Location: Gridlock
Date: 2023-01-10
Weather: Nice
Q: The Janitor
PAX: 13 – Steve-O, Muck, Oshag, Sous Vide, Splash Down, Incognito, 49er, Sparrow, Snowflake, Splitter, The Janitor, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Mosey and yoga
Tha Thang
Pax played f3 frogger across basketball courts. We did a variety of exercises and methods of travel. Rep counts were give, but up to individual PAX how to split it up over the journey across the basketball courts.
End in COT
Location: Gridlock
Date: 2023-01-09
Weather: 35 and clear
Q: Lincoln Log
PAX: 7 – Lansbury, Lincoln Log, Wally World, Snowflake, Sous Vide, Muck, Weird Science
Warm-O-Rama
20 SSH – IC
12 Copperhead Squats
12 Grass Grabbers
Tha Thang
*All rucks at sub-jogging pace
Ruck to lot above tennis courts, down the steps, around the lower courts and back up to the lot.
5 Merkins – OYO
10 Squats – OYO
15 Flutter Kicks – IC (substitute for this each round)
Ruck down to middle lot and repeat with Am Hams.
Ruck down and around tennis courts and back up. Repeat with Sideways Sous Vide Scissor Swings.
Ruck an Infinity Loop around the upper courts. Repeat with actual Scissor Kicks.
Ruck down to lower tennis courts and figure 8 between each court from one end to the other. If you touch green paint, do 1 burpee. (No burpees were done 🙁 )
Ruck back to Startex. Lansbury Ruck up to the top of the lot and return to Startex.
5 Merkins – IC
Leg stretches.
End in COT
Location: Gridlock
Date: 2023-01-07
Weather: Low 30’s and Clear
Q: Incognito
PAX: 12 – Splitter, Lincoln Log, Lansbury, Muck, 49er, Axeman, Sous Vide, The Janitor, Slick Willie, Dub-K, Oshag, Incognito
Warm-O-Rama
SSH IC
Moseyed to the alternate pullup shelter stopping along the way for various warmups, including finkle swings
Tha Thang
Leg & Back day at the alternate shelter
Squats with Calf Raise
Step-back lunge
Standard Pullup
Balanced Lunges (foot on bench)
Super Skaters
Close grip overhend pullup
90 second wall squat
Lunge Press
Reverse Grip Chin-up
Three-way Lunge
Single-leg Deadlift Squats
Corn Cobs
Toe Roll Lunge
Single-leg Wall Sit
Switch Grip Pullups
Table Calf Raises
Screamer Lunges
Side-to-Side Pullups
Warrior 3 to crunch
Air Squat
Freestyle Pullups
Mosey back to flag
Balance Bicycle Crunch IC
Freddy Mercurys IC
End in COT
Location: Gridlock
Date: 2023-01-05
Weather: Low 30’s- Refreshing
Q: Axeman
PAX: 10 – LeBron, Sous Vide, Muck, Steve-O, The Janitor, Wally World, 49er, Bam, Incognito, Axeman
Warm-O-Rama
SSH’s (IC)
Frankensteins
Butt-kickers
Quad-pulls
Hanging Hamstring Stretches
High Knees
Tha Thang
Pax began in corner of lot by flag and performed an exercise then moseyed to the other bottom corner of the lot and performed same exercise but added 7 reps. We moseyed up the hill to the next corner and across stopping at each corner adding 7 reps each time. We waited for the 6 each time and did 4×4’s (burpees with 4 mercans and 4 mountain climbers) while waiting. Exercises and beginning reps were as follows:
Mercans- 14 reps
Squats- 14
Flutter Kicks- 14
SSH’s- 14
Tricep Dips on Curb- 7
Lunges- 14
LBC’s- 14
T-Claps- 14
We ended near the flag for COT.
End in COT
Location: Sherwood
Date: 2023-01-04
Weather: Raining cats and….bricks?
Q: The Janitor
PAX: 5 – Steve-O, 49er, Sous Vide, Muck, The Janitor
Warm-O-Rama
LOL
Tha Thang
Blocktober? No, it’s Brickanuary
Dora 1-2-3 BRICK EDITION
100 merkins
200 side straddles
300 big boys
Partner moseyed with brick doing various exercises changing at every 100 rep milestone
11’s BRICK EDITION
Arm circles with brick
Baby makers (man maker but with a brick instead)
Ended with 2 Mary exercises. I’ll never be as good as Wally World with time planning.
Cardboard (DR) joined us as well.
End in COT
Location: Gridlock
Date: 2023-01-03
Weather: Rainy but pretty warm
Q: Wally World
PAX: 9 – Wally World, Sous Vide, Bettis, Fogell, Oshag, Santa’s Little Helper, Steve-O, The Janitor, 49er
Warm-O-Rama
OYO stretching
Tha Thang
Deck of death
Spades – chest press with coupon
Clubs – curls with coupon
Diamonds – LBCs
Hearts – squats with coupon
All face cards were 20 reps instead of 10. All jokers were 15 burpees.
End in COT
Location: Gridlock
Date: 2023-01-02
Weather: Awesome for Jan 2
Q: Oshag
PAX: 10 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Sous Vide, Zebra, Snowflake, Muck, Axeman, Incognito
Warm-O-Rama
Michael Phelps, Grass Grabbers, Dynos
Tha Thang
PAX dropped their rucks and then walked about 30 yards, one PAX would run to a designated spot whilst the others exercised, the runner would run past the group tagging another to start running and then proceed to retrieve his ruck. This rotation continued until all rucks were retrieved.
PAX exercises – Burpees, T-Jacks and Incline Merkins, Wall Sit while doing overhead claps.
Completed 3 rounds with a little rucking in between.
End in COT
Location: Gridlock
Date: 2022-12-31
Weather: Drizzle fo shizzle, but then nothing but “Clouds in My Coffee”
Q: Chewbacca
PAX: 12 – Steve-O, 49er, Incognito, Radio, Axeman, Oshag, Santa’s Little Helper, Sous Vide, The Janitor, Splitter, Buffet, Chewbacca
Warm-O-Rama
Got started with assorted Arm Exercises and then Dynos such as Frankensteins, Butt Kickers and High Knees
Tha Thang
Mosey to Tennis Courts
Pax lined up and moved across 6 courts, doing a different exercise for each – spelling out B (burpees), E (empire walkers), N (no surrenders), G (good morning abbeys), A (alligator merkins), L (lunge walks), S (squat jumps)…then repeato back to starting line.
Mosey to Football Field for “Nickel Package”
Partner up for 5 turns each of coupon exercises and run down/up short hill while partner does
B – Big Bicep Curls
U – Upright Rows
F – 2×2 for two “Fs”: burpee, 2 merkins, 2 mtn climbers
E- Elf on the Shelf
T – T-merkins
Gorilla Complex
8 curls, 8 high lifts, 8 overhead press, 8 tris, 8 merkins, run down/up hill
Pax was so fast we did it twice! (adding in a Bernie version)
Then we had fun…
Pax played Ultimate Football with rotating call outs of fumble exercises for approx 4, 5 min qtrs
End in COT
Location: Sherwood
Date: 2022-12-30
Weather: We certainly weren’t complaining
Q: Steve-O
PAX: 3 – Zebra, Phantom Menace, Steve-O
Warm-O-Rama
None
Tha Thang
Marched the loop, 4x 20 merkins with ruck and 4x 20 squats with ruck. Finished with a few Mary exercises and called er a day
End in COT
Location: Birds Nest
Date: 2022-12-29
Weather: 40s
Q: Bootlegger
PAX: 5 – Bootlegger, Doc Holiday, Sour Mash, Manchild, Quick Match
Warm-O-Rama
Arm stretches
Grass grabbers
Runners stretch
Up/down dog
Side straddle hops
Tha Thang
Two man teams who alternated between reps of below exercises in parking lot while other pax ran up the grass hill (100m). At the top of the hill, pax did 5 coupon thrusters and ran back to teammate.
Parking lot reps:
Round 1 as a team-200 merkins and 100 coupon curls
Round 2 as a team-200 coupon swings and 100 tricep extensions.
Round 3 as a team-200 overhead presses and 100 big boy sit-ups.
After each round, all pax completed one lap jog around parking lot (300m)
End in COT
Location: Gridlock
Date: 2022-12-29
Weather: Clear, calm and 43 degrees
Q: 49er
PAX: 8 – 49er, Oshag, Santa’s Little Helper, Bam, Slick Willie, Incognito, The Janitor, Sous Vide
Warm-O-Rama
SSHs IC x20
Grass Grabbers IC x12
Abe Vigodas IC x15
Walking dynos across and back
Mosey to the lower tennis courts
Tha Thang
This exercise courtesy of Manhole and F3 Atlanta
Start with 20 Big Boy Situps at the 1st sideline.
Run 2 court widths and Burpee.
Run 2 courts (to the 4th court far side line) and do 1 Merkin.
Run 2 courts back, burpee, and continue to the start.
Subtract a BBS and add a Merkin after each round so the reps always equal 21.
20/1, 19/2, 18/3 … 2/19, and finish with 1/20.
Not everyone finished (including YHC), we pushed right up to 6:15 and then moseyed back to the flag.
End in COT
Location: Sherwood
Date: 2022-12-28
Weather: 28 clear and brisk!!
Q: Sous Vide
PAX: 4 – Sous Vide, Snowflake, Wally World, Steve-O
Warm-O-Rama
Good ole fashioned dynamic warmup
Tha Thang
Moseyed over to the baseball stadium and sprinted 200yds uphill. Then at the top did 5 burpees, 10 mercans, 15 squats. Walked back down the hill to the start line. Then sprinted 150yds with exercises. Then did 2 100yds and 2 50yd sprints. Walked back to parking lot and did several exercises.
End in COT
Location: Gridlock
Date: 2022-12-27
Weather: Cold, but pleasant
Q: Oshag
PAX: 5 – Oshag, Santa’s Little Helper, Sous Vide, Radio, Axeman
Warm-O-Rama
Not much, best to just get started on cold days. Mosey to football field to grab a coupon.
Tha Thang
Hills – get to the top by varied methods, crawl-bear back down, 10 curls, run to the bridge and return – repeato until time ran out. Here’s what is looked like:
1. Up – Army Crawl, Down – crawl-bear, 10 curls, run
2. Up – Hops (kept them small to minimize slipping), Down – crawl-bear, 10 curls, run
3. Up – run part way, complete a box shuffle x 2, Down – crawl-bear, 10 curls, run
4. Up – Rifle Carry, Down – crawl-bear w/coupon, 10 curls, run
5. Up – Murder Bunnies, Down – crawl-bear w/coupons, 10 curls, run
Respectable group of HIMs completing a respectable beatdown.
End in COT
Location: Birds Nest
Date: 2022-12-26
Weather: Cold but not as cold as it has been
Q: Doc Holiday
PAX: 3 – Doc Holiday, Quick Match, Bootlegger
Warm-O-Rama
Arm Circles, Michael Phelps, Air Squats, Reverse Lunges, Chinese Pushups
Tha Thang
Roll the dice
End in COT
Location: Gridlock
Date: 2022-12-24
Weather: Clear 0° plus wind-chill
Q: Lansbury
PAX: 8 – Lansbury, Wally World, Lincoln Log, Jello Shot, Muck, Hertz, Incognito, Zebra
Warm-O-Rama
Rucks and sandbags on and move to bleachers.
Tha Thang
At football field, loaded 120#, 60#, and 50# sandbag onto Santa’s broken sleigh. (modified pallet).
HIMs rucked by LCA on path around and back to football field bleachers. Extra sandbag in tow. HIMs brought sleigh back, loaded up sandbags, and returned to base. HIMs did 3 minutes of Mary, including snow angels IC.
End in COT
Location: Gridlock
Date: 2022-12-26
Weather: It was so cold, Santa’s Little Helper told Santa, “Get it yourself!” 🙂
Q: Muck
PAX: 5 – Oshag, Sous Vide, Radio, Muck, Santa’s Little Helper
Warm-O-Rama
Too cold for a warm up.
Tha Thang
2.4 mile mumbleruck
7 stations of 20 squats, 20 mercans.
End in COT
Location: Sherwood
Date: 2022-12-23
Weather: -4
Q: Bootlegger
PAX: 4 – Bootlegger, Wally World, Lansbury, Lincoln Log
Warm-O-Rama
NA
Tha Thang
Pax rucked around Sherwood and Kroger Stadium. Several merkin and squat stops were made to keep warm.
End in COT
Location: Sherwood
Date: 2022-12-21
Weather: Cold
Q: Wally World
PAX: 5 – Sous Vide, Wally World, Buffet, Chewbacca, Steve-O
Warm-O-Rama
Stretching
Tha Thang
Split into two groups. 1 group rucked around the stadium while the other ran in the same direction to catch them. When the running group caught up, everyone did 5 burpees, 10 good mornings & 15 LBCs.
End in COT
Location: Gridlock
Date: 2022-12-20
Weather:
Q: Zebra
PAX: 14 – Sparrow, Fogell, Lincoln Log, Sous Vide, Chewbacca, Buffet, The Janitor, Steve-O, Muck, Snowflake, Wally World, Incognito, 49er, Zebra
Warm-O-Rama
Michael Phelps, arm circles
Hip stretches
Side straddle hops
Tha Thang
Mosey to the coupons and paired up to work in teams.
5 minute Amrap:
12 squats, 10 merkins, 8 lunges, 6 overhead press
– Mosey the large loop
5 minute Amrap
– 2 lap mosey
5 minute Amrap
– 3 lap mosey
5 minutes stretching finisher
End in COT
Location: Birds Nest
Date: 2022-12-19
Weather: When it’s below 20 who cares
Q: Quick Match
PAX: 4 – Quick Match, Bootlegger, Doc Holiday, Manchild
Warm-O-Rama
OYO, plus arm circles, deep squats, and motivation with countdown jumping jacks.
Tha Thang
Station 1- jump rope (2min)
Station 2- Merkins (2 min)
Station 3- squats (2 min)
30 second rest +/-
Station 4- side straddle hops (2min)
Station 5- mountain climbers (2 min)
Station 6- speed skaters (2 min)
30 second rest +/-
Station 7- high knees (2 min)
Station 8- vertical leg crunches (2 min)
Station 9- sumo squats (2 min)
30 second rest +/-
Station 10- squat jumps (2 min)
Station 11- Bonnie Blair’s (2 min)
Station 12- Superman’s (2 min)
30 second rest +/-
Station 13- Burpees (2 min)
Station 14- forearm walk up planks (2 min)
Station 15- triceps merkins (2 min)
Perfect time for COT.
End in COT
Location: Gridlock
Date: 2022-12-19
Weather: 20 degrees +- | calm and clear
Q: Incognito
PAX: 6 – Incognito, Muck, Zebra, Sous Vide, Snowflake, Steve-O
Warm-O-Rama
A few stretches
Tha Thang
Rucked to tennis courts
Did some squats, lunges, and merkins
Rucked around and back to the tennis courts
Did OHP, rifle carries, and curls
Rucked to shelter
Did 100 stepups
Rucked back to flag
Did some Merkins and 1 squat
End in COT
Location: Gridlock
Date: 2022-12-17
Weather: Q. What did the explorer at the North Pole say when he was caught out in a blizzard? A: This is snow laughing matter. 😉
Q: Muck
PAX: 19 – The Janitor, Sous Vide, 49er, Elle Woods, Sparrow, Chewbacca, Splitter, Axeman, Radio, Slick Willie, Incognito, Bettis, Buffet, Zebra, Lansbury, Count Chocula, Hertz, Bam, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Arm pulls behind head (switch)
– Grass grabbers (15, IC)
– Copperhead Squats (10, IC)
Tha Thang
Mosey to the dumpster to enter into “The Workshop”.
Taking the nine letters in C-H-R-I-S-T-M-A-S (thanks 49er), the pax were divided in groups of two at nine stations (one lone pax <sniff, sniff>). Each station had two rounds of AMRAP exercises for 1:30, with a :20 rotation in-between. Meanwhile, the group leaving “S” would do an inside loop mosey back to “C”.
Round 1, Round 2
C- Cross crunches, Curls
H- Hillbillies, Hammers
R- Run In Place (High Knees), Raggedy Ann’s
I- Inch Worms, Ice Skaters
S- Side to Side Jump Squats, Side Straddle Hops
T- Forward Lunge w/ a Twist, Reverse Lunge w/ a Twist
M- Mountain Climbers, Monkey Humpers
A- Alphabets, Big Arm Circles
S- Squats w/ coupon, Overhead PreSS
Once two rounds of “The Workshop” was completed, we did a pax choice “12 Days of Christmas” (skipping Day 11 for time).
Mosey back to the flag.
“And I heard him exclaim as he drove out of sight… Happy Christmas to all, and to all a good night!”
Check out my playlist on Amazon Music: F3 Christmas Mix
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gzvzS3QGPOrHSEtOmEUSzs8uy
End in COT
Location: Sherwood
Date: 2022-12-16
Weather: cold
Q: Oshag
PAX: 5 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Muck
Warm-O-Rama
None, it was cold.
Tha Thang
We rucked and round-robined some exercises with the few minutes left at the end.
End in COT
Location: Gridlock
Date: 2022-12-15
Weather: Chilly, but good
Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Muck, The Janitor, Wally World, Sous Vide
Warm-O-Rama
Dynos & Mosey to Basketball Court
Tha Thang
Series of Celebrations with T-Jacks, Mountain Climbers, A-Skips incorporated. Threw in some defensive slides every so often for good measure.
End in COT
Location: Birds Nest
Date: 2022-12-15
Weather: Clear and 45
Q: Bootlegger
PAX: 4 – Bootlegger, Manchild, Sour Mash, Doc Holiday
Warm-O-Rama
OYO
Tha Thang
Two-man teams and eight rounds. While one pax ran a lap around the track (400m), the other pax did a round of work and then they switched. So each pax ran 2 miles and did eight rounds of work.
Round 1
40 coupon curls and hold last curl in the up position until teammate finished the lap.
Round 2
35 coupon swings and hold the last swing in up position until teammate finished the lap.
Round 3
30 merkins and hold the plank position until teammate finished the lap.
Round 4
25 big boy sit-ups and hold feet 6in off ground until teammate finished the lap.
Round 5
20 overhead coupon presses and hold coupon overhead until teammate finished the lap.
Round 6
15 coupon thrusters and hold Al Gore until teammate finished the lap.
Round 7
10 man-makers and hold plank until teammate finished the lap.
Round 8
Burpees until teammate finished the lap.
End in COT
Location: Gridlock
Date: 2022-12-13
Weather: Chilly
Q: Splitter
PAX: 8 – Splitter, Wally World, Sous Vide, Fogell, The Janitor, Snowflake, 49er, Steve-O
Warm-O-Rama
Self led warm up. Focus on legs
Tha Thang
1 mile run at moderate pace
10 min EMOM
Odd minutes = 12 Overhead Squats w/ coupon
Even minutes = 10 lunges (2:1)
At your own pace:
3 x 15 Straight Leg Deadlifts
2 sets of 15 BB Sit-ups + 20 twists
End in COT
Location: Sherwood
Date: 2022-12-09
Weather: Damp and Chilly
Q: Steve-O
PAX: 6 – Bootlegger, Chewbacca, Slick Willie, Bettis, Phantom Menace, Steve-O
Warm-O-Rama
OYO, jog a lap around the lot
Tha Thang
Ruckdiculousness with some stations
End in COT
Location: Gridlock
Date: 2022-12-10
Weather: 40, calm and gray
Q: Radio
PAX: 15 – Radio, Oshag, Santa’s Little Helper, Subject Matter, Sous Vide, Wally World, Axeman, Ollie, Incognito, Splitter, Chewbacca, Buffet, 49er, El Fed, Peach Fuzz
Warm-O-Rama
Mosey to other end of parking lot; SSH-25; Bernie up to the top; grab coupons-did 20 upright rows; dynamic stretches-pigeon pulls, butt kickers, high knees and Frankensteins.
Tha Thang
Moseyed with coupons to the basketball courts and divided up amongst the 4 baskets (3 or 4 per basket). Each team member had either 2 or 3 attempts to make the prescribed shot. If you or your teammates did not make the shot it potentially doubled, tripled or quadrupled the number of reps of an exercise:
RH layup-40 squats with coupon
LH layup-40 LBC
R elbow-35 Mountain Climbers
L elbow-35 Lunges
R short corner-30 Coupon Chest Presses
L short corner-30 Plankjacks
R foul line extended-25 Bentover Coupon Rows
R corner 3pt-20 Coupon Curls
Top of Key 3pt-15 Merkins
After every two or three shots/exercises we recounted and changed teams/baskets.
Finished by returning coupons and high shuffled down to the corner of parking lot leaving our “junk” there (in reference to Gepetto’s Easter Q back in the spring). Sprinted to our home base lighter and freer.
Closing reminder: Joe Sangl has financial saying-“I was broke, now I’m not.” In reference to basketball we often say or feel as we age…”I was good, now I’m not.” Spiritually I’ve come to realize, “I thought I was good, now I know I’m not.” Thankfully, Jesus has bridged the gap and made up the difference or the separation from God’s righteousness and mine.
End in COT
Location: Birds Nest
Date: 2022-12-08
Weather: Cloudy 48 Degrees
Q: Doc Holiday
PAX: 5 – Doc Holiday, Quick Match, Sour Mash, Manchild, Bootlegger
Warm-O-Rama
5 min dynamic stretching
Tha Thang
Used a coupon except for Merkins and Mosey
10 Merkins
10 Curls
10 Front Overhead Presses
10 Overhead Tricep Extensions
10 Squats
10 Bent Rows
10 Split Squats Left Leg Forward
10 Split Squats Right Leg Forward
10 Stiff Leg Dead Lifts
200 yard Mosey
Repeat until out of time
End in COT
Location: Gridlock
Date: 2022-12-08
Weather: Upper 40’s – some dampness in the air and around, but not bad
Q: Incognito
PAX: 7 – Axeman, Oshag, Chewbacca, Steve-O, Wally World, Sous Vide, Incognito
Warm-O-Rama
Jogging in place, some cadence work, etc.
Tha Thang
Moseyed to basketball court
As most are aware there is a minimal amount of light at the basketball court. However, one particular PAX (not me) decided to wear no pants or shorts this morning. As a result, the bright glow from his pearly white legs provided ample illumination. All present would go so far as to describe it as BLINDING.
The actual WO:
1 suicide to start
Did some work in groups of 3 (1 group had 4)
At one baseline a member did an anchor exercise (with a total rep count goal)
At the opposite baseline a member did another exercise
The 3rd and final member ran from one baseline to the other and switched out upon reaching the baseline
What we did was as follows:
200 Merkins – Hip Rock n’Raise
300 Monkey Humpers – Flutter Kicks
400 Step Back Lunges – SSH (we stopped in the middle of the run to do a burpee everytime)
250 Merkins – LBCs
Closed with 1 more suicide (doing a burpee at each stop)
Moseyed back to the flag to do Dolly IC and Box Cutters IC
End in COT
Location: Sherwood
Date: 2022-12-07
Weather: Beautiful – little wet
Q: Oshag
PAX: 8 – The Janitor, Snowflake, Wally World, Oshag, Santa’s Little Helper, Steve-O, Sous Vide, Lansbury
Warm-O-Rama
Dynos
Tha Thang
Official F3 Deck-o-Death to initiate the Wildcard workout at Sherwood. Want to know more, you got to show up!!!!
End in COT
Location: Gridlock
Date: 2022-12-06
Weather: 50 and damp.
Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, The Janitor, Fogell, Lincoln Log, Wally World, Borland, Axeman, 49er
Warm-O-Rama
Michael Phelps, side straddle hops, squats, Frankensteins, knee hugs, high skipping, shuffling.
Tha Thang
Got into 5 groups of two and each group went to a different station in the lower level of the parking lot. Each group stayed at that station working until the Christmas song was over and then moved down to the next station.
Station 1- battling ropes and running to the island.
Station 2- box jumps and running.
Station 3- pushing a sled and explosive mercans.
Station 4- tire flips and running.
Station 5- medicine ball slams and running.
Station 6- jump rope and farmers carry.
We went through these several times and finished with a 5 on 5 tug o war that seemed to last for 20 minutes and circled up with pax choice of exercises.
End in COT
Location: Birds Nest
Date: 2022-12-05
Weather: 25
Q: Bootlegger
PAX: 4 – Bootlegger, Sour Mash, Quick Match, Manchild
Warm-O-Rama
None
Tha Thang
All pax rucked two miles with three ring of fire stops. Each pax carried a ruck pack and a coupon for the entire ruck.
Stop 1…ring of fire step-ups (100) while holding a calf raise
Stop 2…ring of fire push-ups (100) while holding a plank
Stop 3…ring of fire big boy sit-ups (100) while holding leg raise
End in COT
Location: Gridlock
Date: 2022-12-05
Weather: Just a bit nippy
Q: Zebra
PAX: 7 – Borland, Chewbacca, Sous Vide, Lansbury, Snowflake, Wally World, Zebra
Warm-O-Rama
Grab a ruck and 2 pax loaded up sandbags of ~60 and 80lbs
Tha Thang
Mumble ruck around the loop, trading off packing the sandbags.
End in COT
Location: Gridlock
Date: 2022-12-03
Weather: “The ground was wet” – Linc
Q: Splitter
PAX: 13 – Sous Vide, Elle Woods, Lincoln Log, Radio, Wally World, Axeman, Oshag, Incognito, Santa’s Little Helper, Subject Matter, Muck, Dub-K, Splitter
Warm-O-Rama
Static and dynamic stretching
Tha Thang
Each HIM grabbed a partner. And the pairs lined up at the end of the parking lot tier. Partner A starts doing a movement that carries them down the parking lot (eg lunges). Partner B completes X reps of a movement and then sprints to catch up to Partner A. Both parters mosey to designated stop area. Everyone turns around and partners switch jobs.
Tier 1 – (Partner A / Partner B)
• Round 1 = Lunges / 10 Merkins
• Round 2 = Michael Jordan’s / Pike Push-ups
• Pax moseys to Tier 2 and is rewarded with 25 squats, 20 merkins, 15 BB sit ups
Tier 2 –
• Round 1 = Lunges / 40 Mountain Climbers
• Round 2 = Broad Jump / 15 merkins
• Pax moseys to Tier 3 and is rewarded with 30 squats, 25 merkins, 20 BB sit ups
Tier 3 –
• Round 1 = Karaoke / 18 Bonnie Blair’s (1:1)
• Round 2 = Backpedal / 20 Mountain Climbers
• Pax moseys to Tier 4 and is rewarded with getting out coupons (one for each HIM)
Tier 4 – 14 min EMOM
• Odd minutes = 12 KBS + 12 Bonnie Blairs (1:1)
• Even minutes = 12 Shoulder press + 12 Tricep Extensions (or dips)
Closeout –
• Pax partnered back up. Partner A runs at a moderate mosey, while Partner B does 10 jump squats. Partner B sprints to catch Partner A. Once caught, Partner A stops and completes 10 jump squats. During that time Partner B is moseying. Rinse and repeat until time has ended.
End in COT
Location: Sherwood
Date: 2022-12-02
Weather: Cold and Clear and Dark
Q: Dub-K
PAX: 6 – Lansbury, Dub-K, Steve-O, Jello Shot, Bettis, Fogell
Warm-O-Rama
Side stratal hops
Harm cereals
Michael Phelps
Down word Dog
Tempo push ups
Tha Thang
Ruck 5 min
Americans Rucks on to form failure -2
Ruck 5min
Americans Rucks on to form failure -2
Ruck 5min
Americans Rucks on to form failure -2
Cary Ruck on a shoulder
Ruck 5 min
Americans no ruck (reps of last Round) to Ruck chest press ( reps of first round)
Ruck 5 min
Americans no ruck (reps of last Round) to Ruck chest press ( reps of first round)
Cary ruck like a baby carrier.
Ruck 5 min
20 RDL’s , 20 Friday nights (using Rucks)
Ruck 5min
20 RDL’s , 20 Friday nights (using Rucks)
Ruck 5min
20 RDL’s , 20 Friday nights (using Rucks)
End in COT
Location: Gridlock
Date: 2022-12-01
Weather: It was so cold, I saw a snowman having a temper tantrum. He was having a real meltdown! 🙂
Q: Muck
PAX: 6 – Wally World, Sous Vide, Bettis, Steve-O, Wood rider (DR), Muck
Warm-O-Rama
– Michael Phelps
– Tricep pulls behind head (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO, switch)
– Arms across chest (switch)
– Grass grabbers (10, IC)
Tha Thang
Christmas season begins with a mosey to the transformer coupons.
Just like the song “Twelve Days of Christmas”, an exercise would be added each time, working your way back down through the previous exercises. The rep count was the same as the “day”.
On the ____ day of Christmas, the good Q gave to thee:
1. One inside loop mosey (which became a mosey to the dumpster);
2. Burpees
3. Man makers
4. Merkins with rotation (1 is 1)
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys
Check out my playlist on Amazon Music: F3 Mix 12_1_22
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_j7DPkBI2JZZlCzNAggkRsXahW
End in COT
Location: Paddock
Date: 2022-11-30
Weather: 50s, rainy & windy
Q: Wally World
PAX: 5 – Wally World, Sous Vide, Bettis, Bootlegger, Wood rider (DR)
Warm-O-Rama
OYO stretching
Tha Thang
As a farewell to Paddock, we went back to the roots of the AO and did a running workout. PAX ran for 5 minutes, then stopped and did 5 burpees, 10 mericans, & 15 squats. Repeated this 4 times then finished with some Broga.
End in COT
Location: Gridlock
Date: 2022-11-28
Weather: Low 40s
Q: Wally World
PAX: 5 – Wally World, Snowflake, Sous Vide, Muck, Bettis
Warm-O-Rama
None
Tha Thang
Rucked a full loop for time. Finished in 36:42. Finished with 5 or so minutes of Broga.
End in COT
Location: Gridlock
Date: 2022-11-26
Weather: Cold and clear
Q: Dub-K
PAX: 11 – Zebra, Sous Vide, Dub-K, Ollie, TStark, Dabo, Axeman, Chewbacca, Oshag, Wally World, Muck
Warm-O-Rama
800m run
Shoulder and Hip openers
Broga
Tha Thang
Strength part:
3 rounds:
Dimond Americans in cadence
Rest
Americans in cadence
Rest
Wide Americans in Cadence
No rest
Amari can hammers in Cadence
No rest
Gass pumpers
No rest back to the top
Fast part:
5 rounds:
15 Burpees
100m run
(5min Time cap)
*no one was abel to complete in the time cap, but was affectively anaerobic)
Grind part:
About 20min AMRAM
*With Coupons
8 ground to over head
12 front squats
40yard over head Cary.
(If you drop or touch coupon to head during the Carly stop and do 5 hand release burpees)
End in COT
Location: Gridlock
Date: 2022-11-24
Weather: delectable
Q: The Janitor
PAX: 24 – Van Wilder, TStark, Muck, Raquel, Wally World, Axeman, Splitter, Bettis, Chewbacca, Dub-K, Bomb Threat, Steve-O, Zebra, Giggles, Lincoln Log, Count Chocula, Snowflake, Ping, Incognito, Radio, Showcase Showdown, Armstrong, Sous Vide, The Janitor
Warm-O-Rama
Football drills to activate football skills
Tha Thang
Turkey bowl commenced,
Q1 – Side Straddle Hops
Q2 – Merkins
Q3 – Bropees
Q4 – No excercise
The green team won by a landslide, but a great time was had by all
End in COT
Location: Sherwood
Date: 2022-11-25
Weather:
Q: The Janitor
PAX: 9 – Showcase Showdown, Wally World, Muck, Chewbacca, Sous Vide, TStark, Zebra, Geppetto, The Janitor
Warm-O-Rama
nahhhhhhh
Tha Thang
CSAUP – The Final Countdown
First group started at 0530 (Gepetto and Buddy, Sous Vide, The Janitor), second group joined in at 0615 (Wally World), and the third group joined at 0700 (Chewbacca, Showcase, Muck, TStark, Zebra. First group rucked 6 miles, second group rucked 4 and final group rucked 2.
On our final lap we paid homage to the boyhood home of our own Sous Vide.
This was Gepetto’s last post for a while as he moves to Anguilla on Monday. He left behind a few items that he can’t take with including a basketball for Sous Vide, concrete core for Oshag, a large American flag on a shovel, and most importantly Gepetto Original Special Edition ShovelFlag Beer (to be distributed at next beatdown to all who want some).
A great time was had by all!
End in COT
Location: Gridlock
Date: 2022-11-22
Weather: 20s
Q: Bootlegger
PAX: 15 – Bootlegger, Quick Match, 0-fer, Axeman, Muck, Bettis, Snowflake, Wally World, Zebra, Radio, Lincoln Log, Incognito, Fogell, The Janitor, Borland
Warm-O-Rama
OYO
Grass Grabbers
Merkins
Side Straddle Hops
Jog to Start
Tha Thang
4x5minute AMRAP with three different exercises for each set (5, 10, and 15 reps, repeat)
In between each set, 3-man pax teams rotated with murder bunnies and bear crawls for 100 meters.
End in COT
Location: Paddock
Date: 2022-11-23
Weather:
Q: Zebra
PAX: 3 – Sous Vide, Bettis, Zebra
Warm-O-Rama
Get moving, it’s cold
Tha Thang
Ladder work between the poles on the road.
5 burpees, 10 Mercans and 15 squats every time at the starting pole
Ran to poles in a ladder, pax drew a card from the F3 deck for exercise choice.
Ran the ladder to 6 poles with slow squats, luges, dips, big boy situps, hand release mercans, shoulder taps and 100 flutter kicks
Finished with AYG sprint up the final hill
End in COT
Location: Birds Nest
Date: 2022-11-21
Weather: Clear and 18 degrees
Q: Doc Holiday
PAX: 5 – Doc Holiday, Gru, Quick Match, Manchild, Bootlegger
Warm-O-Rama
Deep Squats, Reverse Lunges, Toe Tappers, Tony Hortons
Tha Thang
Buy In: 1/4 mile mosey
Exercise Dice
End in COT
Location: Gridlock
Date: 2022-11-21
Weather: 20 but feels like 14
Q: Zebra
PAX: 7 – Sous Vide, Snowflake, Bettis, Muck, Wally World, Radio, Zebra
Warm-O-Rama
Warm up as needed. Pick a pax to take the Q while Oshag is out.
Tha Thang
Rucked the loop opposite the usual way.
We stopped at the pull up shelter for some PT
4 rounds, 20 reps each with a short sprint between each round:
– ruck step ups
– overhead press
– front squat w/bench taps
– curls
– bench press
End in COT
Location: Sherwood
Date: 2022-11-18
Weather: Cold
Q: Bootlegger
PAX: 4 – Bootlegger, Zebra, Showcase Showdown, Oshag
Warm-O-Rama
None
Tha Thang
Rucked around the area for 40 minutes and then cranked out some merkins and big boys.
End in COT
Location: Gridlock
Date: 2022-11-19
Weather: Didn’t even notice. “You don’t have time to think out there. Just do.” ~ Maverick
Q: Muck
PAX: 12 – Zebra, Wally World, The Janitor, Sous Vide, Incognito, Axeman, Lansbury, Chewbacca, Buffet, Splitter, 49er, Muck
Warm-O-Rama
Mosey to tennis courts for warm-up.
– Michael Phelps
– Tricep pulls (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– THE Runners Stretch (switch)
– Abe Vigodas (10, IC)
Tha Thang
Pair up with your wingman (never leave your wingman)!
Ladder on the tennis courts:
Mercans- 20
American Hammers- 20
V-ups- 20
Elbows to Knees Crunches- 20
Rotation w/ mercans- 20
Imperial Walkers- 20
Copperhead Squats- 20
Kick-ups- 20
Add an exercise each round. Buzz the tower between each round. Hold plank until the rest of the squadron arrives.
It was an honor, gentlemen. Any of these HIMs could be my wingman!
End in COT
Location: Birds Nest
Date: 2022-11-17
Weather: A blistering 28 with a calming wind. Just cool enough to make you want to do a workout.
Q: Quick Match
PAX: 5 – Quick Match, Sour Mash, Manchild, Bootlegger, Doc Holiday
Warm-O-Rama
Arm circles forward and reverse, side straddle hops, Michael Phelps, Grass Grabbers (IC), and runners stretch both legs.
Tha Thang
20 minute AMRAP individually
0-5 minutes- 5 Burpees, 10 alternating squat kicks, 15 pickle pounders.
5-10 minutes- 5 big boy sit-ups, 10 Bonnie Blair’s (hard way), 15 monkey humpers.
10-15 minutes- 5 Jungle boy squats, 10 V-ups, 15 Merkins.
15-20 minutes- 5 walkouts with a merkin at the end of each walkout, 10 lateral bounds, 15 Superman snow angels.
At the end of each 5 minute AMRAP, the timer would stop and the PAX as a team did the following.
Minute 5- Team jog (300 meters) will holding a battle rope with one hand above the head. Halfway through the jog the battle rope was switched to the other hand above the head.
Minute 10- one PAX did murder bunnies approximately 60 feet while the other PAX bear crawled beside the murder bunny PAX. After the 60 feet, the PAX would switch off the coupon so that each PAX had a chance to do murder bunnies while the remainder continued to bear crawl.
Minute 15- Each PAX held onto the battle rope and conducted 25 overhead battle rope squats, 25 battle rope arm raises to shoulder height, and 25 battle rope bent over rows.
Minute 20- Team jog 300 meters
Ending right on time for a COT.
End in COT
Location: Gridlock
Date: 2022-11-17
Weather: 25 degrees and clear, no precipitation
Q: 49er
PAX: 9 – 49er, Axeman, Bettis, Zebra, Muck, Fogell, Splitter, Sous Vide, Wally World
Warm-O-Rama
Arm circles
SSHs IC x20
Grass Grabbers IC x20
Calf stretch on the curb
Tha Thang
YHC hates the cold, base layers that don’t fit, and missing sweatpants, but he’s grateful for the Pax and meeting in the gloom. Throughout the morning, we talked about some of our favorite things – families, side dishes, desserts, beers, vacation spots, and warm roofs over our heads.
4 Corners in the parking lot:
-Moseyed to the far corner for 20 air squats
-Moseyed to the next corner for 20 flutter kicks, 2-is-1
-Moseyed to the next corner for 20 merkins
-Moseyed to the last corner for 20 Bonnie Blairs (jump lunges)
Increased reps by 5 every time we came around the lot – 20, 25, 30, 35, and 40
Finished right on time at 6:15.
End in COT