BACKBLASTS

Location: Birds Nest
Date: 2023-02-23
Weather: 60/breezy/mid-cloud cover

Q: Manchild
PAX: 7 – Beethoven , Big E, Linguine, Sour Mash, Bootlegger, Quick Match, Manchild

Warm-O-Rama
Track lap

Tha Thang
On track W/ vest

5 single leg raises (2 is 1)
10 push ups
15 air squats

Run 100 M, walk 100 M
Repeat

We finished ~6 laps

End with vest-off lap
Easy stretch
25 big boy sit ups

End in COT

Location: Gridlock
Date: 2023-02-23
Weather: Upper 50s, wet but not raining

Q: 49er
PAX: 11 – 49er, Muck, Oshag, Axeman, Incognito, Zebra, Count Chocula, Baby Driver, Chewbacca, Buffet, Lansbury

Warm-O-Rama
Today’s beatdown playlist by Scott Bradlee’s Postmodern Jukebox (https://postmodernjukebox.com/)

Today’s order came from Chatgpt.

Michael Phelps OYO x 30 seconds
Upper Body Stretches
-Cross body
-Behind head
Bend & hang
15x Gr”ass” Grabbers
30x SSHs IC

Tha Thang
Stations 1 and 3 were at opposite ends of the lot.

Station 1: Coupon Complex x10 x3 Rounds
W/ coupon on the ground in an upright position
-Bent over row
-Bicep curl
-Overhead press
-Set the coupon down each time

Station 2: Coupon Carry to Station 3
Carry one coupon in a different hold each round.
-Left hand farmer carry
-Right hand farmer carry
-Rifle carry
-Tricep carry

Station 3: Coupon Swings x15 x2 Rounds
15x coupon swings
15x coupon goblet squats

Station 4: Coupon Lunges
Weighted lunges back to Station 1

Completed AMRAP until 6:10 and returned the coupons.

No time for a cool-down. Moseyed to the flag.

End in COT

Location: Sherwood
Date: 2023-02-22
Weather: Nippy with a light drizzle

Q: Steve-O
PAX: 10 – Sous Vide, Lincoln Log, 49er, The Janitor, Muck, Con-Air, Hooker, Lansbury, Steve-O, Discount Double Check

Warm-O-Rama
Bend and hang, runners stretch, plank, up and down dog, deep lunge, tension toad, michael Phelps, twisty turns, etc. While name o Rama -ing and sharing the 5 core principles of f3 with our three (3) FNGs! Run a warm up lap.

Tha Thang
Dora 1, 2, 3… 1, 2!
100 merkins, 10 big boys
200 Squats, plank jacks
300 American Hammers (2=1), 10 ice skaters
Run a lap
100 merkins, 10 Side straddle hops
200 Bonnie Blairs (1=1), 10 plank jacks

End in COT

Location: Birds Nest
Date: 2023-02-20
Weather: Clear, 50

Q: Beethoven
PAX: 8 – T-Rex (DR), Mississippi (DR), Sour Mash, Linguine, Quick Match, Manchild, Bootlegger, Beethoven

Warm-O-Rama
20 SSH
10 grass grabbers
Arm circles
Light jog around football field

Tha Thang
Starting at home team goal line with coupon (murder bunnies to 10 yard line)
10 yard line -10 burpees (murder bunnies to 20 yard line)
20 yard line – 20 merkins (murder bunnies to 30 yard line)
30 yard line – 30 mountain crawlers (murder bunnies to 40)
40 yard line – 40 lbc’s (murder bunnies to 50)
50 yard line – 50 air squats (leave coupon, sprint to visitor’s 40 yard line)
40 yard line – 40 lbc’s (sprint to visitor’s 30 yard line)
30 yard line – 30 mountain crawlers (sprint to visitor’s 20)
20 yard line – 20 merkins (sprint to visitor’s 10)
10 yard line – 10 burpees (sprint to visitor’s goal line)
Take another lap around the field and start again, this time at visitor’s goal line. Once you get back to the 50 yard line. You’ll once again use your coupons and murder bunnies every 10 yards and perform exercises.

Mary: 15 flutter kicks, 15 Russian twists, 15 merkins, 10 jump squats, high knees running in place, v-ups, and writing alphabet with our toes while on our backs.

End in COT

Location: Gridlock
Date: 2023-02-20
Weather: 51 and cloudy

Q: Snowflake
PAX: 8 – Zebra, Snowflake, Oshag, Wally World, Axeman, Bettis, Radio, Sous Vide

Warm-O-Rama
Quick stretch OYO

Tha Thang
Rucked the full loop with a stop in the middle where the group split into four groups of two. The groups rotated through two cycles of step ups, overhead presses, squats, and curls. Rucked back up and finished the loop.

End in COT

Location: Gridlock
Date: 2023-02-18
Weather: 20’s

Q: Incognito
PAX: 16 – Jabberjaw, Splitter, Santa’s Little Helper, Oshag, Sous Vide, No Mas, Lincoln Log, Baby Driver, TStark, 49er, Axeman, Radio, Splash Down, Wally World, Pee Wee, Incognito

Warm-O-Rama
Warmup by flag
Then mosey to basketball court with some coupons

Tha Thang
Toe taps on the cinder block, with a coupon merkin anytime we heard the word “Thunder”

Got warmed up further with some plank sprints
Next did some back and forth partner workout with the coupons
15 Curls
15 Tricep Extension
10 Merkins on the Block – Knee to Elbow
10 Thrusters
10 Crouching Cohen Curls
10 Overhead Press
Manmakers
10 Feet on the Block – Knee to Elbow (2-is-1)
15 Chest Shaver Curls
15 Bent Over Rows
20 LBC w/Coupon
20 Raggety Anne’s (10 each side)

Gave some great coaching advise along the way

Return Coupons to football field

End in COT

Location: Sherwood
Date: 2023-02-17
Weather:

Q: The Janitor
PAX: 8 – Oshag, Jabberjaw, Steve-O, Muck, Slick Willie, The Janitor, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
We did some stretchies and some squats

Tha Thang
Rucked the big loop. Had a ruck rifle carry contest and Slick Willie was the champion. He is going to have a great day today as a prize. We received several Good Mornings from passersby to which Celeb-Q Oshag required the PAX to complete burpees.

End in COT

Location: Gridlock
Date: 2023-02-16
Weather: Not storming

Q: Zebra
PAX: 12 – The Janitor, Count Chocula, Steve-O, Axeman, Baby Driver, Bam, Oshag, Santa’s Little Helper, Sous Vide, Lansbury, 49er, Zebra

Warm-O-Rama
Arm circles
Copperhead squats
Side Straddle Hops
Abe Vigoda
Plank stretching

Tha Thang
4 supersets – 3 rounds each – 15-20 reps for each exercise
SS1:
Merkins
Overhead Press
Shoulder Taps

SS2:
Step Ups
Lunge with front raise
Freddie Mercury

SS3:
Curls
Dips
Superman

SS4:
Squats
Saturday Nights
Dead Bugs

End in COT

Location: Birds Nest
Date: 2023-02-16
Weather: 65 degrees and rain

Q: Doc Holiday
PAX: 7 – Doc Holiday, Linguine, Beethoven , Sour Mash, Quick Match, Manchild, Bootlegger

Warm-O-Rama
side straddle hops, grass grabbers, air squats, arm circles, Michael Phelps

Tha Thang
1/4 mile run
100 Merkins
1/4 mile run
90 air squats
1/4 mile run
80 Merkins
1/4 mile run
70 air squats
1/4 mile run
60 Merkins
1/4 mile run
50 air squats
1/4 mile run
40 Merkins
1/4 mile run
30 air squats
1/4 mile run
20 Merkins
1/4 mile run
10 air squats
1/2 mile run

End in COT

Location: Sherwood
Date: 2023-02-15
Weather: 57 clear and windy

Q: Sous Vide
PAX: 6 – Sous Vide, The Janitor, Showcase Showdown, Axeman, 49er, Steve-O

Warm-O-Rama
Lots and lots of dynamic stuff

Tha Thang
Started with 30 second side to side jumps with a 15 second rest x 5.
Split into two groups of three and each went to a station. Stations were med ball slams, laying on the ground bench press with 40 lb. dumbbells and dragging the prowler with 20lbs on it with a rope. We continued this until time was up. IT WAS FUN!!!!!!

End in COT

Location: Gridlock
Date: 2023-02-14
Weather: 34° and clear

Q: Lansbury
PAX: 8 – Lansbury, Snowflake, Baby Driver, Sous Vide, Wally World, Incognito, Steve-O, The Janitor

Warm-O-Rama
SSH, Dynamics, Arm Circles, Toe Taps

Tha Thang
Sting Ring – Merkins & Bear Crawls

Mosey to shelter

3 Rounds: 20 hip things + 40 LBCs

2:1 Parking Lot Light Post Run w/9 stops of: 10 Merkins, 20 Big Boy Sit-ups, 30 Squats

Overhead clap walk then backward mosey back to base.

End in COT

Location: Birds Nest
Date: 2023-02-13
Weather: 30

Q: Manchild
PAX: 6 – Manchild, Bootlegger, Quick Match, Beethoven , Linguine, Doc Holiday

Warm-O-Rama
Nope

Tha Thang
2.25 miles in kit

End in COT

Location: Gridlock
Date: 2023-02-13
Weather: 28 clear and calm

Q: Sous Vide
PAX: 3 – Sous Vide, Bettis, Lincoln Log

Warm-O-Rama
None

Tha Thang
While rucking, we each took turns carrying two 25lb dumbbells. Finished with 20 side straddle hops, 30 flutter kicks and 40 mountain climbers.

End in COT

Location: Gridlock
Date: 2023-02-11
Weather: Cold but sunny

Q: Oshag
PAX: 18 – Oshag, Santa’s Little Helper, Count Chocula, Incognito, Wally World, Radio, Axeman, Splitter, Baby Driver, 49er, Subject Matter, Lansbury, Red Cross, Buffet, Lincoln Log, Chewbacca, Sous Vide, Muck

Warm-O-Rama
Dynos and moving coupons to the basketball courts

Tha Thang
PAX Lead – for the during of a song picked by the maestro, PAX lined up in formation in groups of 3-4. The PAX at the front of the line determined the exercise and the reps, the rest of the line followed. When that set was complete, the next PAX stepped up and called out an exercise and reps. Repeato until the song ended.

Once the song ended, the PAX moseyed to the Pull-Up shelter the for the fitness test.
10 pull-ups
40 Merkins
40 Big Boy Sit ups
Run a loop (turned out to be about a mile in length)
10 pull-ups (reverse the grip from the first set)
40 Merkins
40 Big Boy Sit ups

This was our practice run. Future tests will be timed.

Welcome Red Cross and Welcome Back Count Chocula!!

End in COT

Location: Sherwood
Date: 2023-02-10
Weather: Crispy nice

Q: Steve-O
PAX: 9 – The Janitor, Bettis, Dub-K, Axeman, Oshag, Muck, Steve-O, Phantom Menace, Santa’s Little Helper

Warm-O-Rama
Al Gore’d as a couple of the PAX were dilly dallying

Tha Thang
Ruck the loop with an old school, extra heavy Coupon passed from HIM to HIM, Oshag was the Coupon Caretaker after generously donating his ruck sack to a stranger against his will. Each time the Coupon was handed off the PAX performed 3 burpees with Rucks on, the receiver of the coupon performed Superman Makers (burpees with coupon and ruck). All HIMs carried the coupon once, while the caretaker carried multiple times between each of the other HIMs turns.

End in COT

Location: Birds Nest
Date: 2023-02-09
Weather: Warm but Windy

Q: Bootlegger
PAX: 7 – Bootlegger, Manchild, Doc Holiday, Big E, Beethoven , Quick Match, Sour Mash

Warm-O-Rama
Side straddle hops
Arm circles
Grass grabbers
Runners stretch
Up dog
Down dog

Tha Thang
Set 1
Merkins/coupon chest press
(alternate by 10s for 100 reps)
200m uphill sprint
200m walk
200m uphill spring
200m walk

Set 2
Big boys/American hammers
(alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk

Set 3
Curls/coupon overhead presses
(alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk

Set 4
Coupon front jump ups/coupon side jump ups (alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk

Cooldown
200m group jog

End in COT

Location: Gridlock
Date: 2023-02-09
Weather: Breezy

Q: Splitter
PAX: 10 – Lansbury, Sous Vide, Steve-O, Phantom Menace, The Janitor, Baby Driver, JuCo, Muck, 49er, Splitter

Warm-O-Rama
Some stretching + some dynamic movement

Tha Thang
Partner up and grab a coupon.

While one partner chips away at the prescribed movement, the other partner runs 50m, does 10 of a secondary movement (ie merkins, side straddle hops, mountain climbers, or air squats), and then runs back.

• 200 Kettlebell Swings
• 175 Curls
• 150 Overhead Press
• 125 Big Boy Sit-ups

Circle up and close out with 25 burpees.

End in COT

Location: Sherwood
Date: 2023-02-08
Weather: Cool crisp mid 40s

Q: Wally World
PAX: 5 – Wally World, 49er, Lansbury, Bootlegger, Sous Vide

Warm-O-Rama
OYO stretching

Tha Thang
Ran for 3 minutes, then did 5 burpees 10 mericans 15 squats and 20 side straddle hops. Repeated this until time was up.

End in COT

Location: Gridlock
Date: 2023-02-07
Weather: 42°F with a chance of fitness

Q: Splitter
PAX: 9 – Incognito, Baby Driver, Muck, Sous Vide, Steve-O, The Janitor, Sparrow, Snowflake, Lincoln Log

Warm-O-Rama
We stretched

Tha Thang
5 rounds of:
• 24 Air Squats
• 24 Merkins
• 24 Lunges
• 400m run

Rest 5 mins and grab a coupon

21-15-9
Thrusters
Block over burpees

End in COT

Location: Birds Nest
Date: 2023-02-02
Weather:

Q: Manchild
PAX: 7 – Quick Match, Linguine, Sour Mash, Bootlegger, Big E, Beethoven , Doc Holiday

Warm-O-Rama
Nah

Tha Thang
Wearing ruck on the track

Walk 200 M
Air squats in cadence, each PAX does 9 goblet squat reps holding coupon until everyone has gone

Walk 200 M
We did variations of ab workouts while each PAX completed the designated coupon workout. I.e.- 20 skull crushers during flutter kicks, 20 KBS during bike, 20 curls during plank hold… etc

We made it 5 laps. The walking was designed to be the rest.

End in COT

Location: Birds Nest
Date: 2023-02-06
Weather: 29 but felt like 79

Q: Quick Match
PAX: 6 – Beethoven , Linguine, Quick Match, Manchild, Bootlegger, Doc Holiday

Warm-O-Rama
A little OYO

Tha Thang
Partnered up and then each pair split up with a PAX on opposite sidelines of the football field. Starting at the goal line and working out to the 50, each yard line determined the amount of reps per exercise, every 10 yards switched sidelines, murder bunnies every 5 yards:

5- man makers

10-(sprint to opposite sideline) I am not worthy

15-burpees

20-(back peddle to opposite sideline) merkins on coupon

25-big boys

30- (side shuffle to opposite sideline) lunges

35- plank pull thru

40-(side shuffle to opposite sideline) coupon curls

45-side straddle hops

50-(sprint to opposite sideline) squats

Rest for 30 seconds then do it all back to the goal line for the score.

End in COT

Location: Gridlock
Date: 2023-02-06
Weather: “Clear a crystal, sharp as a knife.” Billy Joel

Q: Muck
PAX: 4 – Sous Vide, Axeman, Snowflake, Muck

Warm-O-Rama
Zilch, zip, nada

Tha Thang
Timed ruck…

3:30 Ruck, 1:30 PT AMRAP

Exercises:
– Curls
– Overhead press
– Ruck swings
– Squats
– American Hammers
– Mercans
– Bench press
– Lunge steps

Unorthodox path, due to watch reader error. 🙂

End in COT

Location: Sherwood
Date: 2023-02-03
Weather: Cold and clear

Q: Dub-K
PAX: 6 – Wally World, Snowflake, Jello Shot, Muck, Bettis, Steve-O

Warm-O-Rama
Start Rucking

Tha Thang
Ruck toward the short loop
50 step ups
Ruck
10 air squats

2 rounds
Ruck
Lunge
Ruck
Lunge
Ruck backwards
Lunge backwards
Ruck backwards
Ruck

End in COT

Location: Gridlock
Date: 2023-02-04
Weather: Crisp, clear 17 degrees (feels like 9)

Q: Radio
PAX: 12 – Dub-K, Wally World, The Janitor, Bettis, Jello Shot, Sous Vide, Muck, Axeman, Hertz, Lansbury, 49er, Radio

Warm-O-Rama
Michael Phelps and overhead arm stretches;
Dynamic stretches – butt kickers, pigeon pulls, walking knee hugs, high knees & Frankensteins;
Static stretches (in cadence) – imperial walkers (10), grass grabbers (12), and SSH (15). We did 5 burpees for one late arrival and 10 more for another late arrival, but we were just celebrating their presence—it was not punishment!

Tha Thang
We moseyed to every shelter to do either approximately 100, 200, or 300 combined reps as a group (meaning we individually completed around 10, 20 or 30 reps of an arm exercise, a leg exercise and an abdominal exercise. As we moseyed from one shelter to another we tossed a football. Any drop led to everyone doing 3 burpees (which we did multiple times—looked like UK receivers of old). The mosey covered 2 miles total, then back at our home station we did tire flips (3 reps at a time) and prowler pushes for about 10 yds as fast as you could go back and forth. As we say in the education world—We went “bell to bell” with activity so that no one noticed the cold temperatures.

We wrapped up by emphasizing the importance of leaving no doubt about your faith. Let it show up everywhere you go just like we covered every corner (shelter) of the park—F3 everywhere. And, do not have indecision or go back and forth with your faith like we did with the tire flips and prowler push.

We were glad to have @Wingman working out with us (DR from the Ft. Thomas AO in northern KY).

End in COT

Location: Gridlock
Date: 2023-02-02
Weather: Upper 20’s and Clear

Q: Incognito
PAX: 7 – Incognito, Baby Driver, Steve-O, Muck, Sous Vide, Spam, Phantom Menace

Warm-O-Rama
A few stretches

Tha Thang
Started up in the middle of the top level of the parking lot

BLIMPS
10 Burpees
15 Lunges
20 Iron Squat IC
25 Merkins
30 Plank Jacks
35 Squats

Moseyed around the parking lot doing this 5 times

Did one final set of alternate BLIMPS with Coupons
10 Bicep Curls
15 Louganis (BBS with Coupon held above head)
20 In-between your leg coupon swings (some call these kettlebell swings)
25 Murder Bunnies
30 Presses over your head
35 Squats with Coupon

End in COT

Location: Gridlock
Date: 2023-02-01
Weather: Frigid

Q: The Janitor
PAX: 5 – Steve-O, 49er, Spam, Sous Vide, The Janitor

Warm-O-Rama
Nope

Tha Thang
Rucked the wood and did some various workouts along the way. We frucked for a little while to get some back muscle.

End in COT

Location: Birds Nest
Date: 2023-01-30
Weather: 45

Q: Sour Mash
PAX: 5 – Sour Mash, Linguine, Quick Match, Bootlegger, Doc Holiday

Warm-O-Rama
400 meter jog, Michael Phelps, arm circles front and back, deep squats

Tha Thang
40 seconds on 20 seconds rest for 6 rounds of 5 exercises.

1. Coupon swings
2. Hand release Merkins on coupon
3. Coupon goblet squats
4. Coupon overhead holds
5. Coupon curls

1/2 mile jog for cool down.

End in COT

Location: Gridlock
Date: 2023-01-31
Weather: 31 and breezy/rainy/sleety/icy

Q: Sous Vide
PAX: 5 – Sous Vide, Baby Driver, Steve-O, Snowflake, Incognito

Warm-O-Rama
Basic dynamics.

Tha Thang
Four stations at 8 minutes each of medicine ball slams, prowler, tire and jump rope.

End in COT

Location: Gridlock
Date: 2023-01-29
Weather: Cloudy and 45°F

Q: Splitter
PAX: 3 – Wiki, Wally World, Splitter

Warm-O-Rama
Self led

Tha Thang
Mosey to transformer and grab a coupon.

Complete each workout as fast as possible. The goal is to go for high intensity with rests between workouts.

21-15-9
Thrusters
Block over Burpees

21-15-9
Ground-to-Overhead
Front rack lunges

Coupons up, mosey to pull-up shelter

50 Knees to elbow (hanging from rafter)
Everytime you drop, do 5 burpees or 15 squats

3 rounds:
40 squats
20 Merkins

End in COT

Location: Sherwood
Date: 2023-01-27
Weather: 28

Q: Bootlegger
PAX: 7 – Bootlegger, Steve-O, Bettis, Muck, Oshag, Phantom Menace, Santa’s Little Helper

Warm-O-Rama
None

Tha Thang
Pax rucked two miles and stopped three times for exercises. Santa’s Little Helper and Phantom Menace rucked ten miles.

Stop 1
-15 weighted merkins
-30 Bonnie Blairs
-45 curls

Stop 2
-15 weighted merkins
-30 overhead press
-45 squats

Stop 3
-15 weighted merkins
-30 tricep extensions
-200 meter build-up sprint

End in COT

Location: Birds Nest
Date: 2023-01-26
Weather: Spitting snow

Q: Doc Holiday,Beethoven
PAX: 7 – Doc Holiday, Manchild, Big E, Linguine, Bootlegger, Sour Mash, Beethoven

Warm-O-Rama
Arm circles
Walk out to plank
Air Squats

Tha Thang
Deck of cards
All exercises with ruck or plate carrier
Spades – Merkins
Club – Bent Rows
Hearts – Squats
Diamonds – Monkey Humpers

Double the number reps for the number on the card
Ace and face cards for 20 reps
Jokers for a 1/4 mile mosey

End in COT

Location: Gridlock
Date: 2023-01-26
Weather: Spring is not far away… pitchers and catchers report to Spring Training on February 14th. 🙂

Q: Muck
PAX: 10 – Sous Vide, Wally World, Axeman, Wood rider (DR), 49er, Bettis, Lansbury, Fogell, Dub-K, Muck

Warm-O-Rama
– Michael Phelps
– Tricep pull (switch)
– Arm across (switch)
– THE Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass grabbers (10, IC)

Tha Thang
Diego meets 76er –
After warm-up, mosey to transformer coupons, then partner up.

One partner begins the collective exercise while another partner runs the 76er (7 reps at six stations). Handoff the count upon return.

Round #1
Collective exercise: 100 Mercans
76er exercise: Plank Jacks

Round #2
Collective exercise: 150 Overhead Presses
76er exercise: Side straddle hops

Round #3
Collective exercise: 200 Curls
76er exercise: Bobby Hurleys

Round #4
Collective exercise: 250 Bentover Rows (switched to Bench Press)
76er exercise: Squats

Round #5
Collective exercise: 200 Squats w/ Block
76er exercise: Flutter kicks

Mosey back to the flag for two minutes of Mary:
Alphabets (like Box Cutters, only spell the Alphabet)

End in COT

Location: Sherwood
Date: 2023-01-25
Weather: Kentucky in Late January

Q: Steve-O
PAX: 4 – Wood rider (DR), Bettis, Wally World, Steve-O

Warm-O-Rama
OYO lower bossy concentrated stretching.

Tha Thang
Fast pace mosey outer loop
Multiple Leg Stretches
Plyometrics:
Bonnie Blairs
Smurf Jacks
Ice Skaters
TNT Toads
Repeat until Time
Steve-O will not be giving blood on a day the day before a Q ever again.

End in COT

Location: Gridlock
Date: 2023-01-21
Weather: Cold – typical KY January

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Dub-K, Wally World, Elle Woods, Incognito, Axeman, Muck, Baby Driver, Sous Vide, Splitter

Warm-O-Rama
Arm stretches during COR, Core Principles, and disclaimer
Dynos
Mosey to football field to retrieve coupons

Tha Thang
Near – Scoreboard Hill
Top – 10 T-Jacks
Run or Hop to get up the hill
Crawl Bear to come down the hill
Bottom – Curls, Chest Press, Catalinas
All PAX worked in pairs.

Far – Together, the PAX ran to the bridge at the bottom of the trail
Various exercises, mostly leg related, at the bridge and then PAX were challenged to ‘win’ the run back to the Near location.

The Winner got to pick the music for the next round but places 1 and 2 were also rewarded with a PVC tube filled with water for the next trip to Far.

Repeato

Burpees were included for various punishments/rewards

A ‘Good Morning’ rule was established – getting a ‘Good morning’ from any passerby meant the group had to complete 5 Burpees.

End in COT

Location: Birds Nest
Date: 2023-01-16
Weather: 34 and snowing

Q: Bootlegger
PAX: 3 – Bootlegger, Beethoven , Manchild

Warm-O-Rama
Walk to track

Tha Thang
Eight rounds (as fast as possible):

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

End in COT

Location: Gridlock
Date: 2023-01-19
Weather: Rainy but not rainy enough for Oshag to not complain about going to the shelter

Q: Steve-O
PAX: 6 – Steve-O, Muck, Sous Vide, Axeman, The Janitor, Oshag

Warm-O-Rama
Mosey to shelter, side straddle hops, prolonged, single grass grabber, Muck’s runner stretch, bend and hang, michael Phelps, arm circles and so on, individual as needed from there

Tha Thang
10 walk outs
10 merkins
10 squats
10 hip rock n raise
10 lunges 1 is 1
5 burpees
Extracurricular: either lap, bear crawl, wall sit, or crab walk.
Repeat until 6:15.
PAX allowed to suggest similar exercise / movement to serve as a substitute in later rounds for any of the above exercises.

End in COT

Location: Sherwood
Date: 2023-01-20
Weather: Crispy

Q: The Janitor
PAX: 6 – Oshag, Steve-O, Dub-K, Sous Vide, Wally World, The Janitor

Warm-O-Rama
We did not warm up

Tha Thang
Sherwood Tug O War Heroes Vs. Villains edition.

We split into teams and played tug o war, one group moseying while the other rucked. Completed 3 rounds, did some breathing exercises, and then mumble rucked off-road to the kentucky coffee tree in honor of Gepetto.

Villains took the championship 2-1 over the heroes

End in COT

Location: Birds Nest
Date: 2023-01-19
Weather: 54 and raining

Q: Quick Match
PAX: 8 – Bootlegger, Doc Holiday, Big E, Linguine, Sour Mash, Beethoven , Manchild, Quick Match

Warm-O-Rama
OYO

Tha Thang
PAX counted off from 1 to 8.

PAX started rucking as a group with their ruck’s, along with two PAX carrying 50 pound sand bags. After approximately 1/4 mile, PAX #1 dropped and did 10 Merkins while the rest of the PAX continued to ruck. PAX #1 had to run to catch up to the rest of the PAX and then PAX #2 dropped and did the same thing. This continued until all 8 PAX had completed 10 Merkins.

After another 1/4 mile PAX#1 stopped and completed 15 air squats and ran to catch back up to the other PAX. This continued until all 8 PAX had completed 15 air squats.

After another 1/4 mile, PAX #1 stopped and completed 20 side straddle hops then ran to catch back up to the rest of the PAX. Once again this continued until all 8 PAX had completed 20 SSH’s.

Toward the end of the next 1/4 mile, all PAX stopped and did 10 burpees as a group.

The 50 pound sand bags were switched between all PAX throughout the ruck.

Mother Nature did us a solid and stopped the rain just in time for the COT.

End in COT

Location: Sherwood
Date: 2023-01-18
Weather: 37 clear and calm

Q: Sous Vide
PAX: 5 – Sous Vide, 49er, The Janitor, Wally World, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
10 reps of jump rope. 30 seconds on and 30 seconds rest. 10 minutes.
In a relay fashion, we took turns pushing a Prowler for 30 yards and fast as we could. 10 minutes.
Again I’m relay fashion, flipped the tire for ten minutes.
Finished with 40 LBC’s.

End in COT

Location: Gridlock
Date: 2023-01-17
Weather: 50 and light rain

Q: Bootlegger
PAX: 7 – Bootlegger, Incognito, Sous Vide, Muck, Wally World, Steve-O, 49er

Warm-O-Rama
Side straddle hops
Grass grabbers
Runner’s stretch
Arm circles
Michael Phelps

Tha Thang
Pax ran four corners in the parking lot and did an exercise at each corner. Pax counted down from 10.

10 burpees
Run
10 big boys
Run
10 coupon thrusters
Run
10 merkins (four count/two is one)
Run

Pax continued with 9,8,7, etc exercises per round until they reached zero.

Pax finished with a three minute plank courtesy of Steve-O.

End in COT

Location: Gridlock
Date: 2023-01-16
Weather: About 30 – clear

Q: Incognito
PAX: 5 – Incognito, Oshag, Muck, Splash Down, Wally World

Warm-O-Rama
5 slow and pretty squats
Rick the full loop and up to the shelter

Tha Thang
1 minute step-ups
25 Merkins
Flutter Kicks IC
LBC IC
1 minute chest press

End in COT

Location: Sherwood
Date: 2023-01-13
Weather: Chilly

Q: Steve-O
PAX: 3 – Muck, Phantom Menace, Steve-O

Warm-O-Rama
Nada

Tha Thang
Mumble ruckery, ended with a plank, 30 squats and 20 merkins

End in COT

Location: Gridlock
Date: 2023-01-14
Weather: 30 and cloudy

Q: Sous Vide
PAX: 14 – Sous Vide, Oshag, Radio, Hertz, Elle Woods, Buffet, Muck, The Janitor, Incognito, Axeman, Splitter, Wally World, Dub-K, Chewbacca

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
Ran to basketball courts with partner and did 20 burpees. Ran to football field and did 20 overhead presses. Ran to big hill and did 20 over/unders with partner. Tan back to football field and did farmer’s carry to the bottom of the hill while partner did side straddle hops. Ran back to parking lot and did 60 tire flips as a team. Ran one loop of parking lot back to baseball entrance and did 20 box jumps. Ran back to flag and did 20 ssh’s, 20 squat jumps, 20 plank jacks.

End in COT

Location: Birds Nest
Date: 2023-01-12
Weather: A nice 55 with a little drizzle

Q: Quick Match
PAX: 7 – Bootlegger, Big E, Linguine, Beethoven , Sour Mash, Quick Match, Manchild

Warm-O-Rama
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes

Tha Thang
“Card’s Run and Repeat”

5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)

10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat

15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished

As a group if there is time

20-Burpees

Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)

Mary- Call Out

AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complaints.

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

End in COT

Location: Gridlock
Date: 2023-01-12
Weather: 55 and clear

Q: Splitter
PAX: 11 – Muck, Zebra, 49er, The Janitor, Oshag, Phantom Menace, Santa’s Little Helper, Splash Down, Slick Willie, Steve-O, Splitter

Warm-O-Rama
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes

Tha Thang
“Card’s Run and Repeat”

5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)

10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat

15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished

As a group if there is time

20-Burpees

Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)

Mary- Call Out

AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complaints.

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

End in COT

Location: Sherwood
Date: 2023-01-11
Weather: Cool crisp 40ish

Q: Wally World
PAX: 5 – Wally World, Steve-O, The Janitor, 49er, Sous Vide

Warm-O-Rama
OYO stretching

Tha Thang
Partnered up and ran or rucked around the stadium. PAX started at the corner, and one PAX rucked around the stadium while the other ran in the opposite direction. When PAX met, complete 5 burpees 10 mericans and 15 squats. PAX would switch who rucked and who ran. PAX would continue in the same direction they came from until meeting again to complete 5-10-15. Finished with cooldown stretching.

End in COT

Location: Birds Nest
Date: 2023-01-09
Weather: 36 degrees cloudy

Q: Doc Holiday
PAX: 7 – Manchild, Doc Holiday, Quick Match, Bootlegger, Sour Mash, Linguine, Beethoven

Warm-O-Rama
Arm circles, Michael Phelps, Air Squats, Reverse Lunges, Grass Grabbers

Tha Thang
While one ran around the parking lot each picked a station and did as many reps as possible. Merkins, Goblet Squats w/ DB, Bent Rows w/ Coupon, KB Swings, Sandbag Over Shoulder, Man Makers. Got 4 rounds. Finished with each picking an abdominal exercise with a cash out of another run around the parking lot.

End in COT