4 ct. Flutter Kicks

Last round doubled everything to 20

End in COT

Location: Gridlock
Date: 2021-05-15
Weather: Perfect

Q: Zebra
PAX: 9 – Lincoln Log, Axeman, Incognito, Sous Vide, Raquel, Yanni, Oshag, Santa’s Little Helper, Zebra

Warm-O-Rama
Dynamic stretching
Imperial Walkers IC
Hillbillies IC
Merkins IC

Tha Thang
Sheldon Cooper:
Lap around the football field
10 burpees
10 squats
10 merkins
10 big boy sit-ups
Repeat with decelerating reps

Thang 2: hill climb
15 Overhead presses at the top of hill
20 American Hammers at the bottom
5 rounds

15 curls at the top of the hill
15 coupon bench presses at the bottom
5 rounds

Thang 3: Quarter Pounder
Sprint to 25 – 25 merkins. Bear crawl back
Sprint to 50 – 50 squats.
Sprint to 75 – 75 LBC’s
Sprint to goal – 100 SSH

End in COT

Location: Gridlock
Date: 2021-05-13
Weather: 40’s

Q: Zebra
PAX: 11 – Oshag, Santa’s Little Helper, Muck, Boo Boo, Wally World, Lincoln Log, Nurse Joy, Sous Vide, Axeman, Possum, Zebra

Warm-O-Rama
Jog in place, high knees, butt kickers, wide jog
Plank, Downward dog, Up dog, runners stretch
Abe Vigodas IC
Finkle Swings IC

Tha Thang
Alarms: Repeat reps for 10 minutes

Alarm 1: 5 Coupon Press, 10 Squats, 15 American Hammers, 2 court suicide, 10 merkins
Alarm 2: 10 Coupon Curls, 10 Lunges, 20 LBC’s, Sprint AYG one way, 10 Alligator merkins
Alarm 3: 10 Bench Presses, 10 step ups, 10 BB situps, Bernie Sanders, 10 Monkey Humpers

End in COT

Location: The Fort
Date: 2021-05-07
Weather: Cool and windy

Q: Zebra
PAX: 7 – Glaucoma, Dry Rub, Coach K, Shooter, Shank, Astro Turf, Zebra

Warm-O-Rama
Led by Glaucoma, the expansion of F3 to Harrodsburg has been underway since March. This morning we introduced the pax of The Fort to the F3 term “sad clown” with the charge to keep accelerating and reaching those sad clowns of KY.

Introductions, disclaimer, F3 core principles
Michael Phelps IC
Abe Vigodas IC
Imperial Walkers IC
Hillbillies IC
One of the pax mentioned pickle pounders. QIC took the opportunity to introduce them to A-Rods IC

Pax grabbed sandbags and moseyed to the next parking lot

Tha Thang
11’s with Merkins and Big Boy Situps. 75 foot bear crawl after merkins, sprint back after Big Boys

Thang 2: SRT
Pax paired up for sandbag work. 1 pax worked reps with sandbags while other pax completed work at the next light pole.
2 rounds each:
5 GTS (Ground to shoulder) – V-ups AMRAP
10 Front Squat – Freddie Mercury AMRAP
10 Overhead Press – Jump Squats AMRAP
Curls AMRAP – parking space suicides

Mary:
007’s IC
Superman’s
Plank

End in COT

Location: Gridlock
Date: 2021-05-03
Weather: Rain

Q: Zebra
PAX: 11 – Oshag, Muck, Sous Vide, Possum, Sushi, Count Chocula, Mule, Bagman, Nurse Joy, Jigsaw, Zebra

Warm-O-Rama
Warm up OYO as needed

Tha Thang
Hit the trail rucking, stopping for bear crawls

20 bear crawls
20 squats
20 bear crawls
20 merkins
20 bear crawls
20 high ruck pulls
20 bear crawls
20 ruck swings

3 total rounds within the ~2 mile ruck

End in COT

Location: Foxhole
Date: 2021-05-01
Weather:

Q: Zebra
PAX: 9 – T-Rex (DR), Mississippi (DR), Wally World, Sushi, Animal Style, Sparky, Lansbury, Matlock, Zebra

Warm-O-Rama
Michael Phelps
Knee Pulls
Pigeon Pulls
Walkouts
SSH
Mountain Climbers
Gorilla Humpers

Tha Thang
Run 4 the Roses
Moseyed around the building, stopping at each corner for a 4 corner escalator
10 burpees
10 burpees, 20 merkins
10 burpees, 20 merkins, 30 flutter kicks
10 burpees, 20 merkins, 30 flutter kicks, 40 squats.
Then we went back down the escalator
40 squats, 30 flutter kicks, 20 merkins, 10 burpees
30 flutter kicks, 20 merkins, 10 burpees
20 merkins, 10 burpees
10 burpees

Moseyed to the coupons and selected numbers from a cup. Each number was for a horse running in the KY Derby. Pax chose an exercise, then the odds for the selected horse were provided and we completed that many reps.

Pax lined up for our own race to end the Q…Wally World decided it was time to teach the 2.0 how to lose. It didn’t go well.

Thanks for joining us T-Rex and Mississippi!

Oshag might have beat me to posting his backblast, but this backblast is WAY better than his. Here are 5 reasons why this backblast is better than Oshag’s

1. Oshag didn’t write this backblast and was not the Q of this beatdown.
2. This backblast actually tells you what we did in the beatdown.
3. This backblast has an image.
4. We did over 100 burpees in this beatdown
5. Oshag didn’t write this backblast and was not the Q of this beatdown.

End in COT

Location: Gridlock
Date: 2021-04-15
Weather: Cool with still wet grass

Q: Zebra
PAX: 14 – Incognito, Sous Vide, Possum, Bagman, Nurse Joy, Jigsaw, Lansbury, Axeman, Muck, Oshag, Weird Science, Wally World, Santa’s Little Helper, Zebra

Warm-O-Rama
Michael Phelps
SSH x 40
Downward dog/Up-dog
Imperial Walkers x 10
Hillbillies x 10

Tha Thang
Modified Dora on the hill
50 BB Sit Ups – 10 SSH at top
100 Overhead Press – 10 Lunges at top
150 Merkins – 10 SSH at top
200 Coupon Curls – No surrenders at top
250 Squats – Sprint the hill 2x
300 LBC’s – 10 SSH at top

No flags were lost in action today.

End in COT

Location: Foxhole
Date: 2021-04-03
Weather: Low 30’s

Q: Zebra
PAX: 5 – Matlock, Lansbury, Animal Style, Wally World, Zebra

Warm-O-Rama
Started with basic yoga stretching to warm up – downward dog, runners plank
SSH IC
Copperhead squats IC

Tha Thang
First up – beginning where we normally end. 5 minutes of Mary
20 seconds AMRAP 10 seconds rest for 5 minutes
BB situps, American Hammers, flutter kicks, pickle pounders, Freddie Mercury’s

Next we each grabbed a weight from the truck – 2 slosh pipes, 70lb sandbag and 50lb sandbag – and proceeded to journey around the building with our weight. After the first round, traded pipes for sandbags and repeat journey around the building.

Next: 12 minute EMOM – 4 exercises 3 times through
5-10 Burpees
15-20 jump squats
20-30 overhead press
Side Straddle Hops

We returned to carrying our weight around the parking lot adding in additional exercises at each trade off. Merkins, squats, mountain climbers

Finished with 5 minutes of Mary

End in COT

Location: Gridlock
Date: 2021-03-15
Weather: Cool and windy

Q: Zebra
PAX: 12 – Sous Vide, 49er, Muck, Axeman, Incognito, Mule, Oshag, Santa’s Little Helper, Wally World, Possum, Toto, Zebra

Warm-O-Rama
Stretch OYO
Plank until all pax are accounted for….it was a long plank

Tha Thang
Rucked to the scoreboard hill. We did Elevens at the top and bottom of the scoreboard.
Squats at the top, Merkins at the bottom

Next we lined up at on the football field. As a group we walked with rucks overhead. If any pax dropped their ruck, all did 10 curls. We did this for the entire length of the field, all the way to the fence.

Following the overhead ruck walk we rucked the remainder of the park path back to the AO.

Finisher: 5 minutes of Mary.
Plank hold
LBC’s with ruck up
Chest Press with feet off ground
American Hammers

End in COT

Location: Gridlock
Date: 2021-03-01
Weather: Cool and wet

Q: Zebra
PAX: 9 – Muck, Oshag, Sushi, Sous Vide, 49er, Possum, Incognito, Zebra, Santa’s Little Helper

Warm-O-Rama
No warm up, grab your ruck and get started

Tha Thang
We hit the path of Gridlock to see the impact of hours of rain on Sunday. 2.5 miles rucked, along with fitness stops along the way.
Added reps included:
Merkins
Squats
Overhead Press
Curls
50+ yards of lunge walking

End in COT

Location: Gridlock
Date: 2021-02-04
Weather: 26 degrees, feels like 19.

Q: Zebra
PAX: 9 – Ping, Wally World, Incognito, Weird Science, Sous Vide, Muck, Oshag, Sushi, Zebra

Warm-O-Rama
QIC introduced himself to the Pax, as most likely forgot his name (due to old age and memory loss)
Michael Phelps OYO
SSH IC
Imperial Walkers IC
Hillbillies IC
Copperhead Squats IC
Plank/Downward Dog
Abe Vigodas IC

Tha Thang
We moseyed to the basketball courts and started with a round of Elevens
Merkins on one end of the 2 courts, bear crawl the first court, sprint the second court. Big Boy Situps on the other end.

After Elevens, we did 3 rounds of Wilt Chamberlain’s, since nobody is getting to see any good basketball in this state
100 total reps, 25 at a time on the end line of the basketball courts
1. LBC’s — Squats
2. Flutter Kicks — Lunges
3. Merkins — American Hammers

End in COT

Location: Paddock
Date: 2021-01-15
Weather: Cold with rain turned to snow

Q: Zebra
PAX: 3 – Whitewall, Weird Science, Zebra

Warm-O-Rama
Gathering in the rain, the Pax seemed excited, refreshed, encouraged to find that they would not be subjected to another Lansbury barre experiment.
Stretching OYO ensued.
Michael Phelps IC
Abe Vigodas IC

Grab your ruck and mosey to the shelter.

Tha Thang
5 rounds of scaled Ruck weight training
5 Merkins
10 Overhead Press
15 Ruck Swings
20 Curls
25 4 ct Flutter kicks
20 Squats
15 Rows
10 Lunges
5 Merkins

A few observations Pax made this morning:
1. The shelter at Paddock was clearly designed by an Engineer. Any architect would clearly know that creating a roof with substantial openings in multiple parts of the roof might create airflow, but will also nullify its value for protection from elements such as rain.
2. 25 – 4ct flutter kicks is an act of insanity for any Q. Sounds like a great idea until you have to do it….5 times. Especially when cadence counting.
3. When you need the wind at Paddock, it is surprisingly not there for you. While Whitewall’s “working things out” didn’t hold a candle to Boo Boo’s earth rattling and ground breaking declarations, Whitewall clearly matched his level of vitality in a measure which would have greatly welcomed a quick escape via the blowing of the wind.

End in COT

Location: Gridlock
Date: 2020-12-31
Weather: 30’s, rainy and cold – Perfect weather to end this year

Q: Zebra
PAX: 8 – Raquel, Boo Boo, 49er, Mule, Possum, Muck, Incognito, Zebra

Warm-O-Rama
8 HIMs decided to show up at Gridlock this morning, despite the perfect combination of terrible weather. Hours of rain over night to saturate the ground, constant drizzle throughout the beatdown, cold enough to be terrible but not cold enough to snow. 8 showed up despite the perceived sarcastic remarks of QIC about how this NYE beatdown would NOT suck.

Nevertheless, the beatdown that ensued was a great reflection of what 2020 has been: A year that has by most measures sucked. We enjoyed a playlist with many of the least liked songs played at F3 Lex all year (T-Swift 22, Twisted Sister X-mas, anything Lansbury played) but Oshag wasn’t there to complain about any of them.

Providing a small amount of hope, soon to be dashed, Pax gathered under the shelter of the baseball facility for the warm-o-rama.

Deep squat hold and stretch
Plank, Downward Dog, runners stretch
Michael Phelps IC
Grass Grabbers IC

Tha Thang
20×20 for 2020 – 20 exercises, 20 reps each. Pax brought a Ruck, Ruck Plate, Coupon or weight of choice. Weights on one end of the parking lot, mosey from one end to the other to complete the assigned reps.

Thrusters
American Hammers 2×1
Curls
Superman
Flutter kicks (weight overhead) 2×1
Burpees
Overhead Press
SSH
Weighted Swings
Shoulder Taps 2×1
Man Makers
Freddie Mercury’s
Weighted Squats
Mountain Climbers
Overhead Hold – 20 seconds
Merkins
Bent over rows
Lunges 2×1
Plank Pull Through
Big Boy Sit-Ups

Pax were so eager to finish the 20×20, we still had over 10 minutes left when the finished. We circled up for some more fun in the rain.
20 – 4 count flutter kicks IC with weight up
Completed some OH holds, squat holds, planks, moseyed the full lot twice- Finished with 10 burpees

As we wrapped up 2020 and all that was awful, we have many things to be thankful for in this year and in the hope of the year to come:
– We’re thankful for F3, what is has meant to so many of us through this tough year.
– Great areas of growth in F3 Lex, soon to be 2 new AO’s, several new pax
– Oshag wasn’t complaining today
– Raquel hit 100 posts for the year!
– Looking forward to 2021 and a much better year!

End in COT

Location: Gridlock
Date: 2020-12-07
Weather: 32 and clear

Q: Zebra
PAX: 13 – Sous Vide, Boo Boo, Axeman, Oshag, Mister Slate, Possum, Pom Pom, Ping, Ollie, Sushi, Muck, Santa’s Little Helper, Zebra

Warm-O-Rama
Stretch and wait for Ollie to show up…

Tha Thang
2.5 miles of mumbleruck was plenty of time to solve all the problems with the UK Basketball team as well as run through the UK Football Offensive Coordinator coaching search. Give us a call when you’re ready to listen, Cal and Stoops!

While rucking, we stopped to do work and added on a new exercise each time.
1. 10 merkins
2. 10 merkins, 10 squats
3. 10 merkins, 10 squats, 10 curls
4. 10 merkins, 10 squats, 10 curls, 10 situps
5. 10 merkins, 10 squats, 10 curls, 10 situps, 10 overhead presses

Happy Birthday Sous Vide – Respect!

End in COT

Location: Gridlock
Date: 2020-11-24
Weather: Mid 30’s

Q: Zebra
PAX: 9 – Pom Pom, Toto, Sous Vide, Incognito, Ollie, Joella , Muck, Animal Style, Zebra

Warm-O-Rama
Quick stretching to get the arms and hips loosened.
Downward dog and runners stretch
Copperhead squats IC
Michael Phelps
Mosey to the coupons

Tha Thang
QIC explained that today’s beatdown was like returning to the scene of a crime. No, that crime was not returning to the Lansbury barre workout, that would be a terrible idea. Speaking of bad ideas, this was a return to GR21 2 am PT test. Too bad none of the other GR21 pax were there to endure today.

Pax lined up along the football field with their coupons.
Mosey to the scoreboard (~200m) do 10 burpees
Mosey back and do 10 squat thrusters
Goal – 15 times through.

End in COT

Location: Gridlock
Date: 2020-11-21
Weather:  Cool and overcast

Q: Zebra & Lincoln Log
PAX: 20 – Muck, Pom Pom, Sous Vide, Rhoda, Wally World, Axeman, Oshag, Santa’s Little Helper, Sparky, Possum, Wolverine, Animal Style, Toto, Weird Science, Lincoln Log, Duggar, Count Chocula, Incognito, Sushi, Zebra

Warm-O-Rama
16 Pax circled up on the basketball courts with rucks on while Sous Vide, Animal Style and Weird Science continued rucking the trails of Gridlock. The verbal disclaimer and a quick review of the 5 core principles of F3 was made.
Lincoln Log led the group in stretching and Warm-O-Rama
Merkins IC
Runner Stretch, Plank, Downward/Upward Dog
Copperhead squats IC
SSH IC

Pax were counted and divided into two platoons for the remainder of the morning.

First task as platoons: Overhead Ruck hold competition. Last man standing’s team wins. Losing team would suffer additional punishment.
The competition was close with the final two competitors and both teams completed 10 Merkins with ruck on.
Platoons were instructed to head to the pull up shelter.

Tha Thang
1st Movement: Team Weight
Platoons arrived at the pull up shelter only to find a picnic table filled with additional weights they would bear for the remainder of the morning. Each team received 2 sandbags, 4 concrete pumpkins (Boo Boo’s creation) and a 40+lb slosh pipe.
Work at the pull up shelter – 30 ruck step ups. With Duggar back in the mix, the PAX were far too chatty and clearly not given enough work, so 20 additional step ups were assigned.
Next was a 1 min ruck plank with added time if any failed to stay off the ground
Platoons were instructed to move as a platoon to the cones located next to the pool parking lot

2nd Movement: Get In Line
Platoons lined up socially distanced.
While holding Al Gore, the PAX at the back of the line bear crawled to the front until each PAX has advanced forward
Next, holding plank, the PAX at the back lunge walked to the front
Teams were instructed to secure weights and head to the Hanz and Franz hill.

3rd Movement: Hill Climb
Pax descended the hill to the bottom and returned to the top 2x
We completed 30 flutter kicks in cadence while holding rucks up
Teams were directed to move weights to the scoreboard

4th movement: Omaha Drill Finale
Weights and rucks were dropped at the scoreboard and PAX lined up on the field
We completed 4 movements at the Q’s direction all the way across the field: Mosey, Bear Crawl, Army Crawl and Jailbreak

We carried the weights back to the AO and finished the morning off with Sous Vide’s bacon explosion breakfast.

Welcome to FNG Rhoda!

End in COT

Location: Gridlock
Date: 2020-10-29
Weather: 60 and clear

Q: Zebra
PAX: 16 – Pom Pom, Purple Rain, Splash Down, Wally World, Sous Vide, Oshag, Toto, Animal Style, Ping, Boo Boo, Possum, Ollie, Raquel, Muck, Mister Slate, Zebra

Warm-O-Rama
Michael Phelps IC
Copperhead squats IC
Plank, Downward Dog, Upward Facing Dog
Knee Pulls, Pigeon pulls

Mosey to the pull up shelter

Tha Thang
We gathered at the pull up shelter and split into teams of two. Oshag complained about QIC clearly not reading his backblast from Tuesday. We ignored the wind and got to work.

Modified Dora: Split the reps with teams while running to the road and back
50 Pull ups
100 Step ups
150 Merkins
200 Flutter kicks
250 Squats

Moseyed back to the flag. With a minute left, Pax completed as many LBC reps as possible. Then Boo Boo reminded the Q we should finish with the newly coined A-Rod’s which consists of J-Lo’s (low plank hip rock side to side) finished with a pickle pounder.
Pax did 13 A-Rod’s

Look for info to come soon on our “Bless The Rains Ruck-A-Thon” fundraiser for Toto and family

End in COT

Location: Foxhole
Date: 2020-10-24
Weather: Mid 40’s, windy and cold

Q: Zebra
PAX: 11 – TStark, Mule, Bonjour!, Ollie, Animal Style, Ricky Bobby, Sparky, Weird Science, Lansbury, Sushi, Zebra

Warm-O-Rama
Abe Vigodas IC
Imperial Walkers IC
Hillbillies IC
Grass Grabbers IC
Michael Phelps IC

Mosey to the side parking lot

Tha Thang
With the much cooler morning, we needed to get moving to warm up. First we counted off and split into two squad(rons) for team building, encouragement and shared pain.

Thang 1: Red Barchetta
100 yard sprint, 100 SSH, mosey back as a team
75 yard sprint, 75 mountain climbers, mosey back
50 yard sprint, 50 squats, mosey back
25 yard sprint, 25 merkins, mosey back
10 yard sprint, 10 burpees, mosey back

Thang 2: Team Plank-a-thon
At GR-21, Shredder was clear we didn’t look like we planked enough and “should be doing planks every day.” Boy Blue has also made it known we don’t plank enough.
While completing the work during this Thang, each team must ALWAYS have 1 pax planking at all times. If you hit the ground before being relieved, team punishment was 5 burpees.
While planning, we scaled 5 exercises, completing the given number of reps for each exercise climbing up then back down from 5-10-15-20-25-20-15-10-5
Merkins, Squats, Coupon Curls, LBC’s and Overhead Press.

After finishing the mountain of reps, we had to bookend the workout in the same fashion.

10 yard sprint, 10 burpees, mosey back
25 yard sprint, 25 merkins, mosey back
50 yard sprint, 50 squats, mosey back
75 yard sprint, 75 mountain climbers, mosey back
100 yard sprint, 100 SSH, mosey back as a team

We finished with a fellowship run (name rights go to Sparky) back to the flag

Great time of coffeeteria, fellowship and freezing our tails off following in the parking lot

End in COT

Location: Gridlock
Date: 2020-10-19
Weather: Cool but not raining

Q: Zebra
PAX: 13 – Purple Rain, Splash Down, TLC, Wally World, Lincoln Log, Boo Boo, Mister Slate, Sous Vide, Muck, Possum, Toto, Axeman, Zebra

Warm-O-Rama
Quick leg stretching to warm up
Count off and pair up evens with odds for your mumble ruck battle buddy for the day

Tha Thang
Mumble ruck 1/2 mile or so until stopping for PT
5 man makers, 10 big boy sit ups with front ruck, 15 squat thrusters, 20 4 count flutter kicks ruck in air

Ruck another ~1/2 mile
Repeat PT 5-10-15-20

Ruck another ~1/2 mile
PT test: 2 minutes max reps weighted merkins

Ruck to AO
Repeat PT 5-10-15-20 as finisher

End in COT

Location: Gridlock
Date: 2020-10-01
Weather: 50’s

Q: Zebra
PAX: 12 – Incognito, Splash Down, Wally World, Oshag, Radio, Possum, Mister Slate, Sous Vide, Ollie, Boo Boo, Santa’s Little Helper, Zebra

Warm-O-Rama
The events of the bachelor party began last night with jambalaya, cold drinks and manly stuff like drilling holes in shovels to make new flags. Pax rolled in to the sounds of Incognito’s wedding night playlist. YHC had a “ball and chain” for Incog to carry the entirety of the beatdown, but unfortunately left it at home. Don’t worry, we did plenty of other work to help Incog prep for his wedding night

Abe Vigodas x10 IC
Downward dog, upward facing dog and runner stretch

Circle Hump Name O Rama
Pax did the name o rama while assuming the squat position then completed 3 monkey humpers for each pax

Tha Thang
Endurance training:
5 burpees, 10 – 4 ct Flutters, 15 lunges
Run 200 meters
10 big boy sit-ups, 15 merkins, 20 squats
Run 200 meters
Twice through

It wouldn’t be a bachelor beatdown without some pickle pounders.
Circle up: 10 pickle pounders, 10 pickle pointers (Glute bridge)

Repeat the whole sequence again. Twice through the run/work sequence and Add in 10 Monkey humpers along with the pickle pounders and pointers.

Repeat a third time

Oshag was complaining that we didn’t do enough running, so we finished off with a mosey around the full parking lot.

Good luck Incog, we’re excited for you!

End in COT

Location: Foxhole
Date: 2020-09-05
Weather: Perfect

Q: Zebra
PAX: 11 – Boo Boo, Lansbury, Bonjour!, Ricky Bobby, Gulag, TStark, Mule, Sparky, Weird Science, Sushi, Zebra

Warm-O-Rama
Dynamic stretching: Knee pulls, quad pulls, Frankenstein’s, pigeon pulls, butt kickers, high knees
Arm Circles IC with bad counting
Copperhead squats IC

Tha Thang
First up was a round of elevens.
About 20 yards apart starting with Burpees on one end and Big boy sit-ups on the other. 55 reps of each

We moseyed to the newly added coupons at Foxhole thanks to Sparky!

Thang 2: The Wilt Chamberlain
100 ft apart, 25 reps on each end 4 times thru
Round 1: LBC’s and Coupon squats with karaoke between
Round 2: American Hammers (2×1) and Coupon curls with Mosey and sprint between
Round 3: Flutter kicks and Merkins with Bernie Sanders and mosey between

We took the coupons back then did an Indian run back to the cars. 1 minute plank to finish.

Gulag rolled up for COT since Lansbury told him the wrong time.

Lansbury, Gulag, Weird Science and Zebra went on a ruck and did some extra shoulder work with coupons.

We also had Bonjour! and Lansbury put in work with pre-ruck starting at 5:30 and then Boo Boo, Sparky and Zebra joined at 6:00 for pre-ruck.

End in COT

Location: Gridlock
Date: 2020-09-03
Weather: Lots of rain

Q: Zebra
PAX: 7 – TLC, Mister Slate, 49er, Oshag, Muck, Incognito, Zebra

Warm-O-Rama
Amidst the beginning downpour and haste to grab coupons, QIC nearly forgot to do a warm up. Don’t worry, Oshag is always there to remind you what you might forget. Quick self warm up, but don’t worry I didn’t forget the disclaimer.

Tha Thang
45 solid minutes of EMOM with varied rep options. Arms/legs, then core, then 1 min cardio:
20-30 merkins
20-30 LBC’s
Side to side line jumps
10-15 squat press
15-20 American Hammers
SSH
15-20 curls
15-20 Superman’s
Jump rope
5-10 burpees
10-15 heel touches
High knees
10-15 lunges
Plank
Mosey
Merkins
15-20 flutter kicks
SSH
Squat press
15-20 pickle pounders
Run
Burpees
Heel touches
Skaters
Lunges
Plank
Run
Curls
Wall sit
Lateral line touches
Merkins
Freddie Mercury’s
Squat press
Lunges
Shoulder taps
Finished off with 1 final run

End in COT

Location: Gridlock
Date: 2020-08-31
Weather:

Q: Zebra
PAX: 10 – Sous Vide, TLC, Boo Boo, Toto, Oshag, Muck, Possum, Axeman, Santa’s Little Helper, Zebra

Warm-O-Rama
Grab your ruck and let’s go

Tha Thang
We pushed the pace all morning on this ruck, still saving time to stop and add some extra work.
1st stop:
– 25 merkins w/ruck on
– Ruck on front – 30 front squats
– 50 steps holding your ruck over head
Push the pace even more
2nd stop:
– 25 merkins w/ruck
– 30 overhead presses
– 20 big boy sit-ups with front ruck
3rd stop:
– 25 merkins w/ruck
– 30 curls
– 20 reverse lunges

End in COT

Location: Gridlock
Date: 2020-08-06
Weather: Cool

Q: Zebra
PAX: 5 – Muck, Possum, Sous Vide, Axeman, Zebra

Warm-O-Rama
Much respect to our men of Respect (or almost for Axeman) for being stuck with one young gun that was in high school when they were coaching his classmates back in the day

15 Abe Vigoda IC
12 Michael Phelps IC + triceps stretch
10 Imperial Walkers IC
10 Hillbillies IC

Mosey to coupons and head to basketball courts

Tha Thang
Modified Dora
– 50 Big Boy sit-ups – paired with walking lunge to and from mid court
– 100 overhead presses – full court suicides
– 150 merkins – full court karaoke
– 200 coupon curls – mid court broad jump
– 250 squats – mid court bear crawl
– 300 LBCs – full court mosey/sprint

End in COT

Location: Gridlock
Date: 2020-08-03
Weather: 65 and cool

Q: Zebra
PAX: 8 – TStark, Boo Boo, Toto, Possum, Sous Vide, Axeman, Muck, Zebra

Warm-O-Rama
Grab your ruck, wait for the Q….get to work anyway

Tha Thang
Rucking as usual, stopping to work every half mile

.5 – 20 lunges – 10 merkins
1.0 – 20 squats – 10 merkins
1.5 – 20 flutter kicks (holding ruck in air) – 10 merkins
2.0 – 15 big boy sit ups with ruck – 10 merkins
2.5 – 10 merkins

Note: modify the BB sit ups to bear hug the ruck next time

End in COT

Location: Gridlock
Date: 2020-07-13
Weather: Cool morning

Q: Zebra
PAX: 8 – Backdoor, Toto, Muck, Oshag, Boo Boo, Lincoln Log, Sous Vide, Zebra

Warm-O-Rama
Put on your ruck and load up with some added team weights: two pax brought buckets of rock, medicine ball, landscape timber

Tha Thang
We began rucking the Gridlock path, stopping every 1/2 mile or so for additional work.
Stop 1: 15 merkins + knee to elbow with ruck on
Stop 2: 3 ruck pack deadlifts then 1 curl – 10x

As we picked up and moved on we passed by someone walking the path in the park, then that passerby walked up from behind and asked “Hey are you F3?” Oshag responded with Yes, then handed him one of the team weights to carry. Our newest FNG “Backdoor” was out looking for us and found us mid-ruck!

Stop 3: 15 ruck sit-ups with overhead press

After 2+ mile ruck, pax completed 10 reps of each at the AO to finish:
Merkins with knee to elbow
3 ruck deadlift – 1 curl
Ruck sit-ups with overhead press

End in COT

Location: Gridlock
Date: 2020-07-09
Weather:

Q: Zebra
PAX: 6 – Boo Boo, Possum, Incognito, Muck, 49er, Zebra

Warm-O-Rama
10 Abe Vigoda IC
10 Copperhead squats IC
Arm Circles IC
Runners stretch

Mosey to the Hill

Tha Thang
Blackjack (21’s) at the hill:
Starting with 20 merkins at the bottom of the hill and 1 squat at the top of the hill. Running up and down (no bear crawls yet) and adding/subtracting a rep each way until finishing with 1 merkin and 20 squats

After blackjack was complete we moseyed to the bleachers on the freshly watered football field.
20 step ups
Sprint across the field
20 LBC’s in the wet grass
Mosey
20 step ups
Sprint
20 American Hammers
Mosey
20 lunges
Sprint
20 Big Boy sit ups

Finished with planking in a line and bear crawling from the back of the line to the front across the field

End in COT

Location: Gridlock
Date: 2020-06-11
Weather: 64 degrees and perfect

Q: Zebra
PAX: 6 – Incognito, Possum, Muck, Raquel, Sous Vide, Zebra

Warm-O-Rama
10 Abe Vigoda’s IC
12 Grass Grabbers IC
10 Michael Phelps IC
Arm Stretches
Frankenstein’s, Quad pulls, Knee hugs, Pigeon pulls
Then mosey to the basketball courts

Tha Thang
Today’s beatdown was a variation of the Sheldon Cooper, but instead called the Bill Murray because it’s like Groundhog Day.

Pax did 10 Merkins, 10 Big Boy Situps, 10 Squats and 10 Burpees. Then we ran around the fence of the tennis courts (about .2 miles) Once we got back to the basketball courts, we did 10 Merkins, 10 Big Boy Situps, 10 Squats and 10 Burpees then we ran around the tennis courts. After a few rounds, you realize it’s the same thing over and over again. Occasionally we switched it up and ran the other way around the courts.

We completed 8 rounds, for totals of 1.6 miles, 80 merkins, 80 BB’s, 80 Squats, 80 Burpees.

End in COT

Location: Gridlock
Date: 2020-06-06
Weather: Perfect

Q: Zebra
PAX: 13 – Possum, TStark, Muck, Oshag, Radio, Lincoln Log, Duggar, Triceratops, 49er, Axeman, Hanz&Franz, Sous Vide, Zebra

Warm-O-Rama
We all waited as Sous Vide came flying into the parking lot with 30 seconds to spare. We’re pretty sure he forgot where Gridlock was. Respect
Once we waited for Sous Vide to get all settled and join us, we began.

Michael Phelps and Arms Circles
We seemed out of sync this morning and clearly needed a way to all get on the same page, so QIC thought a round of 21’s with SSH would be a perfect start.
Round 1 – 21 SSH, then Sous Vide decided to overachieve and did 22. 5 Burpees as punishment
Round 2 – 21 SSH, another over zealous pax added an extra. 5 more Burpees
Round 3 – 21 SSH and all pax were in sync and ready to roll

10 – Grass Grabbers IC
15 – Hillbillies IC
Plank Runners Stretch
10 – Zebra Butt Kickers

Mosey to the basketball courts

Tha Thang
Elevens: Starting between the courts, going sideline to sideline
Burpees on one end – Lateral Walks to the other sideline
Step Ups with knee raises – Karaoke back

Pax moseyed to the scoreboard hill
Thang 2:
Dora 1-2-3
Pax completed 100 merkins, 200 LBC’s and 300 Squats, sharing reps with a partner.
While Pax 1 worked at the bottom of the hill, Pax 2 did a hill sprint

Finisher:
Pax moseyed back to the basketball courts and lined up along the outside of the tennis court fence.
Descending Lunges with Wall Sits
Starting with 10 lunges on each leg, then we did a 30 second wall sit
We continued to descend the lunges by 1 each time with 30 second wall sits in between each round.

Killer on the legs and glutes. Good luck walking when you wake up in the morning!

End in COT

Location: Gridlock
Date: 2020-06-01
Weather: Cool morning

Q: Zebra
PAX: 5 – Possum, Sous Vide, Axeman, Red Flanders, Zebra

Warm-O-Rama
Stretch OYO and get your ruck ready

Tha Thang
2.5 mile ruck around the Shillito path

Stopped for some squats and merkins along the way

Welcomed a new Pax Possum!

End in COT

Location: Gridlock
Date: 2020-05-25
Weather: Beautiful

Q: Zebra
PAX: 10 – Incognito, Triceratops, 49er, Duggar, Axeman, Lansbury, Lincoln Log, Ricky Bobby, Ping, Zebra

Warm-O-Rama
Stretch OYO to get ready

Tha Thang
10 PAX gathered for the annual Memorial Day Murph. Today, we honor those that have sacrificed for our freedom. Thank you to all who have served and those that are serving!

Murph:
1 mile run
100 pull ups
200 push ups (merkins)
300 squats
1 mile run to finish

Good work men!

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-14
Weather:

Q: Zebra
PAX: 8 – Boo Boo, Bagman, Raquel, Zebra, Incognito, Oshag, Muck, Axeman

Warm-O-Rama
Quick 2-3 minute warm up
Side lunge stretching
Downward dog – Upward dog
Michael Phelps

Tha Thang
This beatdown was a solid 42 minutes straight of EMOM (Every Minute On the Minute) with a little bit of everything. Work to complete the reps within the minute, then rest until the next minute starts. Modify reps as needed Each round included 1 minute of arms or legs, 1 minute of core and 1 minute of cardio

Merkins 20-30; LBC’s 20-30; Line Jumps side to side
Squat Press 10-15; American Hammers 15-20; Side Straddle Hops
Curls 15-20; Superman’s 15-20; Jump Rope
Burpees 5-10; Heel Touches 10-15; High Knees
Lunges 10-15; Plank Hold; Line Jumps front to back
Merkins 20-30; Flutter Kicks 15-20; SSH
Squat Press 10-15; Pickle Pounders 15-20; Jump Tucks
Burpees 5-10; Heel Touches 10-15; Skaters
Lunges 10-15; Plank Hold; Run in place
Curls 15-20; Wall Sit; Lateral Line Touches
Merkins 20-30; Freddie Mercury’s 15-20; Jump Rope
Squat Press 10-15; Heel Touches 10-15; SSH
Lunges 10-15; Plank Hold; Line Jumps front to back
Curls 15-20; Shoulder Taps 15-20; Skaters

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-09
Weather: Cool May morning

Q: Zebra
PAX: 10 – Hertz, Hanz&Franz, Incognito, Raquel, Bagman, Muck, Radio, Axeman, Zebra, Sous Vide

Warm-O-Rama
Knee pulls, pigeon pulls
10 Frankenstein’s
Arm Circles
Downward dog
Runner’s stretch
10 Monkey humpers

Tha Thang
Dora 1-2-3 Virtual style (aka swiper) – Instead of trading with a partner, all pax completed the reps and cardio together
20 merkins
30 seconds SSH
25 LBC’s
30 seconds jump ropes
30 squats
30 seconds lateral line touches

Pax completed 8 total rounds, going to 45 seconds cardio the last couple rounds
(Totals: 160 merkins, 200 LBC’s, 240 squats)

Thang 2: Elevens
Pax completed 11’s alternating coupon curls and overhead presses
Instead of a run in-between, pax did 10 mountain climbers

Finished with Mary
10 dead bugs
20 American hammers
40ish gas pumps

End in COT

 

Location: Q Stream Virtual AO
Date: 2020-04-29
Weather:

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

Warm-O-Rama
Knee pulls, pigeon pulls, quad stretch
Arm circles, Michael Phelps
Runners Stretch

Tha Thang
This morning we paid tribute to each other by spelling out each Pax’s name with the corresponding “fun” attached with each letter. We figured out each Pax had an A in their name and realized how much we loved Man Makers. One round QIC gave pax the option to do the 10 man makers or 40 merkins as an alternative

B-A-G-M-A-N
W-H-I-T-E-W-A-L-L
R-A-Q-U-E-L
Z-E-B-R-A

We had a few minutes left after spelling them all out so we picked out a couple letters we hadn’t used yet: P – 20 alternating shoulder taps and V – 20 coupon swings

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-27
Weather: 37

Q: Zebra
PAX: 12 – 49er, Lincoln Log, Lansbury, Ricky Bobby, Muck, Oshag, Boo Boo, Bagman, Zebra, Triceratops, Duggar, Whitewall

Warm-O-Rama
Get your ruck and start walking

Tha Thang
12 Pax plus a 2.0 (aka Voldemort) grabbed a ruck with various weight and went out to ruck while chatting on Zoom.
~1/2 mile we stopped for a little additional work.
30 squats
25 merkins
20 mountain climbers
20 lunges

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-18
Weather:

Q: Zebra
PAX: 12 – Genesis, Hertz, Boo Boo, Bagman, Snowsuit (DR), Incognito, Oshag, Muck, Radio, Raquel, Count Chocula, Zebra

Warm-O-Rama
Welcome to our DR pax Snowsuit joining us from NC!
Warmed up with some basic stretching:
Knee hugs, pigeon pulls, quad stretching, frankenstein’s, Michael Phelps, arm streching
Plank to runners stretch

Tha Thang
Today’s beatdown was a modified EMOM (Every Minute on the Minute)
EMOM #1: 3 exercises with range of reps and 1 minute cardio between each, 3 full rounds (18 minutes total)
20-30 merkins
Cardio
10-15 squat press
Cardio
15-20 curls
Cardio

5 minutes of Mary tabata: 20 seconds AMRAP – 10 seconds rest. 2x thru
BB Sit ups
American Hammers
Flutter Kicks
Pickle Pounders
Freddie Mercury’s

QIC took a brief break from physical work to talk about the mental and emotional well being of pax during isolation. PAX gave some great thoughts/suggestions on what they’re doing to keep their families healthy and stable in this tough time

EMOM #2: 3 times thru, 18 total minutes
5-10 Burpees
Cardio
10-15 Jump Squats
Cardio
15-20 Bench Presses
Cardio

With 5 minutes remaining, QIC gave the pax the option for our finisher. Option 1 – Repeat the 5 minutes of Mary. Option 2 – Mystery option.
MOST pax chose option 2, unaware of what their choice would bring. So they got a Burpee Apocalypse 😉
We got 5 rounds of Burpee Apocalypse in: 10 reps, 9 reps, 8 reps, 7 reps, 6 reps before time was called

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-13
Weather: Downpour

Q: Zebra
PAX: 3 – Boo Boo, Bagman, Zebra

Warm-O-Rama
Jog in place with arm stretching
Abe Vigoda’s
Copperhead Squats
Frankenstein’s
Arm Circles

Tha Thang
Every round is 10 reps of an exercise adding an additional exercise each round, followed by a 30 second plank and 1 minute of cardio alternating between SSH, Jump Ropes, Lateral Line Touches and High Knees.
1. Merkins
2. Squats
3. Flutter kicks
4. Curls
5. Lunges 2 is 1
6. Walkouts
7. Overhead Claps
8. Dips
9. American Hammers

After 9 rounds we finished with a full minute plank

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-02
Weather:

Q: Zebra
PAX: 7 – Muck, Genesis, Red Flanders, Bagman, Giggles, Raquel, Zebra

Warm-O-Rama
Run in place with Michael Phelps
20 SSH
10 Abe Vigoda’s
10 Imperial Walkers
Runners Stretch

Tha Thang
QIC shared his phone screen on the Zoom channel to show the HIIT timer. We did 10 reps of 3 exercises for 3 minutes, 1 minute of cardio, 30 seconds of rest. 4 rounds and repeated the whole thing.
Round 1: Merkins, Squats, Mountain Climbers
Cardio: Jump Rope
Round 2: Dips, Overhead Clap, Squat punches
Cardio: Side Straddle Hops
Round 3: Lunges, LBC’s, Alligator Merkins
Cardio: High Knees
Round 4: Burpees, Grapplers, Overhead Press
Core: Plank hold

Finisher:
15 American Hammers

End in COT

Location: Gridlock
Date: 2020-03-14
Weather: High 30’s

Q: Zebra
PAX: 16 – Barley, Bagman, Muck, Weird Science, Incognito, Sous Vide, Oshag, Duggar, Triceratops, Stapler, 49er, Red Flanders, Sparky, Ricky Bobby, Radio, Zebra

Warm-O-Rama
The playlist for this beatdown was inspired by the guilty pleasure songs given by members of our Pax.
Can’t Stop This Feeling by JT was playing as Pax showed up and Disclaimer was given

Warm up:
15 Imperial Walkers IC
15 Hillbillies IC
15 Abe Vigodas IC
20 SSH IC

Mosey to the Tennis Courts

Playlist for the morning:
Can’t Stop This Feeling (Justin Timberlake)
Sucker (Jonas Brothers)
The Time of My Life (Dirty Dancing Soundtrack)
Shake It Off (Taylor Swift)
Doctor Jones (Aqua)
Waterfalls (TLC) – Oshag’s Favorite
That’s Not My Name (The Ting Tings)
Wannabe (Spice Girls)
No Scrubs (TLC)
Careless Whisper (George Michael)
I Will Always Love You (Whitney Houston)
I Want It That Way (Backstreet Boys)
Firework (Katy Perry)
Bye Bye Bye (NSYNC)
Just A Girl (No Doubt)

Tha Thang
PAX worked in pairs of 2 at 8 stations. 45 seconds of work, 15 seconds of rest to rotate stations. Twice Through
Station 1: Merkins
Station 2: Med Ball Sit-up
Station 3: Mountain Climbers
Station 4: Overhead Press
Station 5: Suicides
Station 6: Dorothy Squat jumps
Station 7: Bear Crawl
Station 8: Coupon Curl

1 Minute Wall Sit while listening to Wannabe. Everyone was loving it so much, we added another 45 seconds to finish the song

Thang 2:
Brought back from my VQ, we did Celebration of Life (Suicides)
8 court suicides with added fun. 8 merkins on one end and 8 grapplers on the other with descending reps for each court

PAX repeated another round of the 8 Stations

Finished with a Jacob’s ladder on the hill by the tennis courts
Run up the hill, ascending Burpees from 1 up to 7 until time was called
Pax gathered up the gear and moseyed back to the parking lot for FNG naming, Name-O-Rama and COT

Welcome to FNG Barley

End in COT

Location: Gridlock
Date: 2020-03-12
Weather: 40’s and dry!

Q: Zebra
PAX: 4 – Incognito, Sous Vide, Bagman, Zebra

Warm-O-Rama
Obviously several pax were concerned about the events in our world and decided to sit this one out. The faithful and true arrived to the playing of It’s the End of the World by REM blaring. QIC considered playing this on loop for the entire morning, but after a couple times on repeat decided to mix it up a bit.

Zebra, Incog and Sous Vide took a quick warm-up lap around the lot while Bagman rolled in and joined us.

20 SSH IC
15 Grass Grabbers IC
15 Michael Phelps IC
Runners Stretch

Everyone grabbed something out of Zebra’s trunk (Q had some new medicine balls, 20 lb dumbbells and a kettlebell) and moseyed to the basketball courts

Tha Thang
4 Pax participated on the basketball courts, but no fans were allowed in attendance for this beatdown.

Thang 1: 5 stations, 30 seconds of work, 10 seconds to move stations, 2 times through
Stations: Med ball squat throws on the backboard, Med ball American Hammers, Plank Kettlebell pull throughs, Dumbbell curls, Merkins

Thang 2: Wilt Chamberlain
100 total reps, 25 at a time on each end-line of the court.
LBC’s on one end, Squats on the other end

Thang 3: Back to station work
Stations: Med ball squat throws on the backboard, Overhead Claps, Med ball rolling merkins, Grapplers, Dumbbell curls

Thang 4: Last station
Stations: Med ball slams, Burpees, Suicides, Dumbbell curls

For our finisher, we did a 2 court suicide. Then gave the pax the option of repeating or doing 5 burpees. All chose the burpees.

End in COT

Location: Gridlock
Date: 2020-02-20
Weather: Low 30’s

Q: Zebra
PAX: 5 – Boo Boo, Sous Vide, Raquel, Mayberry (DR), Zebra

Warm-O-Rama
Thanks to DR Pax Mayberry for showing up today and crushing us all with his speed and skill!

Name-O-Rama while doing boxer shuffle and Michael PhelpsDeep Squat stretch OYO
10 Abe Vigodas IC
10 Imperial Walkers IC
10 Hillbillies IC
Dynamic Stretching – Knee pulls, Pigeon stretch, Quad pulls, High Knees

Tha Thang
This Q is the result of a day home with a sick 2.0 and plenty of time to think and plan something new.

Starting in the bottom corner of the parking lot, we stopped at each station/crosswalk to complete 5 reps, then AYG Sprint up the hill, then 4 more stations. We completed the loop, adding 5 reps each time. We completed rounds of 5 reps, 10 reps, 15 reps, 20 reps and then with the remaining time did one more loop with 10 reps each.

Station 1: Merkins
Station 2: Moroccan Night Clubs
Station 3: Bonnie Blairs – 2 is 1 (Jump lunges)
Station 4: Spider Planks (Shoulder taps then knee taps)
AYG Hill Sprint
Station 5: Overhead Press
Station 6: Body Builders (Burpee + a Plank Jack)
Station 7: Grapplers
Station 8: Dorothy’s

Finished with Mary
10 – slow count 8 count dead bugs
Merkins AMRAP (Boo Boo’s pick)

End in COT

Location: Gridlock
Date: 2020-02-17
Weather: Low 30’s, felt warm

Q: Zebra
PAX: 8 – Ping, 49er, Ronaldo, Boo Boo, Axeman, Sous Vide, Weird Science, Zebra

Warm-O-Rama
I woke up with a message that the Q on the docket was up all night with a 2.0 and requesting to tag out for the beatdown. Without a lot of time, pulled one out of the bag of past Q’s and ran with it.
More importantly, I setup a new playlist for the day…All Weezer!

Boxer shuffle and Michael Phelps OYO
15 Copperhead Squats IC
10 Merkins IC
Plank/Runners Stretch
Mosey to the coupons and paired up to get started

Tha Thang
Starting at the crosswalk in the upper lot. One partner did reps at the crosswalk while the other moseyed to the end of the lot for core work.

Round 1: PAX 1 completed 20 Camel Merkins, while PAX 2 did BB Situps AMRAP. After completing Merkins, Pax ran to the end of the lot and traded roles. Each group completed 5 times (Total – 100 Merkins)

Round 2: PAX 1 completed 20 Squats (with or without Coupon weight), while PAX 2 did new Spider Planks. (Plank with shoulder taps then toe taps) Completed 5 times (Total – 100 Squats)

Round 3: (shortened run) PAX 1 completed 20 Coupon Curls, while PAX 2 did new Dorothy’s (Squat jump with toe tap on the jump) Completed 5 times with a sprint one direction (Total – 100 Curls)

End in COT

Location: Gridlock
Date: 2020-01-30
Weather: 32 degrees

Q: Zebra
PAX: 5 – Incognito, Oshag, Sous Vide, Muck, Zebra

Warm-O-Rama
Pax circled up and did boxer shuffles and name-o-rama since the QIC has been MIA he thought he may not remember anyone’s name. 5 pax, 3 with respect, young guys we’re outnumbered. Much respect! Armed with a back to the 90’s playlist, here we go.
8 – Plank with flying arm IC
10 – Imperial Walkers
10 – Hillbillies
Dynamic stretches: Frankenstein’s, knee to chest, pigeon pulls, quad stretch
Mosey to the coupons

Tha Thang
5 stations: Upper parking lot – start by first tree, each light pole is a station, last tree is 5th station

Round 1: 10 Minutes – AMRAP
Station 1: 20 merkins – Sprint to next station
Station 2: 20 Coupon Squats – Overhead coupon carry to next station
Station 3: 20 – Coupon Curls – Sprint to next station
Station 4: 20 Mountain Climbers 1×1 – Bear Crawl to station 5
Station 5: 20 toe taps 1×1 – Mosey to coupon, carry to next station, mosey to start.
Repeat

Round 2: 10 minutes
Station 1: 5 burpees – sprint
Station 2: 20 Lunges 1×1 – overhead carry
Station 3: 20 coupon presses – sprint
Station 4: 20 American Hammers 1×1
Station 5: 20 Calf Raises

Long mosey back to start, then Mary for finisher
007’s IC
Superman’s IC
Plank with flying arms IC
Deadbug’s IC

End in COT

Location: Gridlock
Date: 2019-12-28
Weather: Shorts and t-shirt weather in December

Q: Zebra
PAX: 9 – Cherub, Hanz&Franz, Radio, Sous Vide, Hertz, Kisses, Weird Science, Axeman, Zebra

Warm-O-Rama
With a last minute need of a Q, YHC went to his bag of goodies and pulled out a handful of pain. T-Claps for Hertz for not only crushing the beatdown in impressive fashion, but for also dialing up some groan inducing pain in the last 10 minutes.

Plank hold for the Name-O-Rama with a merkin for each name
15 Abe Begodas IC
20 SSH IC
12 Imperial Walkers IC
10 Monkey jumpers IC
Dynamic stretching – Frankenstein’s, quad pulls, knee pulls, pigeon stretch

Tha Thang
Thang 1:
We started with 11’s in the parking lot.
Merkins, ~30 yd mosey, BB Sit-ups
After we moseyed to the basketball courts

Thang 2:
In each corner of the 2 courts, we completed 25 reps of each exercise for four rounds totaling 100 of each. We did karaoke along the sidelines and sprinted/Bernie Sanders along the end lines.
4 corners: LBC’s, Squats, flutter kicks (2 is 1) and lunges (1 is 1)
After we moseyed to the tennis courts

Thang 3: Red Barchetta
Round 1: Sprint all 8 courts then do 100 SSH, sprint back and plank to wait on the 6
Round 2: Sprint 6 courts then do 75 mountain climbers (1 is 1) sprint back and plank for the 6
Round 3: Sprint 4 courts then do 50 American Hammers (2 is 1) sprint back/plank
Round 4: Sprint 2 courts then do 25 merkins, sprint back/plank

On the mosey back, the Q realized we still had 10 min left and asked Hertz if he had anything to add. He took a detour to the hill and made us all regret it.
Crawl bear up the hill (most had to modify to bear crawl) then 2 roll over burpees (I forget the name) drop, merkin, roll over, sit-up, jump clap.
Crawl bear down the hill, then 2 regular burpees.
Repeat 3 times

Mosey back to the parking lot and with a little over 1 minute left we did a 1 min plank with a punishment of 5 burpees for any fallouts. Nobody dropped, so we did 5 burpees to celebrate!

End in COT

Location: Gridlock
Date: 2019-12-19
Weather: 17 degrees

Q: Zebra
PAX: 3 – Incognito, Sous Vide, Zebra

Warm-O-Rama
After a couple weeks hiatus with the start of the basketball season, I was on the schedule to Q and didn’t want to give it up. The 17 degree weather this morning didn’t help with my motivation of getting back into the habit of waking up for the 5:30 start. As I sat in my car at the AO alone after 2-3 hours of sleep, inwardly I hoped that any others planning to attend would fartsack or see the temperature and choose to go back to sleep. Alas, the faithful Sous Vide and Incognito rolled in ready to go.

15 Abe Begodas IC
20 SSH IC
12 Michael Phelps IC
It was really cold, I forget if we did more but we kept moving and then moseyed to get coupons

Tha Thang
In the upper lot of Gridlock we lined up with our coupons for this throwback beatdown. At the coupons we completed 20 reps of one activity (arms or legs) then moseyed about 60 yards to the end of the lot to complete 20 reps of core. We did each round 5 times for 100 total reps

Round 1: 20 Merkins — 20 American Hammers – 5x
Round 2: 20 Coupon Squats — 20 Mt Climbers – 5x
Round 3: 20 Coupon Curls — 20 Flutter Kicks – 5x
Round 4: 20 Lunges — 10 Gas Pumps – 5x

End in COT