BACKBLASTS

Dean Smith’s Offense

Location: Gridlock
Date: 2024-03-28
Weather: 33 but clear

Q: Axeman
PAX: 15 – Axeman, Steve-O, Oshag, Sous Vide, Hoser, Tiny Dancer, Circle K, Muck, Chewbacca, Ollie, Swift, Buzz Kill, LeBron, Incognito, Baby Driver

Warm-O-Rama
Various dynos including SSH’s, high-knees, butt-kickers, quad pulls and Frankenstein’s monsters

Tha Thang
Pax were divided into 4 groups and exercise were performed in each corner for 2 minutes. PAX then rotated 3 corners and performed the exercises in that corner. This continued until time was up. Exercises performed were: forward lunges, Bonnie Blairs, mercans, diamond mercans, curls (with coupon), coupon swings, big boys and dead bugs. A great time was had by all!

End in COT

Squat ladder

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

Save my Coupon for a Rainy Day

Location: Gridlock
Date: 2024-03-26
Weather: Wind SE 14G24 52 degrees light rain

Q: Circle K
PAX: 7 – Steve-O, Hoser, Flu Shot, Incognito, Buzz Kill, Sous Vide, Circle K

Warm-O-Rama
Arm circles (fwd, rev)
Shoulder stretch (switch)
Tricep pulls (switch)
Abe Vigotas IC
SSH IC

Tha Thang
DORA 1-2-3
Partner carries coupon around small parking lot loop
Other partner does reps, flapjack
100-Coupon OH press
200-Coupon bent over rows
300-Coupon chest press

Penalty for Coupon touching ground is 3x Burpees

10 IC flutter kicks with Coupon over chest
25 OYO leg raises with Coupon over chest
25 Coupon lawn mowers OYO (each arm)

Cool down stretching
Shoulder stretch (switch)
Tricep pulls (switch)
Back/ hip twist (elbow behind knee) (switch)

End in COT

Ruck a sit

Location: Birds Nest
Date: 2024-03-25
Weather: 40 and clear

Q: Quick Match
PAX: 4 – Sour Mash, Quick Match, Bootlegger, Lifetime

Warm-O-Rama
Just got after it.

Tha Thang
PAX rucked 1.5 miles with wall sits in there. Pretty simple and gave us time to catch up with each other. Congrats to Lifetime on getting engaged this past weekend.

End in COT

A Ruck Through the Woods

Location: Sherwood
Date: 2024-03-22
Weather: 35

Q: Bootlegger
PAX: 5 – Bootlegger, Muck, Cowbell, Chewbacca, Buzz Kill

Warm-O-Rama
Two lap ruck around the parking lot

Tha Thang
Pax rucked the wooded loop and half of the paved loop for 45 minutes. Pax stopped six times to do a series of merkins, squats, lunges, Carolina dry docks, plank jacks and mountain climbers.

End in COT

One Shining Moment 2024

Location: Gridlock
Date: 2024-03-23
Weather: We began in a Sandstorm…

Q: Muck
PAX: 12 – Radio, Incognito, Axeman, Corn Dog, Boxcar, Swift, Molar, Subject Matter, Morpheus, Flu Shot, Splitter, Muck

Warm-O-Rama
Air guitars (switch)
Michael Phelps
Willie Mays Hayes (switch)
Cross feet, bend and hang (switch)
Quad Pulls (OYO)
Tricep pulls (switch)
Grass Grabbers (10, IC)

Tha Thang
Divided the pax into four regions (North, South, East and West), appointing a Q for each region. The groups then migrated to all four corners of the parking lot.

Each region was given a set of brackets.
There were 32 bodyweight exercises, four different regions. The pax would do 12 reps of both exercises (preferably in cadence) in a match-up, and then vote on a winner. Once all the matchups in the round were complete, the pax would locomote to the next corner using one of four prescribed methods (jailbreak, bear crawls, side shuffles, and crabwalk).

Too many exercises to list, but the bodyweight champion was Plank Jacks!

The pax then moseyed to the coupons, where the coupon bracket matchups were completed. The coupon champion was Man Makers!

Your 2024 One Shining Moment is Man Makers! Thanks to all the exercises (and pax) who gave it their all!

End in COT

Q: “How do you like your legs, sir?” A: “Fried”

Location: Sherwood
Date: 2024-03-20
Weather: Breezy with a bit a nip in the air

Q: Steve-O
PAX: 4 – Steve-O, Sous Vide, Buzz Kill, Cowbell

Warm-O-Rama
A bunch of static stretches and aerobic movements to get warmed up

Tha Thang
Dora 1, 1.5, 2, 1.5, 1 – Leg Friendly
Partner one did AMAP of exercise, while partner two ran down, did 10 reps of exercise and run back.
Round 1, 100 reverse lunges and 10 merkins
Round 2, 150 RDLs and 10 hip rock n raise
Round 3, 200 squats and 10 dead bugs
Round 4, 150 jump squats and 10 SSHs
Round 5, 100 lunges and 10 military merkins
Ended with on your six pick a side, 4 count leg raises, 10 / side then 5 / side to reach time.

End in COT

Oh my EMOM

Location: Birds Nest
Date: 2024-03-14
Weather: Cold

Q: Manchild
PAX: 6 – Manchild, Bootlegger, Lifetime, Sour Mash, Doc Holiday, Quick Match

Warm-O-Rama
Lap and stretches

Tha Thang
EMOM – Every Minute On the Minute
Starting with 12 repetitions
-burpees
-jump squats
-ground to overhead with Coupon
-V-ups

Complete each exercise every minute and rest in remaining time once complete. Increase by one repetition every 4 minutes. We worked for 20 minutes (16 repetitions)

After that we ran stadium steps and did suitcase crunches at the bottom of each lap.

End in COT

A blast from the past

Location: Birds Nest
Date: 2024-03-18
Weather: 28 and clear

Q: Quick Match
PAX: 5 – Manchild, Doc Holiday, Lifetime, Sour Mash, Quick Match

Warm-O-Rama
A few stretches and then got right into it.

Tha Thang
Beat down happened on the football field. PAX started in one corner and completed 7 burpees, jogged the length of the field and did 7 more burpees in the next corner. PAX sprinted the width of the field and did 7 burpees in next corner, jogged the length of the field for 7 more burpees. The round was completed with another sprint across the width of the field.
This pattern continued with 14 (4 count)flutter kicks in each corner, 21 merkins, 28 air squats, 21 side straddle hops, 14 box cutters and 7 lunges. There were a total of 7 laps around the football field.

End in COT

Burn n’ Turn

Location: Gridlock
Date: 2024-03-19
Weather: 28 degrees and clear

Q: Tiny Dancer
PAX: 10 – Axeman, Hoser, Steve-O, Incognito, Sous Vide, Buzz Kill, Tiny Dancer, Muck, Circle K, Oshag

Warm-O-Rama
In-place jog, Michael Phelps, horizontal arm stretch, butt kickers

Tha Thang
Pax paired up, grabbed a coupon, and alternated running a loop and knocking out the following: dips, curls, big boys, bird dogs, squat press, toe touch crunches, creative merkins, and rows.

Pax continued alternating until time expired.

End in COT

St. Patrick’s Beatdown

Location: Gridlock
Date: 2024-03-16
Weather: 37, foggy, heavy dew for wet shoe suffering

Q: Armstrong
PAX: 16 – Dr. Quinn, Hoser, Buzz Kill, Radio, Cowbell, Splitter, Subject Matter, Bam, Molar, Morpheus, Eggo, Flu Shot, Armstrong, Oshag, Bettis, Pigskin

Warm-O-Rama
30 Four-Leaf-Clover Pickers IC
Jane Fondas – 20 per side

Tha Thang
Carry Coupons to Football field
• Create 2 stacks of Coupons at base of hill.
• 10 minutes to run laps on the imaginary rainbow on the hill between the Coupon stacks.
• 2 Burpees at each end of the rainbow.
• Grab a gold coin each time you pass the Pot ‘O Gold at the top of the rainbow and put it in your pocket.
• Recover and brag about how many coins you collected.

• Repeato, but this time carry your Coupon
• 2 Man-Makers at each end of the Rainbow.
• Mosey back to Flag for 5 minutes of Mary
• Eat excellent Chocolate Chip Pumpkin Cake provided by Bang; thanks to his M!

End in COT

Pi Day

Location: Gridlock
Date: 2024-03-14
Weather: Warm

Q: Buzz Kill
PAX: 14 – Buzz Kill, Axeman, Hoser, Sous Vide, Tiny Dancer, Oshag, Flu Shot, LeBron, Circle K, Steve-O, Muck, Incognito, Swift, Boxcar

Warm-O-Rama
3.1415 warmup exercises.

Tha Thang
Run the long way to the pull up shelter. Oshag notified me that there was a shorter route we could have taken. Did count o Rama to see how many pax survived the run. 15 made it. Odhag notified me that a count at this point was useless. Partnered up. One partner did 1 pull up, 3 mercans… 2 pull ups, 6 mercans and so on while other pax ran to squishy playground and did plyometrics. 3 burpees, 14 Bonny Blaires, 15 squat jumps (do the math). Pax then switched. Repeato until Q was tired. Run the long way back to the flag via maintenance road. Q pretended to “pick up the six” but really he just needed a walking break because he was tired. Ended with pax choice at the flag. At one point we did another count o Rama which was also useless.

Q encouraged people to consider margin in their life via a quote which can be found on mumble chatter by a guy who writes kids books about sword fighting rabbits.

End in COT

Ruck with a Dummy

Location: Sherwood
Date: 2024-03-15
Weather: 60 and damp

Q: Cowbell
PAX: 5 – Cowbell, Oshag, Armstrong, Buzz Kill, Bootlegger

Warm-O-Rama
Side Straddle Hops IC

Tha Thang
We rucked the paved trail while taking turns carrying a 45lb dumbbell.

Had a little extra time, so we did Mercans, shoulder tap plank, LBCs, American hammers, and low plank back in the parking lot.

End in COT

Kroger Field Fun Run

Location: Sherwood
Date: 2024-03-13
Weather: 47 and perfect!

Q: Sous Vide
PAX: 7 – Sous Vide, Buzz Kill, Corn Dog, Cowbell, Bootlegger, Steve-O, Armstrong

Warm-O-Rama
Slow mosey to the statues and then a little on our own.

Tha Thang
Started with 20 mercans at corner #1, ran to corner #2 and did 19 of an exercise and so on. At each corner, a different pax chose a different exercise. We made it down to #4 and had to mosey back to the flag.

End in COT

Downfield DORA

Location: Gridlock
Date: 2024-03-05
Weather: Not too bad

Q: Splitter
PAX: 15 – Steve-O, Splitter, Tiny Dancer, Circle K, Muck, Mint Julep, LeBron, Corn Dog, Hoser, 49er, Sparrow, Baby Driver, Axeman, Oshag, Cowbell

Warm-O-Rama
Misc stretching. Grab a partner and a coupon, mosey to the football field. Dynamic warmups on the field.

Tha Thang
Parters chip away at the following:
• 100 thrusters (partner is running 100 yards)
• 150 Sit-ups (partner is lunging 50 yards)
• 175 curls (partner is bear crawling 50 yards)

Grab coupon and rifle carry back to parking lot. Hand off between partners as needed

Close out with 20 bro-pees

End in COT

Keepin this one

Location: Gridlock
Date: 2024-03-12
Weather: Chilly but nice

Q: Oshag
PAX: 12 – Oshag, Sous Vide, Cowbell, Muck, Hoser, Buzz Kill, Circle K, Incognito, Tiny Dancer, LeBron, Axeman, Steve-O

Warm-O-Rama
Stretches and Dynos – mosey to coupons

Tha Thang
Movement – 1/2 the PAX rifle carried a coupon while the other half ran around them. This continued from the coupon pile to the wall by the other set of baseball fields with PAX switching from running to carrying as needed.

50 seconds on, 15 off
Box jumps, Curls
Reverse Box Jumps, Bent over rows
Step ups, Curl press
Chuck Norris Merkins on the wall, Sumo Squats

Coupon run back to coupon pile. 10 Burpees to finish from the good morning we got from a pair of runners.

End in COT

Simple and Easy Ruck with a Coupon

Location: Gridlock
Date: 2024-03-11
Weather: Upper 20’s/Maybe 30 – Clear and Not Too Bad

Q: Incognito
PAX: 11 – Cowbell, Oshag, Santa’s Little Helper, Bettis, Buzz Kill, Sous Vide, Chewbacca, Muck, Tiny Dancer, Incognito, Circle K

Warm-O-Rama
Loosened up a little and did some squats

Tha Thang
Everybody grabbed a coupon and we rucked around the large northern loop with the coupons.
Stopped about 4 or 5 times to do squats, merkins with hands on the coupon, or curls
Returned the coupons at the end of the beatdown.

End in COT

Ruck Pack Monday

Location: Birds Nest
Date: 2024-03-11
Weather: 31

Q: Bootlegger
PAX: 6 – Bootlegger, Lifetime, Quick Match, Manchild, Doc Holiday, Sour Mash

Warm-O-Rama
Stretch/Dynamic warmup

Tha Thang
Pax broke into two-man teams and completed below circuit. While one pax worked for total reps, the other ran 200m. Pax wore ruck pack during run and reps.

2 shoulder tap plank holds

50 man-makers with coupon

100 merkins

150 lunges

100 thrusters with coupon

50 burpees

2 shoulder tap plank holds

End in COT

One Raining Impomptu Switch Up

Location: Gridlock
Date: 2024-03-09
Weather: Rain… showers… precipitation…

Q: Muck
PAX: 8 – Axeman, Steve-O, Armstrong, Oshag, Incognito, Radio, Bettis, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (Willie Mays Hayes) (Switch)
– Quad Pulls (OYO, switch)
– Tricep Pulls (switch)
– Twisty Magoos
– Grass Grabbers (15, IC)

Tha Thang
The planned “One Shining Moment” beatdown calls for dry conditions, because of the brackets involved. So Q had to switch the game plan. One Shining Moment will take place at a later date.

Today’s beatdown began with one round of exercise dice (lots of mercans).

Then, two and a half rounds of Ring of Fire (various exercise stations… two stations had coupon work). 1:30 AMRAP, with 20 seconds rest and rotation. Three laps in the parking lot were worked in for Mae’s benefit.

Happy 300th post Radio!

End in COT

DAYLIGHT 300

Location: MoCo
Date: 2024-03-09
Weather: 55 and wet

Q: Golden Shower
PAX: 5 – Golden Shower, Gwazi , Tonka, Popeye, Buc-ee

Warm-O-Rama
OYO

Tha Thang
To prep for Daylight Savings time, we did group count to 300 of each exercise while 1 Pax did Merkins on a peg noard and timer PAX conducted 20 step ups.

Donkey Kicks
American Hammer (2is1)
Y-Squats
LBCs
Iron Hulk with Coupon (modified to 100)
Ground Pounders (modified to 100)
Hillbillies 2is1
Twinkle Toes

End in COT

Ketchup Ruck

Location: Sherwood
Date: 2024-03-08
Weather: 50 and dry

Q: Cowbell
PAX: 6 – Cowbell, Buzz Kill, Swift, Boxcar, Corn Dog, Tiny Dancer

Warm-O-Rama
Nada

Tha Thang
We rucked around the paved trail. Last PAX in line would drop out of line and do designated exercise with ruck. After completing exercise, PAX would double time it to catch up with front of line. Repeat-o.
We first did 10 pushups, 15 squats, and 20 ruck swings. Next rotation was 15 pushups, 20 squats, and 25 ruck swings.
We finished with 7 minutes of Mary in the parking lot, PAX choice of exercises.

End in COT

Fun with Stairs

Location: Sherwood
Date: 2024-03-06
Weather: 55 + drizzle, not bad!

Q: Armstrong
PAX: 4 – Cowbell, Bootlegger, TStark, Armstrong

Warm-O-Rama
Stretching OYO
Morocan Night Clubs
Batwings

Tha Thang
Jog to stairs by Football training center.
Stretch calves against monument.

• Diagonal GrizzCalators up the standard staircase
• 3 Dips at each Terrace step on the way back down.

• Jog to Light post &back.

• Hop-up the Terrace steps OYO
• Freddie Mercuries IC: 20

• Jog to Light post &back.

• 1 Slow Inclined Merkins up each step
• Jog back to Flag
• Various exercises and parking lot laps

End in COT

Tabata Ruck

Location: Gridlock
Date: 2024-03-04
Weather: 50 something and clear

Q: Cowbell
PAX: 10 – Swift, Cowbell, Oshag, Santa’s Little Helper, Muck, Tiny Dancer, Circle K, Bettis, Chewbacca, Corn Dog

Warm-O-Rama
nada

Tha Thang
Pax rucked for 15 minutes, with a couple 30 second double time intervals. Stopped at shelter for a Tabata workout. Interval consisted of 40 seconds of work (AMRAP) and 20 seconds of rest, 5 exercises each round. We completed 4 rounds.
Round 1: mercans, squats, mountain climbers, lunges, peter parkers
Round 2: ruck/kettlebell swings, imperial walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: pullups, lateral lunges, American hammers, chest press with ruck, wall sit
Round 4: shoulder press with ruck, LBCs, Bulgarian split squats, shoulder tap plank, burpees
Rucked back to flag.
Soundtrack by JJ Grey and Mofro – Country Ghetto album

End in COT

Beastie Boys II – Enter the Pig Skin

Location: Gridlock
Date: 2024-03-02
Weather: Hazy Little Thing with a side of cold(ish)

Q: Sparrow
PAX: 12 – 49er, Biz Markie , Cowbell, Bettis, Axeman, Bootlegger, Radio, Dr. Quinn, Incognito, Chewbacca, Muck, Sparrow

Warm-O-Rama
20 x SSH, in cadence, a few quats and a couple of incorrectly named exercises.

Tha Thang
Inspired by Sous Vide’s workout on Tuesday, I decided to be lazy and copy it. Well, I attempted to copy it. Oue partnered up and each group went to one of six stations: Prowler, Sled Pull, Farmers Carry, Overhead Press, Sandbag carry and big-boy lap around the parking lot. Q played some predictable ‘Rocky’ type theme songs and rotated the groups every 3-5 minutes. Ended with some shoulder taps and burpees for good measure.

End in COT

Jody’s Cadences

Location: Sherwood
Date: 2024-03-01
Weather: 33 and lovely

Q: Golden Shower
PAX: 9 – Golden Shower, Gwazi , Tonka, Tiny Dancer, Bettis, Chewbacca, Cowbell, Oshag, Santa’s Little Helper

Warm-O-Rama
Static OYO

Tha Thang
Rucked around AO, being serenaded by some marching cadences about killer food, grandmothers, construction equipment and most importantly… Mr Norris. Got done with the right loop quicker than expected, so did some Indian Runs around parking lot, Follow-Me-Merkins and Big Boys, Plank, Flutter Kicks, and American Hammers.

End in COT

Feb 29 2024

Location: Gridlock
Date: 2024-02-29
Weather: Mid 20’s and Clear

Q: Incognito
PAX: 14 – Sous Vide, Axeman, Oshag, Cowbell, Steve-O, Tiny Dancer, Chewbacca, Buzz Kill, Hoser, Bettis, Incognito, Circle K, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Various warmups

Tha Thang
Started at the top of the parking lot by the dumpster

10 Merkins – 10 Lunges – 10 Gas Pumpers
We ran, snaking through the parking lot until we got to the flag, at the end of each level we did the above 3 sets of exercises for a total of 5 sets.

2nd round we did the same thing but upped the reps to 20
3rd round we did the same thing but upped the reps to 30

End in COT

Beastie Boys

Location: Gridlock
Date: 2024-02-27
Weather: 62 and clear………………..until 6:14.

Q: Sous Vide
PAX: 13 – Sous Vide, Cowbell, Buzz Kill, Bettis, Hoser, Sparrow, Oshag, Axeman, Mint Julep, LeBron, Baby Driver, Circle K, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
Got into groups of three and each group went to one of five stations. We stayed at each station for 5 minutes and then rotated. The stations were Prowler, Sled Pull, Farmers Carry, Overhead Press and Landmines. For the final 10 minutes we got into groups of two and jumped rope. 30 seconds on and 30 seconds rest. Everything went well except @Oshag couldn’t understand the directions.

End in COT

Blue Light Special

Location: Sherwood
Date: 2024-02-23
Weather: 40

Q: Bootlegger
PAX: 12 – Gwazi , Bootlegger, Tonka, Boxcar, Swift, Golden Shower, Chewbacca, Muck, Cowbell, Sparrow, Armstrong, Buzz Kill

Warm-O-Rama
None

Tha Thang
Pax rucked to 4 UK emergency blue light stations and complete 100 reps of the following at each:
25 side straddle hops
25 monkey humpers
20 merkins
20 ruck sack shoulder raises
5 thrusters
5 burpees
Pax finished with some ab exercises at the flag.

Welcome FNG Southern Belle and Glue Stick (DR)

End in COT

Rings of Fire in the Cold

Location: MoCo
Date: 2024-02-24
Weather: 35 and lovely

Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Buc-ee

Warm-O-Rama
Just do it

Tha Thang
4 rounds of ring of fire. 90 seconds of work, 30 seconds to move to new station. After 2 rotations of each round, mosey around AO

1- step ups
Bobby Hurley
Coupon rows
Squats

2-Bench Press
Box Cutters
Nolan Ryan’s
Plank

3- SSH
Inclined Merkins
Mountain climbers
Werkins

4-Coupon Military Presses
Coupon Curls
Decline Merkins
Flutter Kicks

End in COT

Time (for a good Q)

Location: Gridlock
Date: 2024-02-24
Weather: Variable – OK to start, pretty nasty by the TIME we finished

Q: Oshag
PAX: 15 – Morpheus, Subject Matter, Chewbacca, Sous Vide, Cowbell, Molar, Corn Dog, Muck, Radio, Dr. Quinn, Axeman, Eggo, Flu Shot, Hoser, Oshag

Warm-O-Rama
Mosey to the courts for dynos
Warm up music – Time by Hootie & The Blowfish, Foreplay/Long Time by Boston
Mosey to pull-up shelter

Tha Thang
EMOMs today with a 1 minute low plank at each transition.

1st Evolution – Upper Body
Pull-up/Merkin Ladder
Started at 2 Pull-ups & 4 Merkins, progress to 3 & 6…etc. PAX choice how far to work up the ladder and come back down. 10 Rounds, EMOM.
Songs – Good Times Bad Times, Nothin but a Good Time, September, Good Times

Mosey back to courts – Plank
2nd Evolution – Legs – EMOM continued (had to stretch this to 80 seconds to get the exercises in)
Celebrations with a bonus leg exercise at the starting baseline:
Round 1 – No Surrenders x 3
Round 2 – Bonnie Blairs x 3
Round 3 – Sumo squats x3
Round 4 – Jump Squats x 3
Round 5 – High Knees x 4 – Repeato and go back down

Songs – Baby One More Time, Good Times

Small Cardio break – stretching and Broga – Song – Timeless, Killin’ Time

3rd Evolution – Abs – EMOM (back to one minute)
Full Court Celebration (basically, just a down and back)
Ab exercise on each baseline
Round 1 – LBC x 6
Round 2 – BBS x 4
Round 3 – Superman x 4
Round 4 – Freddie Mercurys x 6
Round 5 – Mountain Climbers x 8 – Repeato and go back down

Songs – Here for a Good Time, Time for me to Fly, Anytime

COT Topic today was TIME. Q shared about the value of time and managing the events that occupy your time each day.

At the end, the Q accidentally acknowledged the Q for a good Q.

End in COT

Spring Training

Location: Gridlock
Date: 2024-02-22
Weather: “So nice… let’s play two.” ~ Ernie Banks

Q: Muck
PAX: 13 – Steve-O, Splitter, Sous Vide, LeBron, Axeman, Hoser, Mint Julep, Flu Shot, Circle K, Tiny Dancer, Oshag, Chewbacca, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch/ Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Tricep pulls (switch)
– Grass grabbers (interrupted cadence)

Tha Thang
Began today’s beatdown with mercans, done to the song “Get Down” by Audio Adenaline. Every time the song says, “I get down”, go down. Every time the song says, “He lifts me up”, come up. Hold plank in-between.

Then, we numbered off by fours. The “ones” ran and got coupons. Two, threes and fours did a long mosey to the 2nd upper tier of the parking lot. Ones were at first base, twos at second base, threes at third base, fours were at Home.

Because Spring Training begins this week for MLB teams, it was time for “Field of Dreams”. Home plate group did 10 burpees, while the other groups did AMRAP exercises at their bases until the group at home was finished. Then all groups rotated to the next base. After the last group did their 10 burpees, it was an inside mosey of the parking lot. Once all groups were back at their respective bases, the next round would begin.

1st Base
– Round 1: Dips
– Round 2: Curls
– Round 3: Bentover rows
– Round 4: Overhead press

2nd Base
– Round 1: American Hammers
– Round 2: Plank jacks
– Round 3: Big boy situps
– Round 4: Bobby Hurleys (or Tony Delks, as Flu Shot suggested today)

3rd Base
– Round 1: Flutter kicks
– Round 2: Mercans
– Round 3: Side to side jump squats
– Round 4: Imperial walkers

Pax had enough time to complete all rounds, and then repeat Round 1. Mosey back to the flag for two minutes of pax choice Mary.

Thanks to everyone who gave me their “walk up songs”. Maybe the new F3 term when someone suggests a playlist song but doesn’t post should be “Single A”. 🙂

End in COT

Run Heavy Q

Location: Sherwood
Date: 2024-02-21
Weather: Chilly Crisp

Q: Steve-O
PAX: 7 – Buzz Kill, Bootlegger, Muck, Cowbell, Sous Vide, Armstrong, Steve-O

Warm-O-Rama
Multiple in place movements and stretches to warm up and loosen up our muscles

Tha Thang
Ran the loop with two stations
Mile 1 (roughly): LBCs
Mile 2 (roughly): merkins and supermans
Once back at AO, partnered up and did 4 rounds of 25ish yard down and back jailbreak 2X while partner did AMAP of exercise:
Round 1: Squats
Round 2: Merkins
Round 3: Big Boys (?)
Round 4: Burpees
Merry rounds of Hip Rock n Raise and then 10 Box Cutters in Cadence plus a bomb from Armstrong

End in COT

25-minute AMRAP + EMOM

Location: Gridlock
Date: 2024-02-20
Weather: 25 degrees & clear

Q: Lansbury
PAX: 12 – Lansbury, Oshag, Steve-O, Sous Vide, Muck, Mint Julep, LeBron, Circle K, Chewbacca, Tiny Dancer, Cowbell, Hoser

Warm-O-Rama
10 minute warm-up

Tha Thang
25-minute AMRAP (3 Burpee EMOM throughout)

25 – Big Boys
20 – Reverse Lunges
15 – Bob Hurleys
10 – Merkins
5 – Squat Thrusts
Upper Lot Lap

5 Minute Core Burn

End in COT

1000 Rep Monday

Location: Birds Nest
Date: 2024-02-19
Weather: A calm 21

Q: Quick Match
PAX: 6 – Bootlegger, Quick Match, Big E, Doc Holiday, Sour Mash, Manchild

Warm-O-Rama
Lap around the AO, Michael Phelps, leg stretches and anything OYO.

Tha Thang
10 Exercises, 100 Reps. PAX could complete the exercises in any order but they had to complete all 100 reps of that exercise before moving on to the next exercise.

Exercises:
Squat
Side Saddle Hops
Lunge
Merkins
Upright coupon row
Coupon shoulder press
Bent coupon row
Tricep coupon extensions
Coupon curls
Big boys

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Leg burner

Location: Gridlock
Date: 2024-02-19
Weather:

Q: Zebra
PAX: 10 – Oshag, Sous Vide, Corn Dog, Chewbacca, Cowbell, Circle K, Buzz Kill, Santa’s Little Helper, Tiny Dancer, Zebra

Warm-O-Rama
2 round leg burner
1 min wall sit, 30 sec max air squat, 1 min wall sit, 10 jump squats – 2x thru

Tha Thang
Ruck ~1.5 miles
2 rounds of overhead press

Finished with 2 rounds of leg burner at the shelter.

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Grinding in the Gloom

Location: Gridlock
Date: 2024-02-17
Weather: Real feel in the mid-to-high teens, but no snow on the asphalt so we calling it a solid W

Q: Chewbacca
PAX: 8 – Splitter, Cowbell, Biz Markie , Buffet, Hoser, Axeman, Dr. Quinn, Chewbacca

Warm-O-Rama
Michael Phelps and Arm Circles
Various plank and hip-based yoga-fu
SSH
Mosey up to Coupon Corner

Tha Thang
PAX did a series 20 reps of 9 exercises, all with coupons, to hit upper and lower body (including our rhomboids if you were curious), followed by 40 step-ups on the shelter bench and a mosey around the parking lot. That was Round 1. All got thru 4 Rounds, some got in a 5th Round and maybe a little extra.
Approx. 720 reps, plus 160 step ups, and a little over 1 mile running.

To kick off COT a word was shared about it being better to thank God for what he does through you than to compare yourself to others or take too much stock in abilities, numbers, and assume a likely success. The root of this came from when King David fell to the temptation to count his many armies and rely on that strength. God put him back in place with losing the next battle! We should always give God the credit, even for what we may feel we do by ourselves.

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Ketchup Ruck

Location: Sherwood
Date: 2024-02-16
Weather: Clear and chilly

Q: Cowbell
PAX: 9 – Buzz Kill, Boxcar, Oshag, Chewbacca, Cowbell, Bootlegger, Flu Shot, Armstrong, Swift

Warm-O-Rama
Nada

Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch up with group. Repeat until all PAX had done the designated PT.
PT included: 10 mercans, 20 squats, 15 wide-arm mercans, 20 plank jacks.
Finished the trail with 10 minutes left, so each PAX got to pick a PT exercise to complete until the clock struck 6:15. Unsurprisingly, burpees were Buzzkill’s choice for PT.

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4 Corners….OF SUCK

Location: Gridlock
Date: 2024-02-15
Weather: Crisp

Q: Steve-O
PAX: 15 – Muck, Splitter, Buzz Kill, Tiny Dancer, Baby Driver, Ollie, Sous Vide, Sparrow, Axeman, LeBron, Hoser, Mint Julep, Swift, Boxcar, Steve-O

Warm-O-Rama
Got down, funky, hung loose, you know how we be, groovin’

Tha Thang
4 corners: 10 / 20
– burpees / TnT Toads
– Hip Rock n Raise / Big Boys
– Thrusters / Squats
– merkins / Carolina dry docks

  • Mosey on horizontal tiers
  • Intermittent bear crawl down
  • Jailbreak up

PAX completed 4 total rounds, ended with BroPees then COT

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Valentines Heart Run

Location: Sherwood
Date: 2024-02-14
Weather: 35 calm and clear

Q: Sous Vide
PAX: 5 – Sous Vide, Bootlegger, Chewbacca, Buzz Kill, Cowbell

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
5 burpees and mosey to the UK baseball hill. You know, the REALLY steep one with grass. 5 max effort sprints up the hill. 5 burpees and 5 more sprints up the hill. 5 burpees and slow mosey back to flag.

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Long Warmup

Location: Gridlock
Date: 2024-02-13
Weather: 33

Q: Bootlegger
PAX: 13 – Cowbell, Bootlegger, Circle K, Hoser, Sous Vide, Steve-O, Axeman, LeBron, Muck, Mint Julep, Tiny Dancer, Incognito, Splitter

Warm-O-Rama
Pax ran one mile

Tha Thang
Pax did two sets of 11s running up and down the football end zone hill. The first set was burpees and jump squats. The second set was big boys and shoulder tap merkins.

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