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

Location: Gridlock
Date: 2019-11-11
Weather: 46 degrees

Q: Zebra
PAX: 6 – Incognito, Sous Vide, 49er, Axeman, Ronaldo, Zebra

Warm-O-Rama
It was a blistering 46 this morning before the predicted snow coming tomorrow.

Plank/downward dog/upward facing dog
Deep squat stretch
25 SSH IC
12 Seal claps IC
Quad stretches/Frankenstein’s/knee pulls/pigeon pulls

Moseyed to the coupons

Tha Thang
We started on one end of the lot. Half the pax stayed while the other half ran approx 60 yards to the end of the upper lot.

Round 1: Spot 1 – PAX completed 20 Camel Merkins, while PAX at Spot 2 did American Hammers AMRAP.
After Merkins, Spot 1 Pax ran to Spot 2 and traded roles. Each group completed 5 reps at each station
(Total – 100 Merkins)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), while PAX at Spot 2 did
Plank Holds. Same rotation with 5 reps at each station (Total – 100 Squats)

With 5 minutes remaining we moseyed about a half mile until time was up

End in COT

Location: Gridlock
Date: 2019-11-07
Weather: 50 and the rain held off

Q: Zebra
PAX: 4 – Incognito, Axeman, 49er, Zebra

Warm-O-Rama
Knee pulls, pigeon pulls
Frankensteins
Quad Stretch
Michael Phelps IC
Downward dog to upward facing dog

Tha Thang
As we started to mosey out of the lot we saw the headlights of 49er rolling into the park, so we doubled back to pick up the 6. Then we hit the road running ~1/2 mile to a picnic shelter.
QIC informed Pax that we would be doing a combo of Cindy and Tabattas.
Round 1: 8 minutes of Cindy (5 pull ups, 10 merkins, 15 squats)
Tabatta 1: Wall sits (20 seconds of work, 10 seconds of rest for 4 minutes)
Round 2: 4 minutes of Cindy
Tabatta 2: American Hammers
Round 3: 4 minutes of Cindy
Pax moseyed the 1/2 mile back to the AO parking lot and ended with a 1 minute plank

End in COT

Location: Gridlock
Date: 2019-11-02
Time: 07:00 am
Weather: 29 degrees

Q: Lansbury, Zebra
PAX: 9 – Juul, Ricky Bobby, Brutus, Hanz&Franz, Olaf, Axeman, Sous Vide, Lansbury, Zebra

Warm-O-Rama
What do you do when your Q doesn’t show up? Improvise and teamwork. The clock hit 7:00 and we got to work.
Lansbury took the lead for the Warm-O-Rama
20 SSH – IC
10 Grass Grabbers – IC
Arm Circles – IC
20 Copperhead Squats – IC
Frankensteins, knee pulls and quad stretches

Tha Thang
Lansbury led the PAX in a parking lot Christmas tree:
PAX paired up at the bottom tier of the parking lot.
Each completed 10 merkins, 15 BB Situps and 20 Air Squats
Then each pair went opposite directions and moseyed to the next tier of the lot to complete the same reps for all 4 tiers of the lot.

After completing, PAX got coupons and Zebra led the Modified Dora – 1 pax worked while the other moseyed to the far light pole in the parking lot. Reps are combined for each pair
50 BB sit ups
100 Camel Merkins (using coupons, 2 regular, 2 incline, 2 decline – repeat)
150 Lunges
200 Curls
250 Squats – For final round the run was shortened with a sprint one way and walk back

Lansbury led the round of Mary as a finisher
20 Deadbugs IC
30 LBCs OYO
20 Shoulder Taps IC
20 Plank Jacks IC

Shout out to our FNG Juul for showing up on this cold morning and Olaf for his 2nd post!

End in COT

Location: Gridlock
Date: 2019-10-26
Time: 07:00 am
Weather: 52 and raining

Q: Zebra
PAX: 12 – Hotpants , Olaf, Brutus, Oshag, Radio, Stapler, Sous Vide, Mr. Hand, Lansbury, Hanz&Franz, Ricky Bobby, Zebra

Warm-O-Rama
As the cars filled the parking lot, the Pax sat waiting in the ongoing rain for our fearless leader, Ollie, to show up for his Q. We jumped out of our vehicles, eager to see what Ollie had planned for us. Our shovel flag was planted and waving victoriously amidst the downpour. We all stood circled up, already wet from the steady beating of raindrops. The clock continued to tick…6:58…6:59…7:00. Time to start, no Ollie in sight, no response from Ollie, no time to wait.
YHC said let’s mosey, and the Pax followed.

Michael Phelps OYO
20 SSH IC
15 Abe Vigoda’s IC
15 Imperial Walkers IC
12 Hillbillies IC
Name-o-rama while holding plank. 1 merkin while we said each name

Tha Thang
Still no sign of Ollie, but we kept working. The name of the game: Spell a pax’s name beatdown! Each letter of the alphabet corresponded to a particular exercise. We began calling out Pax and completing the work for the letter of their name.

First up, RADIO:
R: Bear Crawl; A: 10 Burpees; D: 40 Side Straddle Hops; I: 20 Coupon Bench Presses; O: 20 Wide Arm Merkins
OSHAG:
O: 20 Wide Arm Merkins; S: 20 Mountain Climbers (2 is 1); H: 30 Calf Raises; A: 10 Burpees; G: 10 Catalina WIne Mixers
LANSBURY:
L: 20 BB Situps; A: 10 Burpees; N: 20 American Hammers (2 is 1); S: 20 Mountain Climbers (2 is 1); B: 1 minute plank; U: 25 LBC’s; R: Bear Crawl; Y: 10 Man Makers
For a break, Pax did 1 lap of the parking lot ~.25 mile
STAPLER:
S: 20 Mountain climbers; T: Suicides; A: 10 Burpees; P: 20 alternating shoulder taps; L: 20 BB Situps; E: 20 Coupon Squats; R: Bear Crawl
BRUTUS:
B: 1 minute plank; R: Bear Crawl; U: 25 LBC’s; T: Suicides; U: 25 LBC’s; S: 20 Mountain Climbers
In the name of our no-show Q, we spelled out OLLIE:
O: 20 wide arm merkins; L: 20 BB Situps; L: 20 more BB Situps; I: 20 Coupon bench presses; E: 20 coupon squats

Then Q asked Pax to pick option 1 or option 2. Option 2 was selected, pax were asked to give a letter we hadn’t used yet. Z was selected, thus 20 Step ups
Option 1 was then selected, which resulted in a mosey of the top tier of the parking lot.

Mary to finish:
15 American Hammers IC
15 Dead Bugs IC

Much respect to our 2 FNG’s, Hotpants and Olaf, that showed up on a day with nothing but rain in the forecast!

End in COT

Location: Gridlock
Date: 2019-10-17
Time: 05:30 am
Weather: Low 40’s and cool

Q: Zebra
PAX: 7 – Incognito, Sous Vide, Axeman, Madoff, 49er, Lansbury, Zebra

Warm-O-Rama
Pax started off with a mosey to warm up a bit on this cool morning and ended up at the coupons.

Michael Phelps OYO
Countdown coupon squats IC
Hillbillies IC
Abe begodas IC

Tha Thang
Modified Dora working in pairs with alternating work/run plus in between work
50 BB sit-ups
– 1 minute wall squats-
100 overhead press
– 1 minute American hammers-
150 merkins
– 1 minute wall squats-
200 coupon curls
-1 minute plank-
250 squats
300 LBC’s with shortened distance full sprint 1 way

End in COT

Location: Gridlock
Date: 2019-10-03
Time: 05:30 am
Weather: 70 and calm

Q: Zebra
PAX: 7 – Oshag, Incognito, Ollie, Sous Vide, Axeman, Lansbury, Zebra

Warm-O-Rama
Michael Phelps OYO
10 Copperhead Squats IC
Plank – alternating downward dog and upward facing dog
Yoga pose to stretch the hips

*Mosey to get coupons. Pax tried to keep quiet (aside from Ollie) as there was a car parked with someone sleeping in the lot right by the coupons.

Tha Thang
The name of the game was to spell the name of each Pax using the given exercises that correspond with each letter:
A: 10 Man Makers
B: 1 Minute Plank
C: 20 Merkins
D: 40 Side Straddle Hops
E: 20 Coupon Squats
F: 20 Coupon Curls
G: 10 Catalina Wine Mixers
H: 30 Calf Raises
I: 20 Coupon Bench Presses
J: 20 Jump Squats
K: 15 Walk Outs
L: 20 Big Boy Sit ups
M: 20 Lunges (2 is 1)
N: 20 American Hammers (2 is 1)
O: 20 Wide Arm Merkins
P: 20 Alternating Shoulder Taps (2 is 1)
Q: 20 Overhead Presses
R: Bear Crawl (Q’s Choice on distance)
S: 20 Mountain Climbers (2 is 1)
T: Suicides
U: 25 LBC’s
V: 20 Coupon Swings
W: 20 Tricep Dips
X: 20 Coupon Derkins
Y: 10 Burpees
Z: 20 Step Ups (2 is 1)

We completed in this order:
OSHAG
INCOGNITO
OLLIE (Backwards for a break from the merkins)
SOUS VIDE
AXEMAN
LANSBURY
ZEBRA

End in COT

Location: Gridlock
Date: 2019-09-19
Time: 05:30 am
Weather: Felt Amazing

Q: Zebra
PAX: 7 – Incognito, Sous Vide, 49er, Barney Fife, Axeman, Zebra, Ooze

Warm-O-Rama
Boxer shuffle with Michael Phelps while doing Name-O-Rama

12 Imperial Walkers IC
10 Hillbillies IC
15 Abe Vigoda’s IC
Downward Dog calf stretch OYO
Plank to Yoga pose hip stretch

Mosey to the coupons to get some work in

Tha Thang
Starting on one end of the upper parking lot with 5 stations, 1st tree, 3 light poles and last tree. Either the parking lot lights had bulbs replaced or the lot just oddly appeared (at least to the Q) to be brighter than normal on these dark early mornings.

Round 1: 10 minutes of work
Station 1: 10 Merkins – Sprint to 1st light pole
Station 2: 10 Coupon squats – overhead coupon carry to 2nd light pole
Station 3: 10 Coupon curls – sprint to 3rd light pole
Station 4: 10 Mt. Climbers (2 is 1) – bear crawl to end of lot
Station 5: 10 toe taps (2 is 1) then mosey back to coupon, overhead carry to 1st light pole, then mosey to start and repeat until time is up.

Round 2: 10 minutes
Station 1: 5 burpees – sprint
Station 2: 10 lunges (2 is 1) – coupon carry
Station 3: 10 coupon bench presses – sprint
Station 4: 10 American Hammers (2 is 1) – bernie sanders
Station 5: 20 Calf Raises. Mosey to coupon, overhead carry, mosey to start and repeat.

Round 3: Repeat the first round for 8 minutes

Finisher: 3 minutes of Mary
10 Scissor kicks (Side to side) IC
10 Flutter kicks IC
10 Box Cutters IC
10 Dead Bugs IC

End in COT

Location: Gridlock
Date: 2019-08-31
Time: 07:00 am
Weather: 66 degrees

Q: Zebra
PAX: 22 – Stapler, Kisses, Hertz, Mr. Hand, Ronaldo, Ollie, Snipe, Lansbury, Weird Science, Axeman, 49er, Barney Fife, Lincoln Log, Red Flanders, Incognito, Ooze, Radio, Ricky Bobby, Oshag, Sushi, Giggles, Zebra

Warm-O-Rama
10 Abe Vigodas IC
8 Grass Grabbers IC (until a random guy got in his car and had to pull out of the lot)
10 Imperial Walkers IC
20 SSH IC
3 – Hinge – Squat – Walkout – Merkin – Downward Dog – Walk up
Yoga Pose stretch

Tha Thang
Quarter Pounder:
PAX paired up and grabbed a coupon (Cheese on the side)
Pax 1 sprinted to first cone (25 yd line) and did 25 merkins then bear crawled back.
Pax 2 did 5 coupon presses, 5 coupon curls, 1 man maker and then rolled the “red rocks” dice for additional exercises. Swap when Pax 1 got back.
Next: Pax 1 sprinted to the next cone (50 yd line) and did 50 air squats then lunged back. Waiting Pax continued coupon work. Swap
Next: Pax 1 sprinted to third cone (75 yd line) and did 75 LBC’s then karaoke’d back. Waiting Pax continued coupon work. Swap
Last: Pax 1 sprinted to end of the football field and did 100 SSH then did bernie sanders back. Waiting Pax continued coupon work. Swap.

After that round was complete the Q asked the Pax what was better than a Quarter Pounder? Of course that would be a Double Quarter Pounder.

We repeated everything, only change was we did 75 Mountain Climbers instead of LBC’s.

With about 12 minutes left, we went to the hill below the scoreboard and did elevens.
Merkins at the bottom of the hill and Bobby Hurley’s at the top.

End in COT

Location: Gridlock
Date: 08-08-2019
Time: 05:30 am
Weather: 67 degrees

Q: Zebra
PAX: 6 – Madoff, 49er, Lansbury, Axeman, Sous Vide, Zebra

Warm-O-Rama
5 – One Move Warmup – Hinge, Squat, Walkout, Merkin, Downward Dog, Up
12 Michael Phelps IC
20 SSH IC
Yoga stretch (I forget the name)

10 Slow Count Mountain Climbers

*mosey to the basketball court with coupons

Tha Thang
Wilt Chamberlain – Named for Wilts NBA record 100 pt game.
On the basketball court, each round involves 2 exercises, each doing 100 reps, 25 at a time.

Round 1: Mosey to the opposite end line then do 25 lbc’s then mosey back and do 25 coupon squats. Repeat for 4 rounds

Round 2: Repeat with: flutter kicks, lunges

Round 3: Repeat with: Merkins, Bicycle crunches

Round 4: Repeat with: Coupon Curls, American hammers

Pax moseyed back to the AO with the coupons

End in COT

Location: Gridlock
Date: 07-25-2019
Time: 05:30 am
Weather: 59 and felt great

Q: Zebra
PAX: 7 – Incognito, Sous Vide, Ronaldo, Genesis, Axeman, Red Flanders, Zebra

Warm-O-Rama
19 – SSH IC
5 – One Move Warmup – hinge, squat, walkout, merkin, downward dog
15 – Imperial Walkers IC
12 – Hillbillies IC
10 – Copperhead Squats IC

PAX moseyed to coupons then to the basketball courts

Tha Thang
ALARM 1 – 10 minutes: 5 overhead coupon presses, 10 squats, 15 American Hammers, 1 suicide across both courts, 10 merkins

ALARM 2 – 8 minutes: 10 coupon curls, 10 lunges, 20 LBC, 20 SSH, 10 Alligator merkins

ALARM 3 – 8 minutes: 10 coupon bench presses, 10 step ups, 10 BB Sit-ups, Bernie Sanders, 5 burpees

PAX did an Indian run carrying the coupons back to their spot

End in COT

Location: Gridlock
Date: 07-11-2019
Time: 05:30 am
Weather: Warm and muggy with some thunder and lightning

Q: Zebra
PAX: 8 – Genesis (FNG), Beaker, 49er, Ronaldo, Sous Vide, Incognito, Zebra, Axeman

Warm-O-Rama
15 Michael Phelps IC
15 Abe Vigoda’s IC
15 Copperhead Squats IC
15 Imperial Walkers IC
20 SSH IC

Q discussed the 5 core principles of F3 and Disclaimer

PAX moseyed to top of parking lot to the coupons and cones

Tha Thang
3 cones were setup about 15 yards apart from the starting spot. PAX worked in teams of 2 while the 1st PAX worked on the given reps the 2nd PAX did burpee suicides with the 3 cones, run to 1st cone and do 1 burpee then back to start, run to 2nd cone and do 2 burpees, 3rd cone and 3 burpees.

Work at the start was completed as following:
50 – BB sit-ups
100 – Overhead press with coupon
150 – Merkins (did lunges instead of burpees on the run for this round)
200 – Coupon Curls
250 – Air Squats

With 2 minutes remaining, PAX did LBC’s AMRAP to finish.

End in COT

Location: Gridlock
Date: 06-13-2019
Time: 05:30 am
Weather: 59 degrees

Q: Zebra
PAX: 8 – Axeman, Ollie, Oshag, Incognito, (FNG) Dicky V, DR Cosmo, Zebra, Ronaldo

Warm-O-Rama
Q led with Disclaimer – I am not a professional and Name-O-Rama to meet the DR PAX and FNG before warming up
Michael Phelps, Knee Pulls, Quad Stretches OYO
30 SSH IC
12 Abe Vigoda IC
15 Copperhead Squats

Tha Thang
PAX moseyed to the top of the parking lot to each get a coupon
Each PAX paired up and worked in teams to complete each rotation

Round 1
1st partner completed camel merkins over 2 coupons (2 regular merkins, 2 incline merkins, 2 decline merkins – repeat over the 2nd coupon) while partner 2 ran ~60 yards to the end of the lot and completed Big Boy Situps AMRAP. Each PAX completed 5 rounds (70 total camel merkins)

Round 2
1st partner completed 20 coupon squats while partner 2 ran to the end of the lot and completed American Hammers AMRAP. Each PAX completed 5 rounds (100 total coupon squats)

Round 3
1st partner completed 20 coupon curls while partner 2 ran ~30 yards and completed flutter/scissor kicks AMRAP. PAX sprinted the stretch back to the coupons each time. PAX completed 5 rounds (100 total coupon curls)

End in COT

Following COT, Incognito provided a warm cup o joe for some coffeeteria and fellowship in the parking lot

Location: Gridlock
Date: 2019-06-06
Time: 05:30 am
Weather: 67 and humid

Q: Zebra
PAX:7 – Ollie, Ronaldo, Zebra, Ooze, Sous Vide, Buns, Yanni

Warm-O-Rama
PAX were slow getting into the lot and out of their cars, but finally made it to the circle to warm up. We began with dynamic stretching to get warmed up for what was to follow:
Runners shuffle with Michael Phelps
Knee to chest pulls
Quad stretches
Downward dog
Frankenstein’s

*PAX followed the Q for about a 1/2 mile mosey to the picnic shelter

Tha Thang
After the 1/2 mile mosey we began 8 minutes of Cindy — 5 pull ups, 10 merkins, 15 squats. Q encouraged PAX to focus on quality of form and reps over quantity.

After first round of Cindy, we switched gears and did a 4 minute tabatta with 20 seconds of work and 10 seconds of rest. Round 1 – wall sits.

After the tabatta we returned to Cindy for 4 minutes

Tabatta round 2 – American Hammers

And another round of Cindy for 4 minutes.

Q led the PAX on a different route of 1/2 mile back to the AO.

End in COT

Location: Gridlock
Date: 05-30-2019
Time: 05:30 am
Weather: 68 Degrees

Q: Zebra
PAX: Zebra, Red Flanders, Sous Vide, Duggar

Warm-O-Rama
Michael Phelps OYO
Downward Dog/Calf Stretches
4 count Merkins IC
Copperhead Squats IC
Walking Frankenstein’s and Quad stretches
*PAX moseyed to get the coupons

Thang 1
Just like the Israelites marched around Jericho 7 times, we ran the loop of the lower parking lot (absent a large building to run) as a group. With each lap, we stopped and completed 7 exercises OYO as following:
Merkins, Coupon Squats, Walk Outs, Jump Tucks, Curls, LBC’s, Dips. 10 reps the first 2 times, 7 reps each following time in order to complete within time.

Zebra brought some coffee and we had Coffeteria in the parking lot following CoT

End in COT

Location: Gridlock
Date: 05/18/2019
Time: 05:30AM – 06:15AM
Weather: Sunny and warm

Q: Hertz
PAX: 14  – Axeman, Barney Fife, Duggar, Hertz (Q), FNG (JuCo), Kisses, Lincoln Log, Ollie, Oshag (R), Ricky Bobby, Roadtrip, Red Flanders, Sous Vide (R) and Zebra

Warm O Rama
Dive Bombers following the Q’s lead

Pax moseyed to the coupons, only to also find 2 pallets waiting on us. Pax picked up a coupon or pallet and moseyed back to the parking lot

Thang 1:

Pallet Push:
Working in teams of 3 or 4, teams rotated pushing the pallets (loaded with 2 coupons) with only 1 hand allowed on the pallet at a time. Pallets were pushed halfway between parking barriers.
The other 2 teams moseyed with their coupons to the stopping point to do work AMRAP until the pallets arrived, then switched to pushing pallets. All the way down and back
Work completed:
1. Box jumps
2. Coupon Curls
3. Roman leg lift
4. American Hammers
5. Flutter kicks
6. Rows

Thang 2:
PAX moseyed to the grass. Completed the “Tunnel of Love” Indian crawl.
PAX lined up in downward dog. 4 coupons were passed down the line while holding DD, PAX at the beginning started to army crawl under the group and all followed.

After ToL, PAX crab walked another ~50 yards

Thang 3:
In the closest pavilion, teams rotated 4 different exercises on a tabata
1. Jump lunges, 2. American Hammers, 3. Reverse Rows, 4. Coupon get ups

CoT

Location: Gridlock
Date: 05/20/2019
Time: 05:30AM – 06:15AM
Weather: 60’s

Q: Pinky
PAX: 7  – Duggar, Incognito, Lincoln Log, Oshag (R), Pinky, Sous Vide and Zebra

Fresh off boot-camp, Private 2nd Class Pinkerman was back in town for the first time and he wanted to guest Q. First off – Pinky, we are proud of you! Second – boot-camp clearly served its purpose.

Warm O Rama – Death to your abs

50 LBC’s
50 Heel Touches
25 Straight Leg Situps
25 Rowers
40 American Hammers
15 Eight Count Merkins (Think burpee but 2 merkins)
100 Air Squats
50 Mountain Climbers
HEY PINKY, This is just the warm up!

• Pax moseyed to the shelter for some pull up fun

The Thang:

Pinky wanted to show off his ability to crush us all in Pull ups, so we did a Cindy(ish) Routine

5 Pull Ups
10 Dips
15 Squats

Repeat for 10 rounds – 50 Pull ups, 100 Dips, 150 Squats

Zebra, being the brilliant PAX member he is, asked Pinky to tell us a story about boot-camp. Perhaps he was tired (truth) and annoyed by Pinky making 50 pull ups look easy. As PAX completed their pull up routine, we began to listen to some great first hand accounts from our brother Pinky.

After a short story break, we moseyed back to the parking lot and ended with a mini-burpee apocalypse. 5-4-3-2-1

CoT

Incog brought the coffee and cups and we had our first Coffeteria in the AO parking lot

Location: Gridlock
Date: 05/16/2019
Time: 05:30AM – 06:15AM
Weather: 50’s

Q: Zebra
PAX: 5  – Duggar, Incognito, Lincoln Log, Sous Vide and Zebra

Despite expressing being exhausted and wanting to fartsack, all 5 HIMS answered the bell and showed up ready to work this morning.

Warm O Rama

15 Michael Phelps IC
15 Abe Vigoda’s IC
20 SSH IC
15 Hillbillies IC
10 Copperhead Squats IC

• Mosey to get the coupons at top of parking lot

Indian Run:
PAX did an Indian run with the coupons to the basketball courts(insert groaning)

The Thang:

ALARM 1: (10 min) – 10 coupon shoulder presses, 10 coupon squats, 15 American Hammers (2 is 1), 1 Full court suicide, 10 merkins – AMRAP for full 10 minutes

Indian run around the tennis courts and back to the basketball courts

ALARM 2: (8 min) – 10 coupon curls, 10 lunges, 20 LBC, 20 SSH, 10 alligator merkins

ALARM 3: (8 min) – 10 coupon bench presses, 10 step ups, 10 BB Sit ups, Bernie Sanders, 5 burpees

We finished ALARM 3 right on time and circled up for Name-O-Rama

CoT

Location: Gridlock
Date: 05/9/2019
Time: 05:30AM – 06:15AM
Weather: 68 and perfect

Q: Zebra
PAX: 4  – Incognito, Lincoln Log, Sous Vide and Zebra

Warm O Rama
5 – One Move Warmups – Hinge, Squat, Walkout, Merkin, Downward Dog, Walk Up
25 – SSH IC
15 Imperial Walkers
15 Hillbillies
10 Slow Count Mountain Climbers

• Mosey to get the coupons at top of parking lot

The Pre-Thang:
5 Count Coupon Squats
– Holding the coupon, 5 squats on the Q’s count. On 5, group holds the squat for count of 5. Then 4, then 3, then 2, then 1 with long hold at the end.

The Thang:

The Sheldon Cooper:
10 Burpees – 10 Squats – 10 Merkins – 10 Big Boy Situps OYO
Then run a loop around the lower parking lot together
Wash, Rinse, Repeat. — Run the loop, then 9 reps of each, Run then 8 reps….all the way down to the final rep

Finisher:
Repeat the 5 count coupon squats
30 seconds – Plank shoulder taps
20 – American Hammers (2ct)

End in COT

Location: Gridlock
Date: 05/1/2019
Time: 05:30AM – 06:15AM
Weather: 60’s and perfect

Co-Q’s: Red Flanders, Zebra
PAX: 3  – Sous Vide, Red Flanders and Zebra

Warm O Rama
Michael Phelps OYO
15 Grass Grabbers IC
20 SSH IC
Frankenstein’s and Quad Stretches

• Mosey to get the coupons at top of parking lot

The Thang:

We started on one end of the lot. Since there were only 3 of us and Zebra had to leave early, the plan for partners wouldn’t work, so we modified on the fly. After completing the work at spot 1, we moseyed about 60 yards to complete the 2nd exercise.

Round 1: Spot 1 – PAX completed 21 Camel Merkins over 2 coupons (3 regular, 3 incline, 3 decline, 3 reg, 3 inc, 3 dec, 3 reg), then ran to the other end of the lot and did 10 BBS. Pax completed 5 reps at each station (Total – 105 Merkins, 50 BBS)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), then ran and did 10 Mt. Climbers 2 is 1. Same rotation with 5 reps at each station (Total – 100 Squats, 50 Mt. Climbers)

Round 3: Zebra took off to relieve the M, left the boys for the rest of the fun. Spot 1 – PAX completed 20 SSH, then ran did 10 Burpees. Same rotation with 5 reps at each station, (Total – 100 SSH, 50 Burpees)

End in COT

Location: Gridlock
Date: 04/29/2019
Time: 05:30AM – 06:15AM
Weather: 44 and calm

Q: Sous Vide
PAX: 7  – Sous Vide, Red Flanders, Incognito, Flipper, SEAL Pup,  Belay and Zebra

Warm O Rama
10 Michael Phelps IC
10 Seal Claps IC
10 Flings IC
Air Squats OYO
A few movements across the lot, jump steps, lunges, Frankensteins, quad stretches

The Thang:

PAX moved to the lower parking lot and paired up. Work was done in 4 stations, one partner worked while the other ran and performed a different activity
Station 1: 100 air squats – run to the tire then 4 tire flips then back to first cone
Station 2: 200 Merkins – run to the cone then 20 LBC’s then back to first cone
Station 3: 200 Lunges – rune to the cone then 4 burpees then back to first cone
Station 4: 300 SSH – run to set of weights, farmer carry to next cone then run back

Finisher
Mary – 20 flutter kicks IC, 20 Mountain Climbers IC

End in COT

Location: Gridlock
Date: 04/18/2019
Time: 05:30AM – 06:15AM
Weather: 60’s and felt great!

Q: Zebra
PAX: 7  – Lincoln Log, Duggar, Sous Vide, Red Flanders, Dot Matrix, Tampa Libra (From F3 Nashville) and Zebra

Warm O Rama
15 Michael Phelps IC
20 SSH IC
15 Imperial Walkers IC
15 Hillbillies IC
15 Copperhead Squats IC

PAX moseyed to the top of the parking lot

The Thang:

Elevens
PAX did elevens with merkins and BB Sit ups. Started with 1 merkin, then bear crawled 20 yards to complete 10 BB Sit ups then lunge walked back to starting spot. 2 merkins – 9 BB Sit ups. etc. (Note to all…protect your rear end in the upper lot and on BB Sit ups. Q definitely re-aggravated/cut his rear end on those today and….ouch)

• Pax each grabbed a coupon and moseyed to the basketball courts
  

Wilt Chamberlain – Everything adds up to 100 for Wilt’s 100 pt game
Round 1 – We ran from one baseline to the next, then stopped to complete 25 lbc’s, then back to the first baseline and 25 squats (weighted with coupon). 4 rounds to complete 100 total reps (not 5 as Duggar suggested – math is hard)

Round 2 – Same thing with 25 flutter kicks and 25 coupon curls. 4 rounds to complete 100 total reps

• Pax moseyed back to upper parking lot with their coupons

Finisher
There was a little groaning when the Q announced we would finish by repeating Elevens with merkins and BB Sit ups to end our beatdown. Running between instead of bear crawls and lunges

End in COT

Location: Gridlock
Date: 03/21/2019
Time: 05:30a – 06:15a
Weather: 44 Degrees and Wet (but not raining)

Q: Zebra
PAX: 8 – Count Chocula, Duggar, Incognito, Lincoln Log, OG, Sous Vide, Triceratops and Zebra

Warm O Rama
Boxer shuffle w/arm stretch
6 move warmup (no cadence) – hip hinge, squat, walkout, merkin, downward dog, walk up
Walking hip stretch – Knee to chest, Knee pull across body, Twist with external rotation
SSH – 21’s. PAX completed on the first run
* Mosey to get the coupons at top of parking lot

The Thang:

Modified Doracides

With partners, one did 1-2-3 burpee suicide runs while the other worked. Run to first cone (~15 yards) do 1 burpee, back to start, to 2nd cone – do 2 burpees, back, then to 3rd cone – 3 burpees then back to start to trade with partner working on the following:

50 – Coupon overhead press
100 – Merkins
150 – BB Situps
200 – Coupon Curls
250 – Squats
300 – American Hammers

Pax took coupons back then moseyed back to the cars

End in COT

Today we say “see you later” not goodbye to Count Chocula as this was his last beatdown with us for a while. We know you’ll be back to show us up when you visit in the future. Good luck with the move and new job!

Don’t let the title confuse you, this is not a criticism of one of our fearless leaders, Opera Ghost. (OG) Every F3 beatdown has a story and this is the story for today. Last night, Oshag made a plea for no abs today. OG had the Q today and I am sure had plenty of abs planned just for Oshag, but after a some things out of his control he was unable to make it to Gridlock. Thus, about 4:40 this morning I saw the plea for a new Q. After volunteering to take the Q, I quickly went to the Rolodex of my past beatdowns. The first one I found had plenty of American Hammers and I knew it was the one!

Location: Gridlock
Date: 03/13/2019
Time: 05:30a – 06:15a
Weather: 44 Degrees and Calm

Q: Zebra
PAX: 5 – Count Chocula, Oshag, Incognito, Sous Vide, and Zebra

Warm O Rama

Deep Squat Stretch OYO
5 Monkey Humpers IC
20 SSH IC
15 Imperial Walkers IC
* Mosey to get the coupons at top of parking lot

The Thang:

We started on one end of the lot. Half the pax stayed while the other half ran approx 60 yards to the end of the upper lot.

Round 1: Spot 1 – PAX completed 20 Merkins, while PAX at Spot 2 did American Hammers AMRAP. After Merkins, Spot 1 Pax ran to Spot 2 and traded roles. Each group completed 5 reps at each station (Total – 100 Merkins)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), while PAX at Spot 2 did Plank Holds. Same rotation with 5 reps at each station (Total – 100 Squats)

Round 3: (shortened run to 30 yards) Spot 1 – PAX completed 20 Coupon Curls, while PAX at Spot 2 did LBC AMRAP. Same rotation with 5 reps at each station, added a Sprint one direction each rep (Total – 100 Curls)

Pax took coupons back then moseyed to the starting spot. All seemed to think we were done, then I told them we had a minute left and would finish with……..More American Hammers (otherwise known as OG Sucks or Oshag Sucks)

20 American Hammers IC

End in COT

Location: Gridlock
Date: 2/18/19
Time: 5:30a-6:15a

PAX: Count Chocula, Lincoln Log, MMM Bop, Opera Ghost, Sous Vide, Zebra (Q)
(Side note – Oshag Ayed, but participated in the 4th F of Fartsacking instead)

Warm O Rama
Arm Stretches – 10 counts
25 SSH IC
15 Copperhead Squats IC
10 Monkey Humpers IC
10 Zebra Butt Kickers IC

The Thang:

In Greek Mythology, there is the story of Sisyphus, who was punished by being forced to push a large boulder up a hill only for it to roll back down once it reached the top, over and over again for all eternity. We will be facing the same fate, only with a tire and just 45 minutes.

The PAX will alternate turns flipping the tire around the parking lot, while the rest of the PAX complete a number of exercises alongside the tire.

Exercise Rotation:
20 Merkins
20 LBC’s
20 Lunges (10 each leg)
20 Mountain Climber (10 each leg)
20 SSH

Periodic shuttle runs of about 50 yards throughout. Tire was flipped across the entire lower lot, up the hill to the upper lot, all the way across, back down the hill and halfway across the lower lot again. PAX completed a total of approx. 10 total rounds of the 5 exercises/flipping the tire.

Closer – Mary around the tire
Upward facing dog to stretch out the lower back, plank holds for 1:30
15 American Hammers IC
10 Dollies IC
15 Box Cutters IC

End in COT

Q Fail – As all were laying around the tire in exhaustion to end the beatdown, I failed to give our newest member MMMBop a chance to say(sing) his name in the Name O Rama.

5 Pax: OG, Sous Vide, Lincoln Log, Count Chocula, Zebra (Q)

Warm up:

Calf Stretches OYO

Deep Squat Hold

25 SSH IC

10 Seal Claps IC

Frankenstein’s

* Mosey to get the coupons at top of parking lot

The Thang:

We started on one end of the lot. Half the pax stayed while the other half ran approx 60 yards to the end of the upper lot.

Round 1: Spot 1 – PAX completed 20 Merkins, while PAX at Spot 2 did American Hammers AMRAP. After Merkins, Spot 1 Pax ran to Spot 2 and traded roles. Each group completed 5 reps at each station (Total – 100 Merkins)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), while PAX at Spot 2 did Plank Holds. Same rotation with 5 reps at each station (Total – 100 Squats)

Round 3: (shortened run to 30 yards) Spot 1 – PAX completed 25 Coupon Curls, while PAX at Spot 2 did LBC. Same rotation with 4 reps at each station, Sprint one direction each rep (Total – 100 Curls)

End in COT

Site: Gridlock

Q: Zebra

9 Pax: OG, Oshag, Sous Vide, Duggar, Nickels, Incognito, Pinky, Zebra and 1 FNG

Warm O Rama:

Boxer shuffle + Name O Rama. Intro spiel for FNG – I am not a professional, modify as needed!

SSH IC x 20

Arm Circles OYO- Small/Large/Front/Back

Leg Circles OYO – On your 6

Zebra Butt Kickers IC x 15

The Thang:

4 stations of cones approx. 25 yards apart. Groups of 4, 1 Pax at each station. Pax at station 1 completes, runs to next station and tags Pax to go to next station etc until station 4 runs back to 1 to start cycle over.

Round 1: 3 times through

Station 1: 10 burpees (modified 5 burpees after 1 round for time)

Station 2: Air Squats AMRAP until released by Station 1

Station 3: Coupon Curls AMRAP until released by Station 2

Station 4: Mountain Climbers AMRAP until released by Station 3 – Head to Station 1 to complete cycle.

Round 2: 3 times through

Station 1: 25 SSH or 5 burpees (as needed for burpee challenge)

Station 2: Lunges AMRAP

Station 3: Dips AMRAP

Station 4: Walkouts AMRAP

Finisher:

4 minutes of Mary – on your 6

007’s IC, small flutter kicks IC, Superman

Name O Rama – FNG given the name Fragile

CoT

Q – Zebra

5 Pax – Zebra, Opera Ghost, Lincoln Log, Oshag, Sous Vide

Warm-O-Rama

High Knees OYO

Walking Leg Lifts OYO

Merkins IC (x12)

Flutter Kicks IC (x10)

Hillbillies IC (x20)

SSH IC (x20)

The Thang

Just like the Israelites marched around Jericho 7 times, we ran the loop of the parking lot (absent a large building to run) as a group. With each lap, we stopped and completed 7 exercises OYO as following:

Merkins, Squats (holding weight of choice), Walk Outs, Jump Tucks, Curls, Mountain Climbers, Dips. 10 reps the first 2 times, 7 reps each following time in order to complete within time.

You know a beat-down has been good when you can’t pinpoint one area of pain, but many in the aftermath. Arms, Core, Legs etc anyone else?

Great work gentlemen!

Q: Zebra

PAX: Zebra, Opera Ghost (OG), Lincoln Log (Linc), Birdman, Oshag, Incognito, Yanni and Sous Vide

Disclaimer, then name-o-rama while doing boxing step/arm stretch.

Warm-up

Imperial Walkers IC

Finkle Swings IC

Hillbillies IC

Zebra Kicks IC

The Thang

We moseyed to get the coupons, then back to the first tennis courts

Game: Deck of Death

Hearts = Merkins (variety as called by Q – Regular, Wide arm, Diamond)

Spades = Squats (variety – Jump Squats)

Diamonds = LBC (variety  – BBsit ups or Bicycle Crunch)

Clubs = Coupon curl (variety – coupon row or overhead press)

As we worked, every 4-5 cards we built in additional work. Including: 2 laps around courts, SSH IC (20x), Mountain Climbers, 4 laps around courts, SSH IC (30x)

Jokers are wild – First Joker Q called for an exercise (burpees) and a number (5) x 3 = 15 burpees. Second Joker Q called for an exercise (Lunges) and a number (20) each leg OYO

When we got to the end of the deck (which was a few cards short by mistake of the Q) we noticed a shortage of hearts, so we ended with 20 Burpees.

As always, end in COT.

Workout Date: 10/09/18

Q: Zebra

PAX: OG, Sous Vide, Incognito, Oshag, and Zebra

Warm-O-Rama:

The THANG:

Mosey to the football field. Beatdown for the morning – the Sheldon Cooper.

Sheldon Cooper: Run a loop around the football field – down 2 posts – across – down 2 posts – back to beginning. We did this as an Indian Run to stay together

10 Burpees – 10 Squats – 10 Merkins – 10 Big Boy Situps OYO

Wash, Rinse, Repeat. — Run the loop, then 9 reps of each, Run then 8 reps….all the way down to the final rep

Closer:

CoT:

Workout Date: 09/08/18

Q: Zebra

PAX: Zebra, Icognito, OG, Lincoln Log, Custer, Count Chocula, Dugger, Road Trip, Chesty, Yanni, Kisses, Ollie, Sous Vide, Mr. Hand, Radio, Ooze, Hairball

FNG: Divine and Pebbles

Introduction:

Workout began with the following disclaimer and the Core Principals of F3.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:

15 Abe Vigoda IC

15 Imperial Walkers IC

10 Finkle Swings (Per Leg) IC

15 Hillbillies IC

20 Side Straddle Hops IC

The THANG:

Thang 1: Pax mosey down to the Tennis Courts. I explained to the group the meaning of the name of the workout. Reading my son’s journal from school and how he wrote about getting a player drink after his baseball game he got a “celebration of life” drink a.k.a. suicide. Thus introducing our first activity of suicides (and subsequent groans)

With 8 tennis courts, I double named this activity Crazy 8’s. Paired with each Celebration of life run was an exercise. Run 1 court, 8 reps of exercise, 2 courts – 7 reps and so on. Given 8 minutes to complete (too much time) the Pax began.

Round 1 – COL paired with Merkins OYO

Round 2 – PAX paired up in groups of 2 or 3 to complete this round. Leave no man behind and encourage your unit. COL paired with Squats

Round 3 (Yes 3 rounds – I said Crazy Eights) – COL paired with American Hammer OYO and 6 min time limit

Thang 2: Mosey up to the Football field

PAX divided into 2 teams and competed in the Walk Like an Egyptian Race.

Groups lined up in Right Leg lunge forward position. PAX in back of line lunges to front of line while group holds lunge position. Race until a group crosses the finish line.

Finisher: PAX paired up and grabbed coupon’s for each pair.

1 partner with coupon on ground with a 4 count move IC, Squat (grab coupon) – Pickup, Overhead Press, back to chest. 8 reps

2nd partner – SSH

Rotate. Then Round 2 – same move with coupon, partner with a plank hold

CoT:

Finished with Count and Name-o-rama (19 Total PAX)

Intentions and Prayer: Chesty shared about supporting his family in the Down Syndrome Walk. Yanni updated us on his nephew’s broken leg and OG shared a request about his wife’s job. Finished with prayer and fellowship over coffee!